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Old 04-25-2012, 08:16 PM   #821
ShootyzGruve
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Fvck yea x2!
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Old 04-26-2012, 06:30 PM   #822
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Power Clean:
95 lb x 10 reps (+44 pts)
95 lb x 8 reps (+43 pts)
115 lb x 8 reps (+49 pts)
115 lb x 6 reps (+46 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)
135 lb x 5 reps (+49 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
Felt good. Happy with my form but I still need work. This movement has so many things to think about while doing it. Heaviest I've done with this good of form.

Box Jumps:
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
Wod- 10 minute amrap 12 24" box jumps, 6 pull ups. Got through 7 full rounds and 12 box jumps

Pull-Up:
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
Did better on these than I expected. Still want to get a lot more without stopping. I really wanted to get through 8-10 rounds since my friend finished with exactly 6 rounds and went slow on pull ups.
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Old 04-27-2012, 06:06 PM   #823
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Did my pr of double unders at 31. I was so sh1tty with the du's in the beginning then I learned to just jump higher and swing slower and with more control. This was the first time being tired messed me up rather than my rhythm Awesome wod today. The front squat and back squat was just to get my legs a little action. Went light.

Front Barbell Squat:
45 lb x 15 reps (+45 pts)
95 lb x 10 reps (+59 pts)
135 lb x 5 reps (+66 pts)

Barbell Squat:
135 lb x 10 reps (+68 pts)
135 lb x 10 reps (+68 pts)
135 lb x 10 reps (+68 pts)

Jump Rope:
0:10:00 (+48 pts)
double unders again. The wod was 50 double unders, 50 push ups, 50 double unders, 50 sit ups, 50 double unders, 50 ring rows, 50 double unders, 50 53lb kb squats, 50 double unders 50 53lb kb swings. Beat the **** out of me. Did my best 31 straight double unders though. Happy about that.

Push-Up:
50 reps (+75 pts)
all done in one set.

Sit-Up:
50 reps (+25 pts)
done with a few breaks

Body Weight Ring Row:
25 reps (+55 pts)
10 reps (+22 pts)
10 reps (+22 pts)
5 reps (+11 pts)
3 sets. This is a movement I need to do more often. Felt great.

Goblet Squat (kettlebell):
53 lb x 25 reps (+45 pts)
53 lb x 15 reps (+41 pts)
53 lb x 10 reps (+39 pts)
added the kb to this. CFS wod was bw squat.

Two-Arm Kettlebell Swing:
53 lb x 25 reps (+39 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 5 reps (+28 pts)
this killed my shoulders and forearms. Awesome finisher.

Last edited by DylloS; 04-27-2012 at 06:07 PM.
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Old 04-28-2012, 02:58 PM   #824
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word. Nice stuff man. Do you have a good video link or anything showing how to do DUs? Any tips?
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Old 04-29-2012, 10:27 AM   #825
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word. Nice stuff man. Do you have a good video link or anything showing how to do DUs? Any tips?
I don't but I can take one later. Its all about rhythm. Just make sure you're jumping high enough, usually not as high as you think you need to though. I go off sound a lot. I know exactly when to jump just by hearing the rope hit the floor.
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Old 04-29-2012, 07:12 PM   #826
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I don't but I can take one later. Its all about rhythm. Just make sure you're jumping high enough, usually not as high as you think you need to though. I go off sound a lot. I know exactly when to jump just by hearing the rope hit the floor.
No worries man but thanks for the offer. I'll check out the interwebs and then jus practice. Def something I need to learn though.
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Old 04-29-2012, 07:23 PM   #827
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No worries man but thanks for the offer. I'll check out the interwebs and then jus practice. Def something I need to learn though.
I was always very good at jump rope so many i picked it up quickly but I still have a ways to go. It probably took me an hours practice know what I need to do. Im hoping to get really good soon.
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Old 04-30-2012, 01:57 PM   #828
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I was always very good at jump rope
Can't say this about myself. I'm thinking this will be a steep learning curve.
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Old 04-30-2012, 02:11 PM   #829
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Can't say this about myself. I'm thinking this will be a steep learning curve.
I used to do it all the time back in the day because I heard it made me jump higher lol.
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Old 04-30-2012, 06:04 PM   #830
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greg, let me know if I'm doing this right. I think I got the wendler program down since I'm using a print out based on all my maxes from this one website. I think the wods were awesome complimentary work. My shoulder got a beating.

