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Health & Fitness
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Old 04-18-2012, 06:37 PM   #801
DylloS
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Power Clean:
95 lb x 7 reps (+41 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
145 lb x 3 reps (+42 pts)
Felt good. Probably my most favorite lift. Form is coming along nicely but still not 100% happy with it.

Half Handstand Push-Up:
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
4 reps (+20 pts)
Wod called for hand stand push ups but I can't do them yet so I did wall climbs. Basically walk on your hands with your feet against the wall ascending upwards. We did 6 rounds. 4 reps wall climb, 6 ring dips, 10 kb swings, 20 double unders with jump rope.

Ring Dip:
6 reps (+40 pts)
6 reps (+40 pts)
6 reps (+40 pts)
6 reps (+40 pts)
6 reps (+40 pts)
12 reps (+93 pts)
did 12 at the end because I'm a point *****. Who said this site doesn't motivate?

Two-Arm Kettlebell Swing:
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
Felt good, didn't challenge me enough so I should have done 15 swings.

Jump Rope:
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
figure each 20 double unders take about a minute. Again, I'm annoyed they don't have these on here yet. Got my pr of 26 straight double unders on the 5th set. This is all about rhythm.

Barbell Curl:
45 lb x 18 reps (+17 pts)
45 lb x 13 reps (+16 pts)
45 lb x 10 reps (+15 pts)
45 lb x 9 reps (+15 pts)
Tabata Style. 20 seconds on, 10 second rest x 4 sets. Killed the forearms.
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Old 04-18-2012, 06:38 PM   #802
Gheybe
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Op is a fucccking little *****.

All this work out and he couldn't even lift my dick.
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Old 04-18-2012, 06:46 PM   #803
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Op is a fucccking little *****.

All this work out and he couldn't even lift my dick.
I saw you posted and was like what ridiculous sh1t is he going to say lol. You exceeded my expectations.
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Old 04-18-2012, 11:39 PM   #804
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I saw you posted and was like what ridiculous sh1t is he going to say lol. You exceeded my expectations.
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Old 04-19-2012, 06:11 PM   #805
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killer workout today.

Barbell Deadlift:
135 lb x 10 reps (+68 pts)
185 lb x 7 reps (+89 pts)
225 lb x 6 reps (+112 pts)
275 lb x 3 reps (+119 pts)
305 lb x 1 reps (+99 pts)
315 lb x 1 reps (+106 pts)
tried for 335 but missed it. Couldn't get it off the ground without feeling like my form was breaking down. Oh well. I guess I have to wait a little longer. I really wanted to get 2x my body weight

Stiff-Legged Dumbbell Deadlift:
60 lb x 21 reps (+100 pts)
wod today was all done with 30lb db's 21 DB Deadlifts 21 DB Hang Squat Cleans 21 DB Walking Lunges 21 DB Front Squats. Every minute on the minute, complete 5 burpees. After burpees are completed, start where you left off. This **** was killer. One of the hardest wods yet. The burning in my legs was insane.

Hang Clean:
60 lb x 21 reps (+39 pts)
these were db hang squat cleans.
Dumbbell Lunges:
60 lb x 21 reps (+47 pts)
using total weight. Not sure if that's how you're supposed to do it or not.

Front Barbell Squat:
60 lb x 21 reps (+52 pts)
again done with all the same weight (30lb db's)

Burpee:
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
these were killer. The wod basically ended up as 30 seconds of the regular lift and 3 seconds of burpees. Took 11 rounds.

Tire Flip:
225 lb x 15 reps (+113 pts)
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Old 04-19-2012, 10:53 PM   #806
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Quote:
Originally Posted by DylloS View Post
killer workout today.

Barbell Deadlift:
135 lb x 10 reps (+68 pts)
185 lb x 7 reps (+89 pts)
225 lb x 6 reps (+112 pts)
275 lb x 3 reps (+119 pts)
305 lb x 1 reps (+99 pts)
315 lb x 1 reps (+106 pts)
tried for 335 but missed it. Couldn't get it off the ground without feeling like my form was breaking down. Oh well. I guess I have to wait a little longer. I really wanted to get 2x my body weight

Stiff-Legged Dumbbell Deadlift:
60 lb x 21 reps (+100 pts)
wod today was all done with 30lb db's 21 DB Deadlifts 21 DB Hang Squat Cleans 21 DB Walking Lunges 21 DB Front Squats. Every minute on the minute, complete 5 burpees. After burpees are completed, start where you left off. This **** was killer. One of the hardest wods yet. The burning in my legs was insane.

