Gloves Down Balls out [Forum Archive]

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Gloves Down Balls out

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Posted by: JerseyDevil

Talk about awesome workouts... Crazy shit going on in here

Posted by: Double D

Alright so I didnt get enough days between chest workouts but here goes:

BB Bench
225x10
275x10
315x6
335x3 *urg

Incline Bench with bands
185 (plus bands)x10 (3 sets)

DONE

Posted by: yellowmoomba

Nice lifts....How do you like the addition of the bands???

Posted by: Scarface30

looking very strong Malley

.

resistance pullups, eh? those sound interesting to say the least.

Posted by: Pylon

Quote:

Originally Posted by Malley

Alright so I didnt get enough days between chest workouts but here goes:

BB Bench
225x10
275x10
315x6
335x3 *urg

Incline Bench with bands
185 (plus bands)x10 (3 sets)

DONE

Well played sir!

Posted by: Double D

The bands add to that lockout at the top. I wont be doing it for atleast another week. I want to give my body a week or 2 off of em. But I have a new kinda soreness when I use them.

Posted by: Triple Threat

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.

I've been staring at that picture for the last 30 minutes, and I can't see anyone wearing a yellow shirt.

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

I've been staring at that picture for the last 30 minutes, and I can't see anyone wearing a yellow shirt.

Posted by: Archangel

NICE Chest w/o Malley!!! Hope ALL is well my Friend!!! You catch that game yesterday??? Great finish!!!

Posted by: Archangel

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.

Where you at???

Nice ink by the way!!!

Posted by: Gazhole

Looking good on the benching, dude! Bands are fun

Posted by: Double D

It is a very nice picture huh?

......I actually train that girl.

Posted by: Double D

Bench
315x5
325x5
335x5

Squat
135x10
*quit knee bothering me

CF WOD

Supine Ring BW Rows-10
Pushups-10
*as many rounds as possible in 15 mins.

ROUNDS-15

Posted by: Archangel

Sweet Bench!!!
What kind of stance do you use on your Squats??? If I go any narrower than my shoulders, my knees SCREAM!!! I have to go right at shoulder or slightly wider with my toes pointed out slightly!!! Some people just cant go narrow due to certain builds ya know?!?

Posted by: Double D

Very true. I normally go shoulder width apart with toes straight ahead. I need to work on my adductors, they are weak and I know thats my main problem!

Posted by: yellowmoomba

Nice benching!!

and

WOD!!

Posted by: Stewart14

Quote:

Originally Posted by Malley

Bench
315x5
325x5
335x5

you suck. that is all.

Posted by: Double D

Thank you, thank you!

Posted by: JerseyDevil

Quote:

Originally Posted by Malley

It is a very nice picture huh?

......I actually train that girl.

we would ALL like to train that girl.

Posted by: JerseyDevil

Quote:

Originally Posted by Malley

Bench
315x5
325x5
335x5

Strong bench buddy...

Posted by: Pylon

Quote:

Originally Posted by Stewart14

you suck. that is all.

Ditto.

Posted by: Gazhole

Quote:

Originally Posted by JerseyDevil

we would ALL like to train that girl.

Train or run train?

Posted by: yellowmoomba

Quote:

Originally Posted by Gazhole

Train or run train?

Funny........I was thinking the same thing.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Train or run train?

a little from column A and a little from column B.

this is probably where Malley comes in and tells us to screw off because it is actually his wife..

looking strong dude

in the workouts and pic! which actually took me a while to figure out where this picture was...

Posted by: Double D

Na I think my wife looks better....

Workout for today:

Standing OH Press
135x10
155x5
185x3
205x1
215x1

Seated DB OH Press
100x5 (3 sets)

WOD

55lbs DB swings
Run 120 Yards

Reps-10,9,8,7,6,5,4,3,2,1

YUCK!

Posted by: yellowmoomba

Looking strong DD!!

Posted by: Burner02

Quote:

Originally Posted by Malley

Na I think my wife looks better....

Workout for today:

Standing OH Press
135x10
155x5
185x3
205x1
215x1

Seated DB OH Press
100x5 (3 sets)

HO-LEE-SCHNIKES,

NOICE workout!

