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Author Topic: Kranks Log  (Read 43299 times)
wes
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Getbig V
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The Power Cosmic


« Reply #475 on: April 19, 2014, 07:11:29 AM »

Good stuff! 
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #476 on: April 19, 2014, 03:13:00 PM »

4/19


Strength

3 rds 10 reps each (you go, I go format)

Strict Push press @ 95, 115, 135
High pulls @ 95, 115, 135
Tire flip @ 375# tire

3 x 15 Deadlift @ 225 (again, utilizing you go, I go)

Conditioning
9 - 7 - 5

Handstand pushups
Bent over row @ 185#
Medicine ball sit up @ 20#

Comments

- Was another light day today.  I really despise high pulls.  As I am typing this my shoulders ache like all hell.  The deads were a surprise.  I was slightly concerned with what recently happened with low back.  Also, the 225# felt heavier than it should.  Looking forward to Monday.
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #477 on: April 20, 2014, 07:42:09 AM »

4/20


Conditioning
40 Mins - as many rounds as you can (no rush, easy pace)

30 Cal Row
5 Push Jerks @135#
15 Wall Ball (10ft target) @ 20#
5 Strict Pullups / 10 Kipping Pull ups
8 Front Squat / 8 GHR
15 Kettle Bell swing @ 24kg

Completed 6 rds + 5 push jerks

Comments
- Each round you alternate the strict and kipping pullups.  The same with front squat and GHR
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #478 on: April 21, 2014, 07:08:26 PM »

4/21

Olympic
Build to a near 1rm on Snatch : 165#

Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145

Conditioning
EMOM for 8 mins

6 24" Box Jump
6 OH Squats @ 95#

Comments
- Was going to do some regular squatting but ended up working on Snatch for a while.  I haven't gone heavy like this in a while.  Surprising enough I am only 15# under what my previous 1rm is.  Not that its anything special...just nice to see I didn't lose a fuck ton of strength.
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njflex
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Getbig V
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Gender: Male
Posts: 19834


team guido


« Reply #479 on: April 21, 2014, 07:14:16 PM »

4/21

Olympic
Build to a near 1rm on Snatch : 165#

Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145

Conditioning
EMOM for 8 mins

6 24" Box Jump
6 OH Squats @ 95#

Comments
- Was going to do some regular squatting but ended up working on Snatch for a while.  I haven't gone heavy like this in a while.  Surprising enough I am only 15# under what my previous 1rm is.  Not that its anything special...just nice to see I didn't lose a fuck ton of strength.
hahaa,,like ur quote under your avatar..
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #480 on: April 22, 2014, 03:13:46 PM »

hahaa,,like ur quote under your avatar..

Its still fried....I don't know what I am going to do!!!
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #481 on: April 22, 2014, 03:17:10 PM »

4/22

Strength
- Work up to comfortable 5rm on Bench : 255
- 3 x 5 Bench press (r:3min) : 255x5, 5, 4
- 1 x ME 70% of above 5rm : 185 x 13

Round Robin Strict Standing Shoulder Press @ 95# (see below)
Round 1 - done
Round 2 - done
Round 3 - completed 2 sets
Round 4 - completed 3 sets + 2 push press
Round 5 - Completed 3 sets

Conditioning
5 rounds : 15 sec on / 15 sec off

ME Dips
ME Upright row 85#
ME GHD Situps

Comments
- WIth the strict shoulder press, you will be doing 5 strict presses followed by a 10 sec hold (as if in the top of the jerk).  Each round you will be doing that many sets of the press+hold.  If you can not complete 5 reps, you can opt to hold the weight overhead but each rep is a 5 sec. penalty (ex: if you get 3 reps and then decide to hold, you will be holding the weight for 20 sec).   My shoulders were TORCHED after this.
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #482 on: April 24, 2014, 08:32:14 PM »

4/24

Olympic
Work up to a near 1rm on Clean and Jerk : 255#

1min ME Clean pulls 70% of Clean 1rm : 185 : 15 Reps

Conditioning
3 Rounds for time:

25 Double Unders
15 Pull ups
10 Thrusters @ 95#

Time : 9:28

Comments
- My previous 1rm for C&J was 260.  The clean was not as hard as I thought it was going to be.  The jerk portion needs work.  The bar did not 'pop' up like I hoped...nor did I drop fast enough to just extend arms underneath it.
- The conditioning time SUCKED.  Into the first set of double unders I came down and somehow hyper-extended my right knee.  NO idea how I did it.  I was not wearing the oly shoes so that could have been what caused it.  The hurt like all hell for the rest of conditioning.  As I type this I have iced twice and its feeling better but I know I did something.  I am a tad concerned I re-aggravated my old torn meniscus.
- Also, I can not believe how sore my pecs still are from Tuesday.  SOOOO weird.
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #483 on: April 27, 2014, 12:50:45 PM »

