re: Daily CrossFit Thread: Workouts and other musings..

Search the board for it and I have the links in there

So tonight is pyramid ladders in HiiBB fashion for shoulders and arms

7/5/3-5 rounds- emom
7- strict press/chins/ ghd situps-10 reps
5- same +10 lbs on press
3- same +10 lbs

At the end of each round 400m row for time

Rest 3 min between rounds.

Go up 10 lbs each round


After main lift- 2 rounds emom

DB single arm "21's"
KB overhead extensions
KB gun walk
KB shrugs
100 lbs sandbag carry

You go I go no resting:
100 barbell curls(50 reps each person)

You do burpees while partner goes

Gonna be a long hard one tonight.

Head colds I can do. Body clears out the sinuses while warming up.

Chest cold.. no. It just inflames my lungs and I'll be miserable

Well that was a son of a bitch. That 400 for time had me pushing hard.

3 Rounds of:

3 Rounds
8 pull-ups
12 DB Push Press 40# dbells

+

3 Rounds
12 pushups
16 dbell snatch 40# dbells

So 18 total rounds of work

3 mile run with 1 minute planks at every 1/2 mile. Then, 500 farmers carry with 20lb DB. Every time DBs drop, do 50 squats.

my back was smoked by the time i got to the 90%

on the bike i didn't have anyone to partner so i did 10 rounds 30secs max effort 60secs rest

on the last part i did strict pull ups

tell you one thing everyone of these workouts has left me leaving the gym or my garage drenched

Yea every one of the workouts has been killer. Even when I have changed things up some but kept the same theme they have been hard as hell.

Tonight was core and cardio for me.

3 rounds
10 ghd situps slow
200m row for time
1 min rest

3 rounds
10 strict hanging leg raises
10 cals on the bike

3 rounds
10 an rollouts
10 burpees(was supposed to be 40yard prowler push with bodyweight but rain out a damper on that)

Overall on HiiBB I am trying to do some semblance of the following

2 days lifting, 1 day core/cardio, repeat rest on 6th day.

Each day is something variation of

Main lift or variant
Opposing muscle group
Some form of high intensity cardio

Then I pick an accessory type circuit from the book that goes with the main lift for the day.

Overall I am loving the program. Hard as hell though. Thinking about going KB, DB and bodyweight with same movements for 4 weeks when I get back from vacation.

That's how I have been. My neighbor is getting great body recomp to. Losing close to an inch a week if the waist. Lost 5 lbs alone last week. He is the main reason I switched to this and glad I did for sure.

I listened to Brian alshure talk about doing

Main lift/antognist/abs/cardio plenty of times but kind of ignored it, but the shite works and these long arse EMOMs Ryan programs in every once in a while has new setting PRs.

Ones thing I don't get though is Ryan's obsession with one arm bench and incline. Brute body was the same way.

So DT. Never done it. How does one know if to try Rx? Is there some magic number for clean/jerk? I may set up the weight with a 35 plate in case I can't handle it.