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Brod's Wod Log!
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OK so I will post my training log here. Excited about the new forum!!
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Here's my new "RM's" draft. Will keep it updated as I go. Feel free to use this as a template for your own log :)
RM's
Squat 5RM - 132.5 (17/10/11), 150 (14/02/12)
Squat 3RM -
Squat 1RM - 160 (01/06/11), 170 (10/01/12), 180 (07/02/12)
Frontsquat 5RM - 120 (01/11/11), 130 (03/04/12)
Frontsquat 3RM - 130 (12/11/11)
Frontsquat 1RM -
O/H Squat 5RM - 105 (21/01/12)
O/H Squat 3RM -
O/H Squat 1RM -
Dead 5RM - 150 (12/10/11), 152.5 (19/01/12), 155 (08/02/12), 160 04/04/12
Dead 3RM - 150 (05/01/12)
Dead 1RM - 160 (01/06/11)
Bench 5RM - 85 (01/11-11)
Bench 3RM -
Bench 2RM - 95 (13/01/12)
Bench 1RM -
Pclean 5RM -
Pclean 3RM - 95 (10/10/11), 105 (08/01/12), 110 (01/02/12), 115 (04/04/12)
Pclean 1RM - 110 (06/12/11), 120 (01/02/12)
Psnatch 5RM -
Psnatch 3RM -
Psnatch 2RM - 80 (11/12/11), 85 (12/01/12)
Psnatch 1RM -
Clean 5RM -
Clean 3RM -
Clean 1RM -
Snatch 5RM -
Snatch 3RM -
Snatch 1RM -
StrictChinup MAX - 5kg
StrictChinup 5RM - bodyweight
StrictChinup 3RM - 8kg (14/11/11)
StrictChinup 2RM - 16kg (11/12/11)
StrictChinup 1RM - 20kg (25/03/12)
Press 5RM - 65 (02/11/11)
Press 3RM
Press 1RM - 72.5 (03/01/12)
Pushpress 5RM -
Pushpress 3RM - 90 (17/12/11)
Pushpress 1RM - 110 (11/02/12)
Jerk 5RM -
Jerk 3RM -
Jerk 1RM -
Rackjerk 5RM -
Rackjerk 3RM -
Rackjerk 1RM - 100 (12/11/11), 110 (03/04/12)
Barbell step-up 8RM - 80 (06/01/12)
Box jump 1RM - 1020mm (18/01/12), 1040 (21/03/12), 1107 (03/04/12)
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Great idea Brod. I might use a similar style for the WODs that I am going to use as a benchmark.
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Front Squat 3, 3, 3, 3, 3
- 100, 110, 115, 120, 130(PB)
Rack Jerks 1, 1, 1, 1, 1
- 60, 70, 80, 90, 100(PB)
Went well, felt very average about an hour later.
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15/11/11
Power Snatch 8x2
- 70, 70, 70, 80, 70, 70, 70, 70
Weighted Chin Ups 3 RM
- BW, 2.5, 5, 8, 10F(2)
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What's a rack jerk?
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Push Jerk from behind the neck.
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Training for 2012 Q1 Guidelines.
Follow Crossfit Football strength program daily. (5 days per week)
Follow your choice of Crossfit Football or Crossfit Vic for Metcon. (5 days per week)
Follow MWOD daily. (5 days per week)
If you fall more than three days behind forget about it and start fresh.
If you are feeling run down or don’t have much time to train, then prioritise the CFFB strength.
