underdawg Posted March 4, 2005 Author Share Posted March 4, 2005 Thanks Anson. I'm doing several pony clamp Sat. 2-26-05 Hindu Squats 25x4 Low Incline Pushups on Paralletes 12x4 KB Swings (42 lb., alternating at top) 10/armx4 *done as a circuit Rolling Thunder 90x6, 135x1, 162.5x1, 145x5, 135x13 sec Rt 10 sec Lt BBell Wrist Curls 45x12, 95x10, 135x20 BBell Reverse Wrist Curls 45x30, 45x24 Bridging/Abs Mon. 2-28-05 Wife had a Board of Ed. meeting, I had baby. Handstand Pushups on Paralletes 1 & hold BW Walking Lunges 8/leg * done as a circuit, 3 rounds each, no rest btwn. sets Diamond Pushups 10 Scorpions 20 *done as a circuit, 3 rounds each, no rest btwn. sets Grippers (no chalk) R: 1x8 TNSx2, filed SMx2x2, filed GMxnegx2, filed GMxpulsing negx3 L: 1x8 TNSx2, filed SMx1x2, filed GMxnegx2, filed GMxpulsing negx3 Sledge Levering all angles *went back later and did many more SM closes, plus pony clamp negs. Thurs. 3-3-05 Wife had to work over, I had baby Pushups on Paralletes w/ 1 cable added Hindu Squats * done as a circuit. Pyramided up to 10 and back down (100 total reps). No rest until complete. Cable Rear Laterals 2 bandsx30x3, 3 bandsx12 Quote Link to comment Share on other sites More sharing options...
bballdad Posted March 4, 2005 Share Posted March 4, 2005 (edited) Great workout...you tried tabata squats yet Dawg? I really like your workouts...very interesting. rossboxing.com has got some good stuff on there too. Edited March 4, 2005 by bballdad Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 4, 2005 Author Share Posted March 4, 2005 Haven't done the tabata's yet, but I really need to. I've seen's Ross' site, great stuff. I plan to order his BW book soon. Quote Link to comment Share on other sites More sharing options...
bballdad Posted March 4, 2005 Share Posted March 4, 2005 (edited) "Fight Gone Bad" Dawg found this vid of the crossfit site... Me and Tyler tried it....I am way outta shape to make it very long. Rossboxing I liked the vid from rossboxing...the new training video clip How about shooting me a few of his workouts when he get his book. I copied a few off his site in the articles section. Gonna try em soon. Edited March 4, 2005 by bballdad Quote Link to comment Share on other sites More sharing options...
anson Posted March 7, 2005 Share Posted March 7, 2005 today i built some pvc parallelets like you have, man these things are HARD!! i can do 5 reps handstand pushups from the floor, but i failed to get 1 rep using the parallets. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 7, 2005 Author Share Posted March 7, 2005 They make a huge difference. I can already tell they're really helping my press. Quote Link to comment Share on other sites More sharing options...
anson Posted March 8, 2005 Share Posted March 8, 2005 They make a huge difference. I can already tell they're really helping my press. ← i can see how it would, it's a strict bodyweight press, no way to cheat these suckers. i wonder if Brad J. does these? Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 8, 2005 Author Share Posted March 8, 2005 Mon. 3-7-05 BBell Hang Clean and Press (oly. bar, clean every rep) 135x3x2, 185x1, 205x1 (couldn't lock second), 185x3 Grippers R:1x10TNS, filed SMx1, 3 to less than 1/8", filed GM in choker 2.5lb strapholds alternated with filed SM overcrushesx2, ISG @ 12 & 8xneg L: 1x10TNS, filed SMxneg, 3xneg, filed GM in chokerxneg, filed SMx 1 overcrushx3, ISG @ 12 & 8xneg Snatch Grip High Pulls 185x3, 205x3, 225x3 Block Wts. 37.5x1, Blob w/ tapex 6 passes each hand, same for 5 passes, 37.5x C&P by facex1x3 Tabatta Front Squats 95x3 rounds *these suck (in a good way), gotta stick with them BBell Wrist Curls 20x12, 95x12, 135x10, 145x8 2" Bar Reverse Curls 20x10, 70x8, 70x6, 70x5 Bridging/Abs Quote Link to comment Share on other sites More sharing options...
smitty Posted March 8, 2005 Share Posted March 8, 2005 Jon, Tabatta Front Squats How do you do these? Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 8, 2005 Author Share Posted March 8, 2005 Smitty, Basically you rack the weight and do front squats for 20 secs, then rest for 10 with the weight still racked. The goal is to reach 8 rounds before upping the weight. They're an awesome conditioner. I think there's video or a better description over at the crossfit site. Quote Link to comment Share on other sites More sharing options...