Saw this post...reminded me of this scene from Commando:

Matrix: Where is she, Sully?
Sully: Kiss my ass!
Matrix: I can't hear you!
Sully: I'll say it a little louder, get fucked!
Matrix: [holds Sully upside-down over a cliff by his leg] Listen, loyalty is very touching. But it is not the most important thing in your life right now! But what IS important is gravity! I have to remind you Sully, this is my weak arm!
Sully: You can't kill me Matrix! You need me to find your daughter!
Matrix: Where is she?
Sully: I don't know. But Cooke knows, I'll take you to where I'm supposed to meet him!
Matrix: But you won't.
Sully: Why not?
Matrix: [holds the hotel key he stole from Sully that Cooke is staying at] Because I already know. Remember, Sully, when I promised to kill you last?
Sully: That's right, Matrix! You did!
Matrix: I lied.
[Matrix releases Sully, who falls to his demise]

Posted by: Double D

Thanks YM....

And Burner I enjoyed that.

WOD-LYNNE

Bodyweight Bench Press
Pullups-No kipping (strict as possible, full extension, chest to bar, and absolutly no kipping)

Total Reps-194

Round 1
30-reps (215lbs)
12-reps

Round 2
28-reps (215lbs)
12-reps

Round 3
28-reps (215lbs)
11-reps

Round 4
29-reps (215lbs)
10-reps

Round 5
24-reps (215lbs)
10-reps

Chest was blown up and blisters hurt!

Posted by: yellowmoomba

That is some strong pressing big fella!!!!

30 reps at 215!!!!!!!

Posted by: Burner02

....so is 'kipping' the technical term for 'bicycling' your legs in the air to get you up? I don't kipping then either...at all....

Nice workout, sir!

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

That is some strong pressing big fella!!!!

30 reps at 215!!!!!!!

Seconding the awe at those numbers.

Great work, dude

Posted by: Double D

Yes Burner kipping is using your hips and legs to get over the bar.

Thank you to everyone else to for positive encouragement. FYI-Chest not sore today.

Posted by: Double D

Bench
135x6
225x6
315x3
335x3
365x3 PR
385x1 PR

WOD
Sprint 100 Yards
70lbs DB Snatches-6 per arm
12 Pullups
*5 Rounds for time

Time-11:05

Thoughts: Stoked about the bench! And the Crossfit was PUKEY!!!!

Posted by: yellowmoomba

I need a training partner like you

Posted by: Stewart14

what the hell are you benching every day now? sheesh, maybe you're on to something

Posted by: Pylon

Quote:

Originally Posted by Stewart14

what the hell are you benching every day now? sheesh, maybe you're on to something

Hey, if I could bench that much, I'd do it every day as well!

Posted by: Double D

One day I do strength work and the other day I normally do endurance. I dont do hardly any volume normally. The other day with bodyweight bench there was a ton of volume, but other than that I dont do much volume. I do bench about 2 times a week. Its worked so far. I have been trying to hit up my back twice a week if not more as well. My calories are around 4,000 so its hard to overtrain right now. Tomorrow will probably be strictly a running day.....

Posted by: Archangel

Incredible w/o's my Friend!!! I envy your pullup strength, hell, ALL your strength for that matter, keep it up!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart14

what the hell are you benching every day now? sheesh, maybe you're on to something

I know we are kidding here, but back in the 70's there was a guy named Jim Williams, who was the first to hit a 700 lb raw bench. I read a interview with him, and he said the secret was to bench everyday, albeit at low volume.

Powerlifting With Big Jim Williams

Posted by: Double D

Well apparently I am doing something right because my bench has went from 365 to 385 in about 2 months. When I am able to put on 20lbs on my bench its a HUGE deal for me. I have been at 365 for a long long time!

Posted by: Burner02

sounds like u broke that mental plateau, brotha!
Someone once told me they did the same to get thier biceps to grow...just do one set of curls every day a couple weeks and see how that works out. He said it worked for him.

Posted by: Archangel

I would agree, you are doin somethin RIGHT, thats a huge jump!!! Way to push past the barrier!!!

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Well apparently I am doing something right because my bench has went from 365 to 385 in about 2 months. When I am able to put on 20lbs on my bench its a HUGE deal for me. I have been at 365 for a long long time!

