Re: Corey Franklins training to be more gooder
 

missed several days while traveling and also didn't track some of the skills and drills nights.
2/15/10
Cindy amrap 20
3 strict pullups
20 sit ups
15 air squats

10 rounds and 3 pullups and 10 situps into 11

Corey

Re: Corey Franklins training to be more gooder
 

2/15/10
stopped into new Grand Rapids Crossfit box tonight.
500m row
3 rounds of
7 squats cleans 75#
7 pullups
7 kb swings 50
7 knees to elbows
500m row
16:38
kicked my butt
:)
Corey

Re: Corey Franklins training to be more gooder
 

2/16/10
30 of each movement for time
squat cleans 75 pounds
reverse ring rows
bench press 95 pounds
push presses 75 pounds
ball slams

15:04

Corey

Re: Corey Franklins training to be more gooder
 

2/17/10
3 R's
ride 1.5 miles
row 1000 meters
run 400m
50 sit ups
25 pushups
ride 1.0
row 500meters
run 400 m

21:11

Re: Corey Franklins training to be more gooder
 

2/18/10

3 rounds for time
deadlift 155 x 10
agility ladder out and back
20 lunges with 25 pounds over head
knees to elbows x 10
kb thrusters x 10 2 25 kbs
jump rope x 40

then 500m row cash out

16:33
Corey

Re: Corey Franklins training to be more gooder
 

2/19/10
trainer run plyo
agility ladder
medicine ball throws
high box jumps
250m row cash out :52

Corey

Re: Corey Franklins training to be more gooder
 

2/20/10
the bermuda triangle
3 rounds for time
30 pushups
20 pullups with band
10 ring rows
400m run

17:45

Corey

Re: Corey Franklins training to be more gooder
 

How do you like GR CF? I'm hoping to stop in there next time out in town for work. Looks like a nice place.

Re: Corey Franklins training to be more gooder
 

[QUOTE=Greg Light;742867]How do you like GR CF? I'm hoping to stop in there next time out in town for work. Looks like a nice place.[/QUOTE]

Hey Greg,
I really like both gyms in GR, great people both members and coaches.
I have been going to Crossfit GR for 7 months now and actually just switched this last week to the new location by my office. I am now working with
Joe and Shane over at 8th day human performance and I am really enjoying myself.
Corey

Re: Corey Franklins training to be more gooder
 

2/27/10
Slim Jim
30 Push press 65#
30 bench press 95#
30 deadlifts 155#
30 reverse rows
30 ball slams 10# ball
12:06
500 meter row cash out 1:36.5

Corey

Re: Corey Franklins training to be more gooder
 

3-1-10
10 rounds for time
5- deadlifts 155
7- burpees
then
10-9-8-7-6-5-4-3-2-1 pullups with a green then black band for last 3 sets
with ten box jumps in between each set of pullups

20:13
Corey

Re: Corey Franklins training to be more gooder
 

3-2-10
3 rounds for time
squats x5 135#
assitsed ring dipsx 10
KB swings x 15
400m run
11:22

Corey

Re: Corey Franklins training to be more gooder
 

3/3/10
for time
500meter row
then 3 rounds of
x5 kb cleans and presses each arm
15 pushups
20 overhead lunges 25#
1000meter row

14:02

Corey

Re: Corey Franklins training to be more gooder
 

3-8-10
5 rounds for time
8 ring rows
15 kb swings 30#
14 situps

8:13

Corey

Re: Corey Franklins training to be more gooder
 

3/10/10
plyo speed drills
plyo jumping drills

wod amrap 3 minutes on 3 minute rest 3 rounds
135 deadlifts x5
jumping pullups x 5
4 rounds first 3mins
4 rounds second
5 rounds third

500 meter row cash out
1:38.1
Corey

Re: Corey Franklins training to be more gooder
 

3/22/10
for time:
750 meter row
30 db snatchs 35#
500 meter row
20 db snatches 35#
350 meter row
10 db snatches 35#
13:01

Re: Corey Franklins training to be more gooder
 

3/24/10
AMRAP in 20 min
10 20# wall balls
8 supermans
6 oh squats 65#
4 ring dips
2 l pullups

9 rounds completed

Corey

Re: Corey Franklins training to be more gooder
 

3/25/10
3 rounds of Max pull ups, push ups and airsquats
no stopping or round ends

pullups push ups airsquats
18 32 45
12 16 26
6 15 23

Corey

Re: Corey Franklins training to be more gooder
 

3/29/10
TGIM
10x squat cleans 95#
25x knees to elbows
25x push presses 65#
50x box jumps
50x situps
25x wallballs 20#
25x kb swings 45#
25x pushups
25x overhead lunges 45#
row 500 meters
18:40

Corey

Re: Corey Franklins training to be more gooder
 

3/30/10
4 rounds of 4min amraps
all x3
hang cleans with a press 95#
HSPU's
4 rounds completed

squat cleans 85#
pullups
4 rounds +3

Snatch 65#
ring dips
5 rounds

OH squats 65#
muscleups assisted
3 rounds


Corey

Re: Corey Franklins training to be more gooder
 

Oh I hate my life...fears confirmed yesterday by surgeon... Bilateral Inguinal Hernia

Three weeks ago I took a trip to Greenville South Carolina and had contacted the local affiliate about dropping in. Monday I worked out here in GR before leaving and felt great, but by Wed I knew something was wrong.
Ended up going to a doc in SC and she reffered me to my own doc at home which prolonged the process.

