Catalyst Athletics/CrossFit

[DEEPER KEMICAL]

for those of you who love CrossFit and Oly Lifting, this site may be the perfect mesh for you. TopRock turned me on to this site and I love it. I am a huge fan of olympic lifting and to pair that with the fundamentals of CrossFit, was right up my alley.

http://www.performancemenu.com/index.php


i am thinking of keeping my journal here to track progress

[toprockcantbstoppd]

i thought you would've heard about it already. Shiiiit, I would've put you on sooner dude. Those guys are as aggro as it comes!

[DEEPER KEMICAL]

Never even knew about it kid. So glad i do now.

I am going to go light for a little while to get these movements down. I've never done a snatch, but it seems like a lot of these workouts revolve around them

[toprockcantbstoppd]

Snatches are really hard. I would start with light (pvc/dowel) hang power snatches, and gradually increase the ROM. Personal observ. and exper.:

1. Keep the bar as close as possible to your body
2. bend your arms as late as possible
3. get junk yard dog aggressive with the bar
4. stomp hard and fast to avoid landing too wide
5. Activate your midline and shoulders immediately to catch and support the weight
6. be preparded to have to really balance.

[DEEPER KEMICAL]

shitttttttt

yesterday i was snatching only 125 and that shit felt heavy. today calls for
Muscle Snatch - 77% x 2 x 3
Power Snatch - 77% x 2 x 3
Power Clean + Push Jerk - 77% x 2 x 3

[DEEPER KEMICAL]

Yo what kind of olympic shoes do you wear?

i was thinking of grabbing a pair of DoWins

[toprockcantbstoppd]

Yo what kind of olympic shoes do you wear?

i was thinking of grabbing a pair of DoWins

I have to order some this month. Do Wins are straight for the price. The new Rogue Fitness ones are real dope. You coul get some Chuck T's. Powerlifters swear by them. I've been lifting barefoot lately (fuck it, it's my place!).

[DEEPER KEMICAL]

I have to order some this month. Do Wins are straight for the price. The new Rogue Fitness ones are real dope. You coul get some Chuck T's. Powerlifters swear by them. I've been lifting barefoot lately (fuck it, it's my place!).
haha word. i saw the rougues just now. they look good too

i think chuck t's are great for deadlifts but not for olympic movements like cleans, snatches etc.

but what do i know, i deadlift in my socks!

[toprockcantbstoppd]

haha word. i saw the rougues just now. they look good too

i think chuck t's are great for deadlifts but not for olympic movements like cleans, snatches etc.

but what do i know, i deadlift in my socks!

you're probably right. Go with DoWins or Rogue's.

[DEEPER KEMICAL]

ill be honest. im actually nervous about doing this style of training in my gym. ive never truly done olympic lifts so this is going to be a huge awakening for me.

[toprockcantbstoppd]

ill be honest. im actually nervous about doing this style of training in my gym. ive never truly done olympic lifts so this is going to be a huge awakening for me.

werd

[DEEPER KEMICAL]

Muscle Snatch
115 x 2
115 x 2
115 x 2

Power Snatch
145 x 2
145 x 2
145 x 2

Power Clean + Push Jerk
170 x 2
170 x 2
170 x 2

Metcon did at my own pace, no timing.
100 m sprint
18 kipping pull-ups
12 pushups

huffing and puffing at the end. DRENCHED in sweat. loved it! an only took me 42 min total!

[DEEPER KEMICAL]

geez, snatches AGAIN today, but they are full snatches.

* Snatch - 82% x 1 x 3
* Clean & Jerk - 82% x 1 x 3
* Front Squat - 88% x 2 x 3


3 rounds for time of:
40 sit-ups
20 KB swings - 30% BW
10 box jumps - mid-thigh

[toprockcantbstoppd]

geez, snatches AGAIN today

Yes, because you suck at them.

[DEEPER KEMICAL]

Yes, because you suck at them.
but im still doing them! thats all that counts!!!

[toprockcantbstoppd]

but im still doing them! thats all that counts!!!

And that's the point. Just the fact that you're doing them makes you better than 99% of the other people you know that "workout". keep up the good work DK! I was just bustin' balls.

[DEEPER KEMICAL]

And that's the point. Just the fact that you're doing them makes you better than 99% of the other people you know that "workout". keep up the good work DK! I was just bustin' balls.
hell yea bro! i love motivation by bashing!

People in my gym see me doing the same movement 3 days in a row LOL. but im loving it. its such a taxing workout. fucking drenched in sweat within the first 20 min. MAX OT couldnt touch this

[DEEPER KEMICAL]

Snatch
135 x 1
135 x 1
135 x 1
135 x 1

Clean & Jerk
170 x 1
170 x 1
170 x 1
170 x 1

Front Squat
225 x 2
225 x 2
225 x 2

MetaCon (didnt time myself yet, and i dropped the situps, my low back is so shot)
3 rounds
20 KB swings - 30% BW
10 box jumps - mid-thigh

[DEEPER KEMICAL]

snatches need LOTS of work.

135 may sound light, but to throw that shit overhead and OH squat takes some damn good technique. im getting there tho!

[toprockcantbstoppd]

snatches need LOTS of work.

135 may sound light, but to throw that shit overhead and OH squat takes some damn good technique. im getting there tho!

Oh yeah. 45 lbs. is hard to stabilize at first. People have no idea.

