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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 7/13/23 at 9:12 pm to LSUAlum2001
Posted on 7/13/23 at 9:12 pm to LSUAlum2001
Strength
Back squat (taken from pool season 2 wk2d3)
4@ 60, 65, 70
2@ 75, 80, 85
2x5@ 77
Metcon
30 cal assault bike
30 front squats @95/65
*Rest 2 minutes
20 cal assault bike
20 front squats
*Rest 2 minutes
10 cal assault bike
10 front squats
Knocked out the metcon in 7:30, 5:01 and 1:35 for each section.
Back squat (taken from pool season 2 wk2d3)
4@ 60, 65, 70
2@ 75, 80, 85
2x5@ 77
Metcon
30 cal assault bike
30 front squats @95/65
*Rest 2 minutes
20 cal assault bike
20 front squats
*Rest 2 minutes
10 cal assault bike
10 front squats
Knocked out the metcon in 7:30, 5:01 and 1:35 for each section.
Posted on 7/14/23 at 2:56 pm to burgeman
Today
4x8 Bench 60/65/70/75
4x8 Bent over rows Superset
Workout: 15 Min cap
200M Run
800M Row
400M Run
400M Row
800M Run
200M Row
Max Burpees in remaining time
Last set of Bench 235x8
135x8 on all sets of Rows
0 burpees. Timed it right and finished the 200M row right at 15 min.
I actually thought it was an 18 min cap and was ready for 3 minutes of burpees.
4x8 Bench 60/65/70/75
4x8 Bent over rows Superset
Workout: 15 Min cap
200M Run
800M Row
400M Run
400M Row
800M Run
200M Row
Max Burpees in remaining time
Last set of Bench 235x8
135x8 on all sets of Rows
0 burpees. Timed it right and finished the 200M row right at 15 min.
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
I actually thought it was an 18 min cap and was ready for 3 minutes of burpees.
Posted on 7/14/23 at 6:44 pm to LSUAlum2001
Excellent timing
I didn't hit a CrossFit workout today, just did ppsa pool season 2 wk1d4 big pump Friday. It was a nice change of pace not being drenched in sweat at the end of the workout.
I didn't hit a CrossFit workout today, just did ppsa pool season 2 wk1d4 big pump Friday. It was a nice change of pace not being drenched in sweat at the end of the workout.
Posted on 7/17/23 at 2:24 pm to burgeman
Today..
De-load week on Back Rack Lunges
3x10 (5 each leg) at 70% of last week
Workout 15 min cap
1 Deadlift 225/155
1 Round of Cindy (5 pullup, 10 pushups, 15 air squats)
2 Deadlifts
1 round of Cindy
3 Deadlifts
1 Round of Cindy
Continue to 10 deadlifts and 1 Round of Cindy
Rx+ 315/225
3x10 Lunges at 135 (Last week was 205)
9 rounds Rx
I considered the Rx+ weight but I didn't want to think about 55 deadlifts at 315 so I stayed at the Rx weight. Hot AF and my 1 round EMOM started breaking around 5 deadlifts.
De-load week on Back Rack Lunges
3x10 (5 each leg) at 70% of last week
Workout 15 min cap
1 Deadlift 225/155
1 Round of Cindy (5 pullup, 10 pushups, 15 air squats)
2 Deadlifts
1 round of Cindy
3 Deadlifts
1 Round of Cindy
Continue to 10 deadlifts and 1 Round of Cindy
Rx+ 315/225
3x10 Lunges at 135 (Last week was 205)
9 rounds Rx
I considered the Rx+ weight but I didn't want to think about 55 deadlifts at 315 so I stayed at the Rx weight. Hot AF and my 1 round EMOM started breaking around 5 deadlifts.
Posted on 7/18/23 at 12:56 pm to LSUAlum2001
Strength
Deadlifts
5@65%
4@75%
3@80%
2@85%
1@90%
5@80%
Metcon (taken from Mayhem ig today)
For time:
27 box jump overs 24/20
36 deadlifts 185/125
45/36 cal assault bike
I scaled the deadlifts down to 135 since I went heavy in the strength section. Finished in 10:04
Deadlifts
5@65%
4@75%
3@80%
2@85%
1@90%
5@80%
Metcon (taken from Mayhem ig today)
For time:
27 box jump overs 24/20
36 deadlifts 185/125
45/36 cal assault bike
I scaled the deadlifts down to 135 since I went heavy in the strength section. Finished in 10:04
Posted on 7/19/23 at 6:13 am to LSUAlum2001
I guess we are the only ones in here, this thread was much more active before COVID ruined everything. Do you strictly follow the chalk programming at the gym you go to?
Posted on 7/19/23 at 6:55 am to burgeman
quote:
I guess we are the only ones in here, this thread was much more active before COVID ruined everything. Do you strictly follow the chalk programming at the gym you go to?
Pretty much.
I will be dropping in a different gym a few days per week due to driving into BR every day. I don't think they follow a specific program.
I do have some lifting programs I follow every now and then, but I really don't have time to do more than 1 session per day.
Posted on 7/19/23 at 1:31 pm to LSUAlum2001
Comptrain had a good workout today so I hit that instead of my usual
Strength
Strict press
Heavy set of 10
Metcon
3 rounds for time:
600m run/subbed 750m row
30-20-10 T2B
30 reverse lunges 50/35
18 minute time cap
I did 2 rounds and got through the row and T2B, but got capped with 12 lunges finished.
