DarK_RaideR's BattlE_LoG

[DarK_RaideR]

Friday 30 June

Mobility class, got to roll the hamstrings for like an hour using various techniques

 

Friday Night Fight Club

2' AMRAP Man Makers (just the pushup and pull, no clean or thruster)

2' AMRAP Man on fire burpees (with a side roll in the middle of the move)

2' AMRAP Floor Presses

[DarK_RaideR]

Thursday 13 July

50-40-30-20-10

DUs and Hanging Wipers

 

Did wipers scaled at half the reps, but the atmosphere of heat and humidity made it hard to breathe so I gave up halfway in due to dizziness.

[DarK_RaideR]

Saturday 15 July

5k row (**), 28 s/m

Score: 23m 21s

[DarK_RaideR]

Sunday 16 July

San Fransisco Crippler

For time:

30 Bodyweight Back Squats (184lbs)

1km row

Score: 9:30

[DarK_RaideR]

Wednesday 19 July

500m rowing for a new PR of 1:44 (previous PR 1:55)

5km rowing for the narrowest PR possible at 22:37:7 (previous PR 22:37:8)

[DarK_RaideR]

Monday 24 July

7' AMRAP

50 Double Unders

10 Overhead Squats

 

Score: 2 rounds and 40 DUs using just the 44lb bar

[DarK_RaideR]

Wednesday 26 July

1RM Bench Press (with bands for extra resistance)

1x22lb

1x92lb

1x122lb

1x142lb <- New PR

 

1RM Push Press (with bands for extra resistance)

1x112lb

1x142lb <- New PR

1x162lb Failed, barely

 

WOD

12' AMRAP

1 Muscle Up transition

5 Medball Cleans (20lb)

Every round, add 1 more MU transition and  5 more Medball Cleans

 

Score: 5 rounds and 14 reps

[DarK_RaideR]

Saturday 29 July

Weightlifting 101 class

Clean & Split Jerk technique work, for over 1 hour, leading into attempts for a C&J PR

114 lb x 1 rep

134 lb x 1 rep

134 lb x 2 reps (former PR)

154 lb x 4 reps (new PR!)

 

Pretty happy with my new C&J PR, especially considering this was actually the first time ever I've used a split jerk

[DarK_RaideR]

Thursday 3 August

4 rounds for time

50 Double Unders

15 Snatches (74 lb)

10' Time Cap

Score: 2 rounds and 53 reps

[DarK_RaideR]

Tuesday 8 August

 

5km Assault Biking at 9:06 (baseline, as I've never done this before)

2km Rowing at 8:56 (not even close to my 8:26 PR)

[DarK_RaideR]

Thursday 10 August

Triple WOD at Gymnastics class

 

5' AMRAP

5 Pullups

10 Pushups

15 Pistol squats (had to scale due to knee injury)

Score: 3 rounds 15 reps

 

6' AMRAP

6 KB Swings (24kg)

6 Box Jumps (24")

6 Toes to bar

6 V-Situps

Score: 4 rounds 9 reps

 

15' AMRAP in teams of two, switching after every round

5 Wall Walks

15 Burpees

30 Double Unders

Team Score: 4 rounds 20 reps

[DarK_RaideR]

Saturday 12 August

5km Ski Machine (25:46)

 

Strict Overhead Shoulder Press

10x44lb

5x74lb

5x5x94lb

 

One arm KB snatch

10x16kg

10x20kg

10x24kg

[Mr_Willes]

Seems like a very good/fun workout!

[DarK_RaideR]

1 hour ago, mr_willes said:

Seems like a very good/fun workout!

It wasn't really, the ski machine had me sweating like a racehorse on cocaine, but at least the rest was nice and the heavy KB snatches had me feeling like a total beast. Was nice to use the Open Gym opportunity to do my own thing instead of chasing the timer as usual.

[Mr_Willes]

1 minute ago, DarK_RaideR said:

the rest was nice and the heavy KB snatches had me feeling like a total beast.

