Journals

28
Oct

Journals

You – “What weight should I use?”

Me – “Let’s see what you used last time. Oh, it’s not in your journal. Hmm.”

Have we had this conversation before? If so, you need to start keeping detailed (and mandatory) records in your journal.

HERE’S A SAMPLE

Write down the warm-up (any subs), the strength lift  and reps and sets, the workout with weights/bands/subs, your results, and how it felt.

You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).

Push Press x max reps
75-80-85-90%

100/80 cal row, then
2 rounds
25 Russian KBS (70/53#)
15 Box Jump Overs (24/20”)

Compare to Mar.10/19

Happyyyy

22 Responses

  1. Cheryl

    Push Press x max reps (1RM 70#)
    75-80-85-90%
    50(x10)-55(x7)-60(x5)-65(x3)

    80 cal row (7:40), then
    2 rounds
    25 Russian KBS (40#) – unbroken (45# next time)
    15 Box Jump Overs (20”)
    = 12:10

    Compare to MAR.10/19 = 11:38 (30# KB, 12” box, 8 min row)

    Thank you Kevin! Good work 6am class!

  2. Mark

    Push Press x max reps
    75-80-85-90%
    140# – 150# – 160# – (170# x 3)

    100/80 cal row, then
    2 rounds
    25 Russian KBS – 70/#
    15 Box Jump Overs 20” – Step Overs

    TIME: 12:33

  3. Shane Hayes

    Push press x max reps
    75,80,85,90%
    170 x 10
    180 x 7
    190 x 4 missed the lockout on the 5th
    205 x 3 fourth Rep, back arched and lost my brace

    Wod
    100 cal row 5:14 (tried to maintain 20 cal/min)
    2 rounds of
    25 Russian kbs @ 70#
    15 box jump overs (steady)
    8:45 rx’d
    Didn’t trust my legs to do all lateral box jumps… Lol

    Great class Kevin and great work 6 amer’s!!

  4. Push Press x max reps
    75-80-85-90%
    70#*16, 75#*12, 80#*7, 85#*5

    80 cal row, then
    2 rounds
    25 Russian KBS (53#)
    15 Box Jump Overs (20″)

    9:55 Rx

    Thanks Blake!

  5. Del

    Push Press x max reps
    75-80-85-90%
    165×11, 175×6, 185×5, 200×1
    100 cal row, then held 1900 for a bit, then 1700, then had to fight for 1400 – a bit over 4min I think
    2 rounds
    25 Russian KBS (70#)
    15 Box Jump Overs (24”)
    7:33 was 7:27

    Thanks Kevin!

  6. AMY HOGAN

    Push Press x max reps
    75-80-85-90%
    90(x11)-95(x5)-100(x5)-105(x3)

    80 cal row, then
    2 rounds
    25 Russian KBS (50#) – unbroken
    15 Box Jump Overs (20”)
    = 11:02

  7. Kevin

    Push Press
    150×9
    160×6
    170×4
    180×3

    WOD Rx’d
    7:20

    Row – 4:08
    KBS – round 1 – 16+9, round 2 – UB
    BJO – mostly lateral

  8. stephdh120

    Push Press x Max Reps
    75#(10)/80(7)/85(5)/90(3)

    WOD 15min cap
    80 Cal Row then;
    2rounds
    25 Russian KBS(35#)
    15 Box Step overs(16″)
    Time: 10.47

  9. Kelly B

    Push Press x max reps
    75-80-85-90%
    65×10, 70×10, 75×10, 80×10

    100/80 cal row, then (5:30)
    2 rounds
    25 Russian KBS (70/53#)
    15 Box Jump Overs (24/20”)
    Time: 9:44RX

    Thanks Cara. Good job everyone!

  10. Push press
    85×5
    105×3
    125×7
    130×5
    135×5
    Was supposed to do another set at 140# but ran out of time.

    WOD Rx:
    7:57

    Row: 5:10 I think
    KBS: unbroken
    BJ: lateral, unbroken

  11. Marcel

    Push Press x max reps
    75-80-85-90%

    went light still nursing shoulder

    95-105-125-135

    100 cal row, then
    2 rounds
    25 Russian KBS (55#) – unbroken
    15 Box Jump Overs (20”) stepped

    = 11:33

  12. Remi F

    Push Press x max reps
    75-80-85-90%
    85-95-110(x10)-115(x8)-125(x6)-130(x4)

    100/80 cal row, then
    2 rounds
    25 Russian KBS (70#)
    15 Box Jump Overs (24”)

    11:03

  13. Gabriel

    Push Press x max reps
    75-80-85-90%
    100×10-105×7-115×6-120×4

    100 cal row, then
    2 rounds
    25 Russian KBS (70#)
    15 Box Jump Overs (24”)

    Time–>9:47
    Not a PR best time was on April 2017 with a time of 9:18

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