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Old 01-12-2008, 07:54 AM   #11
Richard Vanmeerbeek
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Saturday 080112

New Fran PR !!!!!!

3'58", PR by over a minute, I'm coming from 5'11".

I have never had such feeling in my lungs after the Fran, I have a little cough now it's crazy. But it's was worth it.

I'm so happy for the sub 4' it's crazy, and I have even more respect for the sub 3's now, how is that even humanely bearable ?

Crossfit for those amazing experiences !
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Old 01-13-2008, 07:35 AM   #12
Richard Vanmeerbeek
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Sunday 080113

Back Squat sets of 5 : 100kg - 110 - 110

Front Squat sets of 5 : 80kg - 90

Deadlift sets of 5 : 140kg - 150 - 150

Turkish get up : 6 x 18kg dumbbell - 4 x 24kg db
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Old 01-14-2008, 11:26 AM   #13
Richard Vanmeerbeek
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Monday 080114

Bench press : 5 x 92,5kg - 92,5 - 9 x 85 (BW) All this will finally pay for LINDA

Weighted Pull-ups : 5 x 24kg - 28 - 28

db Turkish get ups : 4 x 24 - 24 - and 6 x 24.

I ordered some rings, how exciting. I can't wait to get them now !

Finishing exams on Friday, no WODs until the weekend
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Old 01-16-2008, 09:23 AM   #14
Richard Vanmeerbeek
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Wednesday 080116

Had to do a quickie after my successful math exam

30 Shoulder Press for time (65#)
Rest 5 min.
30 Push Press for time (use same bar)
Rest 5 min.
30 Push Jerks for time (same bar)

SP : 54sec

PP : 48sec

PJ : 58sec

Wonderful for form.
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Old 01-18-2008, 01:22 PM   #15
Richard Vanmeerbeek
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Friday 080118

My exams are OVER !!!!!!!!!!



What a relief. Now it's 10 days of CROSSFIT, I'm so damn excited that I had to start today, but I admit I should've rested.

Started today with Lynne

1st Lynne was Dec 8th 2007 : BP 31 PU 90 TOTAL 121

BW 187lbs/85kg

BP PU
9 24
8 25
7 20
6 20
6 20
= 36 = 109

TOTAL : 145

Both are improving so I'm sure next time will be even better ! I wasn't confident not having a spotter on the bench, I'm sure I could've added a rep here and there. I hate the bench, it may be basic, but it seems like the unsafest exercice to me !
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Old 01-20-2008, 11:50 AM   #16
Richard Vanmeerbeek
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Saturday 080119 + Sunday 080120

Was KO from Friday night since I celebrated the end of the exams pretty intensely

So I "just" did Turkish get ups on Saturday :

3 x 3 min of TGU with 24kg db : 7 - 9 - 10

1 arm db shoulder press (with each arm) : 5 x 24kg - 1 x 28kg - failed 30kg

switched to push jerk : 32kg - 36kg


Today felt grrrrreat :

Deadlift : 5 x 140kg - 155 - 155

Followed by,

3 rounds for time :
500m Row
21 C&J 95lbs

I started with squat cleans but quickly switched to power cleans, the rower taxed my thighs pretty damn much !

===> 18'47" and a lot of SWEAT
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Old 01-22-2008, 12:47 PM   #17
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Tuesday 080122

7 Rounds:

7 Dumbbell Thrusters (30#)
7 Weighted Box Jumps (Hold one of the dumbbells)
7 Weighted Pull Ups (Same dumbbell)


12'42"
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Old 01-23-2008, 02:29 PM   #18
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Wednesday 080123

SQ : 5 x 110 kg - 110
FS : 5 x 80 kg

Followed by,

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Overhead squats - 95 pounds
Push press - 95 pounds
Ring dips


===> 24'21"

It hurts.
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Old 01-25-2008, 11:42 AM   #19
Richard Vanmeerbeek
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Friday 080125

I had to let go some anger today, what an awful day.

This modified bear complex made the deal, renamed "The Beast" :

20 minutes AMRAP with 95lbs barbell of,

Deadlift-PowerClean-FrontSquat-PushPress-BackSquat-PushJerk-OverheadSquat-PushJerk = 1 round

===> 23 rounds. Felt great.

This is now another benchmark workout for me.

Here is some inspiration with old school Oly lifting wfs

http://www.youtube.com/watch?v=kEyxLHy0TkQ
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Last edited by Richard Vanmeerbeek : 01-25-2008 at 11:55 AM.
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Old 01-27-2008, 09:59 AM   #20
Richard Vanmeerbeek
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Saturday 080126 + Sunday 080127

Saturday

Triceps still sore because of my new rings and I still did my ME upper body training. Stupid. Not making that mistake again.

BP : 5 x 92,5kg - 4 x 92,5 - 4 x 90 - 6 x 85 It kepts DECREASING

WPU : 5 x 22kg - 26 - 28

TGU (just the first part on the elbow) : 10 x 24kg - 28


Today

Hang power Snatch : 4 x 40kg - 50 - 3 x 60 (dropped down in a full squat position) - 50

Followed by "Man-up" ()

21 ring dips
9 db swings (35lbs)
6 renegade man-makers (20lbs db's)
15 ring dips
6 swings
12 renegade man-makers
9 ring dips
3 swings
18 renegade man-makers

===> 17 min flat.

The renegade man-makers are no joke !
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