Gloves Down Balls out [Forum Archive]

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Gloves Down Balls out

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Posted by: goob

DD, have you a link to the crossfit program? My google search just turned up various organisations, I could'nt find an actual program.

It sounds awesome and hard. Which appeals to me.

Posted by: Double D

Welcome to CrossFit: Forging Elite Fitness

Posted by: Double D

It puts up a new workout each day. If I dont like it, I just look back at previous ones and go from there.

BTW-Core is way past torched! Tommorow will be strictly aerobic!

Posted by: goob

Quote:

Originally Posted by Double D

Welcome to CrossFit: Forging Elite Fitness

Thanks DD. I checked that one out first, but it did'nt seem to have a complete protocol, as in what to do each day. Obviously, this is up to the participant (own abitiltes etc..), according to some of the info, but I'd love to know what (sort of stuff) I should be doing each day. Glad your back on here, along with some others, a great source of knowledge.

Basically, I'd like to see a template/ example program that I could adpat/ follow to my own abilities. Do you have a basic 'rulebook' so to speak?

Something like:
Day 1: 1RM's + pylos.
Day 2: Bodyweight circuit + sprints
Day 3 : Timed compounds + metabolic lifts etc...

If you know what I mean. It's just hard to find an exact (sort of)template for this, telling you what sort of efffort to make on each day.

Posted by: goob

Quote:

Originally Posted by Double D

It puts up a new workout each day. If I dont like it, I just look back at previous ones and go from there.

BTW-Core is way past torched! Tommorow will be strictly aerobic!

Ok, further to that other post...... you basically check out what they say to do each day on the website and then.....do it?

That sounds cool, but is there not a specific template, or rough guide?

Posted by: Double D

Nope no rough guide at all. If this doesnt get you into shape nothing will. Its kinda frustrating some days because every once in a while they put deads on back to back days, so I just put a different lift in and make it my own program. Good stuff. Besdies that everything is soooo core oriented that you get strong as shit.

Posted by: goob

Quote:

Originally Posted by Double D

Nope no rough guide at all. If this doesnt get you into shape nothing will. Its kinda frustrating some days because every once in a while they put deads on back to back days, so I just put a different lift in and make it my own program. Good stuff. Besdies that everything is soooo core oriented that you get strong as shit.

So...you just follow the "workout of the day", day by day?

I thought there would be a specific protocol. Still, I'm still up for this, but what happens if you don't workout on a sprcific pattern - i.e Mon, Wed, Fri.

Would this mean you miss/ or repeat certain workout types if you vary the days of the week you workout?

Posted by: KelJu

Whats up DD? I haven't seen you in a while.

Posted by: Double D

We are a bread that knows exactly what we are doing so its easy for us to throw something together day by day, but for someone who dont know jack, then its not a good idea.

KJ- Nothing much buddy. I am the personal training director in Alton ay Club Fitness now.

Posted by: DeadBolt

lookin good in here bro!!!

loving this crossfit stuff it makes me miss my circuit work haha!

hows everything been?

Posted by: Double D

Things are going well.

Crossfit today:

10 1-legged squats
20 Dips
15 Pullups

*For 5 rounds

My time was-8:05

Ran 2 miles

Posted by: goob

Quote:

Originally Posted by Double D

Things are going well.

Crossfit today:

10 1-legged squats
20 Dips
15 Pullups

*For 5 rounds

My time was-8:05

Ran 2 miles

Ouch that sounds hard. I don't think I can even do 1 x one legged squat, guess I'll have to try. Nevermind 50 of them.....

Posted by: AKIRA

Its funny how you commented in my journal today cuz I was reading into some CrossFit stuff on the toilet. "Filthy Fifty" to be exact.

Seems like a real fun proggie. The first thing I thought was power + leaness being the 2 top side effects, if nothing else, goals!

I really like doing rep upon rep of things, but I always end up going back to brute strength. Shit, ask Stewart too, hes got the same...dissorder as I do.

Posted by: AKIRA

Quote:

Originally Posted by goob

Ouch that sounds hard. I don't think I can even do 1 x one legged squat, guess I'll have to try. Nevermind 50 of them.....

There are different ways to do them. The way I do them are basically half-ass Pistols, but thats a more advanced way.

Its a matter of flexibility at the most if you cant do them at first.

Posted by: Double D

I love to lift heavy, but I am addicted to this shit! The big thing is if its lean your looking for then this shit is where its at.

Posted by: Brutus_G

Good work D! I hate the1 legged squats but i know they have their uses.

Posted by: Double D

They Suck!

Posted by: Double D

Crossfit (3 of em)

Number 1

Hang Snatch 7x1
barx1
95x1
135x1
145x1
155x1
155x1
160x1
165x1
*Wanted to go higher, but no bumper plates and I didnt want to drop a bunch of weight.

Crossfit #2

20 Lunges
10 L-Ups
5 Handstand Pullups

*7 rounds for time

10:10

Crossfit #3

Ran 5K in 27 mins

Posted by: Double D

Ball Wall Squats at 10 feet
Sumo Deadlift into a upright row (75lbs)
Box Jumps (2 feet high)
Push Press
Supine Rows
* 1-minute each exercise for as many reps as possible. Go straight through with stopping the clock. Its for 3 rounds with only 1 minute rest before repeating. At the end post total number of reps

369-Total reps

Only 17 minutes, but I was spent!

Posted by: goob

Quote:

Originally Posted by Double D

Ball Wall Squats at 10 feet
Sumo Deadlift into a upright row (75lbs)
Box Jumps (2 feet high)
Push Press
Supine Rows
* 1-minute each exercise for as many reps as possible. Go straight through with stopping the clock. Its for 3 rounds with only 1 minute rest before repeating. At the end post total number of reps

369-Total reps

Only 17 minutes, but I was spent!

