Gloves Down Balls out

Double D · 09-21-2009, 04:23 PM

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

yellowmoomba · 09-21-2009, 08:44 PM

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

haha

Looks tough.

Double D · 09-22-2009, 12:44 PM

Give it a try......

Double D · 09-22-2009, 11:24 PM

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!

**Gazhole** · 09-23-2009, 02:50 AM

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

No wonder everything was so sore!!

Double D · 09-23-2009, 04:06 PM

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.

Triple Threat · 09-23-2009, 06:10 PM

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

Double D · 09-23-2009, 06:12 PM

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.

Burner02 · 09-26-2009, 11:19 PM

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...

Double D · 09-29-2009, 05:12 PM

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

yellowmoomba · 09-29-2009, 08:00 PM

Nice work Mr. Crossfit

Archangel · 09-29-2009, 08:14 PM

Fantastic workouts in here my Friend!!!

Double D · 09-30-2009, 07:03 PM

WOD

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

5 Rounds for time

TIME-12:16

Burner02 · 09-30-2009, 09:46 PM

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

Double D · 10-01-2009, 06:16 PM

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

Double D · 10-02-2009, 05:09 PM

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)

Archangel · 10-02-2009, 06:27 PM

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

yellowmoomba · 10-03-2009, 08:45 AM

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

Double D · 10-05-2009, 07:03 PM

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

yellowmoomba · 10-05-2009, 07:52 PM

Quote:

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

yellowmoomba · 10-06-2009, 07:26 AM

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

Double D · 10-06-2009, 05:57 PM

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!

yellowmoomba · 10-06-2009, 07:13 PM

Nice WODs

Double D · 10-08-2009, 04:23 PM

WOD

Complete as many rounds in 15 minutes possible

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

Rounds-9

Double D · 10-12-2009, 04:33 PM

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!

Double D · 10-13-2009, 03:15 PM

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

yellowmoomba · 10-13-2009, 06:14 PM

I like the workouts !!

Did you go for 5 minutes straight on the Jumprope?

Double D · 10-13-2009, 06:32 PM

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!

yellowmoomba · 10-16-2009, 11:04 AM

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

Archangel · 10-16-2009, 05:31 PM

Some serious workouts in here my Friend!!!

09-21-2009, 08:44 PM	#1112
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Only a 5 minutes workout?? Where's the rest of it haha Looks tough. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

09-23-2009, 02:50 AM	#1115
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Dayum, tire flipping is hard enough just training singles. Damn fine job, Malley No wonder everything was so sore!! http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

09-26-2009, 11:19 PM	#1119
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	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... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-29-2009, 08:00 PM	#1121
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice work Mr. Crossfit http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

09-29-2009, 08:14 PM	#1122
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Fantastic workouts in here my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

09-21-2009, 04:23 PM	#1111
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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

09-22-2009, 12:44 PM	#1113
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Give it a try......

09-22-2009, 11:24 PM	#1114
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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!

09-23-2009, 04:06 PM	#1116
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

09-23-2009, 06:10 PM	#1117
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Do you bring your own tire or does the gym have one?

09-23-2009, 06:12 PM	#1118
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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.

09-29-2009, 05:12 PM	#1120
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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*

09-30-2009, 07:03 PM	#1123
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	WOD Rack Jerk-135lbs.-9 reps 20 Yard Bear Crawls 45lbs plate slams-7 reps 5 Rounds for time TIME-12:16

09-30-2009, 09:46 PM	#1124
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	They do sound kind of...fun. Is it awkward to swing the sledge with your non-dominant hand? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-01-2009, 06:16 PM	#1125
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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

10-02-2009, 05:09 PM	#1126
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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)

10-02-2009, 06:27 PM	#1127
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Solid routine, you noticing any fat loss with this routine??? Keep it up my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-03-2009, 08:45 AM	#1128
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I'm curious too....What are the results of this new type of workout?....Fat loss? Strength loss? Size up or down ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-05-2009, 07:03 PM	#1129
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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

10-06-2009, 07:26 AM	#1131
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Are you taking any rest days? If so - how many ? When? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-06-2009, 05:57 PM	#1132
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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!

10-06-2009, 07:13 PM	#1133
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice WODs http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-08-2009, 04:23 PM	#1134
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	WOD Complete as many rounds in 15 minutes possible 185-get it overhead anyway possible-5 reps 10 pushups 15 supine rows Rounds-9

10-12-2009, 04:33 PM	#1135
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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!

10-13-2009, 03:15 PM	#1136
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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

10-13-2009, 06:14 PM	#1137
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I like the workouts !! Did you go for 5 minutes straight on the Jumprope? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-13-2009, 06:32 PM	#1138
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	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!

10-16-2009, 11:04 AM	#1139
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I tried the WOD today....I did 10 rounds instead of 15 since my shoulder was bothering me. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-16-2009, 05:31 PM	#1140
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Some serious workouts in here my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode