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Morgan's Grip Log


maidenfan

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Morgan,

Impressive Grace! I just started doing some crossfit style workouts to get and keep my bodyweight down. Just looking at the workouts they don't look too bad, but doing them is another story!

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Morgan,

Impressive Grace! I just started doing some crossfit style workouts to get and keep my bodyweight down. Just looking at the workouts they don't look too bad, but doing them is another story!

Impressive for me, yes (lol). Rich Froning does a 225lb grace in 3:15. I like doing the hit style, round based workouts, but I'm not an all-in crossfit person. Work sent me to the level 1 instructors course and we do have an affiliate at work, but I'm more of a do what I want style :shuriken:

20 min treadmill run - 2.85 miles (7:01 pace)

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Squat clean + 1 front squat - worked up to multiple singles at 225, then one at 245 & 255, one arm barbell snatches, ~50 throws w/the braemer stone, then belt squats.

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3 rounds of: 5 min strapless row, 5 min treadmill hill walk, 5 min ski (1:50 avg row, df120, 20sr - 1:50avg ski, df90, 35sr)

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Snatch balance to 135, squat cleans to 245, overhead squat to 205, then 62 x 100lb DB snatches in 10 mins. Great workout.

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1 round of: 3 min seated skierg (753m, 1:59.5 avg, DF85, 40sm), 3 min run at a 6:58 pace, 3 min strapless row (853m, 1:45.5, DF120, 19sm). The plan was multiple rounds, did one. Finished with a 10 min run at about a 6:50 pace, then 10 mins of hill walking. Rested a few mins, then did another, short, strapless row (2003m, 7:27.3, 1:51.6 avg, DF110, 17 sm). The last row made the legs feel real good.

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Front squat singles to 275, OHS singles to 205, squat cleans singles + FS to 225, several puts with a 22lb & 40lb slamball, belt squats x 5 reps, sandbag shoulder and squat singles to 175, sandbag C&P singles to 175. Decent workout.

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20 min treadmill run (2.74 miles/7:17 pace) and a 5 min strapless row (1379m, 1:48.7 avg, DF 82, 15 s/m). Row blasted the legs good!

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Easy, work-the-bugs-out workout: 5 min hill walk/5 min strapless row (2:00avg/DF110ish/14sm), 6 min hill walk/6 min strapless row (1:57avg/14sm), 5 min hill walk/5 min row (1:53avg/15sm).

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Front squat to 295, overhead squat to 205, then 6 rounds of: 100lb DB snatch x 10 and 10 x 40lb Dball puts for distance in 17:50.

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10' skierg (2767m, 1:48.4, DF 95, 36sm), then 30' on the treadmill (4 x 5' @ 7:30 pace, 2 x 5' @ 15' pace). Good ski workout.

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Front squat to 275 (5 singles), OHS to triples at 185, 50 x 100lb DB snatches in 6:44, ~30 puts for distance with a 40lb dball, ~30 puts for height with a 22lb dball, neck strap & bridging.

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10' of 30/20/10 skierg intervals (2732m, 1:49.8, DF95, 38sm), then 15' of treadmill intervals (2' @ 7:30, 1' @ 6:00, 2 @7:30, 1' @ 6:00, 3' @ 15:00, 2' @ 7:19, 1' @ 5:52, 2' @ 7:19, 1' @ 5:52).

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Back squat singles to 345, f squat singles to 275, ohs to 215, then 20 x 100lb DB snatches and 100 x 40lb dball shot puts in 18:10

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3 rounds of: 3' row and 7' elliptical (2652m, 1:41.8 avg, df120, 19sm, ~300 cals on the elliptical) and a few snatches with my homemade "man" dumbell (115lbs w/a 1.75" smooth handle).

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Yesterday

Back squat singles to 365, front squat to 275, OHS to 225 x 2, PC to 225, snatch + 5 OHS to 155, push press to 205 x 3.

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