THis looks killer. Great job DD. 369 reps in 17 minutes is madness.

Whats Ball wall squats at 10ft?

Posted by: Triple Threat

DD, I'm getting tired just reading those workouts.

Posted by: Double D

20lbs ball. You squat and throw it up 10 feet, and keep repeating.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

20lbs ball. You squat and throw it up 10 feet, and keep repeating.

If I did that workout, I'd be throwing up too.

Posted by: goob

Quote:

Originally Posted by Double D

20lbs ball. You squat and throw it up 10 feet, and keep repeating.

Dear lord. Do you do this at the gym? After my 'barbell punch' incident I would be kicked out faster than you could say "pay for that damaged light fixing".

Can't wait to start crossfit.

Posted by: Double D

Trips I was pretty much spent. It was one of the hardest crossfits I have done in a very long time!

Posted by: Double D

Ya well I am the pt director so I kinda do what I want.....

Posted by: goob

Quote:

Originally Posted by Double D

Ya well I am the pt director so I kinda do what I want.....

Cool. You sound like the perfect trainer. Do you have anyone else doing this? What about your staff, like the instructors or clients? Do you make them do it?

Posted by: Double D

Vice president of our company is religious by it! I have 2 of my trainers who do it with me. I always win though.....

I love to do it with others cause it motivates me! Its not for anyone looking for an easy get by workout....

Posted by: goob

Quote:

Originally Posted by Double D

Vice president of our company is religious by it! I have 2 of my trainers who do it with me. I always win though.....

I love to do it with others cause it motivates me! Its not for anyone looking for an easy get by workout....

What about clients?

One last question: You do the workout of the day from the website. but is it ok just to do it 3-4 times a week, rather than every day?

Posted by: Double D

I do crossfits atleast 4 days a week. They have the last months crossfits posted up, so I just use what fits for me. If I do something like heavy deads the day before I stay away from lots of reps with deads the next day. I just make it around what I need. Like I am doing crossfits all week and then on Friday I amgoing over to another gym and doing a simple heavy chest and back on Friday. I am not looking forward to it, just to damn boring!

Posted by: Double D

Oh and ya I put some clients through some modified ones.

Posted by: goob

Cool. Looking forward to killing myself with this.

I did something similar a while back and the looks I got from other gym goers were priceless. Me dripping with sweat rushing around like a cheeta on speed before decending into a wreck that looked like Yoda after 10 days in an industrial washing machine.

Posted by: Double D

Thats a pretty good comparison! I am literally spent when I am done! Dude go to crossfit.com and check out the demos, they are ridiculous!

Posted by: goob

Watched one where they did some pretty heavy 'thrusters' - front squat to push press for about 30 reps, then 30 pullups and repeat. It looked absolutely brutal.

...and I bet that was'nt even the worst of it.

Posted by: Double D

I watched some guys jerk 315 on one of those vids the other day. So for people to say that shit dont make you strong they are nuts!

Posted by: Brutus_G

I can only imagine how you must look like a spartan.

Posted by: Double D

Definitly not. I am fairly strong, but I have some work to do. I am not lean enough and definitly not strong enough! Once I settle I will prolly die.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Definitly not. I am fairly strong, but I have some work to do. I am not lean enough and definitly not strong enough! Once I settle I will prolly die.

I hear that the results you have gotten are just never good enough to back off or stop ever.

Posted by: Gazhole

Quote:

Originally Posted by goob

After my 'barbell punch' incident I would be kicked out faster than you could say "pay for that damaged light fixing".

Hahaha, this made me literally laugh out loud

Awesome workouts, DD - you're a damned machine!

Posted by: Double D

Not a machine at all. You should see me laying on the floor after I am through! URGH! I think I am going to do a aerobic workout only today, I am VERY SORE!

Posted by: Gazhole

Quote:

Originally Posted by Double D

Not a machine at all. You should see me laying on the floor after I am through! URGH! I think I am going to do a aerobic workout only today, I am VERY SORE!

Thats only because your power core overheats

Posted by: KelJu

Quote:

Originally Posted by Double D

We are a bread that knows exactly what we are doing so its easy for us to throw something together day by day, but for someone who dont know jack, then its not a good idea.

KJ- Nothing much buddy. I am the personal training director in Alton ay Club Fitness now.

Thats awesome. Is the pay satisfactory?

Posted by: Double D

Making about 90,000/year

Posted by: KelJu

Quote:

Originally Posted by Double D

Making about 90,000/year

Posted by: AKIRA

WHAT?! Get the fuck out of here!

Posted by: Double D

True story. I am the boss man at DFM. As a trainer I was lookin at 40,000/year and that wasnt a gurantee. So ya its good stuff.

Posted by: yellowmoomba

Good to see you back

Your workouts look challenging and fun.

Posted by: Double D

Good to be back YM.

No big deal today:

Ran 4 miles
35 mins

Small Circuit

Box Jump
Jump Rope
Situps
3 rounds no rest

Elipitical
10 mins

BLAH

Posted by: 1quick1

Quote:

Originally Posted by Double D

Making about 90,000/year

Damn baller

Posted by: Double D

Its good stuff. Just found out Club Fitness is going to be advancing into the Kansas City area! I am pretty excited about that! Just means more buisness and more money!

Posted by: AKIRA

I was reading into Andy Petranek's cross fit gym and though it looks exciting, I cant see it do fantastic for hypertrophy. I can see it doing wonders for cutting, functional strength (my specialty), and just a healthier way of life.

I will really try to see if I can incorporate some of this at the gym I am at now. Might be kinda tough to make sure I have equipment available.

