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Old 06-06-2013, 07:48 PM   #2501
DylloS
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Do you bash your collarbone with the bar often? Or fk up your wrists? I mean I can get into a front squat with bar on the rack but damn not if I'm shrugging the weight I don't think
Rarely do I bash them anymore and I don't mess up my wrists. Front squats do more.

Tonight's workout was killer.

Squats and bench weren't bad. Working back up

205x5x3 squats
185x5x3 bench

10 min Amrap
All with 30lb dbs
7 bent over rows
7 power cleans
7 push press

I got exactly 9 rounds and so did my friend. Terrible wod. We were both dying.
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Old 06-07-2013, 08:39 PM   #2502
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Beat to **** by today's Metcon
5 rounds
1 minute to do 20 70lb kb swings and sprint 60 yards. 2 min rest between rounds

Did it in the rain. Wasn't raining too hard but the field was slippery as hell and it was hard to get full speed. This wod was killer.

95 lb x 7 reps (+58 pts)
95 lb x 10 reps (+62 pts)
115 lb x 5 reps (+60 pts)
135 lb x 5 reps (+69 pts)
160 lb x 3 reps (+65 pts)
160 lb x 3 reps (+65 pts)
160 lb x 3 reps (+65 pts)
160 lb x 3 reps (+65 pts)
160 lb x 3 reps (+65 pts)

Chin-Up:
10 reps (+72 pts)
10 reps (+72 pts)
6 reps (+49 pts)

Two-Arm Kettlebell Swing:
70 lb x 20 reps (+51 pts)
70 lb x 20 reps (+51 pts)
70 lb x 20 reps (+51 pts)
70 lb x 20 reps (+51 pts)
70 lb x 20 reps (+51 pts)

Running (Intervals/Sprints):
0:00:09 || 60 yd || walk (+5 pts)
0:00:09 || 60 yd || walk (+5 pts)
0:00:09 || 60 yd || walk (+5 pts)
0:00:09 || 60 yd || walk (+5 pts)
0:00:09 || 60 yd || walk (+5 pts)
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Old 06-08-2013, 12:22 PM   #2503
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Today's wod
RX was
9 min Amrap
3 225 squats I did 185
6 pull ups
9 push ups

I got 6 rounds + 1 squat
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Old 06-08-2013, 01:11 PM   #2504
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I like that, simple and to the point.
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Old 06-08-2013, 01:16 PM   #2505
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I like that, simple and to the point.
Friday was terrible. This wasn't too bad.
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Old 06-11-2013, 09:29 AM   #2506
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Good workout last night

3x5 Squat at 210
3x5 Press at 125

Then this
1 minute - Max Rep 30 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep jumping pull ups
Rest 1 minute
1 minute - Run
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

You add up all the reps of PP, Pull ups, and burpees
I got 153 reps.
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Old 06-11-2013, 07:59 PM   #2507
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Did this tonight
5 rep max dead 280x5

Then this
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

I used 95 both times. I did 4 rounds each time. The fifth would have made me fall on my ass.

Then
50 ab wheels
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Old 06-25-2013, 03:56 PM   #2508
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This is where crossfit football doesn't make sense to me

Yesterday was this wod

5 rounds for time
1 Over head press with 90% of your 1rm
1 pull up
1 press
2 pull ups
1 press
3 pull ups
1 press
4 pull ups
1 press
5 pull ups

for a total of 25 presses and 75 pull ups. My back is pretty sore today and today's strength work is deadlifting. I feel nothing in my lower back so I'm going to do it but when I deadlift heavy my entire back is usually sore the next day so it feels like I'm overlapping too much. I guess I'll go for it and see how it goes. I don't think I have to worry about any injuries but it may not feel too good for the first few reps while I warm up.
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Old 06-25-2013, 04:00 PM   #2509
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This is where crossfit football doesn't make sense to me

Yesterday was this wod

5 rounds for time
1 Over head press with 90% of your 1rm
1 pull up
1 press
2 pull ups
1 press
3 pull ups
1 press
4 pull ups
1 press
5 pull ups

for a total of 25 presses and 75 pull ups. My back is pretty sore today and today's strength work is deadlifting. I feel nothing in my lower back so I'm going to do it but when I deadlift heavy my entire back is usually sore the next day so it feels like I'm overlapping too much. I guess I'll go for it and see how it goes. I don't think I have to worry about any injuries but it may not feel too good for the first few reps while I warm up.
That was my impression too, I would always think none of this stuff has any sequence to it, its all just randomly thrown together.

Initially I was excited about doing CFFB, but when I looked at what they were asking of me I quickly realized that a lot of it would be impossible at my gym due to lack of equipment, I can't do things for time when I have people breathing down my neck lookin to use the equipment, a lot of stuff isn't socially acceptable there like medicine ball slamming cause there is a preschool beneath the weight room.