Going to go for 405? You're close!

Posted by: Pylon

Quote:

Originally Posted by Malley

Very impressive. Well done!

Posted by: Double D

Thanks guys, but I think 405 looks like a year or so off. It took me forever to get where I am now! Besides I am getting ready to begin a cut. I am getting a little to pudgy, even for me.

Today ran 3 miles.

Posted by: Triple Threat

Summer's almost over. No need to keep the lean beach look.

Posted by: Double D

haha, its all about heart health!

WOD

Push Press 135lbs
Ring Dips
Burpees
BW Row

*21/15/9 reps

Time-9:54

DONE!

Posted by: Pylon

Quote:

Originally Posted by Malley

haha, its all about heart health!

WOD

Push Press 135lbs
Ring Dips
Burpees
BW Row

*21/15/9 reps

Time-9:54

DONE!

I haven't done mine today, but that doesn't look like the WOD I saw. Is that from crossfit football?

Posted by: Double D

Its from 2 days ago off of CF football. And I had to modify the calorie rows in bw rows.

Posted by: Gazhole

Nice work, man!

Think im gonna start doing more circuits/complexes because the ones you post in here always look great.

Posted by: Double D

So today was AWESOME!!!

Flat BB Bench
135xwarmup
225x10-warmup
315x8
365x3
405x1 PR!!!
*I am so happy with that!

HS Row
3 platesx10
4 platesx10
5 platesx6

Pulldowns
220x10
240x8
260x5

Run-1 mile

Posted by: Triple Threat

Quote:

Originally Posted by Malley

Thanks guys, but I think 405 looks like a year or so off.

Quote:

Originally Posted by Malley

So today was AWESOME!!!

Flat BB Bench
405x1 PR!!!

Time sure flies around here.

Posted by: Gazhole

Damn, you really are like the king of pressing, man. Good stuff

Posted by: Double D

Quote:

Originally Posted by Triple Threat

Time sure flies around here.

Some people can dig anything up. Dude honestly I didnt think there was a chance! I dont know what the deal was, maybe it was because I ate a ton of pizza the night before.....haha.

Posted by: Double D

Quote:

Originally Posted by Gazhole

Damn, you really are like the king of pressing, man. Good stuff

Thank you. Its honestly just been the past 3 months that all my lifts have decided to shoot up! I am going to go back to Cossfitting only soon though. Ya I will lose this strength, but I will be conditioned better. Well actually I will prolly still do strength things 2-3 times a week.

Posted by: JerseyDevil

Damn buddy.

Admit it, you will always be a closet strength freak, lol.

Posted by: Stewart14

yeah I saw the bench DD, I was just ignoring you cause I'm just pissed off you did it first

congrats anyway, heck of an accomplishment

...now go and deadlift 520 like I did

Posted by: yellowmoomba

Nice job on the 405 !!

Posted by: Burner02

way to go!

Posted by: Double D

Stewart lol, The 520 deadlift is not going to happen anytime in the next 10 years! Well unless I try I suppose. Before I had a squat rack I used to do all of my leg stuff as deadlifts and I got up to a 385 SLDL for 3.....not to shab

Everyone else thanks a bunch for the positive comments!

Posted by: Double D

WOD

Push Press-135lbs
Sumo Deadlift High Pull-105lbs
Db Swings-55lbs

Reps-21/15/9

Time-5:45

Posted by: Burner02

did I read that right? 135lbs for 21 reps? Your friggin' animal, you!

Posted by: Triple Threat

Quote:

Originally Posted by Malley

The 520 deadlift is not going to happen anytime in the next 10 years!

But what's that in mere mortal years?

Posted by: Double D

Yaya......

CG Cable Row
260x5 (3 sets)

WOD

15 Pushups
Sprint 1/2 gasser (106 yards)

6 rounds for time

Time-2:53

Ran another mile

Posted by: Gazhole

Thats a lot of rounds for less than three minutes!

Posted by: Double D

Thanks Gaz. Believe it or not I didnt feel to bad after that! I felt horrible after the mile run though.

Posted by: Archangel

AWESOME, and CONGRATS on 405!!! I knew you would hit it!!!

