Fresh Start

[Gazhole]

Thanks, Gaz. I'm following the Crossfit workouts right now. I saw the article in M&F and it caught my eye. You can read about it at Welcome to CrossFit: Forging Elite Fitness.

Overall goal? Um....well, I guess getting back to 240 is the first one. I'd love to see 200 some day, but 220 might be more realistic.

Ah, cool! I've heard of Crossfit. Double D was big into that last time i spoke to him! We do similar stuff in Muay Thai, big circuits and non-stop explosive cardio and stuff like that. Its killer, no doubt about that!

And i think all those goals are realistic and acheivable, it just takes longer to get there, lol.

 

[SamEaston]

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10 (supposed to use a broomstick, but couldn't find one, so I grabbed the lightest BB)
sit ups x 10
back ext x 10
pull up x 10
dips x 10 (the last 2 were on max assist, @110lbs)

Deadlifts
185 x 1
235 x 1
245 x 1
255 x 1
275 x 1
285 x 1
300 x 1 - PR (I think. I can't remember breaking 300 before)

That is totally excellent

 

[Pylon]

WOD for the day - REST! Woo hoo!!!

Have some nice DOMS all over from yesterday, but nothing crippling. The weather is nice, but I haven't headed out yet. My parents are in town, and are visiting right now. They are headed to my sister's this afternoon, so I might use my off day to head to the park for a run while the sun is shining.

 

[Scarface30]

looking great in here Py. excellent job on the new job. I bet that must be a load off, huh?

that crossfit on the previous page looks interesting too, a great way for cardio/resistance training by the looks of it.

are you watching any playoff hockey? too bad the Blues didn't get in, Boyes had a hell of a season! I was freaking when the Sens just squeaked in, but they're in for a hard series against the Pens with no Alfreddson or Fisher! hopefully Jersey will be able to win their series again the Rangers.

 

[King Silverback]

Awesome Deads my Friend!!! Best wishes on the new routine!!! How you feel about gettin some sushi in the near future???

 

[Pylon]

looking great in here Py. excellent job on the new job. I bet that must be a load off, huh?

that crossfit on the previous page looks interesting too, a great way for cardio/resistance training by the looks of it.

are you watching any playoff hockey? too bad the Blues didn't get in, Boyes had a hell of a season! I was freaking when the Sens just squeaked in, but they're in for a hard series against the Pens with no Alfreddson or Fisher! hopefully Jersey will be able to win their series again the Rangers.

Yeah, the Blues totally collapsed at the end of the year. Could cost Murray his job.

 

[Pylon]

Awesome Deads my Friend!!! Best wishes on the new routine!!! How you feel about gettin some sushi in the near future???

Sounds great, Arch. Are you still in Westport?

I'm starting my new job on Wednesday. I'll be up at 270 and the Rock Road. We'll have to work something out!

 

[King Silverback]

Sounds great, Arch. Are you still in Westport?

I'm starting my new job on Wednesday. I'll be up at 270 and the Rock Road. We'll have to work something out!

Yes Sir, still in westport!!! We'll have to get together sometime, this coming week is hectic, so not sure when, but we will get together!!!

 

[nadirmg]

py - i agree with AA and sam. nice work on the dead lifts!!

man, you get to hang out with AA???! lucky

 

[countryboy]

Did I hear Sushi??

MMMmmmm....

 

[Pylon]

Arch - Sounds good. I'm sure I'll be booked up for the next couple of weeks as I get settled in, but we'll figure something out.

nad - Says you. You've never had to pick up a lunch tab with him.

CB - No doubt. Love the stuff.

 

[Pylon]

Missed the WODs last two days. Have had company for the weekend, which clogs up the schedule. Will be back on track tomorrow.

 

[boilermaker]

wods of day were - Rest and Recline, lol

 

[b_reed23]

nothing wrong with a little rest and recline...that's what I did ALL day Saturday, I never got off the couch

 

[Triple Threat]

that's what I did ALL day Saturday, I never got off the couch

 

[countryboy]

BACK TO WORK!



ALL OF YA!

 

[Pylon]

Back to work....