03/01/12
Front Squat 5 RM // 100
3x5 @ 90% of 5 RM // 90, 90, 90
Press 1, 1, 1, 1, 1 // 60, 65, 70, 75x, 72.5
3 Rounds for time: 7:20
- 1 Strict chin
- 1 Handstand push up
- 3 Kipping pull ups
- 3 Handstand push ups
- 5 Kipping pull ups
- 5 Handstand push ups
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05/01/12
Deadlift 3RM // 150
8 Rounds of:
- 3 power cleans @ 75% BW (70kg)
- 3 broad jumps
- 2 min rest
06/01/12
Barbell step ups 8, 8, 8, 8 // 65, 70, 75, 80
5 Rounds of:
- Max rep bench press @ BW // 23
- Max rep kipping pull ups // 32 -
07/01/12
Power Cleans 3, 3, 3, 3, 3 // 80, 90, 95, 100, 105
5 Rounds for time: 12:12
- 7 dead lifts @ 90kg
- 5 lateral burpees
- Rest 45 seconds
08/01/12
Tabata burpees 4 minutes
10/01/12
Back squat 1, 1, 1, 1, 1 // 140, 150, 160, 165, 170
Press 5RM // 60
Press 3X5 @ 90% 5RM (52.5kg)
7 Rounds:
- 7 ball slams @ 15kg
- Max ring pull ups
Managed 16 ring pull ups overall, with kipping some. -
FYI dude I borrowed your RM's template and have been updating that shit religiously.
Tending more towards the satanic end of the religious spectrum than the Christian end, but it's all good, err evil ;)
So cheers for the template anyway! -
No worries Leigh it helps me stay organised!
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12/01/12
50 KB swings @ 16kg
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 // 50, 60, 70, 80, 82.5(F), 82.5, 85
50m sprint every 30 seconds for 6 minutes.
13/01/12
50 KB swings @ 16kg
Bench Press 2, 2, 2, 2, 2 // 80, 90, 95, 90, 90
21-15-9 for time: 7:21
- Back squat @ 70kg
- Ring dips @ orange band
MWOD
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14/01/12
Power clean 3, 3, 3, 3, 3 // 70, 80, 90, 100, 105
On the minute for 15 minutes:
- 2 power cleans @ 70 % of 3RM (70Kg)
- 3 kipping pull ups
Feeling
very exhausted in my CNS and through my posterior chain today, still
tried to give it everything, but alas, no PB’s today.
15/01/12
REST DAY -
16/01/12
50 KB swings @ 16kg
17/01/12
MWOD
4km walk with 30kg vest // 47:00
Different!
18/01/12
1RM Box jump // 1020mm
Front squat 3RM // 90, 100, 110, 120, 130
5 Rounds for time // 12:10
- 1 Strict press @ 90% 1RM
- 1 Strict chin
- 1 Strict press @ 90% 1RM
- 3 Strict chins
- 1 Strict press @ 90% 1RM
- 5 Kipping pullups -
19/01/12
Deadlift 5RM // 110, 120, 130, 140, 152.5
¬Ω Gasser on the minute for 4 minutes
50 Evil Wheels for time // 4:34
20/01/12
REST DAY
21/01/12
O/H Squat 2, 2, 2, 2, 2, 2, 2, 2 // 50, 60, 70, 80, 90, 100, 105, 110 F
5 Rounds of:
- 1 Minute max rep KB pushpress @ 12kg in each hand
- 1 Minute isometric hold at the top of a back extension on the GHD
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Looking good Brodyn. Loving the RM template too!
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Thanks Ango!
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what are 'evil wheels'?are those the crazy spinning ones that keep spinning even when you're not rollin?man that'd be sweet on the ute heheheooh, or are they perhaps like an evil version of those chocolate/marshmellow/jam cookie known as wagon wheel... only, EVIL (puts pinky to mouth a-la dr EVIL)mwaaahahahahaha
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Haha Leigh that is exactly what they are!
Except this is what they actually are! http://www.youtube.com/watch?v=xyBah8Iln2A
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01/02/12
Box jump 5x3 @ 75% 1RM (76.5cm)
Power clean 3RM // 60, 70, 80, 90, 100, 110, 120 F
Power clean 3x3 @ 90% 3RM // 100, 100, 100
6x50m sprint (30 sec rest)
50 Evil Wheels for time // 3:20
02/02/12
Deadlift-hangpowerclean-frontsquat-jerk complex 7x1@90kg
6 rounds:
Max distance 9 (meters) plate pinch walk @ 15kg // 64, 48, 37, 28, 35, 23 // 235m -
03/02/12
50 Kb swings @ 16kg
Emo Tabata Diane
Alternating Tabata Deadlift & Handstand Push Ups
8 minutes.