Standing Barbell Shoulder Press:
50 lb x 5 reps (+51 pts)
60 lb x 5 reps (+54 pts)
75 lb x 3 reps (+48 pts)
80 lb x 5 reps (+62 pts)
90 lb x 5 reps (+67 pts)
100 lb x 10 reps (+84 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
Day 1 of wendler's 5/3/1 strength program and crossfit mashup. I've been doing my own strength work before the wods but I always read this one was awesome so I'm giving it a go now that my lifts are all "intermediate". The weights and rep schemes are calculated based on current maxes. OHP is 130, be

Chin-Up:
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
Wod 1- 5rds. 5 chin ups, 5 hspu's. Chin ups were very easy. Hspu's not so much. These are really challenging but I love them.

Handstand Push-Up:
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
7 reps (+42 pts)
Did 7 on the last set just because I felt I had a little more in me.

Toes-To-Bar:
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
Wod 2- 10 TTB, 20 overhead plate walking lunges (45lbs). This killed me. My shoulders were screaming. I almost dropped the plate on my head.

Barbell Lunges:
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
There's no option for overhead plate lunges so I chose this.
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Old 04-30-2012, 07:36 PM   #831
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greg, let me know if I'm doing this right. I think I got the wendler program down since I'm using a print out based on all my maxes from this one website. I think the wods were awesome complimentary work. My shoulder got a beating.

Standing Barbell Shoulder Press:
50 lb x 5 reps (+51 pts)
60 lb x 5 reps (+54 pts)
75 lb x 3 reps (+48 pts)
80 lb x 5 reps (+62 pts)
90 lb x 5 reps (+67 pts)
100 lb x 10 reps (+84 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
50 lb x 10 reps (+60 pts)
Day 1 of wendler's 5/3/1 strength program and crossfit mashup. I've been doing my own strength work before the wods but I always read this one was awesome so I'm giving it a go now that my lifts are all "intermediate". The weights and rep schemes are calculated based on current maxes. OHP is 130, be

Chin-Up:
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
5 reps (+22 pts)
Wod 1- 5rds. 5 chin ups, 5 hspu's. Chin ups were very easy. Hspu's not so much. These are really challenging but I love them.

Handstand Push-Up:
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
7 reps (+42 pts)
Did 7 on the last set just because I felt I had a little more in me.

Toes-To-Bar:
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
Wod 2- 10 TTB, 20 overhead plate walking lunges (45lbs). This killed me. My shoulders were screaming. I almost dropped the plate on my head.

Barbell Lunges:
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
45 lb x 20 reps (+35 pts)
There's no option for overhead plate lunges so I chose this.
I'll check it out tomorrow when I have more time, but I think the extra press work should be at 50% of your max, not the highest workset weight. So 65 instead of 50.
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Old 04-30-2012, 07:50 PM   #832
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I'll check it out tomorrow when I have more time, but I think the extra press work should be at 50% of your max, not the highest workset weight. So 65 instead of 50.
This calculator gave me the option at what percentage so I wasn't sure. I can change it. I'll do that if you think it's what it's supposed to be
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Old 05-01-2012, 06:25 PM   #833
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Greg this sh1t killed me. This Wendler program is killer. The first sets are super easy then it's heavy then seems light then parts of my body start hurting that never hurt with low rep heavy deads. I love it. The wod you told me to do I thought was too much at 10 power cleans at 135 so I did 6. Finished it in 14:51. I know I can do a lot faster but I was huffing and puffing a lot. The 30" box jumps were quite a surprise too. I got up there with ease but my quads were definitely tired. Got my PR of 32 straight double unders too. MY old pr was 31 so I think I got excited when I passed it and messed up lol.

Barbell Deadlift:
120 lb x 5 reps (+52 pts)
150 lb x 5 reps (+64 pts)
180 lb x 3 reps (+62 pts)
195 lb x 5 reps (+86 pts)
220 lb x 5 reps (+102 pts)
250 lb x 7 reps (+138 pts)
150 lb x 10 reps (+75 pts)
150 lb x 10 reps (+75 pts)
150 lb x 10 reps (+75 pts)
150 lb x 10 reps (+75 pts)
150 lb x 10 reps (+75 pts)
This killed me. I'm loving/hating this strength program. Set 6 is at least 5 reps but as many as you can get after that. The last 5 "light" sets killed my legs and forearms.