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10
sit ups x 10
back ext x 10
pull up x 10 (-110 lbs)
dips x 10 (-110 lbs)

WOD - Single hang power cleans
1 x 105
1 x 115
1 x 145
1 x 145
1 x 145
1 x 115
1 x 115

Dropped the weight at the end to try to really get the form down. I've never felt real comfortable with these, so it's good to get the work in. On the heavy ones I'm sure my form was complete crap so I unloaded my ego from the bar (which weighs 30 lbs, as it turns out.)

Make up WOD (yesterday) - Quarter Gone Bad (I have no idea how they come up with these names)

5 circuits - supposed to be 15 seconds of each with 45 sec rest in between. I opted to go for reps on the thrusters, then match those reps on the other moves.

DB thrusters (25s) pull ups (-110), burpees
Rnd 1 - 7 reps each
Rnd 2 thru 5 - 6 reps each

Tomorrow is a scheduled off day, but I have one more WOD to make up. The weather looks to be nice, so I hope to be running outside.

 

[nadirmg]

cleans, huh? i did some 60lb cleans the other day. first time i ever tried them. still too scared to do any hangs with 'em because of my shoulder.

you're right, though. they will drop the ego down a couple notches

 

[Pylon]

No doubt. That move does not come naturally for me.

I also forgot to mention I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

 

[Triple Threat]

I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

He can't DL what he's rowing? I always start my rows from the floor.

 

[countryboy]

Back to work....

WU (program standard) - 3 circuits
samson stretch (10 sec ea side)
OH squat (15lb) x 10
sit ups x 10
back ext x 10
pull up x 10 (-110 lbs)
dips x 10 (-110 lbs)

WOD - Single hang power cleans
1 x 105
1 x 115
1 x 145
1 x 145
1 x 145
1 x 115
1 x 115

Dropped the weight at the end to try to really get the form down. I've never felt real comfortable with these, so it's good to get the work in. On the heavy ones I'm sure my form was complete crap so I unloaded my ego from the bar (which weighs 30 lbs, as it turns out.)

Make up WOD (yesterday) - Quarter Gone Bad (I have no idea how they come up with these names)

5 circuits - supposed to be 15 seconds of each with 45 sec rest in between. I opted to go for reps on the thrusters, then match those reps on the other moves.

DB thrusters (25s) pull ups (-110), burpees
Rnd 1 - 7 reps each
Rnd 2 thru 5 - 6 reps each

Tomorrow is a scheduled off day, but I have one more WOD to make up. The weather looks to be nice, so I hope to be running outside.

Great job!!

I never did "cleans" of any sort... Will need to see about those .. some day.

 

[b_reed23]

great workout Py!!! I registered for my 5k yesterday...you sign up for yours yet??

 

[SamEaston]

He can't DL what he's rowing? I always start my rows from the floor.

Exactly - that seems a bit weird.

Nice job on the Hang Cleans Py, they look very tough and im yet to try them. Maybe some day

 

[Pylon]

great workout Py!!! I registered for my 5k yesterday...you sign up for yours yet??

Not yet. When is yours?

 

[boilermaker]

Hey PY! Same weekend as yours, remember????

 

[Pylon]

There are a lot of options here. I want to be sure of hers before I settle on mine.

 

[DeadBolt]

lookin good in here bud grats on the PR!

 

[Scarface30]

I also forgot to mention I was chased out of the rack (but in a very polite way) by another lifter. I chased him out first (he had finished his squats), so no big deal. But I did lose a little respect for him when he racked up for BO rows...in the cage. I mean, seriously? A whole empty gym, and you gotta do those here?

I usually do my bentover rows at the squat cage, but that is only because on a given day in my gym, there are more people using the bench press than the squat rack. that and there are no single barbells laying around.

nice workout above Py, I've just introduced hang cleans a little while back and I am really enjoying them. a definite all around great movement.

 

[b_reed23]

Mine is on May 10th I wish we had more 5ks in our area!

 

[the other half]

weights are looking good. have fun with your run. all you running freaks in here these days. might as well just open up a new thread that is just for running talk. dammit this is IRONmagazine.