Posted by: Double D

I started only using it now and then. But I got addicted. Heres the way I think: whats the point of being big and strong if you cant use it? I dont want to have to squat 10 reps and breath heavy afterwards, ya know? Anything anerobic is just to easy anymore. If I dont feel like ass after a workout, then I dont feel like I did enough.

Posted by: Double D

Here ya guys go:

Bench
225x3
275x3
315x3
345x1
370x1 pr

Incline
225x3
275x1
300x1 pr

Pullups
bw+45x10 (4 sets)

CGRow
200x10 (4 sets)

Posted by: yellowmoomba

How many days a week are you going "crossfit" type workouts?

Posted by: Brutus_G

Awesome stuff D!

Quote:

Originally Posted by Double D

Here ya guys go:

Bench
225x3
275x3
315x3
345x1
370x1 pr

Incline
225x3
275x1
300x1 pr

Pullups
bw+45x10 (4 sets)

CGRow
200x10 (4 sets)

Posted by: Pylon

Heya D -

Congrats on the gig. Sounds like it is working out great!

I started tinkering with crossfit as well (though haven't been actively with it lately).

So are you moving to KC? How are you tied into the CF move there?

Posted by: Double D

No I highly doubt I go anywhere. DFM is who I work for, but we are leased onto Club Fitness. If I were to go to KC I would have to make a good amount more. Its just tough to move me a wife and 3 kids. We shall see though.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Here ya guys go:

Bench
225x3
275x3
315x3
345x1
370x1 pr

Incline
225x3
275x1
300x1 pr

Pullups
bw+45x10 (4 sets)

CGRow
200x10 (4 sets)

You exceeded me!!!!

What are your rests like?

Posted by: Double D

Rests were full ri's. I was just seeing what I could do.

Crossfit

45 Double Unders
135 squat clean
135 dips
45 Double Unders

*Was suppose to be for time, but it was to damn hard and I just got through it in like 25 minutes! Fuckin tough. Squat cleans were about the death of me.

Ran 1 mile-7:00 flat

Posted by: Double D

I just bought a set of rings, so I will be using those as soon as they get in! Good stuff!

Posted by: goob

Quote:

Originally Posted by Double D

Rests were full ri's. I was just seeing what I could do.

Crossfit

45 Double Unders
135 squat clean
135 dips
45 Double Unders

*Was suppose to be for time, but it was to damn hard and I just got through it in like 25 minutes! Fuckin tough. Squat cleans were about the death of me.

Ran 1 mile-7:00 flat

135 dips????? 135 squat cleans??? This is nuts, I think I would have to build up to this cross fit stuff. Really extreme.

Good job DD.

Posted by: Double D

Let me readjust that:

135lbs squat cleans for 45 reps, sorry!

It was suppose to be 45 ring dips, but I have it to where 3 regular dips=1 ring dip.

Posted by: Brutus_G

I bet those squat cleans sucked sounds like the kind of exercise that is a ball buster.

Posted by: Double D

Crossfit

Standing OH Press
135x1
145x1
155x1
175x1
200x1

Push Press
135x3
155x3
175x3
205x3
225x1
230x1

Pullups
bw+45x1
bw+75x1
bw+90x1
bw+120x1
bw+145xfailed

Ran
3 miles

Posted by: goob

Holy shit D! Your doing weighted pullups sans 120lb's?? That's almost 100lb's heavier than my best efforts!

Posted by: yellowmoomba

Looking good

What's your pace in the run?

Posted by: Double D

Goob Thanks buddy.

Crossfit

135lbs dead-15 reps
135lbs hang clean-12 reps
135lbs Front Squat-9 reps
135lbs Push Jerk-6 reps

5 rounds for time

*Time was 28:10

Ran 5 miles

Posted by: Double D

I run it from 6.0-8.0 just varies.

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Goob Thanks buddy.

Crossfit

135lbs dead-15 reps
135lbs hang clean-12 reps
135lbs Front Squat-9 reps
135lbs Push Jerk-6 reps

5 rounds for time

*Time was 28:10

Ran 5 miles

Ok. I have resurfaced.

I have been following the CF stuff, because it looks very interesting to me. I am bored with coventional PL and BB training, and am suffering from overuse injuries (arthritis mainly). Heavy weight all the time is bad for me.

CF appeals to me because it changes up all the time, and with different emphasis.

I have tried some of the WOD workout's and LOVE the variety.

Today's WOD totally kicked my ass, to an embrassing degree. I can easily do 135 for the reps prescribed for all movments, EXCEPT the hang clean for 12 reps. After 2 rounds I was sucking wind so bad, I had to quit. At 52 I don't want to risk a heart attack

DD, should I back off the weight to accomplish the goal, or just take LONG rest periods to get the 5 rounds? My main downfall was the hang cleans, not a movement I am familiar with. My form was awful. Watching a vid is great, but hard to translate to the gym floor..

BTW, great to see you are back!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Ahhhhh..........look who's back

And you didn't stop by to say hi

Posted by: Double D

JD Drop weight for sure. Try doing 105 instead. Then work your way up. I sure am glad to have someone on board with me.

Posted by: Double D

Crossfit

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

*I am retarded and did this wrong. I didnt use as many sets as needed. Once I couldnt do anymore pullups in a row I was done. So I got about 13 minutes.

2nd Crossfit

Run 800 meters forward
Run 400 meters Backwards
Run 800 meters Forward
Run 400 meters Backwards

Time was 11:39

Posted by: Double D

Crossfit

95lbs thrusters
Pullups (Chest Must hit the bar)
Reps of 21-15-9
*For time of course

Time was-5:04

Max Bench
225x1
275x1
315x1
375xfail
365x1

100 Burpees

Done

Posted by: Brutus_G

Wow killer stuff D! Those pullups look like they would suck. How did the one rep max feel on the benchpress.

