The Official: Post a workout thread

glight, do me

Originally Posted by DylloS

So did you do a different workout before this and just threw this in for a little extra?

Yeah usually 3 days a week my workout will consist of a strength portion followed by metcon workout that incorporates some of the same muscle groups that were in the strength portion.

Originally Posted by DME46

glight, do me

Will you let me?

Originally Posted by Glight

Yeah usually 3 days a week my workout will consist of a strength portion followed by metcon workout that incorporates some of the same muscle groups that were in the strength portion.

Oh nice. Crossfit stuff is so confusing to me lol. I've been looking into it a lot lately. I'm also concern than my 8' ceilings in my garage are too low for presses and stuff

todays workout. density.8-10 reps each workout, 4 times through. no stops. 20 minutes.

- hang cleans- 165lb- 8-10 reps
- push press- 165 lbs- 8-10 reps
- barbell step ups- 165 lbs- 8-10 reps
- DB snatch- 85 lbs- 8-10 reps
- divebombers- 14-16 reps


obviously you can stop to sip on your drink of choice, mine was gatorade. it should take less than 25 minutes for this entire workout. i stretched after and hopped on a bike for 5 minutes. in and out of the gym in 35 minutes today

working out with dos tomorow, will report back with more gold

3 rounds for time of:
50m Prowler Push + 50m Prowler Drag at +160lbs
15 72lb KB Swings
15 Burpees

forgot to post my dosercise.

90lb sleds. 30yard walk
rope circuit. small slams for 100 and large slams for 50.
jumprope with the 20lb thick rope. 20 swings, 20s rest, 20 swings, 20s rest, 20 swings
lateral 90lb sled pull
90lb duck walks
then tire flip (mine was the big boy, 503lb) flip, jump through, flip back, 20 yard sprint.


all on a 106 degree turf football field.

on my way to another. get after it boys!

Originally Posted by BreakMyWallet

forgot to post my dosercise.

90lb sleds. 30yard walk
rope circuit. small slams for 100 and large slams for 50.
jumprope with the 20lb thick rope. 20 swings, 20s rest, 20 swings, 20s rest, 20 swings
lateral 90lb sled pull
90lb duck walks
then tire flip (mine was the big boy, 503lb) flip, jump through, flip back, 20 yard sprint.


all on a 106 degree turf football field.

on my way to another. get after it boys!

how do you flip a 503 lb tire. I know flipping it isn't lifting but still. Isn't that a few hundred lbs

Originally Posted by DylloS

how do you flip a 503 lb tire. I know flipping it isn't lifting but still. Isn't that a few hundred lbs

Its a lot different. My buddy has a 400lber that we'll flip 30+ times in a workout. I'm due to deadlift 425 tonight for 8 reps. The deadlifts will leave me much more exhausted than the tire flipping but the tire flipping will leave me drenched in sweat. Just different.

yesterdays workout

3x5 hang cleans

3x8 front squats
<
3x8 weighted chin ups

3x8 TRX Shells
<
3x8 push press

Med ball toss 10 each side
<
plank slide 10 each side

finisher: 15 seconds of each. 15 seconds of rest. 3 times through.

plyo pushups
jump squats
mountain climbers
split lunges

MONEY!

will post a new one in about an hour when i get back from the gym

Originally Posted by BreakMyWallet

will post a new one in about an hour when i get back from the gym

How do you come up with these?

today:

density

5 185lb hang cleans
15 plyo dive bombers
15 80lb dumbell swings
10-15 pull ups

4 times through. use it as one big superset.


same finisher as the other day

Originally Posted by DylloS

How do you come up with these?

eh, just use all of the stuff i learned with my weight training coach. everything i do is explosive, so it wont get you huge. i could care less about my physical appearance. that will come with working hard. my goal is to stay strong, agile, and quick. try to have a good mixture of push/pull and do whatever i can to shock my muscles with something new to get the best results.

tomorrow i will have a few things i havent posted yet. hopefully me posting this will help some other people out as well.

Glight, any reason you don't put your heels on the box during jumps?

no need to^

especially if youre doing a fast pace. it will probably throw you off balance and make the transition from the box to the ground difficult.

Originally Posted by BreakMyWallet

no need to^

especially if youre doing a fast pace. it will probably throw you off balance and make the transition from the box to the ground difficult.

I feel that would be all the reason to slow the pace down if you cannot keep your balance making the full jump. Just one curious opinion.

almost everything you do should be on the ball of your foot. you dont run or jump flat footed. you know?