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Krankenstein
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« Reply #450 on: November 24, 2013, 08:22:34 AM »

10/14

Olympic
EMOM x 5mins : 2 Snatch @ 80% - 145 x 1, 1, 1, 1, 1
Then:
2 min AMRAP Snatch @ 80% - 9

Rest exactly 10 minutes, then straight to conditioning

 Conditioning
5 rds:
-20, 40, 60 m Shuttle Sprint

Rest for the remainder of the 2 minutes (i.e. start a new round every 2 minutes)

35:48, 34:18, 33:66, 33:68, 32:75

Comments
- Shuttle runs suck with a bad food and knees.  Also, very windy out.  Sucks to run.
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« Reply #451 on: November 24, 2013, 08:26:44 AM »

10/15

Olympic
EMOM x 5: 2 (1+1) Power Cleans & Push Jerks @ 75% - 180x 1, 1, 1, 1, 1
Then:
2-minute AMRAP: Power Cleans & Push Jerks @ 75% - 13

Notes: All cleans are “power” cleans. All jerks are “push” jerks.

Rest exactly 10 minutes before beginning the strength section

Strength
3ื10 E4M : Back Squat @ 55% 1rm – 205

Rest exactly 5 minutes before beginning the conditioning

Conditioning
3 rounds for reps:
30 seconds ME Pull-Ups (strict) – 13, 10, 11
30 seconds ME HR Push-ups – 18, 16, 20
30 seconds ME 24” Box jumps – 9, 11, 11
90 seconds REST

Comments
- The box jumps were subbed in place of double unders.  After running yesterday the heel would not like me today.
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« Reply #452 on: November 24, 2013, 08:29:47 AM »

10/17

Warm Up
-1 Mile Jog @ Conversation Pace

Skill
In three minutes, accumulate as many reps as possible executing: Wall-Facing Shoulder Touches. - 75

Then:
In three minutes, accumulate as many reps as possible executing: Hollow Rocks. - 50

Then:
In three minutes, accumulate as much distance as possible executing: Hand Stand Walk. – 50ft

 Conditioning
5 rounds, each for distance (meters):

-60 Second Row Sprint
-Rest 2 Minutes

286, 293, 299, 306, 301

Comments
- That 60sec on the rower lasted longer than the 2 mins!  The rest time is JUST enough to get the heart rate down close to normal.
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« Reply #453 on: November 24, 2013, 08:33:10 AM »

10/18

Olympic
EMOM for 5rd : 2 Snatch @ 70% - 125x2, 2, 2, 2, 2

Strength / Skill
EMOM x 5:
-2 Toes to Bar
-2 Shoulder to Overhead @ 135#
-2 Burpee Over Barbell

Conditioning
3 rounds for time:
-15 Toes to Bar
-15 Shoulder to Overhead at 115#
-15 Burpee Over Barbell

10:58

Comments
- Don’t know what happened, but the toes-to-bar sucked today.  I could not get in any sort of rhythm.
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« Reply #454 on: November 24, 2013, 08:37:39 AM »

10/19

Warm up
2 rounds: 5 pull-ups, 5 overhead squats @ 95#

2 rounds: 4 pull-ups, 4 front squats @ 135#

2 rounds: 3 pull-ups, 3 back squats @ 185#

 Conditioning
4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95#

*If four rounds (80 reps) are completed within the 4 minutes, then you do the next group.

4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95

- Only got 3 rounds

*If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.

4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125

- Got 3 rounds
   
Comments
- I know I should have stopped after the 2nd group, but this not competition.  I did the third group anyway.  Was TOAST afterwards
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« Reply #455 on: November 24, 2013, 08:40:43 AM »

10/21

Olympic
EMOM x 10: 1 Snatch Pull + 1 Hang Snatch + 1 OHS (AHAP) – 125x1, 1, 1, 1, 1, 135x1, 1, 1, 1, 1

Conditioning
6 rounds:
-10 Burpee to Plate
-15 KBS @ 24kg
-30 Single rope jump
-Rest 2:1 (double)

1:40, 1:25, 1:28, 1:25, 1:35, 1:26

Rest 5 mins

6x200m Sprint – Rest 2:1 (double)

(Ran out of time…did not do this)

Comments
- Only did singles instead of the double unders on the rope jumping.  Usual shit…heel
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« Reply #456 on: November 24, 2013, 08:44:28 AM »

10/22

Olympic
EMOM x 10: 1 Clean Pull + 1 Hang Clean + 1 Jerk – 155, 1, 1, 1, 1, 175x1, 1, 1, 1, 185x1, 1

