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Post by gti steve on May 27, 2008 12:20:09 GMT -5
For time:
21-15-9
Handstand push-ups (did mine on 15lb Hex DBs)
Ring dips (sub'd Regular dips)
Push-ups
15.5 minutes
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Post by Tim Wescott on May 27, 2008 16:22:01 GMT -5
Cool training routine Steve!
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Post by gti steve on May 28, 2008 12:14:03 GMT -5
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3
rest 60 seconds between sets.
Rest as needed between Tabata effort and deadlift.
tabata protocol is 20 seconds of work, followed by 10 seconds rest, repeated for 8 cycles. thats 1 round
wow...brutal workout
instead of the 8 sets for tabata, i subbed down to 5.
most of the sets went like 12,10,10,8,6 until the last 4 rounds
true test of cardio vascular intensity
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Post by Tim Wescott on May 28, 2008 13:13:57 GMT -5
Sounds like tough one!
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Post by gti steve on May 29, 2008 11:46:19 GMT -5
For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters
15 minutes. i dont have a stop watch but had a clock to look at.
i know its terrible. i had to run on a treadmill. used 5.5 speed. could have done faster. will do next time!
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Post by RUBICON19 on May 29, 2008 13:11:54 GMT -5
Good stuff Bro. Looks tuff!
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Post by Tim Wescott on May 29, 2008 19:43:37 GMT -5
That stuff would kill me!  |
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Post by fit on May 30, 2008 6:34:10 GMT -5
Sounds like you are really into Tabata! Are you going to get a weight vest?
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Post by gti steve on May 30, 2008 7:23:53 GMT -5
I will eventually. its tough to do as-is right now but once i get my time down ill upgrade
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Post by Tim Wescott on May 30, 2008 11:43:35 GMT -5
Can`t you just load a backpack with some plates?
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Post by fit on May 30, 2008 12:03:32 GMT -5
I'd think that'd shift around too much? Tabata can require you to jump on the bike, then right to jump squats then right to clean hangs then to treadmill, etc... but I've not done it myself.
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Post by gti steve on May 30, 2008 12:15:39 GMT -5
CrossFit Total
Squat (hips lower then knees) - 305
Strict Press - 165
Dead Lift (sumo) - 385
Total - 855
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Post by gti steve on May 30, 2008 12:16:15 GMT -5
The weight vest distributes the weight equally amongst the upper body, whereas the backpack is strictly on the back. not really safe for the back.
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Post by gti steve on Jun 3, 2008 12:29:57 GMT -5
warm up was done with +10lbs on underhand chinups. 3 sets of 12 no problem
going to try to increase weight gradually on these.
For time:
50, 35, 20
Box Jumps (18" box)
Sit ups
Squats
Knees to Elbows
finished in about 20 minutes. embarrassing!!! knees-to-elbows killed ! i can only punch out like 10-12 at a click and then i burn out dramatically!
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Post by gti steve on Jun 3, 2008 12:30:15 GMT -5
Power Snatch
1-1-1-1-1-1-1-1-1-1
115,115,135,135,145,145,155,155,160,160
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Post by gti steve on Jun 4, 2008 12:06:13 GMT -5
Ten rounds for time of:
Row 250 meters
Bench-press 95#, 25 reps
in about 35 min. talk about cardio workout!
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Post by gti steve on Jun 11, 2008 12:08:44 GMT -5
CF Warm Up
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For time:
10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters
13:45
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Underhand pullups
+25 x 12
+35 x 6
+25 x 7
nice workout for my first day back
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Post by fit on Jun 11, 2008 12:41:22 GMT -5
There he is! How's it going, Steve?
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Post by gti steve on Jun 11, 2008 12:44:40 GMT -5
Going great! Just got back from Vegas! Had a blast! Went to REHAB!! if anyone is familiar with Vegas, then you know what Rehab is! Great time! just one massive pool party  |
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Post by gti steve on Jun 12, 2008 12:10:53 GMT -5
CF Warm Up
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"Clean my Glutes!"
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
about 14 minutes
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