[DEEPER KEMICAL]

Oh yeah. 45 lbs. is hard to stabilize at first. People have no idea.
yeaup yeaup. feels great when you do it tho.

i love how this combines the Oly's lifts with some CrossFit-esque MetCons

[toprockcantbstoppd]

i love how this combines the Oly's lifts with some CrossFit-esque MetCons

No doubt. When I found it I was in hog heaven.

[DEEPER KEMICAL]

today is off day for both CF + CA, but i dont want to take off. anything i can do?

i need to work on my dips, any CF workouts with dips? i need to work out my chest some more

[DEEPER KEMICAL]

also, im going for a pair of OLY Shoes. no more bullshit track shoes for OLY lifting.

im torn. the adistars are real nice, and i saw nike has a pair too, but they only made them for the Chinese Oly team.

http://www.dynamic-eleiko.com/images/IronworkIIb.jpg
http://www.dynamic-eleiko.com/images/sab.jpg

i know we just spoke about this, but im also looking at the Rogue DoWin editions.
http://www.roguefitness.com/catalog/images/roguedowin.png

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[DEEPER KEMICAL]

Nike Oly Shoes

http://www.sneakerfreaker.com/images/articles/Nike-Romaleos-2008-Olympics-1.jpg


http://www.ironmind.com/ironcms/opencms/system/galleries/pics/ironmind/zhang184a_lg.jpg

i like these Nikes, but cant find them

[DEEPER KEMICAL]

today was an off day for CACF

so i decided to try some CF

21-15-12-10-6-3 Reps of
Deadlift - 185
Handstand Pushups

i completed the 185 for all of the reps but was only able to do about 7 HS pushups at a time. shit is toughhhhhh

[toprockcantbstoppd]

today was an off day for CACF

so i decided to try some CF

21-15-12-10-6-3 Reps of
Deadlift - 185
Handstand Pushups

i completed the 185 for all of the reps but was only able to do about 7 HS pushups at a time. shit is toughhhhhh

That sounds like "Diane". Nice.

[toprockcantbstoppd]

also, im going for a pair of OLY Shoes. no more bullshit track shoes for OLY lifting.

im torn. the adistars are real nice, and i saw nike has a pair too, but they only made them for the Chinese Oly team.

http://www.dynamic-eleiko.com/images/IronworkIIb.jpg
http://www.dynamic-eleiko.com/images/sab.jpg

i know we just spoke about this, but im also looking at the Rogue DoWin editions.
http://www.roguefitness.com/catalog/images/roguedowin.png

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The Rogue's have something with the heel. They are in between do wins and adidas. Alot of people like them, especially for the price.

[toprockcantbstoppd]

I take my shoes off as soon as I get in the gym. It's straight dangerous to lift in track shoes.

[DEEPER KEMICAL]

spoke to a guy in my gym today. he wears the VS ones, he says dont get them. they are crap. the front sole comes detached from the shoe after a while.

[toprockcantbstoppd]

spoke to a guy in my gym today. he wears the VS ones, he says dont get them. they are crap. the front sole comes detached from the shoe after a while.

I'm not big on the VS shoes either. Heard the same shit.

[DEEPER KEMICAL]

those Nikes look sick tho!

Nike Romaleos (greek for Strength)

[DEEPER KEMICAL]

Warmup
Power Snatch from Hang
95 x 10
95 x 8
95 x 6
-------------------------------------
Power Snatch from Hang
135 x 3
135 x 3
135 x 3
135 x 2

Squat Clean & Jerk
185 x 2
185 x 2
185 x 2
185 x 1

(3 rounds, 10 seconds rest)
Thrusters
70 x 10
70 x 10
70 x 10!!! geez these are frigging tough!

im looking forward to the next 2 days off..my lower back was worked out 5x this week, i need to recoup and come back monday!


forgot to add...DRENCHED again. some serious cardio this shit is!

[DEEPER KEMICAL]

had a nice 2 days off. ready to hit this shit againnnnnnnnn

[chromeheart]

thats the biggest china men i ever seeenn

[DEEPER KEMICAL]

thats the biggest china men i ever seeenn
lol jacked!

[DEEPER KEMICAL]

todays w/o looks brutal.

# Snatch - 80% x 1 x 3
# Clean & Jerk - 80% x 1 x 3
# Clean Pull - 103% (of clean) x 2 x 2
# Back Squat - 90% x 2 x 3
# Overhead sit-ups - 15% BW (each DB) x 8 x 3

[Zbad1ne]

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[DEEPER KEMICAL]

what makes that even more impressive is that each of those numbers are in KGs!

[DEEPER KEMICAL]

Snatch
135 x 1
135 x 1
135 x 1

Clean & Jerk
185 x 1
195 x 1
195 x 1

Back Squat
275 x 3
275 x 3
275 x 3

Overhead sit-ups
12.5 dbs in each hand - x 8
12.5 dbs in each hand - x 8
12.5 dbs in each hand - x 8


i need to REALLY practice my snatch form. 135 i can OH squat no problem, but its the initial catch that throws me off balance!!

[toprockcantbstoppd]

Snatch
135 x 1
135 x 1
135 x 1

Clean & Jerk
185 x 1
195 x 1
195 x 1

Back Squat
275 x 3
275 x 3
275 x 3

Overhead sit-ups
12.5 dbs in each hand - x 8
12.5 dbs in each hand - x 8
12.5 dbs in each hand - x 8


i need to REALLY practice my snatch form. 135 i can OH squat no problem, but its the initial catch that throws me off balance!!

You had to wait until I did my knee to start this program huh?! Damn, I can't wait to heal up so I can rock out too.