Strength
Back Squat: 3ื10@60% 1rm – AFAP – E3M – 225x 10, 10, 10

Rest 5 mins before conditioning

Conditioning
1 minute ME Tire Flip with Jump-Through

= (260#) 7

Rest 1 Minute

4 min AMRAP:
-2 Muscle Ups
-4 HSPU

= 4rd + 2 Mu

Rest 2 Minutes

1 minute ME Tire Flip with Jump-Through

= 6

Rest 1 Minute

4 min AMRAP:
-2 Muscle Ups
-4 HSPU

= 4rd + 2 HSPU

Rest 2 Minutes

1 minute ME Tire Flip with Jump-Through

= 7

Comments
- Ummm….ass kicked by this today.  BIG TIME.  Had to do it inside because it was raining like a beast
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« Reply #457 on: November 24, 2013, 08:48:47 AM »

10/24

Warm up
-1 Mile Jog @ Conversation Pace
-Lunge Matrix x 2, Lunge Matrix w/Driver x 2, Reverse Lunge Matrix w/Driver x 2, Ankle Matrix

Skill
3 rounds:

1 min ME Nose & Toes HandStand Hold = 42sec, 48sec, 45sec
R30S
1 min ME Hollow Hold to Arch Hold = Hold each for 2 – 3 sec
R30S
1 min ME Plank Hold on Rings/Box = 60 sec
R30S

Transition

Row 500m, increasing your pace every 100m. The last 100m should be at 100%

Conditioning
5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery

*Rest 5 Minutes*

5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery

Row AFAP and AHAP for each of the 30 second intervals. Set up a program on the C2 monitor to row 30 second intervals with a 30 second rest. During your 30 second rest period, the goal is  to keep the flywheel spinning – that is to say row lightly at a recovery pace. The C2 will record each of your 5 intervals. You will then rest for 5 minutes. Then you will do it again for another 5 rounds of 30 on / 30 off.

Comments
- Was not feeling good today.  Went home after the 500m row.  Just overall feel beat up.
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« Reply #458 on: November 24, 2013, 08:53:02 AM »

10/25

Olympic
EMOM x 7rd: 2 Snatch @ 75% - 135x2, 2, 2, 2, 2, 2, 2

 Conditioning
21-15-9:

-Deadlifts @ 225#
-Overhead Squats @ 95#

= 7:50 (barely under cap)

Notes: 8-minute cap.

Rest 5 minutes after the 8-minute cap ends (the sooner you end the more rest you will have)

Tabata Pullups (Score is total # of reps 30on/30off for 4 mins) = 15,11, 9, 8

Directly into:

Tabata HR Pushups (Score is total # of reps 30on/30off for 4 mins) = 20, 16, 13, 12

Cool Down
Jog 400m

Comments
- My chest started cramping with the push ups.  Was so bizarre
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« Reply #459 on: November 24, 2013, 09:00:45 AM »

10/26

Olympic
5 minute transition, then 15 minutes to establish a 1-RM Snatch = 190 – PR

5 minute transition, then 15 minutes to establish a 1-RM Clean & Jerk = 250 – PR

 Conditioning
3 rounds for time:

-400m run
-20 Wall Balls @20#
-10Hang Power Cleans @ 185#

= 14:47
Comments
- Even with some beat shit shoulders and knees I got some PR’s today.  Very happy about that, but I will still need to hit the Epsom salt baths today.
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« Reply #460 on: November 24, 2013, 09:13:05 AM »

10/28

Olympic
5ื1: 2 Cleans + 1 Jerk – AHAP – E90S = 225 x 1, 1, 1, 1, 1

3ื3: Clean Pull @ 105% – E60S (straps allowed) = 265x3, 3, 3

Strength
3ื3: Push Press – AHAP – E60S = 135x3, 155x3, 165x3
3ื10: Barbell Bicep Curls – Light to Moderate Weight = DNF
3xME: Toes to Bar = DNF

Conditioning
20-min AMRAP:

-200m SandBag Run (70#)
-200m Run
-200m Dual Farmer Carry @ 24kg
-20 Burpee to overhead plate (25#)

= 2 rd + 5 burpees

Comments
- The push presses must be touch and go. Reload as you bring the bar down and explode directly into your next rep.
- Was SLOW AS FUCK on the conditioning.  What the hell.
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« Reply #461 on: November 24, 2013, 09:16:44 AM »