 

This was the thing i was referring to, somehow my mind blanked the part about the ski-erg.

[DarK_RaideR]

Monday 14 August

9x3 Bench Press with chains at 50% of our 1RM

 

For time

5-8-13

Handstand Pushups

Deadlifts (204lb)

Then 30m lunges with two kettlebells (16kg each)

Score: 11'20"

[Kishi]

Ohai.

 

Didn't know that you did one of these.

 

Mind if I tag along?

[DarK_RaideR]

2 hours ago, Kishi said:

Ohai.

 

Didn't know that you did one of these.

 

Mind if I tag along?

Just a little journal of workouts, no big deal. Welcome on board, Kish

[DarK_RaideR]

Saturday 19 August

Crossfit Trainees class (scaled up)

12' AMRAP

6 Deadlifts (114lb)

6 Situps

200m run

Score: 6 rounds and 8 reps

 

THEN

 

Crossfit Elements class

Ontario 200 Sectionals

3 rounds for time

10 Overhead Squats (scaled down to 74lb)

10 Burpees

Score: 4'25"

 

Comments: Kudos to the SRLF for letting me stay an extra hour and do the Elements class. Pretty happy with my Overhead Squats, they were faster than ever since the knee injury plus I went heavier than the empty 44lb bar I've used since. Good time too, coach said this should be done in under 5 minutes.

[Kishi]

Looks like the workout was a good challenge, then, if it didn't kill you.

[DarK_RaideR]

Tuesday 22 August

9x3 Dynamic Shoulder Presses with chains (64lb)

 

For time

21-15-9

Front Squats (114lb)

MedBall Situps (14lb)

Score: 6'39"

Comments: Rx weight was 134lb. Still, 114 is heavier than I expected and got a full squat depth and decent pace without any issues from the knee

 

Bonus Accessory work

3x12 Bent Over Reverse Dumbbell Flyes

3x10 Decline Pushups

3x12 Lat Pulldowns (using a rubber band and a PVC set up on a pullup bar)

3x8 Rubber Band Pull Aparts

[DarK_RaideR]

Saturday 26 August

Open Gym stuff

Assault bike: 1 mile at 2'53"

Muscle Up progression: 2x5 Ring pullups, plus back and forth swings using a false grip. Wrist hurt, as it does during front squats and thrusters, meaning it's too weak still

Strict Shoulder Press

5x44lb

5x74lb

5x94lb

4x114lb

2x114lb

1x134lb <- FAIL

Still happy, since 114lb has been my one rep max for a while, so doing multiple reps there is progress. Maybe a new 1RM PR lies between 114 and 134lbs

2km row in 8'45" (PR stands at 8'26")

 

Crossfit Elements class warmup

 

Hero WOD: Dunn

19' AMRAP

3 Muscle Up transitions

5m-10m-15m sprints

6 Burpee Box Overs

Score: 9 rounds and 2 burpees in. Had 30" extra as I started later than the clock, but messed it up in the end so I could have gone closer to 10 full rounds. Still quite happy that I never stopped for a breather, hope that's a sign my conditioning is finally starting to pick up

[Endor]

21 hours ago, DarK_RaideR said:

2x114lb

1x134lb <- FAIL

Big jump for strict OHP....+10lbs would have been better. 

 

21 hours ago, DarK_RaideR said:

Hero WOD: Dunn

19' AMRAP

3 Muscle Up transitions

5m-10m-15m sprints

6 Burpee Box Overs

Score: 9 rounds and 2 burpees in.

This is a disgusting WOD. Well done, 9 rounds looks good to me, I would have hated that one. 

[DarK_RaideR]

Friday 1 September

Skill work: Handstand and Handstand walk practice

[DarK_RaideR]

Monday 4 September

3 rounds for time

200m Run

20 Overhead lunges with a 25lb plate

10 KB Swings (20kg)

10 Burpees

Score: 12'57"