Hang Clean:
60 lb x 21 reps (+39 pts)
these were db hang squat cleans.
Dumbbell Lunges:
60 lb x 21 reps (+47 pts)
using total weight. Not sure if that's how you're supposed to do it or not.

Front Barbell Squat:
60 lb x 21 reps (+52 pts)
again done with all the same weight (30lb db's)

Burpee:
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
5 reps (+11 pts)
these were killer. The wod basically ended up as 30 seconds of the regular lift and 3 seconds of burpees. Took 11 rounds.

Tire Flip:
225 lb x 15 reps (+113 pts)
Comment
Good stuff. Adding 'every minute on the minute' to WODs always kills me. Especially burpees man, those are death.
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Old 04-20-2012, 08:14 AM   #807
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Originally Posted by ShootyzGruve View Post
Good stuff. Adding 'every minute on the minute' to WODs always kills me. Especially burpees man, those are death.
it was awful. The burpees were easier than the hang squat cleans and front squats though lol. My quads were on fire afterwards.
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Old 04-20-2012, 10:07 AM   #808
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Originally Posted by DylloS View Post
it was awful. The burpees were easier than the hang squat cleans and front squats though lol. My quads were on fire afterwards.
Quad fire is the best. You know you had a good workout when your legs are just done.

Solly have you heard of dumbbell man-makers? They are like a dumbbell pushup+ a squat clean thruster. They are brutal. I think you will like them.
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Old 04-20-2012, 10:34 AM   #809
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Originally Posted by ShootyzGruve View Post
Quad fire is the best. You know you had a good workout when your legs are just done.

Solly have you heard of dumbbell man-makers? They are like a dumbbell pushup+ a squat clean thruster. They are brutal. I think you will like them.
I have heard of them but haven't really looked into them. I'll check it out.
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Old 04-20-2012, 07:07 PM   #810
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Running:
300 m (+7 pts)
300 m (+7 pts)
300 m (+7 pts)
today wod run 300m, 21 53lb kb swings, 12 pull ups for 3 rounds

Two-Arm Kettlebell Swing:
53 lb x 21 reps (+37 pts)
53 lb x 21 reps (+37 pts)
53 lb x 21 reps (+37 pts)

Pull-Up:
12 reps (+73 pts)
12 reps (+73 pts)
12 reps (+73 pts)

much harder than it sounds for me
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Old 04-23-2012, 07:07 PM   #811
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Question about burpees. Do you guys come in with your feet close together or a wider stance? I do wide so I don't have to use my quads as much to squat back up.

Front Barbell Squat:
45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)
135 lb x 6 reps (+70 pts)
155 lb x 5 reps (+75 pts)
170 lb x 5 reps (+83 pts)
175 lb x 2 reps (+58 pts)
Haven't done these in a while. Did the most ever today. I think I would max around 190 or so. I'll probably do these and back squats at least once a week as my strength training before the wods.

Thrusters:
95 lb x 3 reps (+50 pts)
95 lb x 6 reps (+67 pts)
95 lb x 9 reps (+73 pts)
95 lb x 12 reps (+76 pts)
Wod-3 thrusters (front squat into a push press) 3 burpees, 6 thrusters 6 burpees, 9,9,12,12... amrap (as many reps as possible) in 10 minutes. I got through 4 rounds and was dead. Probably should have scaled the weight down a bit.

Burpee:
3 reps (+6 pts)
6 reps (+13 pts)
9 reps (+20 pts)
12 reps (+27 pts)
buck furpees

Weighted Hyperextension:
35 lb x 10 reps (+9 pts)
35 lb x 10 reps (+9 pts)
35 lb x 10 reps (+9 pts)
2nd wod was 3 rounds of 10 weighted hyper extensions and 10 toes to bar. These killed my lower back...like the are supposed to lol.

