Re: Rox's Return - CrossFit

[Bond007]

Nice improvement, Greg!!! That's cool about the shoulder, too. I'm real happy for ya!

[hard_rox]

Wednesday April 5

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

Completed:
Floor press: 65 lb DB's - 20,12,11,9,9 (+5 lb DBs, -1 rep from 3/22)
Pull-ups: 17,10,10,9,8 (-2 reps from 3/22)
45 seconds of rest between supersets

First day back after a long weekend of household illness and it shows. Both kids had the stomach bug on Saturday. I was fighting a head cold Saturday but inevitably caught their bug by Sunday night. Completely wiped out on Monday and slept most of the day. Maybe 800 cals total. Felt moderately better yesterday and tried to get back to normal food intake. Definitely felt weak this morning but it was nice to get a workout completed. At least that's out of the way and i can now focus on this weekend's summit activities.

[kuri]

Talk about coming back strong - check out those 17 pullups.

[hard_rox]

Thursday April 6

Power Cleans
1x3x135 ob
4x3x155 lb
4x3x165 lb

Split Jerks
1x3x95 lb
2x3x135 lb
3x3x145 lb

Had a good workout with Craig today at JP's. He's looking lean compared to last year. Very impressive to watch him do cleans with some real weight. Hung out with Craig, JP and Zig during the afternoon and am just waiting for a group of guys to arrive before heading out for food and drink.

Oh yeah, the power cleans went pretty well today. A few of the 165érs were sloppy but I'm happy with the workout. Tried split jerks for the first time and really enjoyed them. No pain in the shoulder (yet) and if there is, Bill will take care of it tomorrow. Based on how my shoulders feel tomorrow, I may start incorporating more jerks into my routine.

[hard_rox]

Friday, April 7

3 rounds for time of:

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

Completion time: ~18:00

I did this at JP's and actually had a decent walk between stations that influenced my time (that plus talking to Jimbo for the 1st time in a year). Good workout. Now time to wake up all the slackers back at the hotel.

[Bill2380]

You're an animal. Off to the airport.

[gobbla]

looking at that makes me want to throw up. ugg

[hard_rox]

Friday April 7 (afternoon)

front squats
3x135 lb
3x145 lb
2x165 lb

Saw Chris_C doing a few front squats earlier in the day and I got the itch to do a few myself. Would have liked to have gone higher with the weights, but my legs were tired from the previous two workouts. I think i'll switch to front squats for a while.

[hard_rox]

Monday, April 10

DLs
3x5 135 lbs

Push-ups Plus
3x15

Pull-ups
3x12

I think all the traveling and lack of sleep the last few days caught up with because I just wasn't too motivated to do anything heavy this morning. Did some stretching and light work just to get the blood pumping.

[Mahler]

Alright, Greg.
Can it on the lack of sleep bullshit.
You were in bed and sleeping in your jammies long before the rest of us were done drinking.

Nice workouts and you are right about Craig.

[hard_rox]

Tuesday April 11

Deads 8x3
285 lb (86.5% 1RM)
3,3,3,3,3,2,2,2I bumped up my rest interval to 2:30 min. based on what Bill recommended and I think that helped me squeeze out a few more. The last two reps of last two sets were extremely slow but I locked them out. Thought about going for a third on the last set but didn't want to risk injury.

[Mahler]

Nice going, Greg. That's a lot of sets at over 85% of your max.

[CAchief]

damn, more than I could do, Greg. Nice work.

[hard_rox]

Wednesday, April 12

Run 400 m
50 Jumping Jacks
Run 260 m
50 Push-up Plus
Run 520 m
50 squats
Run 260 m

Completion time ~14:30

[hard_rox]

Thurs April 13
rest

Friday, April 14

Front squats
135x5
165x3
185x2
195x2
205x1

Long Lever Eccen: 2x10, 12.5 lbs

I think I could have hit 215 but 205 was a bit slow out of the hole (ATG) and since I was working out at home with the family asleep, I didn't want to have to bail out with a potential failure. 205 is the same weight I hit a few months ago and I thought I would have pushed more based on my back squat efforts. I'm going to sub in front squats for my back squats for a few weeks.

[Chris Correia]

What? No comment on my great front squat form at JP's? LOL

Wow, Greg, I thought the numbers of your Friday (7th) squats were nice. Those latest ones are freakin' awesome. You are my new hero/role model. But I refuse to go to bed so early. LOL

Everything here is looking great; those deads are really impressive, too.

[Bill2380]

Those are big numbers, especially for someone who weighs ...160 lbs?

[ninja]

Geezus, just looked at the deadlift numbers! Nice!!!!