04/02/12
Complete as many rounds as possible in 15 minutes: // 7.3 rounds
- 3 Any Way Overhead - 75% of body weight (snatched @ 70kg)
- 6 Push Ups
- 9 Back extensions
05/02/12
REST DAY -
06/02/12
50 Kb swings @ 16kg
07/02/12
Back squat 1, 1, 1, 1, 1 // 140, 150, 160, 170, 180 PB
Bench 5RM // 80
Bench 3x5@70
08/02/12
Dead lift 5RM // 120, 130, 140, 155 PB
Weighted pull up 5RM // BW
5x negative pull ups
Every 30 seconds for 10 minutes:
- 1 Power clean@70
- 1 Hang clean@70
- 1 Push jerk@70
Rx’d is 100kg so had to scale back a bit. Finished a couple of minutes later than 10 minutes. Hard wod! -
just watched evil wheels, nasty.think i'll stick with the evil version of a wagon-wheel!"use the mat otherwise u will get rashes on your knees & ppl will be asking u wierd questions"hahahahahhey dude, can i put an order in for some tasty bacon next time you're ordering from terry's?i assume it's the sh1t yeah?am having trouble sourcing good bacon thats not crazy prices.lemme know dude... maybe like 1kg worth... that should cover me for a day or so hehehethanks heaps dude!mmmm bacon!
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Hey Leigh,
For sure man just swing me some cash! Excuse me sir have you seen this pig? mmm BACONATOR.
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09/02/12
REST DAY
10/02/12
Push Press - 1, 1, 1, 1, 1 // 70, 80, 90, 100, 110 PB
“Death by squats”
1st minute - 1 backsquat @ 100kg
2nd minute - 2 backsquat @ 100kg
3rd minute - so on and so on.
Made it to completion of the 8th minute or 36 total squats.
11/02/12
Power snatch 1RM // 80...Exhausted today!
5 Rounds:
- Power snatch x 3@50
- Snatch pulls x 3@50
- Power snatch x 3@50
Rest 2 minutes between rounds.
No letting go of the bar during the round.
Hard WOD! -
12/02/12
REST DAY
13/02/11
REST DAY
14/02/12
Backsquat 5RM // 150
Backsquat 3x5 @ 90% 5RM // was knackered and could only manage:
- 3@135, 3@120, 5@120
3 Rounds:
- 1 push press @ 70
- 1 strict chin
- 3 push press @ 70
- 3 strict chin
- max push press @ 70
- max strict chin
Score is total reps in max round //
PP | SC
15 | 19 -
15/02/12
Rack pull 3RM // 190
2 rounds:
- 300m sprint (6x50m touch shuttle)
- 5 minutes rest
1:24, 1:14
16/02/12
REST DAY
17/02/12
3 rounds for time:
- 15 deadlifts @ 80kg
- 7 jumping muscle ups
- 15 hang power cleans @ 40kg
- 800m run
18/02/12
REST DAY
19/02/12
REST DAY -
Pretty knackered this week, got a total coming up on Tuesday, better rest up!
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Awesome volume.
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20/02/12
REST DAY
21/02/12
“Crushing Helen”
8 rounds for time of: 11:32
- 100m sprint
- 8 Kb swings @ 32kg
- 5 plyo push ups
22/02/12
7 Rounds // 40, 50, 60, 70, 80, 85, 90(F)
- 3 deadlifts
- 3 hang power cleans
*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees. -
No total, I ran out of juice and time this week. Bring on the open!