[DEEPER KEMICAL]

You had to wait until I did my knee to start this program huh?! Damn, I can't wait to heal up so I can rock out too.
nothing to it but to DO it!

[DEEPER KEMICAL]

Sumo Deadlifts
385 x 3
385 x 2
405 x fail (drop) , 315 x 10

OH Squats
135 x 3
135 x 3
135 x 3
135 x 3

Push Jerk
185 x 3
185 x 3
185 x 3
185 x 3

MetaCon (Scaled)
10 Half moons with 15lb medicine ball
8 chin ups
10 snatches (40lb db, each arm)

did 4 rounds. didnt time myself. need a stop watch. kicked my ass tho. those half moons are killerrrrrrr

[DEEPER KEMICAL]

should be brutal today

1-1-1- Reps of Clean & Jerk
65-95-135-155-185-205-225
(basically, 3 reps with a break in between each, up to 225)

followed by a vigorous MetaCon

200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

[DEEPER KEMICAL]

Randy

does Crossfit really blow out the lower back this much? im sore today from the workout yesterday. im guessing they like to emphasize ab and low back workouts?

[toprockcantbstoppd]

Randy

does Crossfit really blow out the lower back this much? im sore today from the workout yesterday. im guessing they like to emphasize ab and low back workouts?

Um, yeah sometimes my back gets fried. You have to remember, you're doing a whole lotta pulling from the ground with the CA/CF black box. Much more than str8 CF. I would venture to say that you are losing your lumber curve and have not had anyone around to really correct you or at least be a second set of eyes (good ones). Send me some vids or post them on the strength mill forum for Rip to critique. It's the only way, short of getting actual coaching, that anyone can help you.

Whenever I find myself losing form is when my back starts to really hurt. And if you don't correct it soon, it will at least hinder you, and at worse it'll cripple you.

[DEEPER KEMICAL]

i think my form is ok. It could be off a tad. I had a guy watch me today while i did cleans, he said i was pretty much spot on.

my lower back has been worked alot these past 2 weeks. i think its just safe to assume that doing all these pulls from the ground will hit the low back quite hard.

[DEEPER KEMICAL]

1-1-1- Reps of Clean & Jerk
65-95-135-155-185-205-225
(basically, 3 reps with a break in between each, up to 225)

65 - 1-1-1
95 - 1-1-1
135 - 1-1-1
155 - 1-1-1
185 - 1-1-1
205 - 1-1-1 (no jerk)
225 - F-F-F, Drop 205 - 1-1-1-1 (no jerk)

[toprockcantbstoppd]

I love reading this log.

[DEEPER KEMICAL]

I love reading this log.
gracias.

my clean with 205 was so explosive. more so then ever. the 225, not so much. i will eventually be able to get it. in my mind tho, im reluctant to try because im working with iron plates and i dont want to drop them. i dropped a 205 on the third rep on the front squat, pretty loud. picked it right back up and got it!

[toprockcantbstoppd]

gracias.

my clean with 205 was so explosive. more so then ever. the 225, not so much. i will eventually be able to get it. in my mind tho, im reluctant to try because im working with iron plates and i dont want to drop them. i dropped a 205 on the third rep on the front squat, pretty loud. picked it right back up and got it!

that's fierce. It's awsome to know you're rockin' in GloboGym!

[DEEPER KEMICAL]

that's fierce. It's awsome to know you're rockin' in GloboGym!
im looking into Velocity Sports Gym

hear anything about it?

http://www.velocitysp.com/

[toprockcantbstoppd]

im looking into Velocity Sports Gym

hear anything about it?

http://www.velocitysp.com/
They kick ass. I have no idea what their rates are. I wanted to work for them before.

[DEEPER KEMICAL]

this dude makes some noise

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[DEEPER KEMICAL]

i also think i need to either

1: start wearing long pants
2: wear longer socks to cover my shins

because i ripped open my shin again. blood everywhere (not on the bar) all over my shin and my sneakers.

[DEEPER KEMICAL]

today is CF day

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

[DEEPER KEMICAL]

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/G8dV6S6RLFM&hl=en&color1=0x2b405b&color2=0x6b8ab6"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/G8dV6S6RLFM&hl=en&color1=0x2b405b&color2=0x6b8ab6" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

[Zbad1ne]

<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/G8dV6S6RLFM&hl=en&color1=0x2b405b&color2=0x6b8ab6"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/G8dV6S6RLFM&hl=en&color1=0x2b405b&color2=0x6b8ab6" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>pretty impressive.

[toprockcantbstoppd]

today is CF day

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Some "Diane"? Sub DB Presses if you can't do HSPUs.

[DEEPER KEMICAL]

Some "Diane"? Sub DB Presses if you can't do HSPUs.
i can prob knock out 10 HSPUs at a time. ill try to do it today, not so much concerned with time, but getting the reps.

Diane is going to probably kill me. Ive been pulling from the ground for the past 2 weeks, so im no stranger!

when you say sub DB presses, you mean incline db bench? or db shoulder press? standing or sitting?

[DEEPER KEMICAL]

pretty impressive.
this dude did it in like 4:45!!!!! on 4" rubber plates for more depth.

thats insane

[Zbad1ne]

no way could I deadlift that weight, but doing a weight that I could do for reps, for that many sets, and those HSPU, it would probably take me atleast 15 minutes lol

But yeah, that dude is an animal.

[DEEPER KEMICAL]

No "Diane" today, deff not for me, yet.

Instead, i did my own variation of it, "Steve"

10-10-10-10-10

Deadlift - 225
HSPU

did it in about 20 min. collapsed at the end of the deadlifts, to the floor, soaked in sweat. looking very much fwd to the next few days off.