anson Posted March 9, 2005 Share Posted March 9, 2005 Smitty, here's the link- http://www.crossfit.com/cf-info/excercise.html these things look brutal.............. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 11, 2005 Author Share Posted March 11, 2005 * Going from memory on this one. Forgot and left my written journal at home. Keg Press 110 Waterx9 Level, 185 Sandx3 Tiltx2, 110 Waterx5 Level Grippers R: 1x6TNSX2, Filed SMx1, 3x1x3, Filed GM in chokerx4x2, ISG @ 2&8x10 L: 1x6TNSx2, Filed SMx1, 3 to 1/8"x3, Filed GM in chokerx1x2, ISG @ 2&8x10 KB Work (swings, snatches, juggling, etc.) Block Wts. 37.5x1x2, Blob w/ tapex4 passes/hand, 6 passes/hand, 5 passes/hand BBell Wrist Curls (decline) supersetted w/ 45x12, 95x30 Seated, Hands over Knees Wrist Roller (back only) 10x3, 10x3 Clubbell Swinging Bridging/Abs *bent a piece of 1/4"x7" HRS in full bridge Quote Link to comment Share on other sites More sharing options...
diesel Posted March 11, 2005 Share Posted March 11, 2005 those Tabata fronts look sick. i want to try those out next leg workout. crossfit.com has lots of good videos--first time perusing their site, and it is quite helpful. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 11, 2005 Author Share Posted March 11, 2005 They're brutal, I'd recommend them to anyone. I haven't gone full steam into the crossfit thing, but I'm implementing a lot of their stuff into my workouts. It's really helping me to whip myself into shape. I'll probably work in even more stuff very soon. Good luck man. Quote Link to comment Share on other sites More sharing options...
anson Posted March 14, 2005 Share Posted March 14, 2005 bending while holding a bridge, i love it! you forgot to add the big fridge press to your last workout log! i'm thankful you were there to help with that- my old man couldn't have handeled that beast. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 15, 2005 Author Share Posted March 15, 2005 No problem, Anson, glad I could help. I still say you had most of it though. Sat. 3-12-05 Low Incline Pushups on Paralletes 10x5 BBell Row (135 lbs.) 10x5 Squatting Jumps (rope) 20x5 *done as a circuit. 1 minute rest at end of circuit before starting again Burpees (full reps) 8x2 Rolling Thunder 90x4, 135x1, 160x1 Rt barely broke Lt, 160x1, 135x8 sec hold, 135x5 sec hold Plate Concentration Curls 25x4, 25x5x2 Seated, Hands Over Knees Wrist Roller (back only) 10x6, 15x2x2 Bridging/Abs Mon. 3-14-05 Knew I would be short on time this evening, so did rounds of Pushups w/ Hands & Feet in Chair x 10 Inverse Rows Off Table x 10 Hindu Squats x 20 1 round every 30 min. from 8 am to 2:30 pm (14 total rounds) Afternoon Grippers (no chalk) R: 1x8TNSx2, filed SMx1 (didn't feel good), filed GM in chokerx5, ISG @ 2&8x12, 3&8x4 L: 1x8TNSx2, filed SMxneg, filed GM in chokerxpulsing neg., ISG @ 2&8x12, 3&8x4 Clubbell Levering (easier on hdwd floor if dropped) all angles, many reps Seated, Hands Over Knees Wrist Roller (back only) 10x8, 15x4 Quote Link to comment Share on other sites More sharing options...
anson Posted March 16, 2005 Share Posted March 16, 2005 are you doing a squat while jumping rope? Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 16, 2005 Author Share Posted March 16, 2005 Not a full squat, about half way. Really starts to burn after a while. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 18, 2005 Author Share Posted March 18, 2005 Thurs. 3-17-05 Keg Press 110 water x10 Level, 185 sand x4 Tilt, 185 sand x 2 Tilt, 110 water x7 Level Grippers R: 1x6TNSx2, Filed SM x1, 3 x1x2, E xneg, E xpulsing neg, ISG @ 3&8 x11 L: 1x6TNSx2, Filed SM xneg, 3 to 1/4"x2, E xneg, Expulsing neg, ISG @ 3&8 x8 KB Stuff (swings, snatches, btween the legs passes, etc.) Block Wts. 37.5 x1x2, Blob x4 passes/hand, 6 passes/hand, 5 passes/hand BBell Wrist Curls 45 x12, 95 x12, 135 x8x3 Seated, Hands Over Knees Wrist Roller (back only) 10x8, 15x3, 20x1 Bridging/Abs Clubbell Swinging Quote Link to comment Share on other sites More sharing options...
