Re: Rox's Return - CrossFit - Page 11 - JP Fitness Forums

hard_rox · 03-22-2006, 05:03 AM

Wednesday Mar. 22

Lynne: Five rounds for max reps:
Bodyweight bench press
Pull-ups

Completed:
Floor press: 60 lb DB's - 17,13,11,11,10 (4 reps more than 3/13)
Pull-ups: 18,10,10,8,10 (2 reps more than 3/13)
45 seconds of rest between supersets

I'm contemplating a job change and slept like crap last night. Knew I wouldn't have the oomph for DL's today, so stuck with an upper body workout. Fast and strenuous, just what the Dr. ordered.

Lost Dog · 03-23-2006, 12:15 AM

Quote:

Originally Posted by hard_rox

Another Sunday afternoon workout. I must admit I'm starting to enjoy these. Well except the part where my kids are standing 5 feet in front of me pretending to do frantic exercises each time I a do a rep. Just a bit distracting.

My son does that, too. Makes it hard to concentrate. Luckily, my weekend workouts are on the casual side...

Looking forward to meeting you in LR. Coming up soon!

diamondpete · 03-23-2006, 12:51 AM

Good bump on both Greg

hard_rox · 03-23-2006, 05:07 AM

Thursday, Mar. 23

L-sit: 3x15 sec
V-sit: 2x10 sec
Tuck Planche: 3x15 sec
Straddle Press to Handstand: 5
Handstand: 2x50 sec

Long Lever Eccen.: 3x10, 10 lb

Mahler · 03-23-2006, 09:05 AM

Quote:

Originally Posted by hard_rox

Wednesday Mar. 22

Lynne: Five rounds for max reps:
Bodyweight bench press
Pull-ups

Completed:
Floor press: 60 lb DB's - 17,13,11,11,10 (4 reps more than 3/13)
Pull-ups: 18,10,10,8,10 (2 reps more than 3/13)
45 seconds of rest between supersets

I'm contemplating a job change and slept like crap last night. Knew I wouldn't have the oomph for DL's today, so stuck with an upper body workout. Fast and strenuous, just what the Dr. ordered.

Geezus, Greg, you are becoming the Potentate of the Pullup.

Damn.

Bill2380 · 03-23-2006, 09:55 AM

Greg, have you had any formal gymnastics training?

K-Court · 03-23-2006, 10:27 AM

Quote:

Originally Posted by Mahler

Geezus, Greg, you are becoming the Potentate of the Pullup.

Damn.

Yeah, really. How the hell did you manage to get more reps on your 5th set than your 4th set?? Yikes.

hard_rox · 03-24-2006, 07:33 AM

Bill - besides a few tumbling classes when I was in 1st or 2nd grade, no. I wanted to go straight for the vault but I guess that's something they don't let 6-7 yr olds do right away.

Rob - guess I kipped or just gave it my all considering it was the last set.

hard_rox · 03-24-2006, 07:43 AM

Friday, Mar. 24

Power Clean - 9x3
1x3 165 lb
8x3 155 lb

Mod. Empty Can: 3x10, 12.5lb
Dynamic Backburn: 21x2lb
Knees-2-elbows: 3x10

I started out with 165 lbs on the clean but it felt a bit too heavy to get 8 sets, so I dropped down 10 lbs. In hindsight I should have stuck with it.

Decided to throw in some knees-2-elbows since I'd seen a few others doing them recently. I was surprised at how easy the sets were considering I didn't really care for them during HGM. The L-sits and V-sits must be paying off.

Buk · 03-24-2006, 07:55 AM

I agree that your gymnastic move are impressive. I would have assumed that knees to elbows would be cake for you. Great job on "Lynne" almost time to bump the dumbbell weight up a notch? Don't worry about dropping to 155 on the cleans. Your pull should be about the same power, just a bit faster with the lighter weight. The difference in different weights as far as addaptations go is much smaller than compared to a strength lift.

hard_rox · 03-27-2006, 05:31 AM

Sat-Sun. - Mar. 24-25
Rest

Monday, Mar. 27
Deads: 8x3, 275 lb
Ext. Rot.: 3x10, 12.5 lb

It's been two weeks since hitting the DLs. Last week's schedule was interupted by a job interview and I decided to skip deads rather than push everything back one day. The previous failed attempts to complete the sets kept brining to mind the quote about trying something over and over and expecting a different outcome. This time I decided to put deads at the top of the weekly rotation and hit all the sets.....thankfully.

gobbla · 03-27-2006, 09:34 AM

those are some serious numbers there studly

hard_rox · 03-28-2006, 05:48 AM

Tuesday, Mar 28

3 rounds for time of:

5 pistol squats (each leg)
30 pushups
20 box jumps (24-inch)
20 DB thrusters (30 lb dbs)
10 pullups
50 situps

Completion time: 21:07

This is the workout Kuri and Aya did the other weekend. Man it was tough. I was sucking wind big time after the box jumps and thrusters. The thrusters were a killer and I ended up doing just bodyweight the last round. Had i realized how quad-dominant this routine was, I probably wouldn't have done it the day before squats. we'll see what tomorrow brings......

Mahler · 03-28-2006, 07:40 AM

Greg,
That is insane. One round would have most guys in cardiac care. But, then again, you are not most guys. LOL

Can you explain DB thrusters to me? Sounds intense.

hard_rox · 03-28-2006, 07:46 AM

John, thrusters are simply full squats with push press at the top of the movement.

Buk · 03-28-2006, 10:18 AM

Thrusters with dumbbells are tough. It is funny how if you don't really pay attention to the exercises, some of these Crossfit workouts will hit you where you aren't expecting it. I think once you get going tomorrow with the squats, you won't even notice the soreness. That is how it has been working for me.

Bill2380 · 03-28-2006, 11:07 AM

I'll have to try that one later in the week. If you did it in 21 minutes I may have to pack a lunch.

Bond007 · 03-28-2006, 11:08 AM

Man, Greg! You're an ANIMAL! Sheesh. That's some impressive work, bro.