Posted by: Double D

WOD

Sprint 1/2 Gasser (106yards)
20 Sprints

Start the clock at the top of the minute. SPrint and wait till the clock gets back to the top of the minute and go again.

Nothing to post as far as time goes, but I was breathing heavy! My cardio has gotten not so good.

Also jump roped 10 mins.

Posted by: Stewart14

Quote:

Originally Posted by Malley

WOD

Sprint 1/2 Gasser (106yards)
20 Sprints

Start the clock at the top of the minute. SPrint and wait till the clock gets back to the top of the minute and go again.

Nothing to post as far as time goes, but I was breathing heavy! My cardio has gotten not so good.

Also jump roped 10 mins.

ok wait a sec here....am I reading this correctly...you sprinted basically the length of a football field 20 times in 20 minutes? I find that humanly impossible, so maybe I am misreading what you really did??

Posted by: Double D

Nope, its legit. A 40 yard sprint is around 6 seconds on average. So it normally took like 20 seconds per sprint. And normally 40 seconds per rest. Torwards the end I was dogging it.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

But what's that in mere mortal years?

In 10 years you will still be younger then me and.... the other guy.

Posted by: Archangel

Quote:

Originally Posted by Malley

Nope, its legit. A 40 yard sprint is around 6 seconds on average. So it normally took like 20 seconds per sprint. And normally 40 seconds per rest. Torwards the end I was dogging it.

My hats off to ya my Friend, If I'm running its because I'm late to EAT, LoL!!!

Posted by: Double D

WOD

strength

CG bench
225x5
275x5
295x5
315x3

21/15/9-reps

BW Bench (215)
Pullups
Ring Dips

8:25

Posted by: yellowmoomba

Those gassers look fun

Posted by: Double D

Flat Bench
135x10
225x10
315x5
335x5
345x5

HS Incline
3 platesx10
4 platesx6

WOD
Run @ 7.5 Incline at a .15 distance (This is each run)
20 Burpees
5 Ring Dips
Run
15 Burpees
10 Ring Dips
Run
10 Burpees
15 Ring Dips
Run
5 Burpees
20 Ring Dips

Time-14:51

This was one of the hardest workouts I have ever done! I almost puked!!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Malley

WOD
CG bench

225x5
275x5
295x5
315x3

You suck

Posted by: Triple Threat

Yeah, DD is showing off again.

Posted by: yellowmoomba

Your bench #'s are awesome!!

Posted by: Double D

Thanks alot guys.

Strength

L-Pullups
BW-3 sets of 10

HS Row
3 platesx12
3 plates+25lbs platex12 (2 sets)

WOD
1rst minute 1 pullup
Top of second minute 2 pullups
Top of third minute 3 pullups
*and so on.
Got-13 Rounds
*Ripped my hand

2nd part of it:
Supine BW Rows
Same as Pullups
18 Rounds

This was much tougher than I thought it was going to be. My best on the pullups was 18 rounds some 15lbs ago. Oh well pullups arent made for heavier fellas!

Posted by: Archangel

Excellent #'s in here my Friend, your CG Benches are insane!!!

Posted by: Burner02

Is the running getting any better?

Posted by: Gazhole

Quote:

Originally Posted by Malley

WOD
Run @ 7.5 Incline at a .15 distance (This is each run)
20 Burpees
5 Ring Dips
Run
15 Burpees
10 Ring Dips
Run
10 Burpees
15 Ring Dips
Run
5 Burpees
20 Ring Dips

Time-14:51

This was one of the hardest workouts I have ever done! I almost puked!!!!

Dude, this is sick. Absolutely sick.

Posted by: Double D

Running is getting alot better.

Push Press
135x5
185x5
225x3
245x3
275x1

Run-2 miles

Posted by: Archangel

Noice Press my Friend!!!

Posted by: Burner02

jeeezuz....D....you can mil press...more than a lot of people can squat!

Posted by: Gazhole

He is military pressing exactly what my new squat 1rm (as of yesterday) is.

Good job you bastard.

Posted by: Double D

Well guys not technically. I am push pressing, which is using my legs. Its an explosive lift. I will tell you this, on the way down it kills my wrists!!!

