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Started by Fed X, May 14, 2012 · 587 Replies · 5,265 Views
Clean to Military Press @ 135lbs
1x1=1
4x1=4
5x1=5
8x1=8
Clean to Military Press @ 146lbs
1x1=1
4x1=4
5x1=5
Clean to Military Press @ 156lbs
1x1=1
2x1=2
Back Squats @ 136lbs
9x1=9
Back Squats @ 146lbs
9x1=9
Back Squats @ 156lbs
9x1=9
this was actually kinda inspirred by 2012 CrossFit Regionals... was brwosing the "Box" Magazine while I was at WalMart the other day & a few of the work outs caugt my attention...
Pull Ups @ 60lbs
5x4=20
6x1=6
^strict full ROM^
full ROM expolsive Dips @ 60lbs
15x4=60
10x4=40
full ROM Push Ups @ 60lbs
10x6=60
Sprint Pyramids @ 30 minutes
Pull Ups @ 60lbs
7x1=7
8x2=16
^strict full ROM^
full ROM Dips @ 60lbs
10X2=20
20X1=20
full ROM Dips @ 95lbs
10x2=20
5x1=5
full ROM Push Ups @ 60lbs
10x5=50
Pull ups @ 60lbs
6x3=18
7x1=7
^strict full ROM^
full ROM Dips @ 75lbs
10x4=40
full ROM Dips @ 70lbs
10X2=20
full ROM Dips @ 60lbs
10X1=10
full ROM Push Ups @ 60lbs
15x3=45
10x1=10
This was an early morning quickie.. Hopefully Ill have time too bang out some higher rep 60lb Pull Ups and hit some back squats later on today. A squat rack would be pretty awesome... after a while Cleaning a barbell into a squat gets boring
full ROM Dips @ 75lb
13x3=39
full ROM Dips @ 60lbs
10x3=30
full ROM Push Ups @ 60lbs
15x3=45
10x1=10
Barbell Clean & Military Press to Back Squat @ 155lbs
10x3=30
^strict full ROM^
Today there was no No Pull Up greatness... maybe & maybe not later tonight
Pull Ups @ 60lbs
5x2=10
6x2=12
^strict full ROM^
full ROM Dips @ 75lbs
13X3=39
full ROM Dips @ 60lbs
10x1=10
Push Ups @ 60lbs
15x4=60
Barbell Clean to Military Press @ 146lbs
2x2=4
4x2=8
thats all folks
Pull Ups @ 60lbs
6x5=30
^strict full ROM^
full ROM Dips @ 75lbs
13x3=39
full ROM Dips @ 80lbs
13x1=13
full ROM Push Ups @ 60lbs
15x3=45
I may add squats later on today... btw recently Ive been having major problems with my feet... so I decided to try New Balance... I picked the NB 999... they were only $70 and omgoodness they are sooo comfy!!! I cant beleive it... wearing them is like making love to your feet... Ive NEVER owned a pair of Nikes that offered even a fraction of this kind of comfort... Not even the Air Max... No more Foamposites or Jordans for me... after wearing them I may even start taking running seriously again
Clean & Overhead Press to Military Press @ 150lbs
2x1=2
3x1=3
4x2=8
5x1=5
Thrusters @ 135lbs
2x2=4
3x2=6
4x2=8
BW Pull Ups
10x5=50
Sprint/Jog/Walk Intervals - Pyramids
1 hour
I learned about the thrusters in CrossFits "Box" magazine... I never did them so I went light... theyre totally awesome... definitely will be adding them to my arsenal... toadays run while wearing the New Balance 999 made me love running all over again
Thrusters @ 150lbs
1x1=6
Clean & Press @ 135lbs
2,3,5,8=18
full ROM Dips @ 60lbs
13x3=39
full ROM Push Ups @ 60lbs
13x3=39
thats all folks... No pullup greatness today... Im now fascinated with the "thruster" & will work towards getting better at them
Pull Ups @ 25lbs
10x3=30
15x1=15
^strict full ROM^
full ROM Dips @ 50lbs
20X3=60
full ROM Dips @ 60lbs
10x2=20
full ROM Dips @ 75lbs
13x1=13
full ROM Push Ups @ 60lbs
10x2=20
13x1=13
15x1=15
Pull Ups @ 25lbs
15x1=15
10x1=10
Pull Ups @ 30lbs
10x1=10
BW Pull Ups
20x2=40
^strict full ROM^
full ROM Dips @ 50lbs
25X1=25
30X1=30
full ROM Dips @ 75lbs
13x1=13
BW Dips
10x2=20
full ROM Push Ups @ 60lbs
20x3=60
BW Pull Ups
20x2=40
10x5=50
^strict full ROM^
Thrusters @ 161lbs
1x1=1
Thrusters @ 156lbs
1x1=4
Thrusters @ 151lbs
1x1=2
Sprint/Jog/Walk intervals
1hour & 40 minutes
Intervas @ 1:25 minute Sprint/Jog/Walk