[toprockcantbstoppd]

i can prob knock out 10 HSPUs at a time. ill try to do it today, not so much concerned with time, but getting the reps.

Diane is going to probably kill me. Ive been pulling from the ground for the past 2 weeks, so im no stranger!

when you say sub DB presses, you mean incline db bench? or db shoulder press? standing or sitting?

Standing DB shoulder press. Around 45 lbs.

[toprockcantbstoppd]

No "Diane" today, deff not for me, yet.

Instead, i did my own variation of it, "Steve"

10-10-10-10-10

Deadlift - 225
HSPU

did it in about 20 min. collapsed at the end of the deadlifts, to the floor, soaked in sweat. looking very much fwd to the next few days off.
That's awsome! I'm scared to be upside down (inverted). I'm conquering that fear this week.

[DEEPER KEMICAL]

That's awsome! I'm scared to be upside down (inverted). I'm conquering that fear this week.
no joke, that many deads at that weight really does a number! around the third set, like 5 reps deep, you feel everything getting tight. my triceps are screaming, my lats were flared, my traps were swollen. i mean its a total body workout

[Zbad1ne]

no way could I deadlift that weight, but doing a weight that I could do for reps, for that many sets, and those HSPU, it would probably take me atleast 15 minutes lol

But yeah, that dude is an animal.correction I ment 25 minutes

[DEEPER KEMICAL]

today is CrossFit day.

going to give "30 Muscles Ups" a try.

but i dont have rings, so ill be doing 120 pull ups and 120 dips.

exciting.

[toprockcantbstoppd]

today is CrossFit day.

going to give "30 Muscles Ups" a try.

but i dont have rings, so ill be doing 120 pull ups and 120 dips.

exciting.

I aint' gonna lie, this one blows bad!

[DEEPER KEMICAL]

yea not looking forward to it. its going to take me forever to do these pullups.

can i sub chin ups?

[DEEPER KEMICAL]

ok so when i got there, i mentally was not prepared for 120 dips and pullups, so i canned that entire workout

did as Rxd

Power Snatch - 8 sets of doubles
worked up to 165

Deadlifts
355 x 3
355 x 3
355 x 3

Strict Press
135 x 3
135 x 3
145 x 3
145 x 2
145 x 2

Dips
bw x 20
bw x 20

[toprockcantbstoppd]

ok so when i got there, i mentally was not prepared for 120 dips and pullups, so i canned that entire workout

did as Rxd

Power Snatch - 8 sets of doubles
worked up to 165

Deadlifts
355 x 3
355 x 3
355 x 3

Strict Press
135 x 3
135 x 3
145 x 3
145 x 2
145 x 2

Dips
bw x 20
bw x 20

That's cool. I'm feelin' ya on the lack of metal stamina for that WOD. U get lifting shoes yet? If so, which ones.

[DEEPER KEMICAL]

That's cool. I'm feelin' ya on the lack of metal stamina for that WOD. U get lifting shoes yet? If so, which ones.
im gonna order the rogue ones soon. cant wait

[toprockcantbstoppd]

im gonna order the rogue ones soon. cant wait

yeeeeessssssssss!!!!!!

[DEEPER KEMICAL]

today is CF day, im going to give this a shot

"Barbara"

5 Rounds for time:
3 Min. rest between rounds.

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

[DEEPER KEMICAL]

todays workout was a failllllllllllll

and here i am thinking i am CrossFit! HA

first round
15 pullups (underhand, no kip)
25 pushups
25 situps
50 squats

second round
12 pullups (underhand, no kip)
25 pushups
20 situps
50 squats

and the dry heaving starts..need about 10 min to cool down

third round
10 pullups (underhand, no kip)
20 pushups
20 situps
45 squats

and the dry heaving starts again, had to stop here, was going to vomit all over the place

shit is fucking toughhhhhh

[toprockcantbstoppd]

todays workout was a failllllllllllll

and here i am thinking i am CrossFit! HA

first round
15 pullups (underhand, no kip)
25 pushups
25 situps
50 squats

second round
12 pullups (underhand, no kip)
25 pushups
20 situps
50 squats

and the dry heaving starts..need about 10 min to cool down

third round
10 pullups (underhand, no kip)
20 pushups
20 situps
45 squats

and the dry heaving starts again, had to stop here, was going to vomit all over the place

shit is fucking toughhhhhh
Wow!

[DEEPER KEMICAL]

that workout may not seem like alot, but im feeling those effects today!

[toprockcantbstoppd]

No, its a workout, for sure. Just adding a timed element adds such a psychological stressor.

[DEEPER KEMICAL]

5 rounds for time

deadlifts - 225 x 10
pushups x 15
pullups x 12

finished in about 15 minutes. love this type of training. ont he last 2 sets of deadlifts i had to drop the bar and reset and catch a breathe. shit knocks it out of you

[DEEPER KEMICAL]

For time:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Dips (sub'd for Ring dips)
25 pound Weighted Chins-ups, 30 reps (no kipping)
50 pound db press, 25 reps (sub'd for Handstand Push-ups)

31 minutes

[toprockcantbstoppd]

For time:

75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Dips (sub'd for Ring dips)
25 pound Weighted Chins-ups, 30 reps (no kipping)
50 pound db press, 25 reps (sub'd for Handstand Push-ups)

31 minutes

I think I'm going to do this today.

[DEEPER KEMICAL]

I think I'm going to do this today.
i couldnt even knock out the hand stand pushups, totally KILLED me.

