Baxmans Trip

Great work Bax. That's one mean bw workout. Good to see you are still working on your OHS and front squat too.

I reckon that until you get kipping pull-ups sussed, all the high-rep CF WODs that include pull-ups will be hard as heck. 65 strict bw pull-ups is lot of work but once you can kip you could probably knock those out in just a few sets. Very metabolically demanding but it saves a lot of time. Only downside to kipping p-us is that your hands can get torn up. Probably a good idea to tape them first.

Hmm, if I don't feel too beaten up by then, I might give that WOD a try over the weekend. It sounds so crazy I feel compelled to have a go!
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Thurs 3-4-10 CF WOD
"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

I did: 3 Rounds 10 Ring Pullups
10 Ring Dips
50 Squats
35 Situps Time:22.36
Rings were really tough after the situps. Abs were burning and back was still sore from the other day

3-5-10 CF WOD
Shoulder Press 3-3-3-3-3-3-3

45-10,65-3, 1x3x95,115,125,130,135,140,145 Tried for a 160 single but couldn't lock it out. After this I did:
8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest. Time 27:55 Only rested 75 seconds after 1st round cause I wanted this in under 30 minutes. Getting tough to run in my driveway because the snow pack is turning to ice with the warm temps we have been having during the day. Melts during the day and freezes at night. My yellow lab and German Shepard made it 250 meters today before calling it quits. They enjoyed watching from a 6 foot high snow bank in the sun while chewing on chunks of ice. Life is good!!
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Looks like I have some work to do. Missing a bit of info. It took four new passwords to finally get logged in
 
I had the same problem, Bax. The sorting on the new site is kinda strange too - I wonder if there's a way to default the sort to the topics with the most recent post. Dunno.
 
Yeah I went to the bottom and sorted the threads to the last 2 months instead of all. I hope I don't have to do that all the time. The new site is nice it will just take some time to figure it out
 
_tim said:
I had the same problem, Bax. The sorting on the new site is kinda strange too - I wonder if there's a way to default the sort to the topics with the most recent post. Dunno.
Click to expand...
Edit your profile, there is a dropdown box that will set up sorting by newer posts
 
That only works for the posts within a thread; it doesn't work for the threads themselves. I think it may be an administrator setting?

Sorry for the hijack Bax.
 
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3-16-10 CF WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Time 15:48


The pushups really got me. Clustered from the 6th set on. Sets 6-9 10,5 and the last set 7,5,3. Pretty much blazed thru the deads. I skipped the WOD with the rope climb, and parallette handstand pushups, one legged OHS. I practiced the moves a little and was at least able to climb the rope which I couldn't do a couple weeks ago. The handstand pushups, well not so good and an OHS on one leg with a 45# bar is something I'd sure like to be able to do. I'm going to try this workout when I have some time where I don't have to rush thru it.
 
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I gotta ask - how are you recovering from the WODs? I'd imagine your chest, delts and abs have to be burning like the Cuyahoga River in the 80's. Are you eating any differently?

No matter what, great work Bax. I really admire your commitment to the WODs.
 
Well I have only been doing about 3-4 WOD a week and that seems to be working fine. I don't have time to go 6 days a week even though most workouts shouldn't take that long. I spend more time trying to psyche myself up to do them then actually doing them. I have been feeling great and haven't had any shoulder or wrist pain for quite awhile now. My joints feel much better too. Getting out of bed isn't nearly as bad as it used to be. I tried paleo diet, but only made it 2 days, I gotta have my oats in the morning. Other than that trying to eat lots of veggies and meat and very little carbs after the oats in the a.m. I will throw an apple or banana in after workout. Eating between 2500 and 3000 cals /day.

I do miss the heavy lifting but when it comes along in a WOD you get really pumped.
 
3-18-10 CF WOD

Pack:
Three rounds for time of:

30 Double-unders
15 Tuck sit pull-ups
35 pound dumbbells Squat clean, 15 reps

Tuck Jumps 30 / 10,10,10 / 15,15

Pullups Tuck Sit 8,7 / 4,4,3,3 / 5,3,3,3,1

DB Squat Clean 35# 7,5,3 / 5,5,5 / 5,4,6

Time: 19:55 Wanted to puke afterwards
 
Well I did a workout on 3-19-10 and that was my last one. Can't find my paper that I wrote the workout on. It was something with wall balls and 400 meters. Anyways, my second job started earlier than expected and I have been busy and tired. Going to start back where I left off.