Posted by: Double D

The 1rm felt like my shoulders were going to break in 2! I actually did that after all the thrusters which impressed me! I think fresh the 375 would go up.

Posted by: yellowmoomba

Nice work Mr. Crossfit

Posted by: Brutus_G

Quote:

Originally Posted by Double D

The 1rm felt like my shoulders were going to break in 2! I actually did that after all the thrusters which impressed me! I think fresh the 375 would go up.

Im psyched for when you hit 400 which will be the time i hit 300 lol. Im hitting 300 soon to.

Posted by: Double D

Thats really not my big goal right now, but would definitly be a plus!

Posted by: Double D

Crossfit

50 bw squats
21 pullups
21 dips
hang clean with 135lbs-10 reps

*3 rounds for time

Time-10:10

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Crossfit

50 bw squats
21 pullups
21 dips
hang clean with 135lbs-10 reps

*3 rounds for time

Time-10:10

Did you do 3 sets of 21 pullups and dips ?

Posted by: Double D

21 reps for each round and there were 3 rounds

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

21 reps for each round and there were 3 rounds

Nice.

That's tough.....21 non stop pullups for three rounds

Posted by: Brutus_G

That's what i call power!

Quote:

Originally Posted by Double D

21 reps for each round and there were 3 rounds

Posted by: Double D

I did a simple arm workout yesterday and ran a mile. Nothing to great, but it was something.

Today is going to be a 10k run. Ought to be good stuff.

Posted by: Double D

Crossfit

All for a 1-rm
Squat-425
Standing OH Press-190
Deadlift-425
*I suck

Run 10k (6.2 miles)
Time-58:08

Posted by: Stewart14

Quote:

Originally Posted by Double D

Crossfit

All for a 1-rm
Squat-425
Standing OH Press-190
Deadlift-425
*I suck

Run 10k (6.2 miles)
Time-58:08

Maybe if you didn't run 8 billion miles a day in 15 minutes you would have higher 1 rep maxes! Shit, I wouldn't worry bout those numbers, sure some of us might lift more than you do on certain lifts, but we aren't running our asses off everyday or doing 85 pullups at a time or stuff like that, so I say good stuff

6 mile run.....you're nuts

Posted by: Double D

Haha....you know 4 months ago I wouldnt even consider running! Then started doing these crossfits, and I love running. Well maybe not love running, but its a hell of alot easier! Besides that I like the looks people give me in the gym when I am throwing 20lbs balls in the air, doing double unders, and as fast as I can 135lbs thrusters. I always get asked, are you training for some type of event.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I did a simple arm workout yesterday and ran a mile. Nothing to great, but it was something.

Today is going to be a 10k run. Ought to be good stuff.

You know i have to admit this crossfit stuff is begining to grow on me. I gave it a try ,but in the form of MMA training.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Crossfit

All for a 1-rm
Squat-425
Standing OH Press-190
Deadlift-425
*I suck

Run 10k (6.2 miles)
Time-58:08

What's this "i suck" business? You matched your squat and deadlift and if i remember correctly last time your squat was much more powerful then your deadlift.

Posted by: Double D

Y but deads stayed the same and squat dropped.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Y but deads stayed the same and squat dropped.

Oh i didnt know. Well whatever man you just had a bad day next time you test it you'll be good and set a PR or two.

Posted by: Double D

First off I decided to see what I could OH Press (With a little push from the legs).

OH Press
135x1
155x1
175x1
185x1
205x1
225x1
235x1 pr

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
*I got to 13 minutes! And that was a pr also. I made sure I went all the way down each time and on the way up I made sure the chest touched the bar.

THIS IS WHERE IT GETS SERIOUS!!!!

1/2 mile run
50 hyperextensions
50 situps
*3 rounds

Time-18:23[/B]
Alright so I bought a new supplement called Morph. It is sooo awesome. I had the best workout of my life! I was stronger and had alot more endurance! It was awesome. The shit is expensive, but its worth it.

Posted by: BulkMeUp

I think your second set of OH press is my max

Posted by: Double D

Haha, I felt pretty damn strong on those!

Posted by: Burner02

wassup, D!
How's things?

Posted by: Brutus_G

Freakin nice OHP man!

Posted by: Double D

Whats up Burner? Things are very good. I am running a club, have 3 beautiful kids, and things are going well. This month has been a tough one for training. We have been having a hell of a time getting people into the gym and buying training. The economy is struggling. We have a good majority of people who work for AB and they just got bought out so I dont know how thats going to workout.

Kyle thanks buddy. Shoulders and core are sore as hell today! Oh I forgot I decided to bench a bit. I got 315 for 5 which is getting better. But my front delts are screamin at me today!

Posted by: Double D

Crossfit

Deadlift
225x5
275x5
315x5
365x5
365x5

Ran 5k
27:42

Posted by: AKIRA

Quote:

Originally Posted by Brutus_G

You know i have to admit this crossfit stuff is begining to grow on me. I gave it a try ,but in the form of MMA training.

Its a LOT like the MMA training.

Double, in all fairness, how long did it take you to find a grove in the crossfit training? Meaning, when did it no longer feel unfamiliar or when you didnt care about the stares..?

Posted by: Double D

Haha, people stare at me everyday doing this stuff. I get asked what I am training for atleast once a week. It probably took about 2 months before I was like, ya this is what I do.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Whats up Burner? Things are very good. I am running a club, have 3 beautiful kids, and things are going well. This month has been a tough one for training. We have been having a hell of a time getting people into the gym and buying training. The economy is struggling. We have a good majority of people who work for AB and they just got bought out so I dont know how thats going to workout.

Kyle thanks buddy. Shoulders and core are sore as hell today! Oh I forgot I decided to bench a bit. I got 315 for 5 which is getting better. But my front delts are screamin at me today!