[DEEPER KEMICAL]

sore as fuck today

[DEEPER KEMICAL]

5/20

Front Squat
225 x 2
225 x 2
225 x 2

Push Jerk
205 x 1
205 x 1
205 x 1

Hang Clean
135 x 10
135 x 10
135 x 5

Reverse Crunches
3 sets x 10 reps

[DEEPER KEMICAL]

"I think I'll do Chest and Bi's today."

Complete as many rounds as you can in 20 minutes of:

12 Bench press 135#
12 Pull-ups

[toprockcantbstoppd]

"I think I'll do Chest and Bi's today."

Complete as many rounds as you can in 20 minutes of:

12 Bench press 135#
12 Pull-ups

:jerk

Last week some of my people did:

BW Bench Press - Max Reps
Pull Ups - Max Reps

5 rounds total

[DEEPER KEMICAL]

:jerk

Last week some of my people did:

BW Bench Press - Max Reps
Pull Ups - Max Reps

5 rounds total
sweet!

[DEEPER KEMICAL]

todays

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

[DEEPER KEMICAL]

315 - 12
315 - 11
315 - 10
345 - 8
345(2 reps) - 8

finished in about 25 minutes.

[DEEPER KEMICAL]

Bear Complex

95 x 7
115 x 7
115 x 7
115 x 7
115 x 5

humbled as fuck. shit is insanely tough!!!! my forearms felt like they were gonna explode! my shoulders are pumped way the fuck up.

[DEEPER KEMICAL]

For time:

21-15-9
Handstand push-ups (did mine on 15lb Hex DBs)
Ring dips (sub'd Regular dips)
Push-ups

15.5 minutes

[toprockcantbstoppd]

For time:

21-15-9
Handstand push-ups (did mine on 15lb Hex DBs)
Ring dips (sub'd Regular dips)
Push-ups

15.5 minutes

How'd it feel? Did you like this one?

[DEEPER KEMICAL]

How'd it feel? Did you like this one?
it was exhausting. alot of pushing. shoulders were fried by the second round.

the HSPUs began to fade in the second round as well.

first round i knocked out 15 in a row with noi problem and the next 6 no problem. but by round 2, i broke it up into sets of 5. then by round 3, sets of 3.

[DEEPER KEMICAL]

today's workout looks intense

Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3
rest 60 seconds between sets.
Rest as needed between Tabata effort and deadlift.


tabata protocol is 20 seconds of work, followed by 10 seconds rest, repeated for 8 cycles. thats 1 round

[DEEPER KEMICAL]

wow...brutal workout

instead of the 8 sets for tabata, i subbed down to 5.

most of the sets went like 12,10,10,8,6 until the last 4 rounds

true test of cardio vascular intensity

[toprockcantbstoppd]

Tabata's one of the best things I've gotten from CF.

[DEEPER KEMICAL]

Tabata's one of the best things I've gotten from CF.
its so tough

[DEEPER KEMICAL]

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters



15 minutes. i dont have a stop watch but had a clock to look at. legs are sore as hell from yesterdays tabata front squats!

i know its terrible. i had to run on a treadmill. used 5.5 speed. could have done faster. will do next time!

[DEEPER KEMICAL]

CF Total

Squat- 305
Press - 165
DL (sumo) - 385

Total - 855
not a great day, but happy overall

[DEEPER KEMICAL]

warm up was done with +10lbs on underhand chinups. 3 sets of 12 no problem

going to try to increase weight gradually on these.

For time:

50, 35, 20

Box Jumps (18" box)
Sit ups
Squats
Knees to Elbows

finished in about 20 minutes. embarrassing!!! knees-to-elbows killed ! i can only punch out like 10-12 at a click and then i burn out dramatically!

[DEEPER KEMICAL]

Power Snatch
1-1-1-1-1-1-1-1-1-1

115,115,135,135,145,145,155,155,160,160

[toprockcantbstoppd]

the 50-35-20 rep scheme kills people!

[DEEPER KEMICAL]

Ten rounds for time of:

Row 250 meters
Bench-press 95#, 25 reps

in about 35 min. talk about cardio workout!

[toprockcantbstoppd]

I want a rower baaaaaaaaaad!

[DEEPER KEMICAL]

CF Warm Up

---

For time:

10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters

13:45
----

Underhand pullups

+25 x 12
+35 x 6
+25 x 7

nice workout for my first day back

[DEEPER KEMICAL]

CF Warm Up

---

"Clean my Glutes!"

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

about 14 minutes

[DEEPER KEMICAL]

CF Warm Up

----

3's and 10's - PullinPushin

8 rounds for time
315 deadlift - (double overhand grip) 3 reps
handstand pushups - 10 reps

14 min

[kroms]

CF Warm Up

---

For time:

10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters

13:45
----



going to try this today...lets see what happens with my gimphand

[DEEPER KEMICAL]

going to try this today...lets see what happens with my gimphand
its fun

[kroms]

its fun

your gym has a rower or you subbed w/ SDHP??

[DEEPER KEMICAL]

your gym has a rower or you subbed w/ SDHP??
SDHP?

yea my gym has 2 Concept2 Row machines

[kroms]

sumo deadlift high pulls

[DEEPER KEMICAL]

sumo deadlift high pulls
ohh. im dont think thats the proper substitution for the Row.

[kroms]

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

as per CF website...

