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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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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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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 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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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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