Posted by: Gazhole

Push Press or not, i couldn't even hold that weight up there!

Wrists are always the weak point in that lift though, damn kills. Your Mil. Press must be 200+ though, surely? *searches journal*

Posted by: Burner02

Quote:

Originally Posted by Malley

Well guys not technically. I am push pressing, which is using my legs. Its an explosive lift. I will tell you this, on the way down it kills my wrists!!!

either way, pal...my fat-ass isn't pushing up too much more than 135-155-ish...for ONE

Posted by: Triple Threat

Just being able to hold more than your BW overhead is an impressive feat.

Posted by: Double D

My 1 rm on standing oh is about 215-225.

CGBP
225x5
275x5
300x3
315x3
335x1 (wrists still hurt from yesterday!)

WOD
Squat Thrusters-50lbs DB's
DB Swing-75lbs DB
Pullups
Reps-15/10/5

Time-7:25

Cardio didnt have much to do with this one, more of a shoulder burn! I know I know shoulders 2 days in a row, but for some reason my body responds well to this!

Posted by: Archangel

JEEEEEEEEEEEEEEEEEEEZUS, thats some INSANE pushing strength!!!

Posted by: Burner02

Quote:

Originally Posted by Malley

My 1 rm on standing oh is about 215-225.

CGBP
225x5
275x5
300x3
315x3
335x1 (wrists still hurt from yesterday!)

Sheesh! That's more than I can currently bench, He-Man!

Posted by: JerseyDevil

Holy crap Malley!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Sheesh! That's more than I can currently bench, He-Man!

You feeling weak? That's more than I currently squat.

Posted by: Double D

Strength

Incline
225x5
255x5
265x5
275x5
295x4 URG!

WOD

As many rounds in 12 minutes as possible
5 reps-185lbs anyway OH Possible
7 reps-Pushups
9 reps-Hyperextensions

Rounds-9

Thoughts:
Incline was right where I expected.
Those OH's on the WOD were ridiculous!!!

Posted by: Triple Threat

With all these cardio-type exercises you're doing, are you seeing any fat loss?

Posted by: Double D

Quote:

Originally Posted by Triple Threat

With all these cardio-type exercises you're doing, are you seeing any fat loss?

When I do workouts like this I eat MORE. If I dont I lose weight easy, not to mention strength. I love doing strength followed by the workout of the day. Makes for good workouts. If I do bodybuilding I get really bored.

Posted by: Burner02

hey biggins!
dam! I get fired up reading this journal...

Posted by: Double D

Thank you Burner.

Strength

Squat
225x5
275x5
315x1-Sharp pain so I stopped. I warmed up 15 minutes prior with a walk and light jog, but wow it hurt. No pop or anything or any lingering pain, but I knew I should stop.

WOD

5 Pullups
7 Pushups
100 Yard run

*As many rounds in 15 minutes possible.

16 Rounds

Almost puked 3 times! Kinda bummed about the knee, but same old shit with that knee.

Posted by: Archangel

That sucks about the knee, is that what popped??? What kind of stance do you use???

Posted by: Triple Threat

Your knee problem didn't seem to negatively affect the running.

Posted by: Double D

It didnt pop just a sharp pain. It didnt bother me afterwards.

Strength

Bench
225x3
275x3
315x3
335x3
365x3
375x3
*Just finding my 3rm

Pullups
BW+50x3
BW+60x3
BW+70x3
BW+80x3
BW+90x3
*Again 3rm

WOD

155lbs jerk-3 reps
pullups-6 reps
pushups-9 reps
7 Rounds for time

Time-4:13

Ran 2 miles

Had some extra time today so I did a bit more than normal. I did real well with that WOD. Kinda impressed myself!

Posted by: JerseyDevil

Quote:

Originally Posted by Malley

Incline
225x5
255x5
265x5
275x5
295x4 URG!

You have always given me kudos on my inclines... I bow to the master. Awesome strength man.

Posted by: Burner02

...and is that touching the bar to yoru chest?
I have a hard time touching bar to chest on inclines. It stresses on my delts? I go to below my chin...but feel like I'm robbing myself of that last 3"...