I hope your delts are sore, that's the most incredible sensation you can get from weight lifitng. Awesome to hear about that 5 rep buddy i can vaguely recall when you hit that for a 1RM grinder

Posted by: goob

Quote:

Originally Posted by Double D

Crossfit

Deadlift
225x5
275x5
315x5
365x5
365x5

Ran 5k
27:42

Good stuff DD. How did the hams take to the run?

Posted by: tucker01

Still playin ball?

Posted by: Double D

Tha hams to that run were aweful. Cramped the hour time.

Ya I dont play a whole lot of ball anymore, but I play now and then. Just to busy!

Posted by: Double D

Well heres yesterday's workout.

WOD-"Cheif"

3 minutes per round
1 minute rest between rounds
*5 Rounds

135lbs power Clean
6-Pushups
9-Squats

I got 25 rounds total. Thise was one of the toughest I have done!

Posted by: goob

Holy shit. That looked incredibly nuts, still on crucifyfit....sorry crossfit.

Awesome.

Posted by: Double D

Haha.....ya I am knocking it out. I was sick for like 2 months with nomonia.....but good now.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Haha.....ya I am knocking it out. I was sick for like 2 months with nomonia.....but good now.

Damn that sucks bro.

Posted by: SheLifts

Quote:

Originally Posted by Double D

Haha.....ya I am knocking it out. I was sick for like 2 months with nomonia.....but good now.

oh hello!

Posted by: Double D

Quote:

Originally Posted by SheLifts

oh hello!

Hello....

Grace

Clean and Jerk 135lbs-30 reps
*For time

2 mins and 38 secs. Did really well here. There was this big ole steroid guy came over and wanted to try it. His time was 6 mins flat.....

Posted by: Double D

Friday I did:

Continuous clock. 1 pullups first minute, 2 pullups second minute, 3 pullups third minute....etc. Got really hard whenever I got to 15.

Total-15 rounds

Did the same with Incline Bench (.075%bw-150)-17 rounds

Posted by: Double D

OH btw----asked Prince to change my name for me and he did so. For those who know me as Malley on every board other than this one.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Hello....

Grace

Clean and Jerk 135lbs-30 reps
*For time

2 mins and 38 secs. Did really well here. There was this big ole steroid guy came over and wanted to try it. His time was 6 mins flat.....

Still Cross-fitting I see

Was this your only exercise for the day?

Posted by: Brutus_G

Quote:

Originally Posted by Malley

OH btw----asked Prince to change my name for me and he did so. For those who know me as Malley on every board other than this one.

That's cool to hear bro. Guess ill have to refer to you as M from now on.

Posted by: Scarface30

nice looking Crossfit session Malley

hard as shit I can imagine!

Posted by: Double D

Nothing easy about it:

WOD-Isabel
Power Snatch 135lbs-30 reps-for time
1 min and 45 secs! An all time best for me. Maybe shouldve used a heavier weight. My spotter watched my form the whole time. I took one break and went from there.

Posted by: Double D

Thanks guys, I have been trying to get a solid 5 days in a week, but so much just keeps coming up at the club I get sidetracked. And the boss only wants me working out from 2-4.....so if something comes up at that time I dont get to workout, which sucks.

Posted by: Pylon

Nice work Mal. Xfit is brutal. It seems like the kind of thing that goes nicely with the HIT mindframe.

Posted by: Double D

It actually would go very well with hit. Only problem with Crossfit is that sometimes they go throughout a week to try and overtrain a certain muscle group like shoulders.....then to add hit to that would be to much.

Posted by: Brutus_G

Quote:

Originally Posted by Malley

It actually would go very well with hit. Only problem with Crossfit is that sometimes they go throughout a week to try and overtrain a certain muscle group like shoulders.....then to add hit to that would be to much.

Do they often attempt to over train to cause muscle growth in the rest period?

Posted by: Pylon

Quote:

Originally Posted by Malley

I was thinking more about the mindset than trying to combine the two.

Posted by: Double D

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

I got 8 rounds and 104 pullups

Posted by: Pylon

Nice work!

Posted by: Brutus_G

Wow a 104 pullups! That shit is crazy!

Posted by: Double D

Thank you very much

We put this together:

Ring Dips
OH Press-115
L-Pullups

*5 rds max reps

My total was 197

Posted by: Scarface30

104 and pullups?!? that's crazy man!

that crossfit above looks brutal! nice job

Posted by: Double D

Wasnt the easiest!

Push Jerk
135x5
155x5
185x5
205x5
215x5

*If I was fresh I think 235 could have went up 5 times. Hardest part was simply balancing at the top.

Ran
2 miles

Posted by: Brutus_G

I hate push jerks why not do a push press its easier to execute? Good work regardless.

Posted by: Double D

Well you have to work with both. Its not like I just do the push press or just the push jerk.....thats like asking why only dont you always just do a hang clean? Realize they both serve a purpose.

Posted by: Triple Threat

Still going strong with the crazy-man workouts I see.

Have you forgotten how to powerlift?

Posted by: Double D

No powerlifting for me, its just to boring. Besides that it kills my shoulders and knees.....

Posted by: Brutus_G

Quote:

Originally Posted by Malley

Well you have to work with both. Its not like I just do the push press or just the push jerk.....thats like asking why only dont you always just do a hang clean? Realize they both serve a purpose.

Good point D i was just looking at it from a get strong and big fast standpoint ,but i understand where your coming from.

Posted by: Double D

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

I got 8 rounds....good shit though.

Posted by: Brutus_G

Quote:

Originally Posted by Malley

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

I got 8 rounds....good shit though.

When my hand heals ill give this one a try it looks like hell.

