maidenfan Posted April 9, 2009 Author Share Posted April 9, 2009 04/08/09 6 mins jumprope Double KB alternating snatch (2 count) - 24's x 10, 32's x 10, 40's x 10 super set with: Sandbag Clean & Press (1 clean) - 190 x 5, 190 x 5, 190 x 1 KB Bench Press - 48's x 10 1 arm KB Row (lawn mower style) - 40 + mini band x 10 ea arm Handstand Pushups (nose to floor/feet against wall) - 3 sets of 5 Pullups - 3 sets of 5 Shoulder dislocates - mini band x 50 Elliptical x 10 mins + 1 arm KB circuit - 32kg x 10 swings and 10 high pulls ea arm Hammer Strength 4way Neck - 45 x 15 ea way Inverted Ring Shrugs + ring rows - 10 ea Headstand Neck Bridging Good workout tonight - I feel strong. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 10, 2009 Author Share Posted April 10, 2009 04/09/09 Power Rail HSPU (shoulders to floor) - 3 sets of 1 superset with: Pullups - 3 sets of 5 Power Rail Pushups - 3 sets of 20 superset with: Ring Rows - 3 sets of 10 Power Rail L-Sit to tucked planche - Body x 1 (getting better at these - goal is a full handstand) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 11, 2009 Author Share Posted April 11, 2009 04/11/09 Lots of work on the power rails: - pushups - HSPU - L-Sits to HSPU attempts (feet against wall) - Tucked Planche press attempts (hard) Ring Rows Pullups Hammer Strength 4way Neck Headstand Neck Bridges Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 14, 2009 Author Share Posted April 14, 2009 Strong Morgan . How much do you weigh? 280ish Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 14, 2009 Author Share Posted April 14, 2009 04/13/09 "GTG" Day Several sets of: Power Rail L-Sits to Tucked Planch to Handstand (feet against wall) x 1 s/s with Pullups and V-Bar Pullups/Chins (sets of 6 to 7) Power Rail Pushups w/band around back x 10-15 s/s with Ring Rows (feet on swiss ball) x 10 Hammer Strength 4way Neck x 25 Sledge Work Pinch Block Levers (static) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 15, 2009 Author Share Posted April 15, 2009 04/14/09 Several sets of HSPU variations and pullups 20 mins Elliptical 100 (50ea hand) x 40kg KB Snatch in 12:30 Great workout tonight - quick and hard. The KB snatches make my lungs burn like no other exercise Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 16, 2009 Author Share Posted April 16, 2009 GTG with various versions of HSPU, Pullups, pushups and rows - a few attempts at pistols too (close) Good volume today - 50 reps on the pullup variations Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 17, 2009 Author Share Posted April 17, 2009 (edited) 04/16/09 Several sets of HSPU, Pushups, Pullup variations, 4way Neck and a few pistols while holding onto a ring 20 mins Elliptical Double KB Snatch/Front Squat Combo - 40's x 4 reps in 4 mins (end up doing 3-4 swings on ea set to get the KBs overhead - makes this a great workout) I was planning on 10 mins on the KB's, but I ripped a callous and decided to stop (yeah, I know, very girly of me) Edited April 17, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 18, 2009 Author Share Posted April 18, 2009 04/18/09 Seated KB Snatch - 24kg x 5 ea arm, 32kg x 5, 40kg x 1 (ugly) Double KB Muscle Snatch - 24's x 10 Double KB Snatch (swipes - bells on the outside of the legs) - 24's x 10, 32's x 10, 40's x 1 (ugly) Double KB Sots Press (1 Clean & Squat) - 24's x 1, 32's x 1, 40's x 2 hard reps 20 mins Elliptical Neck work with bands HS 4way Neck 3 sets 5 reps ea of HSPU and Pullup Variations Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 21, 2009 Author Share Posted April 21, 2009 (edited) 04/20/09 Bodyweight Circuit (PR HSPU, Pullups, Dips, V-Bar Pullups) x 3 rounds Jumprope x 5 mins Squat Circuit (Front Squat-275, Back Squat-275, Sandbag Squat-190) 1 min rest between rounds - 1/2/5 x 3 sets Elliptical 15 mins Treadmill 15 mins KB Snatch - 24kg x 50, 32kg x 30, 40kg x 20 in 8:33 Hammer Strength 4way Neck - 50 x 25 ea way Decent workout tonight - I'm going to try the bodyweight circuit in the mornings when I wake up. Edited April 21, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 28, 2009 Author Share Posted April 28, 2009 04/27/09 Lunchtime Workout Bodyweight Circuit - PR HSPU, Pullups, Dips, Pistols (holding on to a ring), DB/Plate wrist curls x 3 rounds Evening Workout Jumprope x 10 mins Double KB Snatch + Front Squat - 24's x 5, 32's x 5, 40's x 3, 48's x 1 clean + 4 military press Seated DB Snatch - 70 x 2, 90 x 2, 100 x 8 (4 ea arm) Elliptical x 15 mins KB Snatch - 24kg x 100 (50 ea arm - switch arm every 10 reps - rested for 30 secs at 80 reps) in 4:29 Treadmill x 15 mins HS 4way Neck - 50 x 25 ea way Good workout today - I tried an endurance set with the 24kg KB - I can see why those guys are in such good shape. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 29, 2009 Author Share Posted April 29, 2009 04/28/09 Bodyweight circuit x 3 rounds Jumprope x 10 mins DL - worked up to 505 Elliptical x 20 mins Treadmill x 20 mins Hammer Strength 4way Neck - 60 x 15, 65 x 10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 30, 2009 Author Share Posted April 30, 2009 04/29/09 Lunchtime - Bodyweight Circuit x 3 rounds Evening Jumprope x 12 mins Double KB Clean & Jerk - 32's x 10 Elliptical x 15 mins Double KB Snatch - 32's x 25 in 3:50 Treadmill x 25 mins Good workout - I've been feeling a little sore lately so I'm focusing a bit more on the conditioning stuff for a bit. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 1, 2009 Author Share Posted May 1, 2009 04/30/09 Jumprope x 12 mins Elliptical x 15 mins Double KB Snatch (swings on the outside of the legs) - 24's x 75 reps (was really motoring on these when I ripped a callous and added insult to injury by accidentally hitting the stop button on my stopwatch) Treadmill x 25 mins Got real pissed when I ripped another callous, so much so I ordered up a set of GS 32's and I'll probably get a set of 24's soon - AKC has them 30% off right now anyway so nows the time to get them. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 2, 2009 Author Share Posted May 2, 2009 05/01/09 GTG Bodyweight Circuit x 5 rounds -PR HSPU (shoulders to floor 1-2 reps) -Pullup Variations (6-8 reps) -Dips (10 reps) Jumprope x 13 mins Elliptical x 20 mins Treadmill x 27 mins Hammer Strength 4way Neck x 3 sets I feel good today - soaked up some rays in the sun while doing some yardwork. Weighed in at 277 tonight - the lightest I've been in a long while. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted May 2, 2009 Share Posted May 2, 2009 Hey maidenfan, I see you jump rope now! Cool, rope jumping is a killer. I used to do a lot of it a couple of years ago, but then ditched it because it felt like LSD (Long Slow Distance) running.. and for the same reason I like to use sprints, but not long slow boring runs, I ditched the rope jumping. That was, until I discovered the Double Unders through the CrossFit page. Wow, they are soooo different... I remember in some workouts that called for DU's, I would substitute for regular, single rope jumps, and used twice the ammount. But I was told back then, that it wasn't even close to similar, and it's correct. Just so you get an idea, the "gold standard" is two minutes of double unders... yet 4 minutes of single unders is a joke, or at least very doable to whoever trains for it. The difference is inmense. At first it'll be hard to string them together, so I tried doing Du, SU, DU, SU, etc.... after a few days I was able to do DU's one after the other and this gassed me so quickly it was embarassing! Oh, and since I'm on the subject, the CF people say that if you don't have a rope, or just cannot do DU's yet, the proper substitute is tuck jumps! Those are a killer too, when done for high reps, although they are very different from DU's since they have you raising your knees to your chest and you shouldn't jump that way while doing DU's, but the point of the substitution is to make it harder, not easier. Just some thoughts since I see you have posted several 10-13 minutes of jumping. You might like this little video: http://media.crossfit.com/cf-video/CrossFi...ubleUnders2.wmv Congrats on the weight thing! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 2, 2009 Author Share Posted May 2, 2009 Thanks for the vote of confidence, but I cheat and add 10-15 second breaks throughout my jump rope routines - I jump pretty briskly and could not handle a straight 15 min routine (plus I'm still tripping myself up learning my timing). Quote Link to comment Share on other sites More sharing options...