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Thanks Adz! I think Welbourne is easing it up a bit now though coming into the open :)
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23/02/12
1 hour unstructured play at the park with a 16kg KB
- swings
- low windmills
- stretching
- handstand practice
- 60m sprints
24/02/12
1 hour unstructured play at the park with a 16kg KB
- swings
- low windmills
- stretching
- KB situps
- 60m sprints
- KB clean and press
- KB snatch
25/02/12
AMRAP in 7 minutes
- 1 burpee
78 burpees -
26/02/12
Rest Day
27/02/12
Rest Day
28/02/12
Rest Day
29/02/12
2.5km Fartlek run around Lilydale lake // 19:50
01/03/12
KB tabata @ 16kg
- one arm kb swings (alt left and right each round)
- low kb windmills (alt left and right each round)
- kb clean and press (alt left and right each round)
- kb snatch (alt left and right each round)
Killed it! -
Alot going on lately as well as my First Aid lvl 2 course (2 full day course) has meant that my workouts have been outside of the gym environment. Have enjoyed it though!
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21/03/12
Backsquat 3RM // 140
3x3@90%3RM // 120
Backsquat
lacking somewhat, I haven’t squatted in a while and I have just got my
first pair of lifting shows in 5 years so they feel very different, but
they feel quite good.
Press 5RM // 60
2 rounds of the following:
- 50 dumbell push press @ 10kg each hand (neutral grip)
- 15 Box jumps@70%1RM (tallest box)
perform a 5 burpee penalty everytime you let the dumbells drop
9:24 with 3 penalties -
22/03/12
Deadlift 5 RM // 155
Strict Pull Ups 3 x max reps 5, 6, 6
Complete 4 rounds:
100 yard Farmers Walk - AHAP // 32kg
Sprint 100 yards
Rest 90 seconds between efforts.
23/03/12
REST DAY
24/03/12
Demo @ Lululemon
- Power cleans up to 110kg
21-15-9 for time of:
- Kb snatch right hand @ 20kg
- Kb swing
- Kb snatch left hand
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25/03/12
REST DAY
26/03/12
Complete for time:
- 100 KB Swings - 24kg
- 100 Evil Wheels (knees)
27/03/12
Squat 1, 1, 1, 1, 1 // 170
Bench 5 RM // 85
Bench 3x5 @ 90% of 5 RM // 75
Complete 5 rounds:
-30 Seconds Max Reps with One Arm KB Push Press (RT) - 20kg
-30 Seconds Max Reps with One Arm KB Push Press (LT) - 20kg
-1 Minute of GHD Back Extension Isometric Hold
*For
GHD Isometric Hold, hold at the top of the back extension. Cross arms
across the chest or if you are bad ass place hands behind the head. -
01/04/12
Lifting seminar @ Pheonix
Lot’s of Powercleans, Squatcleans and jerks from front rack.
02/04/12
REST DAY
03/04/12
Front Squat 5 RM // 130 (PB)
5 @ 95% of 5 RM // 120
5 @ 90% of 5 RM // 110
Complete:
In 10 minutes work up to a 1 RM Rack Jerk // 110 (PB)
- rest 2 mins
In 3 mins work up to a Max Height Box Jump // 1107mm (PB)
- rest 2 mins
Rack Jerk 4 x 1 @ 90% of 1 RM // 100 (Rest 2 mins between sets)
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04/04/12
Power clean 3RM // 115kg
Deadlift 5RM // 160
Complete 4 rounds of the following:
- 1 min max reps weighted chins @ 10kg -> 5kg -> BW -> negatives
- 1 min max reps walking lunge @ 20kg
- 1 min max reps russian twist @ 15kg
- 1 min rest
07/04/12
Weighted barbell step ups (small wooden box 20”) 8RM (8 each leg done in 1 set) // 60kg
150 pushups for time (40m shuttle run penalty) // 29:48
30
10 40
10 50
10 60
10 70
10 80
10 90
10 100
10 110
10 120
10 130
8 138
10 148
2 150
