CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 09-06-2012, 06:39 PM   #431
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Thursday 120906

Warm Up:
ROM Drills
CFWU x 3

Work Capacity:

Four Rounds:
10 KB swings/arm (45#)
10 Ring push-ups
10 Walking lunges (25#)

Four Rounds:
10 Clean & Press (95#)
10 Lat. Pull-downs (100#)

Durability:
Foam Roll
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-10-2012, 05:15 PM   #432
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Saturday 120908

Warm Up:
CFWU x 3
BBWU

Strength:

4 sets:
A1.) 10/side KB Swing (44# DB's). ; ALAP
A2.) 10 DB Press (40#); ALAP
A3.) 10 Side Lunges (20# DB's); ALAP

4 sets:
B1.) 10 Clean & Press (95#); ALAP
B2.) 10 Lat. Pull-Down; 60 sec.

Work Capacity:

Three rounds:
BB Complex

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-11-2012, 05:49 PM   #433
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Monday 120910

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Hang Power Clean 5-5-5-5-5

(115#-120#-125#-130#-135#)

4 sets:
A1.) 10 walking lunges (65#); 60s
A2.) 10 BB Row (145#); 30s

4 sets:
B1.) 10 RDL (155# pack); 60s
B2.) 10 Dips (25#); 60s

Work Capacity:

10-9-8-7-6-5-4-3-2-1 reps:
KB swing (45#)
Burpees

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-11-2012, 05:51 PM   #434
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Wednesday 120912

Warm Up:
Jump Rope 5 min.
ROM Drills

Stamina/Aerobic Base:

15 x 1min. run / 1 min. walk

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-19-2012, 03:32 PM   #435
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Thursday 120913

Warm Up:
ROM Drills
CFWU x 3

Work Capacity:

50 KB swings (45#)
50 Wall ball (20#)
40 KB swings
40 Wall ball
30 KB swings
30 Wall ball
20 KB swinga
20 Wall ball
10 KB swings
10 Wall ball

Durability:
Foam Roll
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-19-2012, 03:37 PM   #436
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Saturday 120915

Warm Up:
CFWU x 3
Core Work

Power/Strength:

KB snatch 45# x 5 x 5

4 sets:
A1.) 10 Goblet Squat (DB 105#); 60s
A2.) 10 Lat. pulldown (125#); 30s

4 sets:
B1.) 10 DB Step-up (80#); 60s
B2.) 10 Push Press (100#); 60s

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-19-2012, 03:43 PM   #437
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Tuesday 120918

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Power Clean 135# x 2 x 3, 145# x 3, 155# x 2 x 3

4 sets:
A1.) 10 Deadlift (225#); 60s
A2.) 10 Bench press (155#); 30s

4 sets:
B1.) 10 Lunges (35# DB's); 60s
B2.) 10 DB row (60#); 60s

Work Capacity:

Ten rounds:
30 sec. KB swing (45#)
30 sec. rest

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-20-2012, 04:46 PM   #438
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Thursday 120920

Warm Up:
ROM Drills
BW Plyos (vert.)

Work Capacity:

AMRAP in 10 min. of:
3 KB swings/arm (45#)
6 Burpees

Rounds: 8

EMOM for 20 min:
4 Pull-ups
8 Push-ups
12 Squats

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 09-23-2012, 05:45 PM   #439
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Saturday 120922

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Muscle Snatch 105# x 6 x 3

4 sets:
A1.) 10 Squat (205#); 60s
A2.) 10 Push Press (105#); 30s

4 sets:
B1.) 10 SLDL (15# DB's); 60s
B2.) 10 Pull-ups (60#); 60s

Work Capacity:

EMOM for 10 min:
10 Burpees

Durability:
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Old 10-01-2012, 05:19 PM   #440
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Monday 121001

Warm Up:
CFWU x 3
Core Work

Power/Strength:

Hang Power Clean 5-5-5-5-5

(120#-125#-130#-135#-140#)

4 sets:
A1.) 10 Deadlift (230#); 60s
A2.) 10 Bench Press (180#); 60s

4 sets:
B1.) 10 walking lunges (65#); 60s
B2.) 10 BB Row (145#); 30s

Durability:
*Vanity work
Stretch
__________________
Conqueror of the useless
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Dude Bro Bro Dude Justin Green Community 10 06-21-2009 09:24 PM
Biggest Dude Doing Crossfit Dominique Keels Starting 63 03-06-2009 10:51 AM
Dude, I am so Weak! (for now) Nia Schmald Workout Logs 10 04-12-2008 07:02 PM
Diabetic Dude on the Zone Michael Terska Nutrition 13 08-28-2007 07:28 PM
Check out this dude Michael Stehle Community 12 01-25-2007 10:33 AM


All times are GMT -7. The time now is 01:03 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.