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Post by gti steve on Apr 28, 2008 8:44:00 GMT -5
found a program/website that combines the basics and fundamentals of CrossFit, and is paired with the Oly style movements. www.performancemenu.com/index.phplooking very forward to seeing how i can progress with this!
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Post by gti steve on Apr 28, 2008 12:01:51 GMT -5
WOD
Snatch 125 x 1 125 x 1 125 x 1 125 x 1
Clean & Jerk 185 x 1 185 x 1 185 x 1 185 x 1
Clean Pull 225 x 3 225 x 3
Back Squat (weak, back is shot still) 225 x 3 225 x 3 225 x 3
Evil Ab wheel 3 x 10
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Post by RUBICON19 on Apr 28, 2008 12:04:21 GMT -5
This should be cool. I like it!
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Post by gti steve on Apr 28, 2008 12:21:01 GMT -5
i never realized how demanding and tough snatches are!
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Post by gti steve on Apr 29, 2008 12:02:01 GMT -5
Muscle Snatch 115 x 2 115 x 2 115 x 2
Power Snatch 145 x 2 145 x 2 145 x 2
Power Clean + Push Jerk 170 x 2 170 x 2 170 x 2
Metcon did at my own pace, no timing. 100 m sprint 18 kipping pull-ups 12 pushups
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Post by RUBICON19 on Apr 29, 2008 12:57:45 GMT -5
Nice work Steve. Beating you up?
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Post by gti steve on Apr 29, 2008 13:00:37 GMT -5
Its tough Randy. I've never done snatches before, so 2 days in a row really wears you down. But they are really intense and explosive, so im totally loving it!
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Post by gti steve on Apr 30, 2008 12:02:18 GMT -5
Snatch 135 x 1 135 x 1 135 x 1 135 x 1
Clean & Jerk 170 x 1 170 x 1 170 x 1 170 x 1
Front Squat 225 x 2 225 x 2 225 x 2
MetaCon (didnt time myself yet, and i dropped the situps, my low back is so shot) 3 rounds 20 KB swings - 30% BW 10 box jumps - mid-thigh
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Post by RUBICON19 on Apr 30, 2008 13:41:36 GMT -5
AGAIN.... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by gti steve on Apr 30, 2008 13:53:36 GMT -5
yea today was the full snatch. i know 135 sounds like its so light, but for me, to throw it over head and then overhead squat will take alot of technique. these workouts are brutal tho. i love them!
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Post by gti steve on May 1, 2008 11:48:28 GMT -5
today was an off day for CACF
so i decided to try some basic CrossFit
21-15-12-10-6-3 Reps of Deadlift - 185 Handstand Pushups
i completed the 185 for all of the reps but was only able to do about 7 HS pushups at a time.
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Post by gti steve on May 1, 2008 12:10:33 GMT -5
Nike has made a pair of Olympic Weightlifting shoes for the 2008 Olympics. Each pair will be custom designed to each country. Once they are released to the public, i am going to get a pair ![](http://www.hypebeast.com/image/2008/04/ike-08-olympics-sport-performance-footwear-3.jpg)
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Post by fit on May 1, 2008 12:25:32 GMT -5
Keep in there Steve! Crossfit will certainly get the heart thumpin'!
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Post by gti steve on May 1, 2008 12:30:52 GMT -5
Oh it deff does!! Im loving it so far. Its a welcome change to the heavy pounding of MaxOT. Hoping it'll help me build some good strength/power as well as lean out. Ive been huffing and puffing each workout this week tho.
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Post by Roger on May 1, 2008 14:06:20 GMT -5
Training intense. Keep it up Steve
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Post by gti steve on May 2, 2008 11:50:43 GMT -5
Warmup Power Snatch from Hang 95 x 10 95 x 8 95 x 6 ------------------------------------- Power Snatch from Hang 135 x 3 135 x 3 135 x 3 135 x 2
Squat Clean & Jerk 185 x 2 185 x 2 185 x 2 185 x 1
(3 rounds, 10 seconds rest) Thrusters 70 x 10 70 x 10 70 x 10!!! geez these are tough!
im looking forward to the next 2 days off..my lower back was worked out 5x this week, i need to recoup and come back monday!
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Post by fit on May 2, 2008 11:52:27 GMT -5
Sounds like Crossfit is treating you well so far!
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Post by gti steve on May 2, 2008 11:53:28 GMT -5
yea. Its a hybrid of CrossFit. Based on the fundamentals of CrossFit, it incorporates more Oly movements. I love it so far. Never worked out my legs 5 days a week straight, not to mention the low back!
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Post by gti steve on May 5, 2008 12:02:34 GMT -5
Snatch 135 x 1 135 x 1 135 x 1
Clean & Jerk 185 x 1 195 x 1 195 x 1
Back Squat 275 x 3 275 x 3 275 x 3
Overhead sit-ups 12.5 dbs in each hand - x 8 12.5 dbs in each hand - x 8 12.5 dbs in each hand - x 8
i need to REALLY practice my snatch form. 135 i can OH squat no problem, but its the initial catch that throws me off balance!!
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Post by mrky03 on May 5, 2008 18:27:51 GMT -5
I'd fall flat on my a$$ if I tried that! lol
Good workout Steve!
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