GGGGRRRRR....so frustrated

Corey

Re: Corey Franklins training to be more gooder
 

So after throwing a temper tantrum and feeling sorry for awhile I got off my *** yesterday.
I have been taking it pretty easy and mostly walking and hiking.
yesterday I did a scaled filthy 50 and other than almost throwing up it was pain free.
looking to take it easy until I have surgery in June.

5/3/10 Filthy 30
box jumps
jumping pullups
40# KB swings
walking lunges
K2E
45# push presses
back extensions
wall balls 20#
burpees
double unders

21:35

Re: Corey Franklins training to be more gooder
 

5/4/10
4.2 mile run
40.03

Corey

Re: Corey Franklins training to be more gooder
 

after bilateral ingroinal surgery on 6/7/10 I took my first run tonight:)
Did a light trail run of around 2.25 miles
I feel like a million bucks!


2.25 21 minutes
Corey

Re: Corey Franklins training to be more gooder
 

7/8/10
2nd run of the week alittle sore yesterday so taking it easy.
2.5 mile trail run

Corey

Re: Corey Franklins training to be more gooder
 

7/14/10
Rachel and I did intervals on the trail yesterday for around 50 minutes, felt awesome and going to try tonight again.
week five post op will be next week, hung my rings back up and have been practicing dips a few times a day:)


Corey

Re: Corey Franklins training to be more gooder
 

after running and road riding the last few weeks I stepped back in the gym yesterday.
8/9/10

Tabata
8 rounds
35 lbs kb swings 6
pushups 8
situps 7
ring rows 3

really sore today:)

Re: Corey Franklins training to be more gooder
 

8/10/10
"the Outlaw"
75 wallballs 14lbs
50 burpees
25 knees to elbows
15 dead lifts 95 lbs

24:52

Re: Corey Franklins training to be more gooder
 

8/12/10
Wow its been an interesting week, soreness that I havent felt since last year and absolute excitement to be working out again.

30 back squats 95#
25 knees to elbows
50 KB swings 30#
30 pushups
400m run
14:45

Corey

Re: Corey Franklins training to be more gooder
 

oops behind on my posts:)
8/13/10
Amrap in 15 mins
5 thrusters 65#
5 pullups assisted green band
10 pushups
10 situps
every 3mins 1 min break
6 rounds completed

Re: Corey Franklins training to be more gooder
 

8/16/10
Speed Power course
deadlift 195#
clean jerk 115
snatch 65
5 increasing box jumps
4 ball jumps increasing weight
5 knees to bar
3 rounds
57:22....47:00....44:00

Corey

Re: Corey Franklins training to be more gooder
 

Drop in to Crossfit Progression in Rochester MN
Great place and really fun team workout!!!
Team WOD
team of 5
100 cal row
10 rope climbs
400 squats
10 wall to wall runs with two 20 pounds med balls
400 jump rope skips
10 group burpees

31:19

Re: Corey Franklins training to be more gooder
 

8/31/10
5 Rounds with 95#
12 DL
9 hang cleans
6 push jerks
then core training cashout
30 ring knees to chest
30 back extensions
15 body saws
5min plank floor drills

Corey

Re: Corey Franklins training to be more gooder
 

9/2/10
"300"

25 pullups green band
50 deadlifts 135#
50 push ups
50 box jumps
50 floor wipers 65#
50 KB cleans 35#
25 pull ups black band

really cant beleive I didnt have lunch with pukey today, this kicked my butt!
24:24

Corey

Re: Corey Franklins training to be more gooder
 

9/3/10
3 rounds for time
30 knees to elbows
21 ground to overhead with a 65# barbell mix of power snatches and cleans and jerks.

16:41


Corey

Re: Corey Franklins training to be more gooder
 

10/5/10
wow what a month..lots of excuses and and few runs.
four states and two continents later back in the gym today and it hurt:)

warm up
800m run
10 thrusters
10 pullups
10 kb swings

core work
40 ghd back extentions
20 ring body saws
20 k2c on rings
30 floor wipers 85 lbs

wod
3 rounds for time
10 clean jerk
200 run
6:30

Corey

Re: Corey Franklins training to be more gooder
 

10/6/10

Fran
sweet jebus even with assisted pullups I was dying.
the biggest loss over the off time is pullups ouch!
feel sore but awesome today!

10:11

Corey

Re: Corey Franklins training to be more gooder
 

completely spaced on on posting Thursday and Fridays workout?:ranting2:

Today 10/12/10
3x4
Front squat 95 95 95 95

back squat 105 105 105 105

wod
250 meter row
15 knees to elbows
250 meter row
15 ring push ups
250 meter row
15 20lbs ball slams

6:17

Corey

Re: Corey Franklins training to be more gooder
 

Wednesday, Oct 13, 2010
Warmup
800m build-up run
10 Thrusters
10 Squats
10 Ring fly/row
10 one arm KB swing
15 Ring K2C/push up

WOD
4 rounds for weight and form

Clean to the rack
1 x shoulder press
2 x push press
3 x jerk
4 x thrusters
5 x front squat

+
500 meter row
20 wall balls
10 burpees
20 ball slams
500 meter row
7:11

Re: Corey Franklins training to be more gooder
 

Monday, Oct 18, 2010

Warmup

800m build-up run

10 SDHP
10 Push ups
10 Wall Ball
3 Sets of 5 light DL


Training

Deadlift:

Warm up, then do 10 single pulls at
about 80-90% with 1 min between pulls


WOD

Airdyne Sprints

3 - 5 sets
7 - 10 sec
50 secs