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Health & Fitness
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Old 08-22-2011, 11:31 PM   #1
BreakMyWallet
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Exclamation The Official: Post a workout thread

its official because i dubbed it that.

post your workout, figured we could all help each other reach our goals.

todays workout. a dirty 30 (30:30) 30s on and 30s off. 6 exercises, 4 revolutions= 24 minute workout. its a high intensity workout, heavy lifting would kill you. moderate is just right. for the stuff with no weight, i tried to make it as complicated as possible. first couple sets i did plyo's and touched my hips, after i went to touching the back of my head. DB swing is the same as a kettlebell swing, but since i dont have a kb, it works. great for forearms too. used the same 115 DB for the goblet squats and swings. that stack of plates is for the close grip push ups. basically had to do them until failure.

great option for people that dont have the time to workout. i essentially do these 2-3 times a week, i will be posting another probably thursday

- hang cleans
- DB swing
- plyo pushups
- CG push ups
- split squat jumps
- goblet squats

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Old 08-22-2011, 11:49 PM   #2
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Seems like a good workout. But I don't get what you mean by 30:30. How many times do you do each exercise and how many reps? How long the break in between or do you do them in a circle? (each exercise once, one after another, break for few min and then start the next round).
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Old 08-22-2011, 11:54 PM   #3
BreakMyWallet
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you workout straight for 30 seconds. however many you can do. and you rest 30 seconds. the only breaks you get are the 30 seconds. its 24 minutes of working out

there are 6 exercises. you will go around 4 times.

during the fall i go around 5 times and make it a 30 minute workout
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Old 08-23-2011, 12:51 AM   #4
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just made tomorrows workout.

30:30

- front squats- 225
- 1 leg RDL- 125 DB
- jump squats
- dive bomber pushups
- burpees
- pull up variation (twists, leg raises, pull ups, ect)

Ill try to remember to snap a picture of the station if anyone has questions. get after it!

btw im back up to 200lb, so im basically just trying to maintain this weight and get more explosive. reason for the lower weight workouts. plus im trying to heal my torn UCL before season. haha
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Old 08-23-2011, 07:05 AM   #5
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Post the weight you're using for some of this stuff. I have a good one I'm doing today that I will post later.
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Old 08-23-2011, 08:19 AM   #6
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Doing this around 4:00 today. Will post results when done.

6:00 As Many Rounds as Possible ("AMRAP") of:
500m row
25 burpees

5:00 Rest

5:00 AMRAP of:
25 burpees
20 doubleunders

4:00 rest

4:00 AMRAP of:
20 doubleunders
15 70lb KB Swing

3:00 Rest

3:00 AMRAP of:
15 70lb KB Swing
10 GHD Situps

2:00 Rest

2:00 AMRAP of:
10 GHD Situps
5 24" box jumps

1:00 Rest

1:00 AMRAP of:
5 24" box jumps
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Old 08-23-2011, 08:24 AM   #7
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Wake up
Take a shower
Eat some eggs + protein shake
Get MRI
Play COD

Seems like a great day tator.....I hate being hurt.
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Old 08-23-2011, 08:46 AM   #8
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I wish I didn't have to google what these workouts were lol
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Old 08-23-2011, 08:46 AM   #9
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Preacher curl
Preacher curl
Preacher curl
Tire flip
Tire flip

how high are the box jumps? Never mind, I saw 24" niiiiice
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Old 08-23-2011, 08:58 AM   #10
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I love the burn when you do explosive front squats and do box jumps directly after. You've never hated yourself so much after that.
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Old 08-23-2011, 09:40 AM   #11
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just youtubed all the workouts I didn't know and I really like that workout. The pace seems really good.
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Old 08-23-2011, 09:46 AM   #12
217Bimmer
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sunday i'm running 18 miles.
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Old 08-23-2011, 09:50 AM   #13
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Quote:
Originally Posted by 217Bimmer View Post
sunday i'm running 18 miles.
Is that your last one before you taper or are you doing something 20+.
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Old 08-23-2011, 09:52 AM   #14
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Quote:
Originally Posted by DylloS View Post
just youtubed all the workouts I didn't know and I really like that workout. The pace seems really good.
Yeah it should start at exactly 2 rounds and then possibly increase slightly as you get further down. Will be more tired though, so we'll see how it actually plays out. 41 minutes total, 15 of which is rest. I may make the box jumps higher when I get out there. We'll see. I've put 38" ones in a workout before and it really slows down the pace, lol.

Solly you find my workout log on the CF forum yet?
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Old 08-23-2011, 10:35 AM   #15
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nice glight!

wish i had a 70lb KB. that and a TRX and i would be set. i might mix a couple things from your workout into mine today
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Old 08-23-2011, 10:47 AM   #16
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Quote:
Originally Posted by Glight View Post
Yeah it should start at exactly 2 rounds and then possibly increase slightly as you get further down. Will be more tired though, so we'll see how it actually plays out. 41 minutes total, 15 of which is rest. I may make the box jumps higher when I get out there. We'll see. I've put 38" ones in a workout before and it really slows down the pace, lol.

Solly you find my workout log on the CF forum yet?
No I haven't looked. Link? After a few months of starting strength I'll probably get into crossfit style workouts.

What constitutes a "crossfit" workout? Is it still crossfit if you make up your own program?
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Old 08-23-2011, 11:09 AM   #17
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Originally Posted by DylloS View Post
No I haven't looked. Link? After a few months of starting strength I'll probably get into crossfit style workouts.

What constitutes a "crossfit" workout? Is it still crossfit if you make up your own program?
Tough to define and a lot of things that people would call a crossfit workout people have been doing for years, long before CF even existed.

Here's my log.

http://board.crossfit.com/showthread.php?t=43374

You'll see a lot of made up conditioning workouts in there. I guess you could call them CF workouts, but they are just conditioning workouts using a lot of tools that crossfit gyms typically have.
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Old 08-23-2011, 11:37 AM   #18
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Originally Posted by Glight View Post
Tough to define and a lot of things that people would call a crossfit workout people have been doing for years, long before CF even existed.

Here's my log.

http://board.crossfit.com/showthread.php?t=43374

You'll see a lot of made up conditioning workouts in there. I guess you could call them CF workouts, but they are just conditioning workouts using a lot of tools that crossfit gyms typically have.
just browsed through it. Your background is kind of like mine but I never got too heavy.

Seems like you used to do the traditional stuff then switched it up to more of a crossfit workout.

btw, just emailed the guy about that rower. It has to be gone by now.
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Old 08-23-2011, 12:29 PM   #19
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so instead of a 30:30, i made a density workout. 8-10 reps of each workout, 5 times through. it was incredible. but i couldnt get my pull up station so i did 1/2 turkish getups with 60lb db's instead.

- front squats- 225
- 1 leg RDL- 125 DB (5 each leg)
- jump squats (15 reps)
- dive bomber pushups (mixed in plyo) (13-20 reps)
- burpees (13-20 reps)
- 1/2 turkish get-up- 60lb DB (5 each arm)

been doing these types of workouts for the passed week and im actually at my all time high of 203 lb. ran a 4.52 40y and a 6.53 60y on saturday at a pirates workout. Fall is where i push my limits to prepare for season. very happy with where im at right now!!
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Old 08-23-2011, 12:35 PM   #20
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btw glight you have some good workouts there. hope you dont mind me criticizing, id lose the dips and weighted dips. those shits kill your ac joints.
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