Jump Rope:
0:01:30 (+7 pts)
0:01:30 (+7 pts)
0:01:00 (+5 pts)
Maybe one day double unders will pop up here. The wod I did was designed by my friend greg. 50 double unders, 6 135lb power cleans, 5 30" box jumps for 3 rounds. Finished in 14:51

Power Clean:
135 lb x 6 reps (+52 pts)
135 lb x 6 reps (+52 pts)
135 lb x 6 reps (+52 pts)
135 lb x 6 reps (+52 pts)
Last set was just for some extra practice. I think my form wasn't ideal because of all the deadlifting. Tomorrow is a much needed "easier" day. We'll see how I feel but I have a feeling I'll be doing whatever the cfs wod is as long as it wont affect my benching for Thursday.

Box Jumps:
5 jumps || 30 in (+16 pts)
5 jumps || 30 in (+16 pts)
5 jumps || 30 in (+16 pts)
3 rounds of 5 30" box jumps. First few reps were scaring because my quads were really tight. I took these a little slower than I'd like because I didn't want to fall face first on a wooden box and concrete.
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Old 05-02-2012, 09:01 PM   #834
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took tonight off. Back is killing me in a good way today.
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Old 05-02-2012, 10:42 PM   #835
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Hit 125 consecutive doubleunders earlier for a 14 rep pr. Absolutely killer. Almost passed out and then almost puked when I was done....
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Old 05-03-2012, 08:53 AM   #836
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Hit 125 consecutive doubleunders earlier for a 14 rep pr. Absolutely killer. Almost passed out and then almost puked when I was done....
that's awesome man. I'm noticing now that I'm capable of getting hire reps my body is getting fatigued. My shoulders start getting tired from swinging, and my legs from jumping.
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Old 05-03-2012, 06:43 PM   #837
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Barbell Bench Press:
45 lb x 20 reps (+47 pts)
75 lb x 5 reps (+44 pts)
90 lb x 5 reps (+48 pts)
110 lb x 3 reps (+44 pts)
120 lb x 5 reps (+59 pts)
135 lb x 5 reps (+66 pts)
155 lb x 12 reps (+91 pts)
90 lb x 10 reps (+57 pts)
90 lb x 10 reps (+57 pts)
90 lb x 10 reps (+57 pts)
90 lb x 10 reps (+57 pts)
90 lb x 10 reps (+57 pts)
Wendler 531 bench day. set 7 was the 5+ set. Got 12. Happy with that. The last 5 sets of 90 were very light but still felt a good burn. I expect to be at least a little sore tomorrow.

Wall Ball:
10 throws || 20 lb (+33 pts)
9 throws || 20 lb (+30 pts)
8 throws || 20 lb (+26 pts)
7 throws || 20 lb (+22 pts)
6 throws || 20 lb (+19 pts)
5 throws || 20 lb (+15 pts)
4 throws || 20 lb (+12 pts)
3 throws || 20 lb (+9 pts)
2 throws || 20 lb (+5 pts)
1 throws || 20 lb (+2 pts)
Wod- 10,9,8,7,6,5,4,3,2,1 of wall balls, ring dips, burpees. Finished in 16:32. Slow on the ring dips. Decently fast on everything else. The crossfit stamford wod called for wallballs, kb swings, burpees but I modified it with ring dips instead to hit the chest and tris a little more.

Ring Dip:
10 reps (+74 pts)
9 reps (+66 pts)
8 reps (+57 pts)
7 reps (+48 pts)
6 reps (+40 pts)
5 reps (+32 pts)
4 reps (+24 pts)
3 reps (+17 pts)
2 reps (+10 pts)
1 reps (+4 pts)
I'm usually good at these but being that the wod was so fast paced I had no time for rest.

Burpee:
10 reps (+22 pts)
9 reps (+20 pts)
8 reps (+18 pts)
7 reps (+15 pts)
6 reps (+13 pts)
5 reps (+11 pts)
4 reps (+9 pts)
3 reps (+6 pts)
2 reps (+5 pts)
1 reps (+5 pts)
I'm getting better at these. Used my hips to pop up quicker. Felt easier and improved speed.
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Old 05-03-2012, 09:11 PM   #838
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Hit 125 consecutive doubleunders earlier for a 14 rep pr. Absolutely killer. Almost passed out and then almost puked when I was done....

