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Old 10-19-2010, 11:06 AM   #1
Ben Moore
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Former Strength Athlete Turned onto Crossfit ;)

Background:

Sales executive working in dental digital radiography and software. 5'10" 280 and probably around 18% BF. I'm a former competitive powerlifter and a former pro strongman getting back the athletic shape I had in my early 20's. Top lifts include:

420 raw bench
625 raw squat
755 raw deadlift
290 overhead strict press
Lifted many a stone and pulled many a vehicle as well I'll be putting strength to the back in the main lifts, working some of the oly lifts as well as working endurance hard. I fully expect to drop off some in my strength to get where I want to be fitness wise.

I've been following the WOD's from a local affiliate and blending in some more endurance work to keep my activity level up. I'm really enjoying the work and the resulting waist size decrease.

I have a pretty thich skin so as I post my workouts, please don't hesitate to throw out some criticism - constructive or otherwise. I am sure I'll make mistakes, but I'm looking forward to learning and moving forward in a different direction. Here's a few of the workouts from the last 2 weeks:

Incline Bench Press

Barx15
135×10
225×3
245×3
275×3
315
335
365 PR

Blast strap complex – 2 rounds
Pushups (feet elevated) x 10
Tricep Ext x 10
Fly x 10
Rear Delts x 10

Conditioning Complex
Hang KB Power Snatch 5/side – 60lb KB
Jump Ropes – 40 jumps



Wed 10/13/10: Full body

ME Power Snatch
Barx8
95x3
115x3
135x3
155
185
195 PR
195
195

Conditioning Complex - 3 rounds of 21 reps, 15 reps, 9 reps
OH Squat - 95 lbs
Pullups - BW (Had to break these up - 10/5/5, 10/5, 9)
Blast Strap Pushups - BW




Friday 10/15/10:

Back Squat
135×10
245×5
335×5
445×5
add belt
495×3
535×3
555×3

Conditioning Complex:

50 JumpRope
25 KB Swings with 60lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Clean (60lb dbs)
25 Back Extensions
50 Sumo High Pull (45lbs)
25 DB Snatch (25rt/25left) (60lb db)
25 Toes to bar (1st 3 toes to bar, rest as high as possible)
50 Sumo high pull (45lbs)
25 DB Push press (60lb dbs)
25 DB RDL (60lb dbs)

Laid there for about an hour in various spots convincing myself not to puke…


Saturday 10/16/10

Floor Press
135×10
225×5
275×5
295×5
315×3
335×3
365×3

Conditioning Complex - 5 rounds of:
135lb Thrusters x 9
Pullups x 9

with 2 min rest between rounds


Sunday 10/17/10:

Conditioning:

3 rounds of
100 jump ropes
400 m run
10 reps of pushup/bw row/situp

Dips
3x10- bw


Monday 10/18/10

Shoulder disclocates b/w 1st 3 sets

Power Snatch
Barx5
95×3
135×3
155×3
185
205 miss, miss
195
195
135
135
135
*Miss at 205 just felt slooooowwwww. So I backed off and did some tech work. I need to get in with a coach again soon.

Conditioning (1 minute of each of the following in a row)
15 pullups (10, rest, 5 more – seemed like I may have mistimed. Felt short)
35 dips
40 situps
45 pushups

135 total reps

Then 5 cleans and presses with 150lb sandbag.

Last edited by Ben Moore : 10-19-2010 at 11:22 AM.
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Old 10-19-2010, 01:16 PM   #2
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Tuesday 10/19/10: Conditioning

Main Site WOD

10 rounds of:
150m run
7 chest to bar pullups (not flexible enough yet to touch chest to bar, so normal pullups)
7 front squat - 135
7 hspu

Done in 40:28. That sucked...in the best of ways, haha. I've come leaps and bounds since I started though!
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Old 10-21-2010, 09:32 PM   #3
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Thursday 10/21/10: Lower/Metcon

Oly Squat
Barx10, 10
135×10
225×5
315×3
365×3
405×3
455
495
545 PR

WOD RX’d
3 rounds of:
135 Hang cleans x 10
10 pullups (strict – 10, 8/2, 5/3/2 sets)
20 pushups
30 squats

Had to run between the basement and the garage. Moving some equipment around and don’t have a pullup bar out there yet. Done in 12:02
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Old 10-23-2010, 08:12 PM   #4
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Saturday 10/23/10: Upper/Metcon
OH Press/Power Jerk
Barx15, 15
135x10/5
185x3/3
225x2/3
Power jerk only from here
245x3
275x3
295x3
315x2

Metcon - 3 rounds of:
400m run
6 GHR
9 goblet squats - 60lb kb
12 walking lunges - 45lb plate
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Old 10-25-2010, 10:12 PM   #5
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Monday 10/25/10

5 Rounds:

30 SDHP
15 Wallball w/ 25lb ball
10 Back Thruster with 135lbs
15 Ball slams w/ 12lb ball (my homemade slammer went down in the first few reps )
10 pullups

Done in 34:00
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Old 10-26-2010, 08:02 PM   #6
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Tuesday 10/26/10

Power Snatch
Barx5
95x3
135x3
155x3
185
205 PR
225 - miss, miss, miss
*Had the wife watch me. Bar is getting plenty high but I'm leaving it out front and not getting under it.

Metcon
10 box jumps/1 clapping pushup
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10

Done in 8:56
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Old 10-27-2010, 05:57 AM   #7
Will Patterson
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

I really dig the MetCon workouts you are doing - I'm going to have to try the box jump/clapping pushup ladder on my next conditioning day.

Are you coming up with them, or are they from your affiliate?
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A man who dares to waste one hour of time has not discovered the value of life. - Darwin
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Old 10-27-2010, 08:03 AM   #8
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Hey thanks bud - they're from a local affiliate. I'm having fun with them!
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Old 10-29-2010, 09:49 AM   #9
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Did some stunting Wednesday (cheerleading/throwing girls around) and then was sick yesterday so i pushed my squat workout.

Friday 10/29/10

OH Squat
Barx10
95x5
135x5
185x3
205x3
225
245
*Heaviest I've ever gone on these.

Metcon:
AMRAP in 15 minutes

Deadlift 1.25x BW 7 reps - 345
DB Push Press .5x BW 7 reps - 70lb dbs (140 total)

8 full rounds
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Old 10-30-2010, 12:52 PM   #10
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Saturday 10/30/10

Warmup row 1000m
2x3 hang clean w/135

5 rounds for time
Powerr clean 135 3 reps
Pushups 6 reps
Squats 3 reps

5:28

Full body stretching

Pullups
8, 6, 6, 6 - bw
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