Baxmans Trip
- Thread starter BAX67
- Start date
10-6-10 CF WOD
Pack
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
40kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Snatch 85,95 115 all power snatches cant get down in the hole and i was bummed about that
Clean and Jerk 95,115,135,145,155,165(cleaned but didn't have enough to get it overhead)
Only made three rounds and quit after 8:46 just couldn't go it anymore
Cleaned my bodyweight.....good
Pack
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
40kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Snatch 85,95 115 all power snatches cant get down in the hole and i was bummed about that
Clean and Jerk 95,115,135,145,155,165(cleaned but didn't have enough to get it overhead)
Only made three rounds and quit after 8:46 just couldn't go it anymore
Cleaned my bodyweight.....good
10-9-10 CF WOD
Front squat 1-1-1-1-1-1-1 reps
1x1x115,135,145,155,175,185,205
Those felt Gooooood!
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
1x2x155,165,165,175,175,175,175,185,195, 205(1rep)
Finished with 3 sets of pullups 10 kips+5 strict, 8 strict, 5 strict
Bodyweight 163
Front squat 1-1-1-1-1-1-1 reps
1x1x115,135,145,155,175,185,205
Those felt Gooooood!
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
1x2x155,165,165,175,175,175,175,185,195, 205(1rep)
Finished with 3 sets of pullups 10 kips+5 strict, 8 strict, 5 strict
Bodyweight 163
10-17-10 CF WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Been really busy and haven't got much work in.
Squat 1x10x45
1x1x135,155,185,205,225, 235(F)
OHP 1x10x45
1x1x95,115,155(f),150(f), 145
Deads 1x1x205,255,305,355,385(really slow going up)
Total 755
Total on 2-24-10 was 810. I'm not to bummed considering I had quite a layoff over the summer.
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Been really busy and haven't got much work in.
Squat 1x10x45
1x1x135,155,185,205,225, 235(F)
OHP 1x10x45
1x1x95,115,155(f),150(f), 145
Deads 1x1x205,255,305,355,385(really slow going up)
Total 755
Total on 2-24-10 was 810. I'm not to bummed considering I had quite a layoff over the summer.
12-29-10
Been a slug for 2 months. No motivation or desire. I'm hoping to change that and try and get back in the groove.
Yesterday
Squat 1x5x85,110,130,150,175
OHP 1x5x55,70,85,95,110
Complete 5 rounds for time:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Sprint 100 yards
I did 3 rounds in 9:05 using 25#DB's
Been a slug for 2 months. No motivation or desire. I'm hoping to change that and try and get back in the groove.
Yesterday
Squat 1x5x85,110,130,150,175
OHP 1x5x55,70,85,95,110
Complete 5 rounds for time:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Sprint 100 yards
I did 3 rounds in 9:05 using 25#DB's
TunnelRat
Active Member
Yup, I was like that until I stepped on the scale...
Thank you kind sirs!!
12-30-10
My legs are killing me and I can't remember the last time they hurt this bad. I fought my way through todays workout.
Deads 1x5x185,215,250,280 All double overhand
Pullups 1x10
1x5
1x4 All Bodyweight
Row for 5 minutes at a 20 stroke per minute pace
then...
Max Push Ups in 5 minutes
then...
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Subbed sumo deadlift high pulls for the rows Went for 3 minutes then did push ups for 3 minutes and couldn't go any further.
So 60 reps sdhp
20,10,10,10,7,5 push ups
12-30-10
My legs are killing me and I can't remember the last time they hurt this bad. I fought my way through todays workout.
Deads 1x5x185,215,250,280 All double overhand
Pullups 1x10
1x5
1x4 All Bodyweight
Row for 5 minutes at a 20 stroke per minute pace
then...
Max Push Ups in 5 minutes
then...
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Subbed sumo deadlift high pulls for the rows Went for 3 minutes then did push ups for 3 minutes and couldn't go any further.
So 60 reps sdhp
20,10,10,10,7,5 push ups
Yeah thanks TR.
1-3-11
Squats 1x5x85,110,130,150 // 1x3x180
Bench 1x5x100,115,135,155
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
Used 75# for 5 rounds No drops will go a little heavier next time this comes up.
1-3-11
Squats 1x5x85,110,130,150 // 1x3x180
Bench 1x5x100,115,135,155
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
Used 75# for 5 rounds No drops will go a little heavier next time this comes up.
whistledixie
New Member
Looks like you do heavy lifts mixed with CrossFit-type stuff... Is this a particular program you are following? There seem to be a variety of strength/CF hybrids out there. I'm trying to decide which one I might give a shot in the coming warmer months.
Whistledixie, www.crossfitfootball.com. I like the regular crossfit but really missed doing my 5x5 so cf football kind of marries the two together.
whistledixie
New Member
WD, I think its the other way around, KALSU going to crush me!
1-4-11
Walked the treadmill at 3mph for 4 minutes warmup
Power Cleans 1x5x45,85 1x3x95,115,135,140,150
4 x 100 yard Sprints
then..
Max Pull Ups in 5 minutes
then...
4 x 100 yard Sprints
*3:1 rest : work
Completed all 8 100 yd sprints. Pull ups were pathetic. 5 minutes- Strict 10,3,2,2 Jumping 10,8
1-4-11
Walked the treadmill at 3mph for 4 minutes warmup
Power Cleans 1x5x45,85 1x3x95,115,135,140,150
4 x 100 yard Sprints
then..
Max Pull Ups in 5 minutes
then...
4 x 100 yard Sprints
*3:1 rest : work
Completed all 8 100 yd sprints. Pull ups were pathetic. 5 minutes- Strict 10,3,2,2 Jumping 10,8
1-5-11
Squat 1x5x90,110,135,155,180
OHP 1x5x60,70,85,100,115
As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Did 2 rounds as stated then hit the wall.
Third Round 1HSPU,1CHIN,1RING DIPS
3, 3, 3 partials and holds on the HSPU
3+2, 5, 3+2 partials on HSPU and clustered dips
Fourth Round 1HSPU,1CHIN,1RING DIP
3, 3 , TIMES UP!
Wrists and tris are killing me!
Squat 1x5x90,110,135,155,180
OHP 1x5x60,70,85,100,115
As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Did 2 rounds as stated then hit the wall.
Third Round 1HSPU,1CHIN,1RING DIPS
3, 3, 3 partials and holds on the HSPU
3+2, 5, 3+2 partials on HSPU and clustered dips
Fourth Round 1HSPU,1CHIN,1RING DIP
3, 3 , TIMES UP!
Wrists and tris are killing me!
TunnelRat
Active Member
Good luck with that, Bax. I've started the RFL as well. I've been at it for over a week, about a thousand calories per day with very limited carbs.
So far I haven't lost a pound...
So far I haven't lost a pound...
Ah! Not so fast my soon-to-be-svelte friend! How do you know there hasn't been some recomp? You may have lost some fat but gained in all the right places. It's quite likely in your case as you are returning to your former glory.
All the best too Bax. The results will be worth it. Just don't be tempted to keep it going longer than Lyle suggests or you'll start eating into your hard-earned muscle.