Posted by: Double D

I go about 1 inch from my chest. I dont ever go to my chest because I dont want to bounce it. I have a tendency to do that now and then so I have stopped. I get well below 90 degrees. I actually have real bad shoulders so I should prolly just go to 90, but I'm not going to be that guy at the gym.....lol

Posted by: Double D

So I got talked into working out today. I was going to take today off, but it beats just sitting here in the club watching the time pass.

Push Press
135x5-Worked on moving the bar as fast as possible
165x5-Bar Speed Again
185x5-Bar Speed
205x5
225x5
245x5

CGBP
135x10
225x12
275x8

CG Row
220x10 (5 sets)

Posted by: yellowmoomba

Quote:

Push Press
135x5-Worked on moving the bar as fast as possible
165x5-Bar Speed Again
185x5-Bar Speed

Show off!!!!

Posted by: Burner02

Faster than a speeding Pontiac!
Stronger than a locomotive!
Look! in the gym! It's a bird! it's a plane! its.....Super Malley!

Posted by: Double D

Thanks guys. Honestly I need to do something with my diet. Right now I have just been eating everything. I need to regulate this shit. I am thinking about doing a bb'ing show next spring, but I dont know. Right now one of my biggest concerns is trying to get my abs back while maintaining as much strength as possible.

Posted by: Double D

WOD

50lbs. Db Thurusters-10 reps
Sprint 50 Yards
Rest 30 seconds
Push Jerk 155lbs-15 reps
Sprint 50 Yards
Rest 30 seconds
Db Swings w/ 70lbs-20 reps
Sprint 50 Yards
Rest 30 seconds
Plate Slams 45lbs-25 reps
Sprint 50 Yards
FOR TIME:

Time-4:52

Posted by: yellowmoomba

Only a 5 minutes workout?? Where's the rest of it

haha

Looks tough.

Posted by: Double D

Give it a try......

Posted by: Double D

WOD

21 pushups
Tire flip and Tire jump complex
15 Pushups
Tire flip and Tire jump complex
9 Pushups
Tire flip and Tire jump complex
*A Tire flip and Tire jump complex is the following:
Flip a 350lbs tire 1 time, then jump on it 5 times (tire is 34 inches high). Repeat this 5 times and thats one complex.

For time

Time-10:15

Back/Calves/Quads/Hams/Biceps-SOAR!

Posted by: Gazhole

Dayum, tire flipping is hard enough just training singles. Damn fine job, Malley

No wonder everything was so sore!!

Posted by: Double D

Strength

Bench
225x3
315x3
335x3
345x4
*stopped early

WOD

30 sledge Hammer Swings (10lbs Sledge)
10 45lbs plate slams
70lbs farmer walk-50 yards
20 Sledge Hammer Swings (10lbs Sledge)
20 45lbs plate slams
70lbs farmer walk-50 yards
10 Sledge Hammer Swings (10lbs Sledge)
30 45lbs plate Slams
70lbs Farmer Walk-50 Yards

For time

Time-8:14

That was alot of fun. Of course the Sledge Swings were hitting the tire.

Posted by: Triple Threat

Do you bring your own tire or does the gym have one?

Posted by: Double D

I called down to a used tire place. They had a tire they said they would give me. So we ran down there and threw it in the back of my truck. We leave it out back of the club and chain it up there. Sledge hammer stays in my truck bed.

Posted by: Burner02

when u do the sledge hammers, do you use the same hand position (right over left) or do you alternate?
Where do you get your ideas from? I'ev looked at crossfit a little. Mainly out door stuff. Gettin' cold.
I like the idea of what I call: useful muscle.
I remember the last night I worked as a bouncer. I had to drag some dude I choked out unconcious about 200 feet from club to outside curb. he didn't weigh much...maybe 180-190....but dragging him backward like that wore me out. Didn't like that feeling.

heh...not that I've been doing my horizontal and vertical planes movements...i don't really like the 1 BP per day scheme now...

Posted by: Double D

Say if I am suppose to do 20, I do 10 on one side then 10 on the other. Working out like this has gotten me not only strong, but I can actually move without getting out of breath!. And I am to the point of where I get SOOO bored bodybuilding.

