Re: Rox's Return - CrossFit

[hard_rox]

Thanks for the support Gabe & John. I'm glad my foray into gymnastics is of interest to people.

Tues. June 20

Back Squats
135x5 (ATG)
185x6
235x1
210x6
265x1 (PR +15 lb)
155x10 (ATG)

Leg raises: 2x20

I was hoping to max out on front squats this week, but decided against it based on shoulder soreness. I then realized I never tested my back squat max after the four months of 8x3. A 15 lb increase isn't bad, but I still had some in the tank and probably could have hit 270. Was tempted to do a second max effort but the thought of unloading the bar from the safety pins changed my mind.

[Deserve]

ATG?

[Mahler]

Holy shit! Nice going on the Squat PR. Damn. A 15 pound increase is awesome.

[Chris D]

Nice Job on the PR.

[hard_rox]

Originally Posted by Deserve

ATG?

Attacking-Texan-Gasmen or more commonly, Ass-to-grass

[hard_rox]

Wed. June 21

Sprints: 5x40yds. (5:72, 5:52, 5:65, 5:50, 5:55) 1:30 rest intervals
Run: 1x400m (1:57)
Vertical Jump: 22, 22, 21-inches
Front Planks: 2x90 sec.

Just a mish-mash of things to get the blood flowing today.

[hard_rox]

Thurs. June 22

3 rounds for time of:
Walking lunge, 100 ft
25 Squats
25 Hyper-extensions

Completion: 9:29

Unilateral SL Deadlifts: 3x8, 35 lb DBs

Took it easy on the timed routine, nothing too strenuous. DOMs finally kicked in from Tuesday's squats, making the lunges and squats a bit more challenging than normal. Rounded off the routine with some light unilateral work, more for the novelty of it than anything else.

[hard_rox]

Friday June 23

Modified "Nancy"

4 rounds for time of:
400 meter run
95 pound squat, 15 reps

Completion time: 13:04 (1:19 sec faster than 5/24)

I'm really surprised I beat my previous time. The runs felt slow and labored, and the squats were not quick by any stretch. I guess that means I was even more of a slug this time last month.

[gobbla]

You didn't beat your time. You made it your bitch! Nice job.

[hard_rox]

Mon. Jun 26

Front Squats
135x6
195x1
175x6
225x1 (PR +20lb)
135x10

Dynamic Blackburns: 1x25, 2lb
Wall Handstands: 2x20 sec
Adv. Tuck Front Lever: 3x10 sec

Since I didn't do much of anything over the weekend I figured my penance today should be a max effort on front squats. The 225 was an ugly lift but it's done. I came out of the hole on my toes and had to make some form adjustments to finish it.

After nearly two weeks my shoulder pain has subsided to the point I were I attempted some shoulder work. The handstands felt great, as did the blackburns. I'm debating whether to go to the gymnastics facility wednesday night or allow one more week of recovery. It'd probably be best to wait but patience has never been a strong trait of mine.

[Chris D]

Way to go on the PR. Something for me to shoot for on this next go around of Front Squats...

[Bill2380]

Patience Grasshopper! Great job on the squat. 20 lbs is a nice gain.

[hard_rox]

Tues. June 27

P-lettes Training:
L-sit (on rings): 3x20 sec
V-sit: 3x8 sec
Mod. straddle planche: 3x10 sec
Tuck Planche: 3x15 sec
L-sit to mod straddle plance: 3
Straddle Press to Handstand: 2x3
Handstand: 45, 30 sec
HSPU: 5
Elevated push-ups Plus: 2x10

Woke up without a plan and settled on some parallelette training. I'm going to hold off one more week on the high rep push-up & pull-ups but it's really putting a crimp on my workout selections. I'm going to try to put together a new routine this weekend incorporating more gymnastic moves. The last few weeks I've rather random with my training and I need to get focused.

[Mahler]

"The 225 was an ugly lift but it's done. I came out of the hole on my toes and had to make some form adjustments to finish it."

An ugly lift is like sex with a skank. You put a bag over her head and it feels just as good. LOL

Nice PR, Greg.

[hard_rox]

Wed June 28

Elevated Deadlifts (4" block)
5x5, 225 lbs

External Rot.: 3x12, 10 lbs
Hanging Leg raises: 2x8
Handstands: 5

I realized that I've been starting too deep on my DL's and essentially squating the weight. Watching EC's meet video last week really made me re-examine my lift. Once I adjusted my form, the weights moved much quicker and I felt much more confident. Next week I'll start bumping up the weights again.

[Deserve]

Just letting you know I'm still reading. I don't have much to add with gymnastics training but it's still fun to read.

[laxcdn]

Originally Posted by Mahler

"The 225 was an ugly lift but it's done. I came out of the hole on my toes and had to make some form adjustments to finish it."

An ugly lift is like sex with a skank. You put a bag over her head and it feels just as good. LOL

Nice PR, Greg.

Speaking from experience

[laxcdn]

Are those P-Lettes the plastic ones you made? They are holding up fine?

[hard_rox]

Originally Posted by laxcdn

Are those P-Lettes the plastic ones you made? They are holding up fine?

No pr