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Search: Posts Made By: Shane Zuiker
Forum: Workout Logs 05-03-2010, 04:10 PM
Replies: 4
Views: 3,486
Posted By Shane Zuiker
Re: Shane's Crossfit Football Log

Weighted Situps 3x15 25lbs

Tabata
1.DL 6
Burp 5
2.DL 6
Burp 4
3.DL 5
Burp 4
4.DL 5
Forum: Workout Logs 05-03-2010, 04:04 PM
Replies: 4
Views: 3,486
Posted By Shane Zuiker
Re: Shane's Crossfit Football Log

Power Clean 5x3 115,115,115,115,115
Pullups weighted lbs 0,5,7.5,10,15
Forum: Workout Logs 05-03-2010, 03:59 PM
Replies: 4
Views: 3,486
Posted By Shane Zuiker
Re: Shane's Crossfit Football Log

Squat 5x3 - 210lbs 5-5-4
Bench 5x3 - 155lbs 5-5-5

8 Muscle Snatches
20 Dips
5 Knees to Elbows

3 rounds for time: 6:56

Bench: Keep Abs Tight!!!!!!!!!
Forum: Workout Logs 05-03-2010, 03:54 PM
Replies: 4
Views: 3,486
Posted By Shane Zuiker
Re: Shane's Crossfit Football Log

Deadlift 5RM - 225lbs

10 Sledgehammer strikes Rt
10 Sledgehammer strikes Lt
5 Pullups

8 rounds: 12:19
Forum: Workout Logs 05-03-2010, 03:50 PM
Replies: 4
Views: 3,486
Posted By Shane Zuiker
Shane's Crossfit Football Log

Squat 3x5 (add 5 lbs to last workout) - 205lbs
Press 3x5 (add 5 lbs to last workout) - 105lbs

5 one arm DB thrusters Rt 35lbs
5 one arm DB thrusters Lt 35lbs
7 Pushups
9 Box Jumps

Rounds in...
Forum: Workout Logs 04-06-2010, 02:52 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Run 800 meters
Rest 3 minutes
Run 600 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

800 meter - 3:30
600 meter - 2:56
Forum: Workout Logs 04-04-2010, 04:52 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the...
Forum: Workout Logs 04-04-2010, 04:51 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Split Jerk 1-1-1-1-1-1-1 reps

Max 125lbs
Forum: Workout Logs 04-04-2010, 04:50 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Seven rounds for time of:
115-135 pound Front squat, 3 reps
7 assisted pull-ups (tuck pull ups are the common sub here)

Time- 7:16
Forum: Workout Logs 04-01-2010, 03:02 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Three rounds for time of:
20 Tuck Jumps
15 Box jumps, 12-15 inch box
10 Kettlebell swings, 15-25 pound

Time: 8:30
Forum: Workout Logs 03-29-2010, 11:47 AM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Thruster

3-3-3-3-3-3-3


95-105-115-125-135
Forum: Workout Logs 03-29-2010, 11:47 AM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

40 beginner or assisted pull-ups and 60 bench dips

Time: 16:56
Forum: Workout Logs 03-29-2010, 11:45 AM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Snatch 1-1-1-1-1-1-1 reps

95lbs max
Forum: Workout Logs 03-26-2010, 01:52 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

10-8-6-4-2 reps of the triplet:

Beginner or Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

Time: 6:12
Forum: Workout Logs 03-25-2010, 02:40 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Three rounds for time of:
95 pound Deadlift, 10 reps
25 Tuck Jumps

Time:8:22
Forum: Workout Logs 03-23-2010, 04:28 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

For time:
25 SDHP
10 pound Dumbbell snatch, 25 reps
25 SDHP
10 pound Dumbbell snatch, 20 reps
25 SDHP
10 pound Dumbbell snatch, 15 reps

Time: 14:22
Forum: Workout Logs 03-22-2010, 02:16 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

With a continuously running clock, do one beginner or assisted pull-up and one shoulder press the first minute, two beginner or assisted pull-ups and two shoulder presses the second minute, three...
Forum: Workout Logs 03-20-2010, 07:22 AM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

100317
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run

Time:36:06
Forum: Workout Logs 03-20-2010, 07:20 AM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Complete as many rounds in 12 minutes as you can of:
10 Back extensions
10 Knees raises
25 pound Overhead squat, 10 reps

Rounds: 5 1/3
Forum: Workout Logs 03-16-2010, 04:30 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Re: Shane's New Crossfit Log

Weighted pull-ups 1-1-1-1-1-1-1 reps

2.5-5-7.5-10-15F-15F-12.5F
Forum: Workout Logs 03-15-2010, 03:34 PM
Replies: 15
Views: 4,202
Posted By Shane Zuiker
Shane's New Crossfit Log

Complete as many rounds in 12 minutes as you can of:
Run 200m
20 Wallball shots, 9# pound ball (8 foot target)

Completed 3 1/2 rounds
Forum: Nutrition 02-13-2010, 07:51 PM
Replies: 3
Views: 3,690
Posted By Shane Zuiker
Forum: Nutrition 02-13-2010, 12:03 PM
Replies: 3
Views: 3,690
Posted By Shane Zuiker
From Starting Strength to Crossfit/fat loss

Hello everyone. I have been doing Starting Strength/GOMAD since December 1st and have seen amazing gains. I went from 235lbs to 270lbs and my strength gains have gone through the roof. I will be...
Forum: Workout Logs 02-04-2010, 03:10 PM
Replies: 91
Views: 8,834
Posted By Shane Zuiker
Re: Shane's Log

Squat
45x5x2



260x5x3

Bench
45x5x2
100x5x1
Forum: Workout Logs 02-02-2010, 05:10 PM
Replies: 91
Views: 8,834
Posted By Shane Zuiker
Re: Shane's Log

Squat
45x5x2
100x5x1
150x3x1
205x2x1
255x5x3

Press
45x5x3
75x3x1
Showing results 1 to 25 of 121

 
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