Posted by: Stewart14

Quote:

Originally Posted by Malley

i dont get it. you do one rep in the first minute and then wait until that minute is up before you go on and do 2 reps in the second minute? If thats the case you only got 8 rounds? tsk tsk, I thought you could do better than that!!

*goes and hides in corner because I can't even do a clean and jerk correctly to begin with!*

Posted by: Double D

Quote:

Originally Posted by Stewart20

*goes and hides in corner because I can't even do a clean and jerk correctly to begin with!*

Haha....ya I definitely thought I would get 10-12 rounds, but it just wasn't going to happen...with good form that is. Little more aerobic than I thought as well!

Posted by: Double D

Run 400 meters
21 L-Pullups
21 135lbs OH Press
Run 400 meters
15 L-Pullups
15 135lbs OH Press
Run 400 meters
9 L-Pullups
9 135lbs OH Press

16:05 was my time

Posted by: Double D

I had a hard time with the OH Presses.....135 was a bit more than I shouldve did for all of those reps!

Posted by: Scarface30

awesome crossfit session man!

how's things?

Posted by: Double D

Just a small update. I dont see to many people who used to be here all the time anymore, but for the few there are here is where I am in terms of maxes:

Bench-did 405 yesterday a new pr
Squat-510 did that about 2 months ago
Deadlift-who knows, I suck there. Maybe 460? My form just goes bad once I get to heavy
Standing OH press-225
Push Jerk-I did 295 2 months ago.

Thats about it for now. Going to get some cardio going on real soon again. I dropped the ball there for the past 2-3 months. Cya guys soon.

Posted by: yellowmoomba

Nice numbers

Posted by: Triple Threat

Some of us are still here, but not as often. Life happens.

Posted by: Double D

Hey guys.....ya I am not here at all, EVER. I cant get on this site from work, but I can a few others so I am there alot. In case people didnt know I am the personal training director at Alton Club Fitness. Things are going really well. I mean it is January and we get those extra 120 members joining for their new years resolution! Anyways, nice talking to you guys!

Posted by: Double D

Wow after reading all of my old entries, my strength sure was good.

I had a heck of a time finding my password for this place! Now that I have and I can check it out at work, I should be around alot.

Posted by: yellowmoomba

Hey there

What have you been up to? How's the training?

Posted by: Scarface30

eeyyyy! Malley!

long time man, how are you doing? how's your family? still lifting big weight I assume!

Posted by: Double D

Its always good to talk to alot of the guys I have learned a thing or two in the past! Things are goin well. Behind on a few bills like normal, but hey who isnt! Lifts are still pretty decent I think. Bench is hovering around 355-365, squat 445, and I dont deadlift anymore. Kinda wishing sometimes I was still just a trainer and not a head trainer.....so much less responsibility.....but more money. How have you guys been?

Posted by: Triple Threat

Is it a coincidence that you return the day after Albert goes deep twice?

Posted by: Double D

Quote:

Originally Posted by Triple Threat

Is it a coincidence that you return the day after Albert goes deep twice?

No, but its about damn time he does something and stops allowing Holliday to carry them!

Posted by: Triple Threat

Quote:

Originally Posted by Malley

No, but its about damn time he does something and stops allowing Holliday to carry them!

Quite the pickup for the Cards. Now all they have to do is beat out LA and Philly to get to the WS.

Posted by: Double D

They killed the Dodgers in their series a week ago.

Here was Mondays workout:

Standing OH Press
185x6 (3 sets)

Seated DB OH Press
90'sx6 (3 sets)

Kneeling Cable OH Press
Dont know weight, 3x10

Upright Rows
125x10 (3 sets)

15 mins of up downs

Posted by: Archangel

Quote:

Originally Posted by Malley

They killed the Dodgers in their series a week ago.

Here was Mondays workout:

Standing OH Press
185x6 (3 sets)

Seated DB OH Press
90'sx6 (3 sets)

Kneeling Cable OH Press
Dont know weight, 3x10

Upright Rows
125x10 (3 sets)

15 mins of up downs

Big #'s there my Friend!!! That would DESTROY my shoulders!!!

Posted by: Stewart14

Eh, you'll always be DD to me! Anyways, sick shoulder workout there buddy, so what are you doing these days, are you still on the Crossfit bandwagon?

Posted by: Burner02

greetings and durka, durka, amigo!
Good to see ya back!

Posted by: Double D

Archie Thank you brotha

Stewart I havent Crossfitted recently because I sprained my foot and I am trying to rehab it as much as possible. But just been working on strength things for the past month. I have gained like 3lbs in the past month, but strength has went up as well.

Burner Well buddy good to be back. I dont know alot of these new fellas here, but I am sure I will get to know them soon. How are things your way?

Posted by: Double D

Tuesday

Pullups
bw+25x10 (3 sets)

CG Row
220x10 (3 sets)

Independent handle Pulldowns
200x10 (3 sets)

Supine Rows
bwx20 (3 sets)

BW Curls
10 reps (3 sets)

Wednesday

Incline Press
225x10
245x10
255x9
265x6

HS Incline
3 plates + 25lbsx6 (3 sets)

Plyo Pushups
10 reps (3 sets)

Iso-Extreme Pushups
1-72 second hold

Tricep Pushdowns
120x8 (4 sets)

Thought: Strength is up a bit. I sure would like to incline 275 for 10, but I dont see that happening for a while! Hopefully thats a next summer goal!

Posted by: yellowmoomba

Looooooooking goooooooooood !!

Posted by: tucker01

And let me guess.... still ain't playin any ball.

Posted by: Double D

No ball at all. I have played like 5 games this summer. No time at all! I work 55 hours a week and with 4 kids I dont have alot of extra time.

Just did arms today, dont even want to post it!