[DEEPER KEMICAL]

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

as per CF website...
oh i didnt know that. thats roughhhhhhhh haha

[kroms]

going to try this today...lets see what happens with my gimphand

15:00+ i forgot to stop my watch because i had to lay down ...lol


on another note i am consistantly amused by the looks from pple because theres a puddle around me and i put in more work in 15 minutes than they do in 45 while doing curls and talkin on their cell phones at the same time...

[DEEPER KEMICAL]

15:00+ i forgot to stop my watch because i had to lay down ...lol


on another note i am consistantly amused by the looks from pple because theres a puddle around me and i put in more work in 15 minutes than they do in 45 while doing curls and talkin on their cell phones at the same time...
howd it feel?

[kroms]

howd it feel?

those SDHP are tough....its always great when your CNS starts to misfire and you have trouble do things like walking out of the gym and starting your car..lol

good times!!!

[DEEPER KEMICAL]

CF Warm Up

----

Squat
5-5-5-5-5

225-245-255-265-270 (4)

-----

Underhand chins
+25 x 3
+35 x 3
+45 x 3
+55 x 3

[toprockcantbstoppd]

15:00+ i forgot to stop my watch because i had to lay down ...lol


on another note i am consistantly amused by the looks from pple because theres a puddle around me and i put in more work in 15 minutes than they do in 45 while doing curls and talkin on their cell phones at the same time...
Right on!

[toprockcantbstoppd]

CF Warm Up

----

Squat
5-5-5-5-5

225-245-255-265-270 (4)

-----

Underhand chins
+25 x 3
+35 x 3
+45 x 3
+55 x 3

Workin' the weighted chins/pull-ups lately huh...good stuff man.

[DEEPER KEMICAL]

Workin' the weighted chins/pull-ups lately huh...good stuff man.
yea i love em. i feel real strong when i do them too, after a hardcore CF workout

[toprockcantbstoppd]

yea i love em. i feel real strong when i do them too, after a hardcore CF workout

I have to go back to doing these. I have been having tremendous progress since switching to kipping pull-ups though, so until I plateau with those ya know.

[DEEPER KEMICAL]

ho0neslty, i dont know how much stronger ill be with kipping. i love doing them strict and at full extension at the bottom. my grip is alot stronger as well now i can dead hang with 55lbs around the waist and still bang out some chins

[toprockcantbstoppd]

ho0neslty, i dont know how much stronger ill be with kipping. i love doing them strict and at full extension at the bottom. my grip is alot stronger as well now i can dead hang with 55lbs around the waist and still bang out some chins

I'm totally with that! I just had to learn how to kip in order to teach others. people come to me expecting to learn it. It's a keystone move in CF. I have my opinions of it, but it's definitely overrated. Really though, it's necessary and practical in certain situations.

[DEEPER KEMICAL]

CF Warm up

------

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions


22 minutes. shoulders are rocked!

[kroms]

CF Warm up

------

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions


22 minutes. shoulders are rocked!


23:15 so close!!!:wallbang

[DEEPER KEMICAL]

how pumped r u tho LOL

[kroms]

im old...im lucky im breathin' doin allthis nonsense...lol

[DEEPER KEMICAL]

holy fuck

Linda-"the three bars of death"
Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of:

Dead lift: 1.5x body weight (285)
Bench press: body weight (195)
Cleans: 0.75x body weight (145)

only completed rounds 10-6..i was fucking shot! with an embarrassing time of 35 min for just the 5 sets! Ideally, the set up should be a bench, deadlift bar and a clean bar. i only had a bench bar and had to share the deadlift and clean bar. it was such a hassle having to strip the deadlift to do the clean and then vice versa. that added time and expending alot of energy.


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[kroms]

holy fuck

Linda-"the three bars of death"
Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of:

Dead lift: 1.5x body weight (285)
Bench press: body weight (195)
Cleans: 0.75x body weight (145)



this is done for time?

[DEEPER KEMICAL]

this is done for time?
yup

[DEEPER KEMICAL]

CF Modified Warm up

----------
CrossFit Baseline Workout

For time:
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

4:35.


Standards:
Apprentice - M-6:15 / W-7:30
Craftsman - M-5:15 / W-6:30
Expert - M-4:30 / W-5:35
Elite - M-3:55 / W-4:40

[DEEPER KEMICAL]

CF Warm Up

---

For time:

10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters

Last time : 13:45

today 10:58!

---------

Underhand chins
+25 x 3
+35 x 3
+50 x 3
+60 x 2

[kroms]

CF Warm Up

---

For time:

10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters

Last time : 13:45

today 10:58!

---------

Underhand chins
+25 x 3
+35 x 3
+50 x 3
+60 x 2

nice!!

i think im goin to try the CF Total today and see where I stand...

[DEEPER KEMICAL]

nice!!

i think im goin to try the CF Total today and see where I stand...
yea man i was dripping in sweat. did the deadlifts with a clean grip (double overhand grip) and just ripped it up!

felt amazing!

[toprockcantbstoppd]

Awsome work DK! Keep it up man. Linda sucks bad.

[DEEPER KEMICAL]

Awsome work DK! Keep it up man. Linda sucks bad.
bro, Linda is the hardest workout i have done to-date.

next time i need to hog up 3 barbells and storm thru it.

[toprockcantbstoppd]

bro, Linda is the hardest workout i have done to-date.

next time i need to hog up 3 barbells and storm thru it.

I going to start running my people through it this week. You've inspired me!

[Skylab]

i cant do Snatch for shit. I need to work on my form for deadlifting first. im a little nervous on messing my back up. i suck at deadlifting and i have someone teaching me the ropes but its just not that easy to be pulling maxes.