Last edited by bostonsc4; 06-25-2013 at 04:01 PM.
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Old 06-25-2013, 04:23 PM   #2510
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That was my impression too, I would always think none of this stuff has any sequence to it, its all just randomly thrown together.

Initially I was excited about doing CFFB, but when I looked at what they were asking of me I quickly realized that a lot of it would be impossible at my gym due to lack of equipment, I can't do things for time when I have people breathing down my neck lookin to use the equipment, a lot of stuff isn't socially acceptable there like medicine ball slamming cause there is a preschool beneath the weight room.
supposedly there is some method to the cffb programming but you are right about not being able to do most of it in your gym.

You'd probably just annoy people or have to compromise way too much to do the workouts.
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Old 06-25-2013, 04:27 PM   #2511
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supposedly there is some method to the cffb programming but you are right about not being able to do most of it in your gym.

You'd probably just annoy people or have to compromise way too much to do the workouts.
Some people love the random "do this" workouts everyday, and I get that. But it has never been for me... I need a strict schedule with exactly what I need to accomplish, and also to come in the next session and know I'm making progress. It's much harder for me to see progression and stay motivated when I'm "jumping around" to different exercises each session.

I thought CFFB was different than this typical scenario, but monitoring it besides the squat/press standard I've seen... it looks to be pretty damn random!
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Old 06-25-2013, 04:31 PM   #2512
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That was my impression too, I would always think none of this stuff has any sequence to it, its all just randomly thrown together.

Initially I was excited about doing CFFB, but when I looked at what they were asking of me I quickly realized that a lot of it would be impossible at my gym due to lack of equipment, I can't do things for time when I have people breathing down my neck lookin to use the equipment, a lot of stuff isn't socially acceptable there like medicine ball slamming cause there is a preschool beneath the weight room.
You need to join a new gym.
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Old 06-25-2013, 04:37 PM   #2513
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Some people love the random "do this" workouts everyday, and I get that. But it has never been for me... I need a strict schedule with exactly what I need to accomplish, and also to come in the next session and know I'm making progress. It's much harder for me to see progression and stay motivated when I'm "jumping around" to different exercises each session.

I thought CFFB was different than this typical scenario, but monitoring it besides the squat/press standard I've seen... it looks to be pretty damn random!
like I said before, the strength stuff is pretty consistent. the metcons are the randomness but they're always related in some way to the strength stuff.
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Old 06-25-2013, 04:50 PM   #2514
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like I said before, the strength stuff is pretty consistent. the metcons are the randomness but they're always related in some way to the strength stuff.
are you enjoying it so far?
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Old 06-26-2013, 12:12 PM   #2515
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are you enjoying it so far?
yea I am. Some things are really killer and others are not too bad. I slacked bad last week though. I need to get my **** together with eating.
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Old 06-26-2013, 12:57 PM   #2516
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yea I am. Some things are really killer and others are not too bad. I slacked bad last week though. I need to get my **** together with eating.
just not eating enough or wrong kinds of foods? You ever make that sweet potato slow cooker thing?

I checked my budget for the June... I ate out for lunch 3 times, had two restaurant meals and every other meal was cooked at home. I had pizza/cake on my birthday and besides alcohol (my vice) that was my only non paleo indulgences. My problem has been getting to the gym, but despite missing the inches are still coming off.
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Old 06-26-2013, 01:35 PM   #2517
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just not eating enough or wrong kinds of foods? You ever make that sweet potato slow cooker thing?

I checked my budget for the June... I ate out for lunch 3 times, had two restaurant meals and every other meal was cooked at home. I had pizza/cake on my birthday and besides alcohol (my vice) that was my only non paleo indulgences. My problem has been getting to the gym, but despite missing the inches are still coming off.
not eating enough really.

I did make the sweet potato thing and it was blah.
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Old 06-26-2013, 02:53 PM   #2518
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not eating enough really.

I did make the sweet potato thing and it was blah.
I had a feeling since I didn't see you comment, I feel bad... won't give anymore suggestions since I'm 0 for 2 so far haha.
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Old 06-26-2013, 03:35 PM   #2519
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I had a feeling since I didn't see you comment, I feel bad... won't give anymore suggestions since I'm 0 for 2 so far haha.
lol keep em coming
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Old 07-08-2013, 11:00 AM   #2520
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Starting this tonight.

Want more of a workout designed towards building muscle.

http://www.simplyshredded.com/mega-f...ated-2011.html

Day 1 is this

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Last edited by DylloS; 07-08-2013 at 11:03 AM.
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