Posted by: Burner02

Quote:

Originally Posted by Malley

Burner Well buddy good to be back. I dont know alot of these new fellas here, but I am sure I will get to know them soon. How are things your way?

...as good as one can be in a war zone...

You gonna post up some pics??? standing mil press of 225lbs? You gotta be a monster!

Posted by: JerseyDevil

Like Stewart said, you'll always be DD to me

.
Welcome back buddy. Yeah, I took a long break from IM also.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Now all they have to do is beat out LA and Philly to get to the WS.

Bite your tongue

. Go Phils!

Posted by: Pylon

Hey, I know that dude....

Posted by: Gazhole

Nice workouts, brother. Lets keep the pain train rolling!

Posted by: Double D

Quote:

Originally Posted by Burner02

...as good as one can be in a war zone...

You gonna post up some pics??? standing mil press of 225lbs? You gotta be a monster!

I am a bit higher in bf right now than I want to be, but I recently moved and with the new house has come a bit more partying than I should be doing!

Posted by: Double D

Heres a picture of me at a bar about a month ago. I think I got it to upload right. Of course I am the one in the yellow shirt.

Posted by: Pylon

Yeah...I don't know how you live with yourself...

Where's your new crib? Still over on the IL side of the river?

Posted by: Burner02

hey! new house too? Mov'n on up!
Lookn' strong, bud!
so uh....is that the wife? She...uh..have a sister? cute friends?

Sounds like you're having some fun. enjoy your friends and family. As you just found out to what happened to a co-worker here. Gone in a blink of an eye.
So, have fu; train hard

Posted by: Gazhole

Loving the beard, man! Looking thick, too

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Heres a picture of me at a bar about a month ago. I think I got it to upload right. Of course I am the one in the yellow shirt.

Looking strong

Posted by: Double D

She is not my wife, just a good friend. It was funny that night though, she got drunk and had alot of things to say, haha.

Thanks guys, I have alot of work to do yet. I got to get this bodyfat down!

Posted by: JerseyDevil

Quote:

Originally Posted by Malley

She is not my wife, just a good friend. It was funny that night though, she got drunk and had alot of things to say, haha.

Thanks guys, I have alot of work to do yet. I got to get this bodyfat down!

Repeat after me... I am married and have a wonderful family... I am married and have a wonderful family...

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Repeat after me... I am married and have a wonderful family... I am married and have a wonderful family...

Good advice

Posted by: Pylon

Quote:

Originally Posted by JerseyDevil

Repeat after me... I am married and have a wonderful family... I am married and have a wonderful family...

Posted by: Double D

Ya ya. Todays workout not to shab. I was pressed for time so didnt get much in other than a quick 25 minute workout!

Push Press
135x10
185x6
205x6
225x3
255x3 PR

HS OH Press
3 plates x10 (3 sets)

Superset
Side raises with Upright Rows
25'sx10 90x10 (3 sets)

DONE

Posted by: Pylon

That's nice work, especially in only 25 min.

Posted by: Burner02

Quote:

Originally Posted by Malley

She is not my wife, just a good friend. It was funny that night though, she got drunk and had alot of things to say, haha.

Quote:

Originally Posted by JerseyDevil

Repeat after me... I am married and have a wonderful family... I am married and have a wonderful family...

...however...Mike-n-JD are single and could help you out...after all...everybody deserves to be happy, right?

Posted by: Pylon

Quote:

Originally Posted by Burner02

...however...Mike-n-JD are single and could help you out...after all...everybody deserves to be happy, right?

Wait...are you hitting on Malley's friend or Malley...I'm confused...

Posted by: yellowmoomba

Quote:

Push Press
255x3 PR

DAAAAAAAAAAAAAMN!!!! VERY nice.

Posted by: Gazhole

Great push press, dude!

Posted by: Double D

Thanks guys! Those have came a real long way. I remember not long ago I was struggling with 225 for 1. I finally feel like I am getting strong. I remember when the mark for someone being a so called "strong" person was benching 300lbs. Heck I have close gripped that for 3. It just doesnt make much sense to me. I like to look at things from a fuctional standpoint. For me to be "strong" in my eyes I want to be able to pick something up and walk with it, flip 400lbs tire X amount of times, heck I even look at a standing press much like push press as functional. I think it all begins at the core.....without a strong core I wouldnt be able to push press 100lbs.

What does strong mean to you guys?

Oh and thanks guys but ya I am happy without hooking up with her. Shes nice looking though.

Posted by: yellowmoomba

Strong to me is relative to your BW:

Deadlift at least BW x 2.5 x 10 reps
Push Press BW x 5 reps
Weighted Chin BW + 50 % of BW x 5 reps
Squat BW x 2 x 10 reps

Posted by: Double D

That is strong imo as well. I can only get 2 of those. My deads are ugly and I dont think I can squat 410 for 10 reps.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Strong to me is relative to your BW:

Deadlift at least BW x 2.5 x 10 reps
Push Press BW x 5 reps
Weighted Chin BW + 50 % of BW x 5 reps
Squat BW x 2 x 10 reps

Come on now YM, That deadlift one is especially outrageous, I mean how many 200 pound guys have you heard about deadlifting 500 pounds 10 times?? that is reserved for elite strength guys. trap bar, different story, but regular deads? that is elite right there.

the others I will give you they are attainable for fairly normal strong guys. I think with some practice I could easily do the chins and push press and the squat is probably doable for good squatters, something I will never be of course.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

I never said they were eazy goals.

If that was the case - EVERYONE would be considered "Strong".

I can do the chins now, will be able to do the push presses in the next two months, the deads would be EXTREMELY difficult - I can do 2.25 x BW for 10 reps with the trapbar now, and finally the dreaded squats....NFW (no f'ing way) at this moment.

