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Post by gti steve on Aug 22, 2007 13:56:06 GMT -5
CrossFit WarmUp OH Squats - 9lb bar - 3 x 10-15 Lunges - 3 x 10-15 Dips - 3 x 10-15 Situups - 3 x 10-15 Pullups - 3 x 10-15
WOD - "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pullups 15,9,7,5,6,5,4,4.5 = 55.5
Pushups 21,20,15,10,8,8,7,10 = 99
Situps 10,8,7,8,8,8,8,7 = 64
Tabata Squats 25,18,17,15,14,15,15,14 = 133
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Post by gti steve on Aug 22, 2007 13:56:30 GMT -5
CrossFit WarmUp Front Lunges - 3 x 10-15 Hammer Pullups - 2 x 10-12 OH Squat - 3 x 10-15 Dips - 2 x 10-12
WOD Military Press 125 x 5 125 x 5 125 x 5 125 x 5 130 x 5
----end WOD
extra work
underhand chinups - weighted +25lbs x 8 +35lbs x 6 +25lbs x 6 +20lbs x 6
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Post by Tim Wescott on Aug 24, 2007 15:50:21 GMT -5
Crossfit?
That Tabata stuff is simply nutty!
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Post by gti steve on Aug 29, 2007 12:16:31 GMT -5
Bench Press 195 x 5 195 x 5 195 x 5 195 x 4
Close Grip T-Bar Rows 90 x 8 110 x 8 135 x 8 135 x 8
Incline DB Press 70 x 8 70 x 8 70 x 8
Upright Rows - 3 sets of 8 75 x 8 85 x 8 95 x 8
Weighted Chins bw +25 x 8 bw +25 x 6, RP x 2, RP x 1 bw +25 x 5, RP x 2
first day back in the gym all week. went to vegas and got sick so iim slowly easing into it.
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Post by gti steve on Aug 30, 2007 9:02:06 GMT -5
Jogged a mile this morning.
Sumo Deadlifts 235 x 3 235 x 3 235 x 3 285 x 3 285 x 3 325 x 3 325 x 3 325 x 2 325 x 2
Barbell Hacksquat 145 x 5 145 x 5 195 x 5 195 x 5 195 x 5
DB Lunges 30 x 8 40 x 8 40 x 8
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Post by gti steve on Aug 31, 2007 13:42:30 GMT -5
Flat DB Press 70 x 8 70 x 8 70 x 7
Underhand Barbell Row 135 x 8 135 x 8 135 x 8 135 x 8 135 x 8
Barbell Military Press 95 x 8 105 x 8 115 x 8 115 x 6, RP x 2, RP x 1
Wide Grip Pull Down 120 x 10 140 x 10 160 x 10 160 x 8, RP x 3, Drop 120 x 6
Tricep Pushdown (1 side of 2 sided stack) 100 x 10 110 x 10 120 x 10 130 x 9
Dips bw x 10 bw x 10 bw x 10
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Post by mrky03 on Aug 31, 2007 17:41:05 GMT -5
Whats Cross fit?
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Post by gti steve on Sept 4, 2007 14:10:46 GMT -5
Warmup
Wide Grip Pullups - bw x 15 Close Grip Pullups - bw x 10 V Bar Pullups - bw x 10 (5 each side)
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Incline BB Press 135 x 12 155 x 8 165 x 5 175 x 5, Drop 135 x 5
Weighted Wide Grip Pullups bw + 10 x 8 bw + 15 x 6 bw + 25 x 6 bw + 25 x 5, drop BW x 5
Cable Crossovers 40 x 15 50 x 12, RP x 5 50 x 12, RP x 5, RP x 3
Standing Side Laterals 25 x 10 25 x 10 25 x 9 25 x 8
Weighted Dips bw + 10 x 10 bw + 25 x 10 bw + 25 x 10 (shoulder feeling GOOD, no pain with dips, doing it on the cybex machine stand rather than the leg raise stand)
Barbell Curls 50 x 10 60 x 8 70 x 8, Drop 50 x 8 70 x 8, Drop 50 x 8 70 x 8, Drop 50 x 7
Hanging Leg Raises (raised up in dip position, lift legs) bw x 10 bw x 10 bw x 10, Drop back supported bw x 10
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Post by gti steve on Sept 4, 2007 14:13:24 GMT -5
from the website "CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes. We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family. We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world" i am loosely following the routines, but they are damn hard
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Post by gti steve on Sept 5, 2007 12:24:51 GMT -5
12" Box Squats 135 x 10 185 x 10 225 x 8 275 x 5 275 x 3
Front Squats Superset with DB Squats (deadlifts) 155 x 10 // SS // 80 x 6 155 x 8 // SS // 80 x 5 155 x 8 // SS // 80 x 5
Romanian Deadlifts 135 x 10 185 x 8 185 x 8 185 x 6
Leg Extensions 160 x 12 170 x 10 180 x 10 190 x 8, RP x 4, RP x 2 190 x 7, RP x 3, RP x 1
Leg Press 3/side x 10 4/side x 10 5/side x 8 5.5/side x 6
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Post by Tim Wescott on Sept 5, 2007 12:44:27 GMT -5
Whatever name you tag on it,great looking workouts Steve!!
