Re: Rox's Return - CrossFit

[hard_rox]

Thursday, Dec 22

Rx'd WO
Deadlift 3-2-2-2-1-1-1-1-1 reps

3x235
2x275
2x285
2x295
1x305
1x315
1x330 (new PB)
1x305
2x275

The 330 went up slow and my grip slipped a little, but I locked out. Even if I had more plates, I don't think I could have gone heavier. Time to head to the store for another pair of 25's.

[Deserve]

Christmas is coming. Hopefully you were a good boy and you'll find those plates sitting under your tree. [img]/images/graemlins/smile.gif[/img] Good job on the PB Greg.

[K-Court]

Yes, congrats on the PB Greg. 330 is awesome. Looks like you're gonna be challenging Mahler for clubhouse champ soon! [img]/images/graemlins/wink.gif[/img]

[hard_rox]

Friday, Dec 23

Rx'd WO
"Fran"; Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Modifications:
85 lb front squat for Thruster

Completion time: 7:46

Additional work:
Mod. Empty Cans: 3x14, 10 lbs
Dynamic Backburns: 1x17, 2 lbs
Ext. Rotation: 3x10, 12.5 lbs

Avoiding overhead exercises is tough with Xfit since thrusters, snatches, push presses, jerks, etc. are used so frequently. The front squats were A2G and the pull-ups were done without kipping. Didn't bust arse on this and could do 95 lbs next time on the FS.

[Bill2380]

Greg, just wanted to wish you and your family a Merry Christmas.

[kuri]

Merry Christmas to you too Greg!

[BamaDave]

Greg - congrats on the deadlift personal best. Great work! Merry Christmas!

[hard_rox]

Thanks guys. I hope you and your families had an enjoyable day (or two). We celebrated with great gifts, great food and savory drink. Couldn't ask for a better holiday.

Saturday, Dec 24 - Sunday, Dec 25
Rest

Monday, Dec 26

Rx'd WO
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Completion time: 13:04

Shoulder work
Long Level Eccentric: 3x12, 10 lb
Prone Goal Posts: 3x14, 7.5 lb

I was really hoping to do some type of running routine today since it's the first day in weeks that the roads are clear of ice spots, however it was still raining when I awoke. It was nice to see a routine without any overhead work, so I this routine was an acceptable substitute. The legs felt like jelly after the 3rd round of lunges/squats.

[K-Court]

Man, those quads must be burning, Greg. Do you go continuously or do you take RI's?

[CAchief]

I agree. That's a lot of work for them legs boy!

[hard_rox]

Rob, I did the 100 ft lunges straight thru. The squats were anywhere between 3 and 15 reps before a 2-3 second break. No breaks between rounds. Definitely tough on the legs.

[hard_rox]

Tuesday, Dec 27

Rx'd WO
Post time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

Modifications:
Decline ring Pushup for HSPU

10/2
9/4
8/6
7/8
6/10 (first 5 sets straight thru, no rest, 5 minutes)
5/12 (started breaking up pull-ups into mini-sets)
8/14
8/16 (started mixing in chin-ups,3 sets = 6:30 min)
7/18
7/20 (last 2 sets, 6:14 min)

Completion time: 17:44

[Deserve]

Your wife must have one hell of a deadlift as well. Otherwise I can't se how she gets you on the toilet since there is no way you'll have any lower body movement the next day after all those lunges.

[kuri]

Hahaha --- I'm just envisioning Deserve's post.

btw, today's HSPU/pullup routine looks brutal. I've seen that one used on a SEAL site but haven't tried it. Great job on that!

[hard_rox]

Looks like this will be my 1,000th post. Without making a big to-do about it, I want to take a second to acknowledge the e-mail guys for their motivation thru HGM, the support during & after my shoulder injury and the general camaraderie that we pass off as "fitness related" discussions everyday. Thanks guys, I feel privileged to consider you my friends.

Thanks to my fellow Crossfit participants for their support in this training log. You've really helped re-energize my fitness efforts and I appreciate that more than you realize.

And thanks to the forum as a whole. It’s a great place and I’ve learned some valuable information over the years. There are some great people here that really make this a special place to visit on a daily basis.

[hard_rox]

Wednesday, Dec 28

Rx'd WO
Ten rounds for time of:
135 lb Deadlift, 15 reps
15 Push-ups

Modifications: reduced DL reps to 10.

Completion time: 14:48

The DLs didn't look so bad on paper, but by the 10th rep of the 1st set I knew I'd never be able to complete all the rounds as prescribed. I was very methodical with the DLs and concentrated on form, resetting a second after each rep. Deads aren't conducive to speed work so I wasn't too concerned about my overall time. The shins were a bit tender by the 100th rep.

[hard_rox]

Thursday, Dec 29
Rest

Friday, Dec 30

Rx'd WO
Back Squat 3-2-2-2-1-1-1-1-1 reps.

3x135
3x185
2x225
1x255 (new PR)
1x265 fail
1x235
3x205
5x205

This PR clinches the second of my 2005 goals of squating 250 lbs. The first was deadlifting 330 lbs last week, which exceed my goal of 2 x BW by 25 lbs. Can't remember what my other lifting goals were, but I'm definitely happy with my benching numbers considering my shoulder issues this past year.

[FlyinM]

Greg, great job on the 2nd BP of 2005. You just made that one!
Congratulations on the milestone! I was going to send you a PM harassing you.... you know how I am... [img]/images/graemlins/laugh.gif[/img] It's been great getting to know you through the HGM group and here. Thanks again for the extra effort you put in monthly over in the clubhouse.

[kuri]

Congrats on the PR Greg!

How close did you get to making 265?

Keep working like you have been and a 350DL and 280 squat are not far off at all.