2:00 cool down
The Thrusters kick a$$!!! Im getting the mental aspect down pact... Thrusters are more psychological than anything
Chin Ups @ 25lbs
10x2=20
BW Pull Ups
10x2=20
^strict full ROM^
full ROM Dips @ 75lbs
13x3=39
full ROM Dips @ 60lbs
10x2=20
full ROM Push Ups @ 60lbs
10x2=20
15x1=15
20x1=20
Pull Ups @ 45lbs
15x1=15
11x1=11
10x1=10
BW Pull Ups
10x2=20
^strict full ROM^
full ROM Dips @ 50lbs
20x1=20
full ROM Dips @ 75lbs
13x2=16
full ROM Dips @ 60lbs
10x1=10
Push Ups @ 60lbs
15x2=30
20x1=20
Pull Ups @ 60lbs
7x1=7
8x4=32
^strict full ROM^
full ROM Dips @ 75lbs
14x3=42
full ROM Dips @ 60lbs
10x1=10
full ROM Push Ups @ 60lbs
15x2=30
20x1=20
One Hand Clean and Press @ 70lb DumBell
Right Hand 5x3=15
Left Hand 5x3=15
One Hand Clean and Press @ 70lb DumBell
Right 3x5=15
Left 3x5=15
Unloading 18 Wheel Truck
I dont have any pull up/dip bars or weight vests/dip belts... and I hate unweighted calisthenics.... luckily I found a Sports Store that had some cool 70lb DumBells in stock... I didnt buy them I just grabbed one off of the shelf and headed to the floor right in the middle of the store... Actually was my first time doing OHC&P with a DumBell... 70lbs wasnt so bad... Im thinking that I could maybe knock the 48KG Beast Kettle Bell down on OHC&P my first try... idk... 106lbs does sound pretty frightening
Thrusters @ 161lbs
1x1=5
Thrusters @ 151lbs
2x1=4
Thrusters @ 141lbs
3x1=3
Thrusters @ 131lbs
4x1=4
Thrusters at consecutive reps are BRUTAL!!! Im working on it!
Pull Ups @ 60lbs
6x1=6
7x2=14
Pull Ups @ 75lbs
5x1=5
^strict full ROM^
full ROM Dips @ 75lbs
14x3=42
full ROM Dips @ 60lbs
10x1=10
full ROM Push Ups @ 60lbs
15x3=45
a nice lil quickie
Pull Ups @ 60lbs
6x1=6
7x1=7
9x1=9
BW Pull Ups
15x2=30
^strict full ROM^
full ROM Dips @ 80lbs
10x2=20
13x1=13
full ROM Dips @ 60lbs
10x1=10
15x2=30
Push Ups @ 60lbs
10x1=10
15x2=30
early morning quickie
Thrusters @ 146lbs
2x9=18
3x1=3
Thrusters @ 151lbs
2x2=4
Sprint/Jog/Walk Intervals @ 2:00 sprint/run/jog & 1:30 cool down
total 1 hour & 30 minutes
On the Thrusters I aimed to base reps according to Ethan Reeves Density Program which can be found here at link below. I actually should have kept all sets @ 150lbs or higher but it was my first time trying density so I didnt over kill
Thrusters @ 156lbs
1x2=2
Thrusters @ 151lbs
1x12=12
2x1=2
Thrusters @ 141lbs
2x1=2
Run/Sprint 25:00 minutes
60lb DumBell One Arm Press Press Right Hand
5x3=15
60lb DumBell One Arm Press Press Left Hand
5x3=15
60lb DumBell One Arm Press Press Rght Hand
3x1=3
60lb DumBell One Arm Press Press Left Hand
3x1=3
DumBell Front Squat @ 120lbs
8x3=24
Unloading 18 Wheelers
strict full ROM Pull Ups & Chin Ups @ 100lbs
5x1=5 Chin Ups @ 100lbs
5x1=5 Chin Ups @ 80lbs
5x1=5 Pull Ups @ 60lbs
5x1=5 Pull Ups @ 40lbs
5x1=5 Pull Ups @ 20lbs
^strict full ROM^
full ROM Dips @ 75lbs
10X1=10
full ROM Dips @ 100lbs
3x2=6
5x2=10
full ROM Dips @ 110lbs
3x2=6
Clean & Press, Military Press, Push Press @ 131lbs
C&P 1X1=1
PP 2X1=2
MP 2X1=2
Dumb Bell Press @ 75 lbs
R 5X2=10, 3X1=3, 1X3=3
L 4x1=4, 1X4=4
^My first time ever really using a Dumb Bell so Im still tring to get the technique and ROM down tight
Close Grip Chin Up Ladders
1x1 @ 100lbs
2x1 @80lbs
3x1 @ 60lbs
4x1 @ 40lbs
5x1 @ 25lbs
2x1 @ 50lbs
3x1 @ 100lbs
4x1 @ 60lbs
5x1 @ 80lbs
5x1 @ 25lbs
^strict full ROM^
full ROM Dips @ 120lbs
3X1=3
full ROM Dips @ 110LBS
3X1=3
full ROM Dips @ 100lbs
3x2=6
5x1=5
full ROM Dips @ 75lbs
10x2=20
Front Squat @ 171lbs
3x2=6
5x1=5
Sprint/Jog/Run Intervals @ 1hour
dont laugh at my front squats weight... I dont have a rack and it "can" be very difficult cleaning a barbell for front squats