WOD

3 tire flips
6 70lbs DB Swings
9 Tire Jumps
12 Pullups

*Max rounds in 20 minutes.

Rounds-6

Posted by: yellowmoomba

Nice work Mr. Crossfit

Posted by: Archangel

Fantastic workouts in here my Friend!!!

Posted by: Double D

WOD

Rack Jerk-135lbs.-9 reps
20 Yard Bear Crawls
45lbs plate slams-7 reps

5 Rounds for time

TIME-12:16

Posted by: Burner02

They do sound kind of...fun.
Is it awkward to swing the sledge with your non-dominant hand?

Posted by: Double D

Ya definitly awkward. Its really not the hardest part.

WOD

BW Squat
BW Bench
BW Row
55lbs DB Swing

All for 15 reps

5 Rounds for time

TIME-20:01

Posted by: Double D

WOD
1/4 mile
135lbs hang clean 8 reps
*4 rounds for time
TIME-8:55

Farmer Walks
100 steps-for 10 rounds
*If I dropped it that would constitute 10 burpees.

1 drop. Rest was 45 seconds each time.

Jumprope
10-1min rounds

Stretch-Emphasis on Quads, Hams, Calves, Chest, and Traps. (not like theres much left)

Posted by: Archangel

Solid routine, you noticing any fat loss with this routine??? Keep it up my Friend!!!

Posted by: yellowmoomba

I'm curious too....What are the results of this new type of workout?....Fat loss? Strength loss? Size up or down ?

Posted by: Double D

BF has dropped a few percentages without changing diet. Actually been eating more.

Strength

BB Bench
315x5
335x5 (2 sets)
*Feeling weak

WOD

OH Press-135-3 reps
Pullups-5 reps
60lbs heavy bag flips-10 reps

*as many rounds in 20 mins possible

11 rounds

Posted by: yellowmoomba

Quote:

BB Bench
315x5
335x5 (2 sets)
*Feeling weak

Posted by: yellowmoomba

Are you taking any rest days? If so - how many ? When?

Posted by: Double D

I rest on the weekends. Its so fun though, I have a good time. Kinda cool story, I let this trainer go about 6 months ago. Well yesterday he brings in a watch and a heart monitor. He flat out gives it to me. This thing is a 150 dollar item. I am not sure why he would give me anything.....kinda wierd. Either way I got this awesome gift for free! I will be writting what my heart rate got to in my journal now!

WOD

185lbs-OH Anyway Possible-3 reps
6 Pullups-chest to bar
12 box jumps

*6 rounds for time

Time-6:42

2nd WOD-ya I was energetic, plus the first one was only 7 mins.

10,9,8,7,6,5,4,3,2,1-55lbs DB swings
Sprint 100 yards
So you would do 10 swings then sprints, then 9 swings then sprints, etc.....

Time-7:45

One the first WOD my heart rate got up to 173. Then on the second one my heart rate got up to a 186! Considering 193 is my max HR thats bad ass!

Posted by: yellowmoomba

Nice WODs

Posted by: Double D

WOD

Complete as many rounds in 15 minutes possible

185-get it overhead anyway possible-5 reps
10 pushups
15 supine rows

Rounds-9

Posted by: Double D

WOD

Bench Press-225
Ring Dips

Reps-21,15,9

For time

Time-13:45

WOD #2

Run 400 meters
50 Squats

4 Rounds for time

Time-11:15

STRETCH!

Posted by: Double D

WOD

*8 reps on everything

135-OH Press
Ring Pullups
45lbs plate hyperextensions
Box Jumps
*5 Rounds for time

Time-7:45

Sprints
10 minutes worth @ about 14.0 on treadmill

Jumprope
5 minutes

Stretch

Posted by: yellowmoomba

I like the workouts !!

Did you go for 5 minutes straight on the Jumprope?

Posted by: Double D

Yes and it got pretty tough. I have been wearing a heart rate monitor for my workouts and I can tell when my heart rate gets around 170-180!

Posted by: yellowmoomba

I tried the WOD today....I did 10 rounds instead of 15 since my shoulder was bothering me.

Posted by: Archangel

Some serious workouts in here my Friend!!!

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Gloves Down Balls out

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