Toes-To-Bar:
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
getting much better at these.
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Old 04-23-2012, 10:56 PM   #812
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Originally Posted by DylloS View Post
Question about burpees. Do you guys come in with your feet close together or a wider stance? I do wide so I don't have to use my quads as much to squat back up.
Buck Furpees is right man. I usually keep my feet pretty close together. Not saying that's the right way to do them, just how I do.
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Old 04-24-2012, 02:48 PM   #813
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I forgot to show you guys the box my friend made for me.

20x24x30. Sturdy as hell and heavy.

He even put the notches in it like rogues and handles which are definitely necessary given the weight.
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Old 04-24-2012, 02:49 PM   #814
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looks good. what notches?

plastidip that ish
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Old 04-24-2012, 02:57 PM   #815
DylloS
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looks good. what notches?

plastidip that ish
seriously? or is that a joke. I can't tell around here with all the plastidip talks.

Here are the notches in the rogue box. It's to make them stronger. It's on the sides where the two pieces of wood meet.

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Old 04-24-2012, 05:51 PM   #816
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Dumbbell Bench Press:
30 lb x 35 reps (+103 pts)
50 lb x 10 reps (+78 pts)
50 lb x 10 reps (+78 pts)
50 lb x 10 reps (+78 pts)
did this just because I haven't in a while and didn't have a spot for heavy barbell. This was really light though.

Body Weight Ring Push-Up:
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
12 reps (+18 pts)
15 reps (+22 pts)
Made up a wod myself today. 5 rounds- 12 ring push ups, 10 24" box jumps, run 200 m. I ended with 15 push ups, 15 box jumps, and 400m sprint.

Box Jumps:
10 jumps || 24 in (+28 pts)
10 jumps || 24 in (+28 pts)
10 jumps || 24 in (+28 pts)
10 jumps || 24 in (+28 pts)
15 jumps || 24 in (+46 pts)

Running (treadmill):
200 m (+5 pts)
200 m (+5 pts)
200 m (+5 pts)
200 m (+5 pts)
400 m (+10 pts)
1st rd 6mph, 2nd 7mph, 3rd 8mph, 4th 9mph, 5th 10mph

Chin-Up:
10 reps (+55 pts)
10 reps (+55 pts)
did this just to finish up. Today felt too easy and short. I don't want to over do it though because tomorrow is heavy deadlifts and I have no idea what the wod will be.
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Old 04-25-2012, 06:20 PM   #817
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Barbell Deadlift:
70 lb x 10 reps (+43 pts)
135 lb x 10 reps (+68 pts)
225 lb x 6 reps (+112 pts)
295 lb x 3 reps (+136 pts)
300 lb x 1 reps (+96 pts)
300 lb x 1 reps (+96 pts)
300 lb x 1 reps (+96 pts)
325 lb x 1 reps (+113 pts)
335 lb x 1 reps (+121 pts)
Fuucking excited I got this. 2x my body weight.

Running:
250 m (+6 pts)
250 m (+6 pts)
Part 1 of Wod. Run 250m, then 7 rounds of 7 hand stand push ups and 7 toes to bar, then run to end it.

Handstand Push-Up:
7 reps (+42 pts)
7 reps (+42 pts)
7 reps (+42 pts)
7 reps (+42 pts)
7 reps (+42 pts)
7 reps (+42 pts)
7 reps (+42 pts)
first set did walk walks then figured I'd try the hspu. Got every one and I'm very happy about this as well. I didn't think I could do it.

Toes-To-Bar:
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)
7 reps (+7 pts)

getting easier.
Jump Rope:
0:10:00 (+48 pts)
10 minutes of practicing my double unders. I got worse as time went on lol.
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Old 04-25-2012, 06:27 PM   #818
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Fvck yeah!
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Old 04-25-2012, 07:20 PM   #819
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Fvck yeah!
So happy about this man. My one friend that did cf in the airforce while he was in Spain did some hspu and was like just try again so I did while he held my legs. Felt awesome. I did them backwards though. I walked up on my hands with feet on the wall. Not sure if that makes a huge difference but I felt more comfortable
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Old 04-25-2012, 08:01 PM   #820
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You doing all of this at home, or did you join cf?
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