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Old 03-12-2011, 04:36 PM   #81
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Went out last night, woke up early, felt like crap in the gym but still got the work done.

Warm-up:
Row 500 m
Jump Rope, 50 singles, 25 right, 25 left, 50 more singles
10 push-ups
10 dislocates
roll and stretch hams, glutes and quads

Deadlift:
135x5
185x5
225x3
260x10

Bench:
45x5
95x5
125x3
155x5x2
155x10

Chins: 9x3
Back Ext: 10x4
1 set of max leg raises (12 before hands gave out)

Turkish get-ups start with 8 kg kettlebell, work up
15 per side

20x3 abmat sit-ups

Post-workout:
Roll and stretch hams glutes and quads,
Rolled the crap out of my left shoulder with a lacrosse ball, but still have serious pain from dips on Thursday.

Tonight: roll, roll, roll, eat, relax, get to bed early, cause daylight savings is coming.
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