Re: Rox's Return - CrossFit

[Mahler]

Greg,
You always amaze me the way you are able to make or improvise workout materials. That is pretty damned cool.

[FlyinM]

Freaking McGiver! Serious good stuff Greg. I'm jealous.....

[hard_rox]

Originally Posted by Bill2380

I guess the logs in your back yard weren't heavy enough. Stick and stones....

Well I have the benefit of a large street light and no one around for acres at work, so I can grunt and make all the noises I want. It'll be a few more weeks before the leaves are out enough at the house for me to run around under the flood light and not worry about prying eyes.

Thought i'd try to upload a few pictures of my "sticks and stones".

IMG_2295a.JPG

IMG_2292a.JPG

[FlyinM]

You had stones of that size just laying around work? Wow.

I figured you'd have to borrow them from the Department of Transportation.

[K-Court]

That's freaking awesome, Greg. Way to be creative.

[hard_rox]

Originally Posted by FlyinM

I figured you'd have to borrow them from the Department of Transportation.

The highway department shares the premises. There's a common dumping ground for excavation materials out back and once every few years they go out and do some clean-up/organizing. There's a boulder pile 15 ft high by 40 ft long to pick and choose from. Amazing how many are fall within 12 - 20 inch diameter range.

[hard_rox]

Friday April 21
Rest

Saturday April 22
Lynne: Five rounds for max reps:
Bodyweight bench press
Pull-ups

Completed:
Floor press: 155 lb - 15,13,11,7,8 (-8 from 12/18)
Pull-ups: 19,11,10,8,10 (+4 from 4/5)
45 seconds of rest between supersets

Reverse push-ups on rings: 3x10
Hanging scapular retraction: 1x30 sec
Grip work: 3x20 sec holding softball with 25 lbs suspended from it.

It's been a while since i've done BB floor presses and I was dissapointed I didn't get more reps off the first round. Not that I've been doing any significant chest work, but it would have been nice to at least come a little closer to the December results. The reverse push-ups were a bit harder than I remember and it might be time to add them back into the rotation. I've had the softball set-up around for about a year but never used it much. Grip strength on the left side much less than on the right.

[hard_rox]

Sunday April 23

Deads 8x3
285 lb (86.5% 1RM)
3, 3, 3, 3, 3, 3, 3, 3

Mod. Empty Cans: 3x10, 10 lbs
OH Squats: 2x10, empty bar

Boy, what a difference working out in the afternoon is compared to the mornings. I nailed all 8 sets, only really struggling on the very last rep. I might just have to schedule all my heavy lifts for the weekends (after i go buy some more plates).

[K-Court]

Great work, Greg. Those DL numbers are really getting up there. Soon you'll be challenging the IMLOD!

[Mahler]

Originally Posted by K-Court

Great work, Greg. Those DL numbers are really getting up there. Soon you'll be challenging the IMLOD!

I was thinking that exact same thing when I read the log. Nice going, Greg.

[hard_rox]

Monday, April 24

Push-ups: 3x5
Pull-ups 3x10
Sit-ups 3x15

Combo lift: 3x10, 45 lbs (dl,clean,push press, GM, push press, FS)

Didn't have a workout in mind coming into the gym this morning and it shows. Started "Cindy" but quit after three rounds due to sore pecs. Decided to do the combo lift the Kuri completed the other day. Got the blood flowing but that's about it. Moral of the story - have a plan.

[hard_rox]

Tuesday, April 25

Front squats (ATG)
8x3
165 lb (80% 1RM)

Ext. Rotation: 3x12, 10 lbs
Prone Goal Post: 3x10, 10 lbs
Handstand: 60, 55 sec

The front squat weren't as tough as I expected and I'll definitely bump it up by 10 lbs next week.

[Chris Correia]

Still looking great, Greg.

I've not improvised as much as you, but today I'll at least by doing my chins and leg raises on our old swing set/gym in the backyard, which the kids are too old for, but not me!

Maybe this week I'll find something heavy laying around to pick up. LOL

[Buk]

I would think that 3 sets of 10 rounds on that combo lift would do more than get the blood flowing. Keep the intensity high on your front squat workouts. That load is sitting even with your power cleans, so I would think that you should be able to make some quick gains on it using your format.

[hard_rox]

Wednesday April 26

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 400 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Completion time: 15:02

HSPU's were about 3/4 ROM, with some at 100%. One shoulder gave a slight objection but not much.

Thanks for your input Craig. An increase in front squats will definitely improve my clean numbers.

[ninja]

2

[hard_rox]

Thursday, April 27

Power Cleans: 8x3, 155 lbs

Dynamic Blackburns: 1x25, 2 lbs
Hanging scapular retraction: 2x40 sec

The cleans were much snappier today with the 10 lb decrease from last week and my form was better.

[Mahler]

Originally Posted by hard_rox

Wednesday April 26

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 400 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Completion time: 15:02

HSPU's were about 3/4 ROM, with some at 100%. One shoulder gave a slight objection but not much.

Thanks for your input Craig. An increase in front squats will definitely improve my clean numbers.

Wow! And all that in 15 minutes. Amazing.