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Post by gti steve on Sept 5, 2007 13:24:51 GMT -5
Thanks Tim! After doing all these pullups my back is finally starting to get thick and developed!
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Post by gti steve on Sept 6, 2007 11:59:17 GMT -5
No weights today, just body weight movements and cardio
warm up cardio for 10 min on 4.0 speed/7.0 incline
Circuits, 10 reps each, 20 second rest between sets dips leg raises hammer pullups ____________ leg raises dips hammer pullups ____________ leg raises dips sit ups crunches ____________ dips leg raises hammer pullups ____________ dips leg raises hammer pullups
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Post by gti steve on Sept 10, 2007 11:55:24 GMT -5
Deadlift 315 x 5 (PR #1) 325 x 2 335 x 1 345 x 1 (PR #2)
Speed Deadlift 265 x 3 265 x 3 265 x 3
Stiff Leg Deadlift 135 x 10 185 x 8 185 x 8
Barbell Lunge bar x 10 95 x 8 95 x 8
These were PRs for a few reasons. the 315 for 5 from the floor for me was solid all the way through and the 345 was a new weight PR. AND did them both without straps or a belt. feeling good right now!
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Post by gti steve on Sept 11, 2007 12:39:35 GMT -5
Only 30 min to train.
Pendlay Rows 135 x 8 155 x 8 165 x 8 175 x 8
Incline DB Press 65 x 12 75 x 8 75 x 6
Military Press off Pins above shoulders (Wide Grip) 95 x x 5 115 x 3 135 x 2 135 x 1
Weighted Hammer Chins Superset Weights Dips +25lbs x 8 // SS // +25lbs x 8 +25lbs x 8 // SS // +25lbs x 8 +25lbs x 8 // SS // +25lbs x 8
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Post by Intensity on Sept 12, 2007 13:38:18 GMT -5
Deadlift 315 x 5 (PR #1) 325 x 2 335 x 1 345 x 1 (PR #2) Speed Deadlift 265 x 3 265 x 3 265 x 3 Stiff Leg Deadlift 135 x 10 185 x 8 185 x 8 Barbell Lunge bar x 10 95 x 8 95 x 8 These were PRs for a few reasons. the 315 for 5 from the floor for me was solid all the way through and the 345 was a new weight PR. AND did them both without straps or a belt. feeling good right now! I'm affraid i'm going to have nightmare after reading this Nice work Steve!
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Post by gti steve on Sept 12, 2007 13:45:38 GMT -5
Deadlift 315 x 5 (PR #1) 325 x 2 335 x 1 345 x 1 (PR #2) Speed Deadlift 265 x 3 265 x 3 265 x 3 Stiff Leg Deadlift 135 x 10 185 x 8 185 x 8 Barbell Lunge bar x 10 95 x 8 95 x 8 These were PRs for a few reasons. the 315 for 5 from the floor for me was solid all the way through and the 345 was a new weight PR. AND did them both without straps or a belt. feeling good right now! I'm affraid i'm going to have nightmare after reading this Nice work Steve! ;D ;D ;D
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Post by gti steve on Sept 13, 2007 12:01:58 GMT -5
Front Squats 95 x 10 135 x 5 155 x 3 175 x 2 185 x 2 205 x 1 (PR!)
Glute Ham Raises (Assisted with BosuBall) (20 sec rest between sets) bw x 10 bw x 9 bw x 8 bw x 8
Hack Sqaut // SS // Calf Raise in PowerSquat 45/Side x 10 // SS // 180/Side x 30 90/Side x 8 // SS // 270/Side x 20 90/Side x 5 // SS // 270/Side x 30
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Post by oldnavy on Sept 13, 2007 13:54:28 GMT -5
Excellent lifts, Man.
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Post by gti steve on Sept 13, 2007 14:02:57 GMT -5
Thanks navy!
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