10/29

Olympic
Snatch 5ื2 – Heavy – E90S = 165x2, 2, 2, 2, 2

3ื3: Snatch Pull – AHAP – E60S = 205x3, 3, 3

3ื3: Snatch Push Press – AHAP – E60S = 155x3, 165x3, 175x3

Strength
Back Squat: 10ื3@65% – AFAP – E60S = 245#

Conditioning
500m Row Sprint = 1:31.7

-rest 5mins

500m Row Sprint = 1:37.7

Comments
- The squats sucked even though they were light.  I am not very explosive with the ascent.  Have to involve the hamstrings more.
- The rowing should have been only one time, but some people were talking shit and so we all did another one.
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« Reply #462 on: November 24, 2013, 09:21:58 AM »

10/31

Strenght
A1. 2ื5: Deadlift @ 85% – E2M
A2. 2ื5: Bench Press @ 85% – E2M

Auxiliaries
B1. 2ื10/10: Kettlebell Bulgarian Split Squats – Heavy but Unbroken = 16kg
B2. 2ื10: Weighted Pull-Up – Heavy but Unbroken = +20lb db
B3. 2ื10: Glute-Ham Raises – Bodyweight

Conditioning
AMRAP 10 mins
3 Shoulder to overhead 155#
6 30" box Jump
9 Chest to bar pull up
12 Knees to elbows crunch

= 5 rd + 2 shoulder to overhead

Comments
- Alternate between your sets of deadlifts and bench presses. Start a new movement every 2 minutes
- For the auxiliaries, start a new movement every 60 seconds and stay on the clock.
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« Reply #463 on: November 24, 2013, 09:29:39 AM »

11/1

Warmup
-800m Jog @ Conversation Pace
-Standard Dynamic Warmup
-Squat Matrix
-Pushup Matrix
-7-Point Lunge Matrix Unweighted
-7-Point Lunge Matrix @ Dual 5#

Skill
2 rounds:

1 min ME Nose & Toes Shoulder Touches
R30S
1 min ME Hollow Hold to Arch Hold
R30S
1 min ME Plank Hold on Rings & Box
R30S
1 min ME PullUp Hold with Chin Over Rings
R30S

Conditioning
1 min ME KB Snatch R @ 18kg = 25

2 min ME Burpees to 24” Box Jump = 17

1 min ME KB Snatch L @ 18kg = 21

2 min ME KB Swing at 24kg = 51

1 min ME KB Snatch R @ 18kg = 23

2 min ME Double Unders = 22

1 min ME KB Snatch L @ 18kg = 25

Comments
- “ME” in the skill means that yo-u should accumulate as much time as you can within the minute of PERFECT work. Positioning and execution should all be as perfect as possible.

- N&T Shoulder touches: Find yourself on the wall with only the nose and toes in contact with the wall. Perform shoulder touches (aka chest-facing wall-runs) for as much of the minute as possible.

- Hollow / Arch Hold: Transition smoothly between the hollow position and the arch position on the ground. Hold each for a 2-3 count, and then transition back.

- Plank Hold on Rings: Set up rings at the same height as a box. Perform a plank hold with feet on the box and hands in the rings. Look for external rotation of the hands in this hold — palms facing forward would be ideal. Make sure to keep the elbows locked out.

- Pull-Up Hold: Set up rings to a height similar to that of a pull-up bar. Pull yourself over the bottom of the ring and hold this position (isometric pull-up hold).

- The R & L in the conditioning are for Right and Left hand
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« Reply #464 on: November 24, 2013, 09:34:13 AM »

11/2

Olympic
5x1 (1+1+1+1) Clean dead lift + low clean + high clean + jerk = 185x1, 1, 1, 1, 1

Strength
3x5 Front Squat E90S 185x5, 5, 5
3x5 Push Press E90S 135x5, 5, 5

Conditioning
“Jackie”

1000k Row
45# Thruster
30 Pullups

= 8:56

Comments
- The original programming called for going for more 1rm on the clean and jerk as well as the snatch.  I was not up for that.  Starting to try and listen to my body more.  Recognizing more with this training when I should back off.
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« Reply #465 on: November 24, 2013, 09:38:50 AM »

11/4 - 11/9

- I took a week off due to feeling like absolute shit. The shoulders, knees, hips, low back, and heel were just plain shitty as of late.  Here is how the week broke down:

Wed - Went back to podiatrist to see what she thought of the foot.  Sending me for an ultrasound of the foot to examine the heel spur, the calcaneal nerve, the tendons of the peroneals (possible dislocation), as well as the fascia.

