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Old 09-29-2009, 08:16 AM   #141
Jordan Glasser
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Join Date: May 2007
Location: Whistler, BC
Posts: 321
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Saturday the 26th
3 rounds
400m run
3x
5 pullups
10 pushups
15 knee to chest

14:00

tough on grip strength, running feels slugish again

Sunday 27
did a relay race, ran 2.5 k (although I think it was shorter)
10:18, again felt sluggish

monday 28
21-15-9
dl 100kg
PP 60 kg
11:27

again having issues with lock out. I think i addressed in mechanically, now have to practice

did a endurance wod 3 hours later
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Ran further just about every interval. Identified what was making me feel slugish. Other then work capacity, it was hip position in my pose. Too much lumbar curve. Stretched my hip flexors between sets and that really helped.

Tuesday 29
Mary
12 rounds.
hardest thing was my pullups! HSPU was good and fast. held on to it. Pistols ok. Breathing heavy on my pullups made it hard not to rest.
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Old 10-01-2009, 11:11 AM   #142
Jordan Glasser
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Wednesday Sept 30

100m farmer's walk 24kg kbs
400 m run
30 Wall ball 20
400 m run
30 box jumps 24
400 m run
30 push ups
100 m OH plate carry 15kg

10:57

Later that day I did Grace

5:32
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Old 10-06-2009, 10:05 AM   #143
Jordan Glasser
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Thursday october 1
rest, and well deserved! Sore!

Friday Oct 2

3 rounds.

Partner 1
Row for max distance
Partner 2
20 wall ball 20#/14#
20 box jumps 24″/20″

worked hard to push this one. No sets unbroken

Saturday October 3
Total
BS
120 yes
130 yes
140 failed- too aggresive here but, had 135 or 137.5

press
65 yes
67.5 yes
70 fail

DL
140 yes
150 yes
155 fail
felt like I could have had this one, but was too tired.

total:
347.5

Sunday october 4th,
did a trail run of 20 minutes- cut yer bars
followed by 7 intervals, run felt good.

Hockey that night, felt good

Monday october 5th
fran
3:29
PR'd, unbroken. walked in feeling shitty. But somehow killed it!
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Old 10-06-2009, 11:35 AM   #144
Jordan Glasser
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Tuesday October 6th,

1600 m run
100 squats
800 m run
50 squats
400 m run
25 squats

16:08. Could have been faster, but Made a "wrong turn", thought I was done after 3 laps on the first round. Lost a round 19 seconds for sure!

Feeling good
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Old 10-08-2009, 06:14 AM   #145
Jordan Glasser
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10 rounds
12 burpees
12 pullups
14:35
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Old 10-09-2009, 08:00 PM   #146
Jordan Glasser
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Friday October 9th

WOD
75 OH squats 42.5kg
AFRAP

2 sets

Crossfit Endurance:
All out Efforts!
90 seconds on, 90 seconds off x 6

Felt ok on the runs. Didn't cover quite the same distance in rounds 5 & 6. But, really kept a high cadence, and forefoot running throughout. Focused on being able to hold good posture in that last 30 seconds.


Mon-wed was punishing. Extremely intense, definitely needed a rest day on thursday. IN fact, had a hard time teaching movements in the classes that day. Pullups especially, my fingers were toast. They are on shave down callus mode, big time!
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Old 10-10-2009, 02:39 PM   #147
Jordan Glasser
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saturday the 11

run 600m
10 pullups
20 pushups
30 situps

run 400m
15 pullups
25 pushups
35 situps

run 200m
20 pullups
30 pushups
40 situps
11:37
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Old 10-19-2009, 03:45 PM   #148
Jordan Glasser
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Sunday 12th
rest

Monday 13 th

ran 5k approx. Not that fast, time was around 28:00, which I is why I think it was more then 5 k.

Tuesday the 14 th
nancy: 12:55
wanted to run faster, but couldn't ;(

Wednesday 15th

barbara

16:38

Intensity these days have been great. PR's galore.....

Thursday 16th

DL 140

followed 1500m row. Was ok, but sore as fuck from barbara

friday 17th

8 x 100m sprints. Felt ok. But hard as f*&k

Saturday

SDHP 21-18-15-12-9-6-3
Swing 3-6-9-12-15-18-21

24 kg
8:30., Struggled for sure on this one.

Then, went to the squamish opening. Did 2 mini wods

12-9-6
185# DL
burpees
1:39 (I think, at least a few seconds within that time)
I killed that one, don't think I could have done it any faster.

then
3 rounds
7 32 kg KB swings
7 pullups

did ok on this one, one studder that I wish I could have back. Oh well. can't remember exact time.

Sunday 18th
rest day, but included hockey

Monday 19th

Clean and jerked up to 80 kg. Might re-do that one, as was supposed to be max jerk.

tabata squat 22


SIDE NOTE, I have been mega low carb for over a week now. Just meat and fats. No carbs, except from fermented foods, and the carbs in nuts. And, I feel great. Haven't bonked, pushed hard through wods. It's been too good to be true.
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Old 10-21-2009, 09:06 PM   #149
Jordan Glasser
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Tuesday's WOD.
needed a rest day. i was definitely lacking the will on this one. But, hit it on wednesday morning.

wed 21
9:00 am
Kettle Bear
12 min amrap
5 dl
5 squat clean
5 PP

2 X 12 KG KB

lynne
bench
10
10
9
9
7
45
pul
36
32
33
25
15
141

186 total
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