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Vit Urban 08-12-2013 05:59 AM

Way of Spartan warrior
my name Vit and I come from Czech Republic in Central Europe. I am crossfitting since January 2013. I am not a member of any Crossfit affiliate (because i have not any affiliate nearby :( ). I mostly workout on my own in classical Gyms, on athletic stadiums or at home.
My friend currently preparing a Crossfit Box but there is still a lot of work to do.
Unfortunetely Crossfit is not well-known in my Region as in US or in Western Europe.But I hope for better futures.

My Attributes:
Gender: Male
Age: 25
Height: 176 cm - 5'9"
Weight: 77 kg 170 lbs

My PRs (I will update this):

Fran - 8:30
Helen - NA
Grace - NA
Filthy 50 - NA
Fight Gone Bad -NA
Sprint 400m - NA
Run 5k - NA

Clean & Jerk - NA
Snatch - NA
Deadlift - 150 kg - 330 lbs
Back Squat - 130 kg - 286 lbs
Max Pull-ups - NA

About Me:
How I Eat
I eat quality foods but don't measure the amount
Intermittent fasting Ideas from of Renegade Diet, Leangains, Eat Stop Eat
How I Train
I workout mostly at home, work, or a traditional gym
I write my own programming
I record my workouts
My Athletic Background
I have no athletic background besides CrossFit
I regularly play recreational sports
My Experience with CrossFit
I began CrossFit by trying it alone (without a coach)
My Work/Rest Schedule
I do multiple workouts in a day 3+ times a week
I typically rest 4 or more days per month
How long have you been doing CrossFit?
6-12 months

And I also love the Spartan Races

PS: Sorry for any grammatical mistakes, English is not my native language. But you can put me wise on them, thanks ;)

I will be also glad for your comments

Vit Urban 08-12-2013 06:17 AM

Re: Way of Spartan warrior
Schedule for August:
Sun - W
Mon - M
Tue - G
Wed - GM
Thu - WM
Fri - Freedom of Choice (WGM, Benchmarks...)
Sat - Rest day - Long steady cardio, Hiking ...

Skill of the month - Kipping Pullups

Vit Urban 08-12-2013 06:32 AM

Re: Way of Spartan warrior

Rise and Shine:
-5 Rounds of:
20 Push Ups + 20 PullUps

Warm Up:
-50 DU
-5 EMOM 10 Burpees

-5 Rounds of:
Run 400m
Rest 2 min

-100 Double Unders for time

-10 EMOM 40s Planks

Vit Urban 08-12-2013 12:17 PM

Re: Way of Spartan warrior
PR 400m: 1:12

on Jan Zelezny stadium

Vit Urban 08-13-2013 10:51 PM

Re: Way of Spartan warrior
Rise and Shine:
5x 20 PushUps + 20 Squats

Warm Up:
Bike 1k
Run 800m

Drills and Skills:
Kipping Pull Ups - 25min

5 rounds of:
5+5 Pistol Squat

Bike 1k

Kipping Pull Ups is still for me a big isssue. I have problems with timming.
I also tried a Butterfly Pullups and maybe this is a right style for me.

Vit Urban 08-14-2013 10:50 PM

Re: Way of Spartan warrior
Rise & Shine:
50,30,20 - PsU+Sq

Warm Up:
Bike 1k
Run 800m Barefoot

Drills & Skills:
5 Rounds of (no Time):
5 Kipping PullUp
1+1 Human Flag Atempt
1 Jumped Ring MuscleUp
5 Ring Dips

5 Rounds of:
1 Legless rope climb
200m Run Barefoot

Bike 1k

Sauna for regeneration after training :rolleyes:

Vit Urban 08-18-2013 11:24 PM

Re: Way of Spartan warrior

Rise and Shine: 55,25,20 - Push Ups + Squats

Warm Up: 50 DU


Bear Complex 5 x 7(42kg, 47kg, 52kg, 47kg, 42kg)

Row 5km: no time (technique)

Vit Urban 08-18-2013 11:28 PM

Re: Way of Spartan warrior
Rise and Shine: 10 EMOM 10 Burpees

Warm Up:3x (10 Push Ups, 10 Squats, 10 Hyper-x)

Farmers Walk 40m 44 kg
5 strict Chin Ups
15 Double Unders

10 EMOM 40s Plank

Vit Urban 08-18-2013 11:36 PM

Re: Way of Spartan warrior

Rest day

Vit Urban 08-19-2013 12:07 AM

Re: Way of Spartan warrior
Sunday is "Day of Fasting" (Fast from SAT dinner to SUN dinner)
By the way I apply the ideas of renegade diet, leangains and eat stop eat and I think this is a great style of food intake.

Warm Up: 3x (10 PsU,10 SQ, 10 HypX, 5 PullUps)

ATG (as.s to grass) Back Squat - 10min EMOM 6x
60 - 80 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 (kgs)

Push Press
42 - 42 -47 - 47 - 47 - 52 - 52 - 52 - 52 - 52 (kgs)

5x (8x Parallets Dips + 20 Sit Ups)

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