Fri - Tripped over the knuckle headed rottweiler of mine...she went the same way I did  and came down right on my right heel.  Smack down.  No shoes on, on wooden floor.  So much pain I couldn't even say anything.  Got back to office and xrayed it wondering if I snapped the spur. No dice.  The spur looked worse though. 
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« Reply #466 on: November 26, 2013, 09:00:42 PM »

training caused some of this doc?hope you feel better,do u train without pain meds like 'advil or alleve?
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« Reply #467 on: April 07, 2014, 09:06:42 PM »

4/6

Well, its been a while.  I figure I would resume this log after doing the Crossfit Open.  No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is.  On a serious not, I did make it into the top 500 in my age group world wide.  There was something like 3215 guys in my division world wide that completed all five of the open workouts.  I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better.  So, on to my 'off season' where I will be focusing  more so on the strength aspect of my lifts, then skill work, then conditioning.

Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185

Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275

Conditioning
4 Rounds (Resting 1:1)

250m Row
ME UB HSPU (no kipping is allowed)

Comments
- This first workout back to heavy lifting sucked.  The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do.  So, I will be following very clo
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« Reply #468 on: April 08, 2014, 04:50:28 AM »

4/6

Well, its been a while.  I figure I would resume this log after doing the Crossfit Open.  No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is.  On a serious not, I did make it into the top 500 in my age group world wide.  There was something like 3215 guys in my division world wide that completed all five of the open workouts.  I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better.  So, on to my 'off season' where I will be focusing  more so on the strength aspect of my lifts, then skill work, then conditioning.

Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185

Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275

Conditioning
4 Rounds (Resting 1:1)

250m Row
ME UB HSPU (no kipping is allowed)

Comments
- This first workout back to heavy lifting sucked.  The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do.  So, I will be following very clo

cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.
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« Reply #469 on: April 08, 2014, 05:23:26 AM »

Glad to see ya` back around bro......just noticed this log,pretty tough stuff!

I`ll have to peruse it later when I have more time.
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« Reply #470 on: April 08, 2014, 06:15:35 AM »

cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.

For the most part I was as better than I have been.  Was going and getting soft tissue work done on me.  This guy was absolutely the most painful I have ever experienced.  It did help with the knees and shoulders though.  After the first week (which I fucked up on) I saw how many people were in my group I realized what I was going to have to do in order to be in the top 500.  The top 200 guys do a qualifier for the games.  I am shooting for that next year.

Glad to see ya` back around bro......just noticed this log,pretty tough stuff!

I`ll have to peruse it later when I have more time.

Thanks Tim.  Not really "back".  Just going to keep going with the log.  Remember....Crossfit is evil and the devil's work according to midget Joe.
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« Reply #471 on: April 08, 2014, 10:35:01 PM »

You did extremely well Krank.  I am very proud of all the hard work you have put into this and your placing!
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« Reply #472 on: April 10, 2014, 07:20:05 AM »

You did extremely well Krank.  I am very proud of all the hard work you have put into this and your placing!

Yeah, I am happy with all my placings except for the 1st week.  For the third week's workout of Crossfit Open I was almost in the top 100 for the world (for us old farts).  Weird thing was from week 3 - 5, I couldn't sleep Sunday nights.  Just like the night before a bodybuilding show.  Have to correct that for next year.
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« Reply #473 on: April 19, 2014, 05:21:18 AM »

4/18

Had to take a little break due to some major outside shit.  Was a KILLER not being able to go to the gym.  Finally am able to go back and so I took it light today.  Going to start fresh on Monday with a new training partner.  Has some interesting ideas on training and so I won't be following/modifying any of the training of some guys online.  I will be doing my own thing.  Part of what my partner and I will be doing will be to work up to a heavier 1rm on the Oly lifts and then alternating the weeks in a 'heavy/light' type of way.  Trying to use some of the powerlifting philosophy with it.  For the heavy we were thinking of starting with 80% of the 1rm and then take 3 - 4 weeks (the heavy weeks) and keep adding weight in 5 - 10lb increments until we can not perform 2 - 3 reps.  Then when that happens, shoot for another 1rm. 

Strength
8 x 10 : Front squats (50% 1rm, R:90sec) 155#
3 x 5 : Clean + press + thruster (R:90 sec): 95#
3x10 : GHD situps

Conditioning
4 x 25yd Prowler push : 140# total added

Comments
- With the clean + press + thruster, you re-set with each rep
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« Reply #474 on: April 19, 2014, 07:02:31 AM »

I like checking in here time to time...good to see your always thinking or doing.injury free?
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