anson Posted March 19, 2005 Share Posted March 19, 2005 Jonathan, you doing those blob passes w/o tape?! super job either way! you gotta try the barbell thrusters- see www.crossfit.com for a vid or slide show, it's under the excercises section. if you come over this weekend please take some more Yorks, they're just collecting dust here. Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 21, 2005 Author Share Posted March 21, 2005 Sat. 3-19-05 Didn't work out, but spent the better part of the morning collecting rocks out of a field for landscaping, then went and helped Anson move for just a little while. Did a little scrolling in between. I appreciate all the blocks, Anson. I'll be sure to put them all to good use. Quote Link to comment Share on other sites More sharing options...
anson Posted March 25, 2005 Share Posted March 25, 2005 i'm glad that someone'll be getting use out of the blocks. thanks for the big scroll, what size flat steel is it? Quote Link to comment Share on other sites More sharing options...
underdawg Posted March 27, 2005 Author Share Posted March 27, 2005 Thanks again for the loaners, Anson. The steel was a 10' piece of 1.5"x.25", fun stuff. Mon. 3-21-05 Didn't really have time to work out, so I tried some bending when I could get a minute. I couldn't do crap. Nothing at all worth noting. Finished with some sledge levering. Thurs. 3-24-05 BBell Thrusters 45x8, 135x6, 185x2x2, 205x2, 135x8 Grippers R: 1X5TNSX2, filed SMx2, 3x1x2, 2.5 lb. strapholds w/ filed GM in choker alt. w/ filed SM oc'sx2, ISG @ 3&8x15 L: 1x5TNSx2, filed SMx1, 3xnegx2, filed GMxneg alt. w/ filed SM oc' x2, ISG @ 3&8x10 KB Swings (alt. @ eye level) supersetted w/ 42x10/arm, 42x10/arm, 77x10/arm, 77x10/arm Ring Pullups BWx4, BWx4, BWx4, BWx4 Blocks Wts. 35x2 passes behind back, 40 hex x1, Blobx3 passes/hand, 40 hex x pass behind back/hand, 40 hex x1 high pull, 35xring and pinkie lift Rt barely broke Lt BBell Wrist Curls 45x12, 95x12, 135x20 Seated, Hands Over Knees Wrist Roller (back only) 10x4, 20x2x2 Bridging/Abs Clubbell Swinging Sat. 3-26-05 Short time 3 Ring Pullups 3 Pike Pushups (on paralletes) 3 One Leg Box Squats 13 rounds in 15 minutes Rolling Thunder 90x5, 135x1, 160x1, 170x1 Rt barely broke Lt, 135x4 then negs to absolute failure. Quote Link to comment Share on other sites More sharing options...
anson Posted April 1, 2005 Share Posted April 1, 2005 the scroll looks great above the bar in the kitchen Quote Link to comment Share on other sites More sharing options...
underdawg Posted April 9, 2005 Author Share Posted April 9, 2005 Wow, I've gotten way behind. Mark, I just recently discovered what "Fight Gone Bad" is, and I think you're insane for even attempting it. I'll have to give that one a shot soon. Tues 3-29-05 Press 135x6, 185x2, 200x3 press then 3 push presses and then 4 lockouts, 160x6 Grippers R: 1x5TNSx2, filed SMx3, 3x1, 3xneg, Exneg, Expulsing neg, ISG @ 4&8x5 L: 1x5TNSx2, filed SMx1, 3xnegx2, Exneg, Expulsing neg, ISG @ 4&8x4 Keg Shouldering 110 waterx3/shoulderx2, 185 sandx1/shoulder Block Wts. 35xC&P, 40 hex x1 Rt neg Lt, Blobxneg, 27.5 hex x middle, ring, & pinkie FWx3 Power Shrugs 160x5, 225x6, 345x5, 395x4 Block Wrist Curls 27.5 hexx10, 35x3, 35x2 2" Bar Reverse Curls 20x10, 40x10, 70x8, 60x10 Thurs 3-31-05 (Left thumb was messed up from pony clamp and right ring finger was messed up from doing finger tip pullups) Ring Dips supersetted w/ BWx3x3 Feet Elevated Inverse Rows BWx8x3 Grippers R: 1x1x3, filed SMx1x2, 3xneg, ISG @ 4&8x6&6neg L: 1x1x3, filed SMxnegx2, 3xneg, ISG @ 4&8x3&4neg Power Clean and Front Squat 135x3x2 Block Wts. 27.5 hex x2, 35xhigh pull, Blobxneg, 42.5x1, 42.5x10 passes/hand Sprints 40yrdx10&walk back (no rest other than walk back) RT Wrist Curls 25x12x2, 50x4, Drop Set -->40x10, 30x10, 20x10, 10x10 Seated, Hands Over Knees Wrist Roller 10x2, Drop Set --> 20x1, 17.5x1, 15x1, 12.5x1, 10x2, 5x2 Bridging/Abs Quote Link to comment Share on other sites More sharing options...
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