4/26

Strength
8x5 Box Squats (just to parallel, R:90s) : 225#

EMOM for 8 mins Deadlift : 315#

Conditioning
10 down to 1 : Power Snatch @ 95#
1 up to 10 : Toes-to-bar

Time : 11:23

Comments
- Went very easy on the squats and deads.  Have a Grade 1 sprain of the MCL with edema at the very top inside of the gastroc/tendon junction behind knee.  Have kinesiotape on the knee and its feeling good.  Did some icing on it with some rolling on the quad and calf.  Felt a little sore after training, but after some icing sessions and compression immediately right after...it felt pretty good.
- The conditioning is like this : 10 reps of Power snatch then 1 rep of toes to bar, then 9 reps of power snatch and 2 reps of toes to bar, and so on.  It will brutalize you.  You could use the protocol on a bicep/tricep workout.  You get a HELL of a pump with it.
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #484 on: April 28, 2014, 08:53:21 PM »

4/28

Olympic
- Work up to comfortable 3rm of Power Snatch

5 x 3+1 Power snatch + OH box squat : 155, 155, 165, 165, 165

Strength
3 x 10 Bent Row (r:60s) - 185x10, 205x9, 205x7

Conditioning
10 - 1 / 1 - 10

10 down to 1 : Wall Ball to 10ft target @ 20#
1 up to 10 : GHD situps

Time : 8:29

Comments
- Still dealing with the knee.  About 90% better.  Still icing like a mother fucker and doing the rehab.  Power snatches felt good.  Not going to try any full range squatting this week with weight on my back (or overhead for that matter)
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #485 on: April 29, 2014, 08:52:01 PM »

4/29


Strength
Work up to heavy 5rm bench : 275 x 5 (then dropped down to 225 and did 9 reps)

Strict shoulder press 3rm : 175#

3 x ME weighted pull ups : +25 x 10, +30 x 10, +30 x 8

Conditioning
8 min AMRAP
20 KB Swing 24kg
10 KB Ground to overhead 24kg (right hand)
10 Box Jump 24"
10 KB Ground to overhead 24kg (left hand)

2 Rounds + 2 reps w/ left arm Ground to overhead

Comments
- Was still feeling the pec strain from last week.  Didn't push it too much.  Was supposed to do 1rm today with benching.  Still a little nervous about ever doing that considering my tear
- The knee did not like the box jumps all the much.  As I type its jumped up a little in pain since this morning.  Thank god tomorrow is an off day.
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #486 on: May 01, 2014, 08:14:28 PM »

5/1

Olympic
Work up to 3rm of Power Clean in 15 mins (very minimal reset, but not touch and go either) : 225#

5 x 3 + 1 : Power Clean + jerk : 225x3, 3, 3, 3, 3

2 x 3+1 Clean and Jerk : 135#  (did this to test out how the knee would feel with full squat.  I could feel myself leaning more on left to avoid loading the right knee)

Strength
3 x 20 : Weighted Reverse Hyper extensions - +10# Medicine ball x20, 20 20
3 x 20 : GHD Sit ups : 20, 20, 20

Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees over bar
Ring rows

Time : 7:05

Comments
- Forgot how much I HATE burpees over bar.  Was very methodical thinking about the Open workout with them.  I was not going to let them mess me up.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #487 on: May 03, 2014, 05:08:18 AM »

4/2

Accesory
4 Rounds (not for time)
8 HSPU
8 Dips + 5 Sec L-Sit

Conditioning
For time :

30cal Row
30 Box jump 24"
30 KB swing 24kg
30 Wall ball 20#
30 Toes to bar
30 Wall Ball 20#
30 KB swing 24kg
30 Box jump 24"
30cal row

Time : 21:28

Comments
- Absolutely took my time on the conditioning.  Still was a good one.  The toes-to-bar seemed rather easy for being that deep into the workout.  I did it as 15, 10, 5.  Thinking back to the open, I should have gone 20, 15, 10, 5 for the 50.  Doing sets of 5 WAS stupid as it took me a bit to get myself started.  Next week is Regionals and I am looking forward to going.  I may do one of the events for my saturday training.
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njflex
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Getbig V
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« Reply #488 on: May 03, 2014, 06:38:39 AM »

good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #489 on: May 03, 2014, 04:42:13 PM »

good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.