3-31-10 CF WOD

Sunday 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Bodyweight 173

Pullups 1xbw,bw+10,+15,+20,+25, +35, +50, +60

Warmup OHS PVC pipe 10,10
Sit up 15,15
Parallette Pushup 10,10

After pullups finished with one more set of Parallette Push ups 1x15Fail
one set of bw pullups 1x10Fail

I hope I can keep up with this through my busy time. My second job is very physically demanding, part of why I started the crossfit to get in better shape. I'll let you know if it pays off.
 
Best of luck with the new job, Bax. I hope you're able to continue the CF work - you've made vast strides in your progress.
 
Thanks tim, not really a new job but a side job I do every spring and fall. Pays for my boys to play hockey.

4-5-10 CF WOD

Pack:
Complete as many rounds in 15 minutes as you can of:
15 Back extensions
15 Knees to elbows
65 pound Overhead squat, 15 reps

Used just 45# for OHS

Time: 14:14

Back Ext 15,15,15 Knees to Elbows 15,5+5+5,5+5+5 OHS 10+5, 10+5,12+3



4-7-10 CF WOD

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Warm Up
situps 15,15
parallette p up 10,10
OHS PVC pipe 10

Used 30# DBS as prescribed By the time I hit 7 reps for pullups became clustered and at 8 reps switched to just bodyweight. My back was absolute toast.

Time 25:49
 
Nice work Bax.

How are you managing diet and calories right now? Any goals in that area?
 
Thanks Lol. My diet plan is just high protein, low carb and moderate fat. Between 2000-2700 cals/day. I'm not going to change anything right now and am down to 169 from 178 since starting CF. Strength is still pretty good and I can see my upper abs again finally. Goal is to drop to 160 by the end of May, which I think I will have no problem hitting. I'll post some pics at that time.

CF WOD 4-8-10

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

OHS
1x5x45,55,65
1x4x95 A PR I think
1x1x95
1x1x105 Equaled my best from 3-1-10

Not to bad for coming off a two week break. Shoulders feeling pretty darn good these days and form is getting much better on the OHS.

Getting real close to getting my first complete muscle up.
 
4-13-10 CF WOD

Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps

Warm up
OHS PVC Pipe 10,10
situps 15,15
pushups 10,10 Parallettes
pullups 10,10

Did mine with 115# in 16:36

Broke down like this:

Deads 12,12,12,12,12 Easiest part
Hang Power Clean 9,6+3,6+3,6+3,3+6
Push Jerk 6,6,6,6,3+3
 
4-15-10 CF WOD

Pack:
Five rounds for time of
95 pound Back squat, 20 reps
Handstand walk 20 yards

Subbed Handstand Holds for the walk.

Squats 20,10+10, 12+8, 15+5,12+8

Handstand Holds 30,30,30,25,35 seconds

The first set of handstands were on the parallettes, but I couldn't get full extension. The remainder were on the floor...really tough on the wrists but the good thing was I was able to kick myself up without inching up the wall and also held for about 5 seconds without my feet touching the wall. My traps were still really sore from the previous workout and were pretty tender even with only 95#.

Time: 17:11 Alot of time wasted trying to kick myself up on the handstands. Usually it took about 3 tries.
 
The handstand work will get easier with time, Bax. I think you'll be amazed by that - in no time, you'll be kicking up once and be in a full handstand.

Very nice work, CF man!
 
7-14-10

Close to 3 months without a workout. Man I feel like crap. Diet has still been decent but haven't had the time or the desire to lift. That has changed. Time to get back to it even if it means late nighters or early risers.

Squats 45-10
115-5
155-3
1x1x185,205,225,230

Hang Power Cleans
1x3x45,95
1x4x115 +1 push press
1x1x125

Power Cleans
1x1x135,145,155 + 1 push press following each set

A little CF to finish up

2 rounds of 10 pushups, 10 dips, 10 situps and 10 squats Time 4:58

1 Handstand Hold 40 seconds

I will continue doing Cf WODS as before I took my break and in honor of Lol and Amanda Miller Squat a minimum of 205# for 365 Days. Hope you dont mind Lol!

Pretty pleased with my lifts today but my legs are starting to hurt already. I miss that.
 
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