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Old 04-07-2006, 05:14 PM   #1
Ronald Coleman
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Looking for ideas. Current routine listed on thread link below.
http://www.crossfit.com/discus/messages/20/22572.html
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Old 04-07-2006, 05:29 PM   #2
Matthew Nielsen
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Ronnie Coleman?
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Old 04-07-2006, 10:05 PM   #3
Garrett Smith
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Saw the workout, how long is that taking you to complete? Sure seems like a lot to me, from what I've learned since doing CF you don't need to do all of those exercises three days a week...
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Old 04-08-2006, 01:28 PM   #4
Ronald Coleman
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Garrett, I was not looking at the clock for the morning routine.
Weightlifting Total: a little more than 1hr
Morning(M/W/F)
Powerlifts (2min b/t sets)
Full Squat 5x5
Deadlift 5x5
Flat Bench 5x5
Olympiclifts (1 min b/t sets)
Jerk 5x5
Jerk behind neck 5x5
Hang Snatch 5x5
Decline Crunch slant board 1x25x25lbs 2x11-16x25lbs
Evening(M/W/F)
Bodyweight Exercises Total:17 min
hindu squats 3x30
Sit-ups 1stx50 2ndx20
Triceps Push-ups 3x15
Chin-ups 3x8 (close grip assisted)
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Old 04-09-2006, 03:58 PM   #5
Ronald Coleman
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Last Change to Routine.
M/W/F
Powerlifts (2min b/t sets)
Full Squat 5x5
Deadlift 5x5
Flat Bench 5x5
Thruster 5x5 (1 min b/t sets)
Hindu Squats to failure
Decline Crunch 1x25x25 2x11-16x25
Sit-ups 2xfailure
Push-ups 3x10-15
Close Grip Chin-ups 3x8
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Old 04-09-2006, 09:20 PM   #6
Mark Garcia
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Looks fine to me.

Do you do any other conditioning aside from your martial arts training?
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Old 04-10-2006, 02:47 AM   #7
Ronald Coleman
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Machine, No I do not do any other conditioning aside from martial arts training and jumping rope.
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Old 04-10-2006, 03:12 PM   #8
John Hackleman
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Mix it up... weights some days, and bodyweight others. The key is high intensity.
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Old 04-10-2006, 06:18 PM   #9
Jibreel Freeland
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Dude your avatar is hyooooge!
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Old 04-10-2006, 07:04 PM   #10
Jibreel Freeland
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And I'm an idiot for double posting!

(Message edited by nothing on April 10, 2006)
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