According to certain member on here I am not supposed to diagnose the injury I have.  I should leave that to an orthopoedic.   Roll Eyes  Yeah, I have had to train differently/lighter with this...but its getting better.  So many would have done the "it will go away" type of thing.  Can't do that.  As far as leanness goes...I am not as lean...but damn close.  My training partner has done his best to bust my balls about taking a few more calories if I want to get stronger.  Some of the results are telling with the weights I am using.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #490 on: May 03, 2014, 04:46:10 PM »

5/3

Strength
Take 15 mins work up to heavy 5rm Front Squat : 265#

3x5 Front squat : 265 x 5, 4, 4

Work to 1rm Deadlift - 505#

5rds (not for time - alternating)

a) 5 Deadlift 315#
b) 50yd Prowler push w/ 90#

Conditioning
21 - 15 - 9 of:

a) GHR
b) Pullups

Time : 5:39

Comments
- I was surprised with the front squat and the deadlift.  I thought I would get maybe 245 on front squat because my max is/was 300#.  The deadlift also suprised me.  I did it with no belt and no wraps.  I did not see myself getting more than 5# more than that though.  Maybe a belt and I would have gotten 525#, but I am going to play it safe.
- Want a hamstring cramp?  Do the GHR's in those ranges.  Fucking hell!!!!!
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #491 on: May 06, 2014, 08:32:26 AM »

5/5

Olympic
Work up to 1rm Snatch - 185# (NEW PR)

Strength
a) 3x10 Bent Row : 205 x 10, 9 ,9
b) 3x10 Hyperextension : +25 x 10, +45 x 10, 10

Conditioning


Comments
- Skipped the conditioning today because of time crunch.  The knee was feeling ok after the snatches but the low back tightened up big time after the hyperextensions.  Glad I took a pass on it.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #492 on: May 07, 2014, 05:40:00 AM »

5/6

Strength
Work up to 5rm on Floor press - 275#

EMOM for 5 mins 3 reps of 90% of 5rm - 245 x 3, 3, 3, 3, 3

3 x 10 single arm KB press - 24kg x 12, 12, 12

Conditioning
5 rounds for time

10 Power Snatch  @ 65#
5 Strict Pullups
5 HSPU

Time - 7:22

Comments
- I tried doing the 32kg KB for the press.  Wasn't moving.  The 24kg went kind of easy.  Unfortunately there was nothing in between.  I didn't want to grab dumbells.  Too lazy.  Ha Ha
- I did the conditioning at a less than rushed pace.  Shoulders were very tight and I didn't feel like messing with the low back by going any heavier on the power snatch.  As it was by the end of the 5th round my erectors were getting a little tight.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #493 on: May 08, 2014, 08:45:24 PM »

5/8

Olympic
Work to 1rm Clean : 275#

Conditioning
100 Pullups
100 Wall ball to 10ft target 20#

Time : 17:17

Comments
- Probably could have gotten 285# out of the clean but didn't want to mess with the knee anymore than I have already
- The conditioning was horrid.  The lat pump was just plain stupid.  I was going for 40 unbroken wall balls but my shoulder told me to go F-OFF.  From that point I slowed WAY down.  Could have also been the Brazilian Steak restaurant I went to last night.  All the protein still hanging in me.
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #494 on: May 09, 2014, 08:30:07 PM »

5/9


Conditioning
21 - 15 - 9 - 6 - 3

Strict HSPU
Front Squat 185#
Burpees

21:17

Comments
- Just trying out some of the workouts that the people at regionals will be doing this weekend.  Put an ass kicking to me.  The first 21 of the HSPU I went unbroken.  When I got back to them I managed only EIGHT.  Was frustrating.  I did break the Front Squats into things like 7, 7, 7....5, 5, 5....5,4...then straight out for the rest.  The burpees were not hard...just taxing.  All I know is I need to get stronger in my front squat. 
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Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #495 on: May 10, 2014, 09:43:46 PM »

5/10

I went to the North Central Regionals today.  Amazing stuff.  Still blows bodybuilding shows away x100.  $20 to enter.  The whole fucking day.  Thats all.  None of this boring ass pre-judging then come back fro night show.  I was there from 12:30 - 5:30.  The crowd energy was awesome and was just a general good time.  Even when guys were close to time limit the crowd would go nuts cheering them on.  Also goes without saying that there were some pretty awesome women there.  LOL  They could give the "Women of Crossfit and athletics" thread a run for the money.  People who say around us were nice.  There was no PROTEIN FART SMELL.  No one walking around in clothing 2x smaller than it should be.  No bloated out of breath guys claiming "Yeah, I am in my bulking phase right now...next year I am going to win nationals".  No she beasts with better 5 o'clock shadow than me.  Wish I could go tomorrow.  I wanted to see how the everyone does with the workout I did this morning.  It kicked the shit out of me.  Oh, there was a guy who did the workout I did yesterday (my time 21:17) in 10:16.  Was amazing.