Posted by: Double D

Heres where I am:

Chins-There
Squat 375x10
Push Press-BWx8
Deads-No clue, but definitly not close

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Heres where I am:

Chins-There
Squat 375x10
Push Press-BWx8
Deads-No clue, but definitly not close

You are STRONG

What's your BW?

Posted by: Double D

215 or so

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I never said they were eazy goals.

They are certainly not easy, but nothing that a lot of hard work and dedication can't accomplish. The thing is, I would say there are only a select few of us out there who have the will, dedication, and whatever else is needed to get there. I would bet probably something like only 5% of the entire population can or will achieve these goals. So if my math is correct, 250 million people out of the 5 billion on the planet will ever do any of these goals. Still a lot of people, but still 4.75 billion out there who can't do it

Also, you have a lower bodyweight than I do, so you indirectly have an advantage. If I am carrying 30 lbs more than you, it just adds to what I have to lift. For example, I think you said you are 185 right? So you techincally only have to do BW+92.5 for 5 reps on chins to achieve your goal. I, at 215, would have to do BW+107.5 PLUS the extra 30 bodyweight pounds I have, so it becomes a lot more.

so I don't like your weight related goals, lol.

Better to just state a certain weight goal, and then get there. For instance:

deadlift 600 pounds 3 times (I think high rep deads are dangerous anyway)
squat 450 pounds 10 times
push press 225 pounds 5 times
bench press 405 pounds 5 times
chins bw+100 pounds 5 times
dips bw+180 pounds 5 times

stuff like that

EDIT: ok, I am making too much of this I know ....

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

Strong to me is relative to your BW:

Deadlift at least BW x 2.5 x 10 reps
Push Press BW x 5 reps
Weighted Chin BW + 50 % of BW x 5 reps
Squat BW x 2 x 10 reps

Around 1.3 x 10 reps with deadlift, squat is even less, no idea with push press, but 22lbs off the pullup one

Relative to bodyweight is definitely the best way to judge though.

Posted by: Stewart14

Quote:

Originally Posted by Gazhole

Around 1.3 x 10 reps with deadlift, squat is even less, no idea with push press, but 22lbs off the pullup one

Relative to bodyweight is definitely the best way to judge though.

why do you say that? there are a lot of variables to consider with bodyweight though. if 2 people had identical lean mass numbers, yet one was 8% bf and ripped and the other was 15% bf and had a weight of say 25 pounds more and they had identical strength, the lean guy would be able to claim a 2x bw squat but the not so lean guy would not. I know it's semantics, but why does the heavier guy get shafted? that's why I like concrete numbers, because you can have leaner less heavy people with identical strength to a heavier guy, and it might just boil down to the lean guy having a better diet, I don't know.

Yeah, I am fighting this cause I am close to 220 lbs, so I am one of the heavier guys who get shafted in this game!

Posted by: Gazhole

Quote:

Originally Posted by Stewart14

Maybe i like the BW method because i'm a smaller guy?

I dunno, its probably just semantics with me aswell. When i think "who is the strongest?" i think in terms of strength:mass ratio, rather than who can lift the most weight. Both obviously fall well within the word "strength" though. I guess it's the distinction between relative and absolute strength.

I look at me and a guy at the gym. He weighs 120kg, i weigh 80kg. My max deadlift is 135kg, his is 225kg. In terms of strength to weight ratio, im 1.6 and he is 1.8. These numbers aren't really that far apart, but i'm still in awe of his strength at lifting that much damned weight.

There is also a girl on my course who weighs about 55kg, and she can bench 60kg for 10, and Deadlift 80kg for reps. Those weights aren't anything to me, but the strength to weight ratio is still close to mine, so i think shes really strong in that way.

Confusing as hell :P

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

You wouldn't be so heavy if you did some cardio..............

(I am laughing out loud right now because I can see the steam about to come from your ears)

Posted by: Pylon

OK, let's be clear. There is a difference between "who is strong" and "who is strongER."

I think if you are comparing two people, then yes, you can use BW as a comparative factor. But just to determine if you are strong? I'd have to think there is a better way. I like concrete numbers for that.

Posted by: Double D

Maybe thats a question that shouldve been posted in the main training section!

Anyways:

Pullups with bands tied to a dip belt
BWx10 (3 sets)

CG Rows
220x10 (3 sets)

Reverse grip pulldowns
240x8 (3 sets)

T-Bar Rows
3 platesx15 (3 sets)

Preacher Hammer Curls
35'sx10 (3 sets)

Posted by: Pylon

...and I would suggest that, based on number like that, you are indeed strong, sir.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Maybe thats a question that shouldve been posted in the main training section!

What?? You don't like all these comments going on in your journal

haha

So - are theses "Pullups with bands tied to a dip belt" like weighted Pullups or supported Pullups?

Posted by: Burner02

Quote:

Originally Posted by Malley

Maybe thats a question that shouldve been posted in the main training section!

Anyways:

Pullups with bands tied to a dip belt
BWx10 (3 sets)

CG Rows
220x10 (3 sets)

Reverse grip pulldowns
240x8 (3 sets)

T-Bar Rows
3 platesx15 (3 sets)

Preacher Hammer Curls
35'sx10 (3 sets)

If it makes you feel any better....you are a hero to me sir!

Posted by: Double D

Pylon Thank you kind sir

YM It was tied to the dip belt for resistance. I liked it, made the last half of the pullups VERY tough.

Burner Thanks buddy

Today is leg day so I will be getting back to you with it soon. Foot has been jacked up for the last 6 weeks so this is the first day back. We will see how it goes.

Posted by: yellowmoomba

I figured it was for REsistance not ASsitance

(CLICK HERE here to view the original thread with full colors/images)

Gloves Down Balls out

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