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lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: Daily CrossFit Thread: Workouts and other musings..
Yea I was back on it too. Out of town and a buddy and me hit the frost workout from the hiibb100 book

10 rounds-2 90s rest between rounds

30s water rower in place of air bike
10 db bench press- 60's
10 strict chins

Limited on time so that's all we got in but it was pretty hard. I fell off on the strict chins after round 4 and by the end was just doing sets of 3.


CorkSoaker
LSU Fan
Member since Oct 2008
9655 posts

re: Daily CrossFit Thread: Workouts and other musings..
1.5 mile run
100 tire flips
1.5 mile run

Then tennis with the kid


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
39662 posts

re: Daily CrossFit Thread: Workouts and other musings..
Sunday funday in the garage.

Working with my 13 year old on chest today. His max is 125, but he hasn’t regularly worked chest.

For him:

Bench: Warmups, 95x5, 100x5x 105x4
Incline DBs: 30sx8x3

I’ll post my shite later:
This post was edited on 7/7 at 9:26 pm


CBLSU316
LSU Fan
Far Right of Left
Member since Jun 2008
10932 posts

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

400m run
30 air squat
20 dbell power clean
10 push press

Then

5x7 shoulder press


LSUAlum2001
LSU Fan
Tier BP
Member since Aug 2003
39662 posts

re: Daily CrossFit Thread: Workouts and other musings..
Chest
Warmups. 225x6, 235x5, 245x5, 145x20x3
Incline Flys: 50x8x3
Slow Single DB Pullovers: 50x8x3

Tomorrow’s GCF workout looks like fun

8 min AMRAP
1 Squat Clean 155/105
1 Front Squat

Add a rep after each round is complete
This post was edited on 7/7 at 7:10 pm


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10
tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
37934 posts

re: Daily CrossFit Thread: Workouts and other musings..
You do tire flips in your home set up?


CorkSoaker
LSU Fan
Member since Oct 2008
9655 posts

re: Daily CrossFit Thread: Workouts and other musings..
Empty lot next to gym

Today:

500 m walking lunges with 20 lb DBs
This post was edited on 7/7 at 8:26 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: Daily CrossFit Thread: Workouts and other musings..
I am fasting until Tuesday night then again until Friday so nothing crazy for me and not really CF

Ladder- 1 round every 3 min-5 rounds
Ssb squat-1/2/3/4/5
Hip thrust-5*5
Ghd situps-5*10

Pump work-
BFR calve raises
BFR curls


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00
tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
37934 posts

re: Daily CrossFit Thread: Workouts and other musings..
I always thought you worked out at home. They have a gym here with tires in an empty lot...you aren't from Cenla are you?


CorkSoaker
LSU Fan
Member since Oct 2008
9655 posts

re: Daily CrossFit Thread: Workouts and other musings..
I workout home/gym 50/50 probably.

No. MS Gulf Coast


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Daily CrossFit Thread: Workouts and other musings..
Workout of the Day

A.) 3 Sets:

-5-7 DKB Squat (3030)
-1 Min AMRAP V Ups

B) 8 Minute AMRAP

(155/105)

Squat Clean +
Front Squat

Start with 1 rep of each, then increase 1 rep each round.

Example:
1 squat clean + 1 front squat
2 Squat Cleans + 2 Front Squats



I asked coach what weight they think I should hit. Since I'm in a strength gaining phase and my Max FS is 225 and Max clean is 185, they suggested I go for the gusto and Rx with the caveat that I keep close attention to form and if starts to break, stop. so I listened.

4 rounds + 5 reps Rx. That was a serious grind but I'm happy I did it. Didn't stop early but did take very long breaks. Every squat clean was a single and the last round I was taking 20+sec per clean.
This post was edited on 7/8 at 1:33 pm


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
63407 posts

re: Daily CrossFit Thread: Workouts and other musings..
I would like to do that, but no squat cleans at our place.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

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

no squat cleans at our plac


dafuq


AlxTgr
LSU Fan
Kyre Banorg
Member since Oct 2003
63407 posts

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

dafuq
Can't trust people to do it right. There have been arm injuries.


tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
37934 posts

re: Daily CrossFit Thread: Workouts and other musings..
90 percent of 'squat cleans' I see are a power clean and a front squat, so maybe we do them a lot.

I rarely see a cross fitter catch it at their lowest point


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Daily CrossFit Thread: Workouts and other musings..
It's considered a squat clean if it's caught below parallel, power clean if caught above parallel. I catch it right around parallel and let the weights finish my depth, typically.

As for not doing them because people can't do them... that's a coaches job, to help people do them right and not get hurt. Seems odd to just never program them.


tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
37934 posts

re: Daily CrossFit Thread: Workouts and other musings..
I appreciate that. However for functional fitness they don't offer much benefit. Rarely does the casual cross fitter power clean less than they clean with a squat, so power can be more beneficial and the total work is more.

Or you could just perform a front squat, while work per rep is less, most people can do more reps. Work over time is where it is at.

Coaching? I have been in crossfit for 6 plus years and have been in about 10 different boxes. I have seen very very few coaches that should be coaching either the full clean or the snatch. I have a great deal of respect for a box that does not program lifts that have little functional benefit but do put people at greater risk for injury. And in the squat clean it could be quite serious.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: Daily CrossFit Thread: Workouts and other musings..
Fair points. I really like heavy cleans so I'm biased


tigerfoot
LA-Monroe Fan
Alexandria
Member since Sep 2006
37934 posts

re: Daily CrossFit Thread: Workouts and other musings..
I don’t like anything heavy anymore. I almost died today w cleans, squats and dubs


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105918 posts
 Online 

re: Daily CrossFit Thread: Workouts and other musings..
No HIBB today

Did some squat clean work

Worked up to a 215 single

Then conditioning

30 min AMRAP

10 dumbbell snatches at 50lbs
30 foot farmers carry with 53lb kettle bells down the drive way
Run 200 meters
Farmers carry the kettle bells back up the drive way
10 pushups
5 strict pull ups

frick me I was smoked


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