[DEEPER KEMICAL]

i cant do Snatch for shit. I need to work on my form for deadlifting first. im a little nervous on messing my back up. i suck at deadlifting and i have someone teaching me the ropes but its just not that easy to be pulling maxes.
slowly but surely. thats the only thing i can say

[DEEPER KEMICAL]

CF Warm Up

--------

played around with different lifts, testing out my new oly shoes


Squat Clean
195 x 2
195 x 2
195 x 2

Rack Split Jerks
135 x 1
155 x 1
170 x 1
170 x 1

[Chris]

but what do i know, i deadlift in my socks!

started doing this recently and suprisingly so much more comfortable,

that and squats, finally i just said fuck it, kicked my sneakers off. i actually feel like I have alot more control.

[DEEPER KEMICAL]

started doing this recently and suprisingly so much more comfortable,

that and squats, finally i just said fuck it, kicked my sneakers off. i actually feel like I have alot more control.
yea more stability.

[Skylab]

what the FFccuuckk

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

wall-ball.. i dont think this is going to work in my gym.
sum deadlift.. ill hurt myself.. still working on deadlifting by itself.
boxjump... not enough things to jump.

SHIT

[DEEPER KEMICAL]

what the FFccuuckk

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

wall-ball.. i dont think this is going to work in my gym.
sum deadlift.. ill hurt myself.. still working on deadlifting by itself.
boxjump... not enough things to jump.

SHIT
thats FIGHT GONE BAD

dont bother doing it if you cant do all of the required.

[DEEPER KEMICAL]

changed it up today

Squats
225 x 12
225 x 12
225 x 10
225 x 10
225 x 10

[toprockcantbstoppd]

thats FIGHT GONE BAD

dont bother doing it if you cant do all of the required.

Sub Tuck Jumps for Box Jumps if you have to. Just jump and bring your knees to your chest. SDHP are very easy to do. you're not giving yourself enough credit. Just do them. Wide stance, very close grip, do a couple to get the bar balanced, and then rip that mofo off the ground focusing on trying to bring the bar to your chin. Watch cuz you'll actually do it and bust your shit up.

[DEEPER KEMICAL]

Heavy CF Warm up

pullups/dips had +15lbs on me

-------

"Deadly Push-Ups"

10 Rounds for time:

10 Deadlift 135#/85#
20 Push.ups

pathetic 18:35. pushups really slowed me down!

[toprockcantbstoppd]

pathetic 18:35. pushups really slowed me down!

I feel like a turd after doing CF on most occassions too. But then I think of how much power output I'm generating in each session and I feel like an Arabian racehorse.

[DEEPER KEMICAL]

I feel like a turd after doing CF on most occassions too. But then I think of how much power output I'm generating in each session and I feel like an Arabian racehorse.
haha yea. Its just so hard man. pushups KILL me. obviously deadlifts go unbroken, but the pushups eventually had to be broken into sets of 10 and then sets of 5

[toprockcantbstoppd]

haha yea. Its just so hard man. pushups KILL me. obviously deadlifts go unbroken, but the pushups eventually had to be broken into sets of 10 and then sets of 5

That's how it was when I did Angie. Sets of 10, then 5, then 3.

[DEEPER KEMICAL]

That's how it was when I did Angie. Sets of 10, then 5, then 3.
i saw a video of a 2 minute Fran!!!!

[kroms]

Heavy CF Warm up

pullups/dips had +15lbs on me

-------

"Deadly Push-Ups"

10 Rounds for time:

10 Deadlift 135#/85#
20 Push.ups

pathetic 18:35. pushups really slowed me down!

two sets of DL per round...or did you go down in weight?

[DEEPER KEMICAL]

two sets of DL per round...or did you go down in weight?
sorry, the 85 was for women. i just copied and pasted the workout.

[DEEPER KEMICAL]

3 rounds for time of:

Run 800 meters
55lb Dumbbell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups


FUCK..i just puked reading this! this is going to fucking kill me! cant wait!

------------------------

as rx'd! (except the last round only did a 400m run, was fuckin exhausted)

36:15..DONE!

[DEEPER KEMICAL]

im DONE!

when i collapsed on the floor, i left a nice outline of my body in sweat LOL

[Chris]

did an older routine last night

3.3.3.3.3 deads

jess did

65, 75, 85, 95, 105 (she weights 103) so not to shabby

I did

135, 185, 225, 275, 315

im kinda hurt still too

[DEEPER KEMICAL]

did an older routine last night

3.3.3.3.3 deads

jess did

65, 75, 85, 95, 105 (she weights 103) so not to shabby

I did

135, 185, 225, 275, 315

im kinda hurt still too
good shit!

[kroms]

Heavy CF Warm up

pullups/dips had +15lbs on me

-------

"Deadly Push-Ups"

10 Rounds for time:

10 Deadlift 135#/85#
20 Push.ups

!


16:50 oopphhhh...

then i finished of with 3 rounds of:

10 pull-ups
30 situps

justbecause....that'll teach me to eat cake :wallbang

[DEEPER KEMICAL]

16:50 oopphhhh...

then i finished of with 3 rounds of:

10 pull-ups
30 situps

justbecause....that'll teach me to eat cake :wallbang
niiiiiice!

[DEEPER KEMICAL]

Chelsea

5 Pull-ups
10 Push-ups
15 Squats

Every min. on the min. for 30 min. Once you fall behind, continue completing as many rounds as possible in 30 min.

20 rounds. done!

