neato, I'm going to order a GYMBOSS. Totally sweet name.

Off Thursday.

Friday:

Warmup: Jump rope, 15 dips, back extensions, incline situps, 10 pullups, snatches + OHS

Lunges:
5x95
5x120
5x140
5x150
5x160

Bench:
8x95
5x135
5x165
5x180
1x200
1x210 - fail x 2
8x155

I feel like I lose my "groove" in bench really easily, obviously thought 210 would be easy considering I did a double at 205 several weeks ago. laaaaaaaame

Power Clean and Jerks:

Just messing around for a while
Fets sets of 4 or 5 at 95, 135
2x155
2xx175

Today:
J rope 10 dips, pullups, 15b. extensions, incline situps, snatches + OHS

OHS:
8x95
5x125
5x140
5x150
2x160
5x160

These were great, pretty much mirrored my last OHS workout in the spring despite hardly doing them all summer. 200 for reps by the new year!?

Pendlay Rows:
5x135
5x145
5x155
5x165

Dips:
8
5x35
5x45
5x55
5x65

After lifting a friend taught me some BJJ stuff for about a half hour then we "rolled" for another 30 mins. So much fun, I am definitely going to join the pseudo club going on at the school. He's not that experienced - maybe 6 months or something and about 25lbs smaller but I still won 3/4 mini matches. Destroyed me though, I'm completely exhausted. First rugby practice apparently is tomorrow afternoon so I'm going to give it a shot.

Hello adoring fans, my log has returned!

This week was my first with no rugby so I'm totally back in the game. I'm eating like a pig and lifting with some intensity again. Today:

Power clean and Jerks: worked up to 5 singles at 195. Pretty sad the jerks are tough considering I got 220 a couple months ago.

Bench: sets of 8 at 135, 155, and 165. sets of 5 at 175 and 180. Very happy with this workout, I actually realised a big part of my improvement over the summer was technique, aided by a grippier floor so I could use leg drive more effectively. Should definitely be getting back to 5x190 asap.

Then did Fran (21-15-9 reps each of thrusters and pullups). Time: 6:47, not brutal but not my best. Pullups sucked balls (I had to break up 2nd and 3rd sets). And my legs are still burning.

Right now my goal is improving my squat. I did 6x225 earlier in the week a couple times and it was tough. 6x265 is where I should be, and I'd like to be repping 300 asap.

Edit: I'm also back to the CF warmup-my pullup and dip numbers are sucking. 10dips, pullups, 15 b. extensions and situps to start off today.

ie CrossFit warmup are you doing 3 rounds of 10-15 reps or just one round?

Just curious because I have started doing the CrossFit warmup 3-5 days a week and then doing/attempting to do the WOD including any neccesary subsitutions.

Nearest CrossFit affiliate to me is ~50 miles north.

sounds like you are doing a modified CrossFit warmup

Smiley--great to have the log back!! ty

Goodguy--i think most people modify the cf warmup to fit their needs a bit. imho it should include a good "total" body stretch, a push, a pull, a squat or lunge, ab exercise, lower back exercise. they can be of your choosing and can be sub'd around to fit your weaknesses. at least that was advised to me. i usually add some quick cardio at the beginning too. here is my current version which has undergone about a dozen transformations.

50 double unders

3 rounds of each of the following:

samson stretch
10 full range shoulder dislocates with wooden dowel
15 pullups
5 to 10 ring dips
15 overhead squats with oly bar
15 stiff leg dl with oly bar
15 knees to elbows
15 pushups (will drop these when my ring dips get stronger)
15 press/push press/jerk with oly bar to work on form

takes 15 minutes or so at the start of every work out and is great to show new people what cf is about. granted almost no one can make it through the whole thing to start and then it is fun to say "warm yet? ready for the workout"

and then laugh menacingly!!

all that being said use your warmup to work on skills and get your mind/body prepped to go and it is mission accomplished. J.

Yeah, my complete lack of patience/fitness obliges me to do a highly pared down version of the CF warmup, although usually I'll throw in some hand stand pushups.

wow J.B that is one tough warmup!

not really that bad now, but i had to ramp up to it.

i modify and remove things if the wod is doing something that is simiar. no need to do 45 pullups if the wod calls for doing 100 in a few minutes. i like the warmup and it mentally prepares me for battle (lol) and mostly has kept me injury free, so that is good! cheers. J.

Yesterday's workout:

Warmup (jump rope, 10 dips, pullups, 15 situps, back extensions, OHS, powersnatches)

Back Squat:
8x45
8x135
8x185
5x205
5x225
5x245

Going to try for a 5x265 ish by the weekend then try this new super squat program.

Bench:
10x45
10x95
10x135
10x155
7x170

No spotter so went for volume.

D-Bell Snatches
3x55
3x65
1x75 x 2
2x75
5x65 x 2

I keep forgetting to update this.

Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough.

Program is:
mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85%
then I add 10lbs for 2nd week, 20lbs for 3rd.

I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4.

I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today.

Finished up with Barbell rows:
8x135
8x145 x 3

so the reps per set goes up along with the weight? Yikes

Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.

ok, makes a lot more sense now.

Standard warmup

Dumbbell snatch:
35x5
60x5
70x5
75x4 x 2
75x5

OHS
45x8
95x10
115x10
135x10
155x5 x 2
160x5

Chins
10
35x5 x 3
35x4
35x5

Finished up with Tabata row, only 995 meters this time but my legs were super pumped and my glutes cramped up partway through. Good workout overall though.

Standard warmup (up to 15 pullups though)

Back Squat:
8x45
8x135
5x185
7x232.5 x 5

Shoulder Press:
8x45
10x95
6x115 x 3
5x115

Deadlift:
8x135
5x225
2x315
2x345
2x365
1x395 (PR! wooohooo)

Brag: Went to give blood today.
Brag: 56 resting heart rate!
Beat: They wouldn't let me give any because my dad had hepatitis A 35 years ago.

Standard Warmup

Back Squat:
8x45
8x135
3x225
5x247.5 x 7

Bench:
10x45
10x95
8x135
5x167.5 x 7

Dumbell Curls (OH YEAH)
10x40
8x45
4x50
8x45

Then did some jujitsu for about an hour. Rolled twice with guys way more experienced but a little smaller and a lot weaker than me. Submitted both with arm bars. Then got my ass beat twice with rear naked chokes from a former high school wrestling champ. Also learned some technique (I know about nothing at this point).

fyp yo

Holy crap, I am dying from the shoulders down.

Standard warmup (only did 10 pullups, the handles were all slippery lame)

Power Clean and Jerks:
Worked up to 1x205 x 4 (power clean PR I think), but missed the jerk on the last one.

Back Squat:
8x45
8x135
3x225
3x265 x 10

40 mins of pure unadulterated suffering. This squat program is sick, 7 sets of 5 yesterday, 10 sets of 3 today. Awesome though, my thighs are going to be enormous.

wow this ****ing blows. my whole log is pretty much gone.

http://forumserver.twoplustwo.com/sh...ge=0&fpart=all

haha, thanks keys. im an idiot.

It's there if you need the numbers, but it does suck that the upgrade didn't put all posts into the thread. I think they are working on it actually.

hi mr. smiley

can you put up vids of your squats?

arent they already on here somewhere if you want to search?

Or was that just clean and jerk or something. I remember you posting some vids awhile back.