austinslater Posted May 3, 2009 Share Posted May 3, 2009 Morgan the conditioning looks good. I'm planning on adding some jump roping to my morning workous before the strength work to wake myself up and get some added conditioning. The wife is also on a mission to find us a min-horse and she found a couple in Oregon so you might see me, the family and a mini-horse show up for a workout! Austin Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 4, 2009 Author Share Posted May 4, 2009 Your always welcome here Austin. 05/02/09 Jump Rope x 13 mins Elliptical x 20 Treadmill x 25 05/03/09 Jump Rope x 10 mins Front Squat - 225 x 50 in 17:30 Elliptical x 20 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 7, 2009 Author Share Posted May 7, 2009 05/05/09 Bodyweight Circuits 05/06/09 Jump Rope x 10 mins Front Squat - 225 x 3 x 10 sets alternate sets with (30s - 1m rest between sets): DB Snatch (from floor) - 100 x 6 x 10 sets Elliptical x 15 mins Treadmill x 20 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 7, 2009 Author Share Posted May 7, 2009 (edited) 05/07/09 Jump Rope x 10 mins Elliptical x 20 mins Treadmill x 30 mins Bodyweight Circuit x 4 rounds Power Rail HSPU Pullup Variations Dips HS 4way Neck BW was 279 this afternoon. Banged out an honest dead hang, chin over the bar, 10 reps on the pullups today so I'm making some progress there. I'm also more consistantly getting two reps on the shoulder-to-floor HSPU. Edited May 7, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted May 8, 2009 Share Posted May 8, 2009 Congrats on those chin-ups man! How are your legs during these? I swear I see a huge difference when I can hang from a bar where my legs can be straight out (almost all the time, I have to flex my knees and have my feet behind me). It just feels more comfortable. I guess it's because as you pull-up, the body tilts backwards, and the abs have to work a bit in order to keep the lower body in line with torso, and it has to work more if your feet are behind you than if your legs hang straight down. At least that's my theory, lol. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 9, 2009 Author Share Posted May 9, 2009 Thanks. I have to keep my feet behind me as the ceiling in my garage is too low. I'll pull it out of this summer and jack it up high. 05/08/09 Jump Rope - 12 mins Seated DB Clean & Press (clean ea rep) - 70 x 10, 100 x 10 DB Bench - 100's x 20 Elliptical x 10 mins Treadmill x 5 mins (couldnt stay inside any longer - beautiful day today) HS 4way Neck GTG while mowing the lawn: 114 pullups (alternate between regular, v-bar, switched hands) 70 dips Bodyweight was 276 this afternoon. Really felt good on the pullups today - working out outside reall invigorates the body - cant wait for summer Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 12, 2009 Author Share Posted May 12, 2009 05/11/09 Jump Rope x 10 mins Front Squat - 225 x 4 x 7 sets alt sets with (45 sec rest between sets) Double KB Snatch & Press - 32's x 1, 40's x 1 x 6 sets Elliptical x 15 mins Treadmill x 15 mins Max # of Pullups and Dips in 5 mins - 22 pullups/42 dips Hammer Strength 4way Neck Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 13, 2009 Author Share Posted May 13, 2009 05/12/09 Jump Rope x 10 mins Elliptical x 15 mins Tabata w/ 32kg KB swings, cleans and snatches x 7.5 rounds Treadmill x 20 mins Lousy workout tonight - couldnt make the last half round on the Tabata Quote Link to comment Share on other sites More sharing options...
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