[DEEPER KEMICAL]

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP - 135-145-155-165-175 (PR!)
PP - 165-170-175-180-185 (PR)
PJ - 135-135-135-135-135 (concentrated on getting UNDER the bar.)

[toprockcantbstoppd]

How's the Do-Wins working for ya?

[DEEPER KEMICAL]

How's the Do-Wins working for ya?
love em! will never go back to regular sneaks

[DEEPER KEMICAL]

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

28:34

fuckin badass. just when i think CF cant kill me any more, they throw this shit at me!

haha

[DEEPER KEMICAL]

CF Warm Up

-----------

For time

30 Reps of 135lb Clean and Jerk.

7:45

shottttt


---------

Underhand chins
+25lb x 10
+25lb x 10
+25lb x 6

Hand Stand Pushups
bw x 10
bw x 10

[toprockcantbstoppd]

CF Warm Up

-----------

For time

30 Reps of 135lb Clean and Jerk.

7:45

shottttt


---------

Underhand chins
+25lb x 10
+25lb x 10
+25lb x 6

Hand Stand Pushups
bw x 10
bw x 10

I have this sneaking suspicion that this WOD was not supposed to be for time, even though many people are doing it for time. Good time though!

[DEEPER KEMICAL]

I have this sneaking suspicion that this WOD was not supposed to be for time, even though many people are doing it for time. Good time though!
you may be right. i added it as a level of difficulty

[toprockcantbstoppd]

Did u do full Squat Cleans and Jerks, or did u do a variation (Hang Power, Power, Hang)? Did you seperate the Jerk or did you thrust it up like a Thruster like they did at the Games? Just wondering.

[DEEPER KEMICAL]

Did u do full Squat Cleans and Jerks, or did u do a variation (Hang Power, Power, Hang)? Did you seperate the Jerk or did you thrust it up like a Thruster like they did at the Games? Just wondering.
i did a full squat clean and separated the jerk from the squat

old school!

[toprockcantbstoppd]

i did a full squat clean and separated the jerk from the squat

old school!

You and me are definitely in the minority on this one! I love it.

[DEEPER KEMICAL]

You and me are definitely in the minority on this one! I love it.
teh hardc0re~!

[DEEPER KEMICAL]

CF Warm Up (modified)

----

Deadlifts
315 x 1 (double OH)
325 x 1 (double OH)
340 x 1
355 x 1
365 x 1

Dips
+25 x 5
+35 x 5
+50 x 5
+60 x 5

i weighed in today at 190, down 10 lbs from like 6 weeks ago. CrossFit is the major contributor to my weight loss. each workout pushing me more and more. deadlift was almost 2x bodyweight. ill get there.

[DEEPER KEMICAL]

Starting the Rippetoe 5x5/CrossFit hybrid

felt easy today, but im sure itll ramp up

CF Warm Up

----

Squats
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

OH Press
85 x 5
90 x 5
95 x 5
105 x 5
115 x 5

Power Cleans
115 x 5
120 x 5
130 x 5
140 x 5
150 x 5

Weighted Dips
+ 15 x 5
+ 35 x 5
+ 50 x 5

[DEEPER KEMICAL]

CF Warm Up

----

BEAR Complex
7 sets-
power clean
front squat
push press
back squat
push press

for 5 rounds. never letting bar rest on ground

Rd.1 x 95
Rd.2 x 115
Rd.3 x 125
Rd.4 x 130 x 5 sets
Rd.5 x 130 x 4 sets

brutal

[DEEPER KEMICAL]

Squats
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

OH Press
105 x 5
115 x 5
120 x 5
130 x 5
140 x 5

Power Clean
140 x 5
155 x 5
165 x 5
175 x 5
185 x -

Dips
+25 x -
+45 x -
+60 x -

Ran out of time. Will complete the rest tomorrow. good day tho!

[Chris]

How's the Do-Wins working for ya?

which sneakers are these? I am done with running sneakers in the gym, i been lifting heavy no shoes and i like it, but its nasty in my gym. so i want a good pair of flat kicks, i have some lacoste teniss sneaks i been using right now i want a nice black pair. any suggestions?

[DEEPER KEMICAL]

http://www.roguefitness.com/catalog/images/roguedowin.png

http://www.roguefitness.com/catalog/product_info.php?products_id=384&osCsid=5c5cc72da5749c0426670500c48eaeb6

[Chris]

http://www.roguefitness.com/catalog/images/roguedowin.png

http://www.roguefitness.com/catalog/product_info.php?products_id=384&osCsid=5c5cc72da5749c0426670500c48eaeb6

ahhh i hate velcro. anywhere i can try these suckers on? i dislike buying over the net, i got wide feet so shoe try ons are a must. currently im a 12 EE but that fluctuates between brands.

[DEEPER KEMICAL]

ahhh i hate velcro. anywhere i can try these suckers on? i dislike buying over the net, i got wide feet so shoe try ons are a must. currently im a 12 EE but that fluctuates between brands.
the velcro is fine. you lace em up and velcro them tight. best shoes for oly lifting. you can only order these via the net. you can call them and ask for a wider shoe.

[toprockcantbstoppd]

ahhh i hate velcro. anywhere i can try these suckers on? i dislike buying over the net, i got wide feet so shoe try ons are a must. currently im a 12 EE but that fluctuates between brands.

Bill at Rogue Fitness/CF Columbus is a great guy and would do everything he could to help you out.

[kroms]

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups


stil had ot scale the weight and asstd. pull-ups bcuz im gimped up...but its good to be able to attempt this stuff again...