Annnnyway....


My morning workout :

Conditioning
50cal Row
50 Box jumps 24"
50 Deadlifts 185#
50 Wall Ball (10 ft target) 20#
50 Ring Dips
50 Wall Ball (10 ft target) 20#
50 Deadlifts 185#
50 Box jumps 24"
50cal Row

Time - 42:36

Comments
- I am pretty sure there will be a 20min cap on this at regionals.  I wanted to see how log it took.  I think I was just too damn spent from this weeks training.  By the time I got to the last thing, my speed was ungodly slow.  I would challenge anyone to try this.  See how you fair.  Mentally you just want to stop at points.

Edit : Yep, there was a 21:00 min time cap.  Also, the weight was #180....and the box jumps were box jump overs (which I think are easier). 
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Krankenstein
Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #496 on: May 13, 2014, 05:19:08 AM »

5/12

Olympic
Work to a 3rm on Hang Snatch - 155#

Strength
Deadlift w/ 2" deficit 1x5 @ 185, 1x5 @ 225, 1x5@275

Conditioning
12min AMRAP

500m Row
20 Strict Pullups
25 Double Unders

1 rd + 16 pullups

Comments
- The gym was so damn humid with all the rain we are getting.  The gym mats were moist and when I went to do my snatch work I had to dry my feet off on a towel because I slipped a few times with warming up.  Was not thrilled.  Do NOT need a stupid injury
- I could not believe how smoked my arms were with the conditioning.  I can normally rip out 15 strict pullups very easily.  I got FIVE when I went from rower to pullups.  Then the damn double unders.  I only strung a few together at a time because I was cautious about my knee. 
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #497 on: May 13, 2014, 08:52:41 PM »

5/13

Strength
5 Min EMOM Bench x 3 @ 245#

Strict Shoulder press - 1x5 @95#, 1x5 @ 115#, 1x5 @ 135#

3 x 20 Hyperextensions

Conditioning
12min AMRAP

5 Ring Muscle Ups
25 Toes-to-bar
5 Power Snatch 95#
25 Ab mat crunches

1 rd + 18 crunches

Comments
- Was shocked at how decent the bench felt.  I was not going to push it.  I kept the reps fast.  All the wy and all the way down.  No partial shit.
- The shoulder press was just done as sort of a deload from the last few weeks
- The conditioning wasn't going to be too bad I thought.  I got some good swing with the muscle ups.  First 5 were no problem.  The toes-to-bar were what slowed me down.  I couldn't string more than 7 in a row before I lost the rhythm.  Then the ab mat crunches screwed me again.  I have a nice ass burn from where my shorts dug up my ass and rubbed against the ground.
- Needless to say, I am looking forward to my off day tomorrow.
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Getbig V
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Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #498 on: May 15, 2014, 05:09:15 PM »

5/15

Olympic
5 x 3 Clean @ 245 for 2 sets, then @225 for 3 sets

Strength
4 x 5 Bent over row - 225 x 5, 5, 5, 5

3x20 GHD sit ups (R:60 sec)

Conditioning
5 Rds 1min row alternate with other row (Basically 1min on, 1min off) : 1607 M

Comments
- Backed off on the cleans.  Wasn't feeling it today.  Was working out with two others so it was easier to guage the rest periods
- I was shooting for something closer to 1700m which would have had me averaging 500m / 1:30min pace.
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Krankenstein
Getbig V
*****
Posts: 7703

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #499 on: May 16, 2014, 07:52:39 PM »

5/16

Strength
Work up to 1rm of weighted pullups - BW (205#) + 110#

Drop sets of weighted pullups : +70# x 4, +50# x 6, +25# x 10, +10# x 10, BW x 11, 40# resistance band x 15

Skill

a) Double Unders (250) : 25, 34, 19, 14, 4, 5, 5, 5
b) UH Grip Chins (50) : 5, 5, 7, 7, 5, 8, 7, 6

DU Penalty - Push ups : (139) - 35, 30, 20, 20, 27, 7

Comments
- I may post the video of the 1rm....then again, this is GB....may come back to haunt me.
- For "Skill" you try and complete them both in the same amount of sets.  All sets are unbroken or with no more than a 2 sec pause between reps.  If you finish one before the other you have penalty exercise.  DU penalties are pushups and the UH Grip Chins are Burpee Box jumps.  So, as above I finished my UH chins before I was done with my DU.  I only managed 111 of the DU and had 139 pushup penalty.  Fuck my life.
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