Awesome
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Old 05-04-2012, 06:03 PM   #839
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Barbell Squat:
45 lb x 15 reps (+39 pts)
85 lb x 5 reps (+41 pts)
105 lb x 5 reps (+47 pts)
125 lb x 3 reps (+43 pts)
135 lb x 5 reps (+57 pts)
160 lb x 5 reps (+68 pts)
180 lb x 8 reps (+88 pts)
105 lb x 10 reps (+55 pts)
105 lb x 10 reps (+55 pts)
105 lb x 10 reps (+55 pts)
105 lb x 10 reps (+55 pts)
105 lb x 10 reps (+55 pts)
wendler squat day. Set 8 was the 5+ set. Got 8. I should have banged out 10. Oh well.

Chin-Up:
10 reps (+55 pts)
5 reps (+22 pts)
6 reps (+28 pts)
5 reps (+22 pts)
10 reps (+55 pts)

Sit-Up:
15 reps (+7 pts)
15 reps (+7 pts)
15 reps (+7 pts)
Done on the roman chair

Barbell Curl:
45 lb x 20 reps (+17 pts)
45 lb x 15 reps (+16 pts)
45 lb x 10 reps (+15 pts)
45 lb x 15 reps (+16 pts)
done as a finisher. Forearms and Bis were hurting. Today I didn't do any cf style stuff. Just did Wendler squats and a few other things.
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Old 05-07-2012, 07:12 PM   #840
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Very good workout tonight.

Standing Barbell Shoulder Press:
45 lb x 10 reps (+58 pts)
60 lb x 5 reps (+54 pts)
70 lb x 3 reps (+47 pts)
80 lb x 3 reps (+50 pts)
90 lb x 3 reps (+53 pts)
105 lb x 10 reps (+87 pts)
60 lb x 10 reps (+64 pts)
60 lb x 10 reps (+64 pts)
60 lb x 10 reps (+64 pts)
60 lb x 10 reps (+64 pts)
60 lb x 10 reps (+64 pts)
60 lb x 25 reps (+75 pts)
Week 2 of wendler 531. This week Set 6 was at least 3 reps but as many as you can get. I got 10. Very happy with that. The last set was the very last thing I did for the day. No real reason to do it other than it was just there lol.

Push Press:
75 lb x 10 reps (+39 pts)
75 lb x 10 reps (+39 pts)
75 lb x 10 reps (+39 pts)
75 lb x 10 reps (+39 pts)
75 lb x 10 reps (+39 pts)
75 lb x 2 reps (+22 pts)
5 minute amrap (as many reps as possible) of 10 75lb push press and 10 35lb dumbbell lunges. Did 5 full rounds plus 2 extra push presses. Killer wod

Dumbbell Lunges:
35 lb x 10 reps (+35 pts)
35 lb x 10 reps (+35 pts)
35 lb x 10 reps (+35 pts)
35 lb x 10 reps (+35 pts)
35 lb x 10 reps (+35 pts)
killed my quads.

Body Weight Ring Push-Up:
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
10 reps (+15 pts)
Wod 2- 10 ring push ups, 10 24" box jumps. Completed exactly 6 full rounds. Ran out of time before I could do anymore push ups.

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)
10 jumps || 24 in (+28 pts)
10 jumps || 24 in (+28 pts)
These are slow since I step down instead of hop down. I've been hearing about too many achilles injuries and it's not something I want to worry about to get faster times.

Turkish Get-Up (kettlebell):
35 lb x 5 reps (+40 pts)
35 lb x 5 reps (+40 pts)
35 lb x 3 reps (+34 pts)
35 lb x 3 reps (+34 pts)
35 lb x 3 reps (+34 pts)
35 lb x 3 reps (+34 pts)
5 reps right, 5 reps left, 3r,3l,3r,3r. These things are no joke. Very tough even at 35lbs.

Wall Ball:
37 throws || 20 lb (+143 pts)
Just went for my max reps in 1 minute. Happy with the number. Overall very happy with my workout tonight. Very tough and I felt like I gave a good effort.

Tomorrow is deadlift day and I'm hoping a wod from crossfit stamford relates to it. If not I think I'll incorporate some tire flips into it.

Last edited by DylloS; 05-07-2012 at 07:17 PM.
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