I was going to do an overhead press day today, so this fell right in my lap.
Strength
Strict press
Heavy set of 10
Metcon
3 rounds for time:
600m run/subbed 750m row
30-20-10 T2B
30 reverse lunges 50/35
18 minute time cap
I did 2 rounds and got through the row and T2B, but got capped with 12 lunges finished.
I was going to do an overhead press day today, so this fell right in my lap.
Posted on 7/19/23 at 3:13 pm to burgeman
Longish one today.. 35 min cap
400M farmers KB carry (1) 70/55
35 situps
30 DUs
25 wallballs 20/14
20 hang PCs 95/65
15 cal whatever
10 TTB
35 situps
30 DUs
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
30 DUs
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
20 hang PCs
15 cal whatever
10 TTB
15 cal whatever
10 TTB
10 TTB
Capped. Managed a set of 25 DUs. If I actually practiced them, I would get proficient at them.![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
400M farmers KB carry (1) 70/55
35 situps
30 DUs
25 wallballs 20/14
20 hang PCs 95/65
15 cal whatever
10 TTB
35 situps
30 DUs
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
30 DUs
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
25 wallballs
20 hang PCs
15 cal whatever
10 TTB
20 hang PCs
15 cal whatever
10 TTB
15 cal whatever
10 TTB
10 TTB
Capped. Managed a set of 25 DUs. If I actually practiced them, I would get proficient at them.
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
This post was edited on 7/19/23 at 3:14 pm
Posted on 7/19/23 at 3:24 pm to LSUAlum2001
quote:
400M farmers KB carry (1) 70/55
Jesus...
Posted on 7/19/23 at 3:25 pm to LSUAlum2001
quote:
400M farmers KB carry (1) 70/55
Done this before after a workout. fricking brutal especially in this heat.
I did 30 DL at 315 in a workout today. I’ll be a little tight tomorrow.
Posted on 7/19/23 at 3:31 pm to BigPerm30
quote:
I did 30 DL at 315 in a workout today. I’ll be a little tight tomorrow.
The 45 I did at 225 on Monday sucked, especially when I had to sit for 16 hours yesterday to get some project specific stuff completed for work.
Posted on 7/19/23 at 3:40 pm to LSUAlum2001
quote:
Managed a set of 25 DUs. If I actually practiced them, I would get proficient at them.
There’s hope. I used to suck at them and now I can do 150 unbroken.
Posted on 7/19/23 at 4:20 pm to LSUAlum2001
quote:
30 DL at 315 in a workout today. I’ll be a little tight tomorrow.
quote:
The 45 I did at 225 on Monday sucked, especially when I had to sit for 16 hours yesterday to get some project specific stuff completed for work.
Y'all are animals, I don't even want to think about moving that much weight, that many times
Posted on 7/19/23 at 5:11 pm to burgeman
quote:
Y'all are animals, I don't even want to think about moving that much weight, that many times
Alum2001 may be an animal but I’m far from it. I can just move volume of decently heavy weight in just about anything. My max DL is only 425.
Posted on 7/19/23 at 5:55 pm to BigPerm30
quote:
My max DL is only 425.
Mine is around 450.
Squat 385-405
Bench 275-300
Strict Press 215
Don't ask me about my max clean or snatch weight. They suck!
![](https://images.tigerdroppings.com/Images/Icons/IconLOL.gif)
Posted on 7/19/23 at 7:27 pm to LSUAlum2001
Full Clean 285
Clean and Jerk 265
Snatch 195 (200 may as well be 500) shoulder stability issues
Squat 365
Bench 215 ( not even a real man at this point)
Clean and Jerk 265
Snatch 195 (200 may as well be 500) shoulder stability issues
Squat 365
Bench 215 ( not even a real man at this point)
Posted on 7/19/23 at 7:57 pm to BigPerm30
quote:
Bench 215 ( not even a real man at this point)
The powerlifting style/strength is a huge hinderance when it comes to Olympic lifting. Instead of trying to be precise with technique, you try to muscle everything with little technique. It works up to a certain weight, but you hit a wall at one point, and you have smaller, less stronger people with olympic lifts 20-30% heavier than you.
I hit a 1RM of front squat at 305 last week, the heaviest I have gone in 5-6 years.
I push pressed 255 (5-10 below an all-time PR) from the rack last week, too; right behind 2 dudes who weigh 40-50+ lbs more than me.
This post was edited on 7/19/23 at 8:03 pm
Posted on 7/19/23 at 8:07 pm to LSUAlum2001
Technique is everything on Oly lifts. Mine is pretty good. I could clean some things up but at 180-185lbs I’m pretty happy with my lights right now. I’d love to hit a 300 clean. I’d probably get stuck in the hole. Not sure I’m front squatting 300 from a dead stop.
Posted on 7/22/23 at 11:41 am to BigPerm30
Partner WOD Saturday
Accumulate 1000 reps total between the movements. 40 Min Cap
Cal Row
Wall Balls 20/14
TTB
Pull-ups
780 total at the cap.
We went 60-60-60-60 and got into round 4.
Accumulate 1000 reps total between the movements. 40 Min Cap
Cal Row
Wall Balls 20/14
TTB
Pull-ups
780 total at the cap.
We went 60-60-60-60 and got into round 4.
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