Powerlifter/Strongman Pro turned onto Crossfit ;)

[Ryan J. Hopkins]

Ben, I'm a former BBer, so my strength isn't nearly what yours is, and I don't post that much, but i check your thread everyday and am constantly impressed with your progress. I need to start a log as I look to your log for MetCon ideas daily.

Anyway, here's one we just did. Not sure if you've seen it, but it sounded like something you would like (as much as I can tell from someone on the internet). Kicked my butt for sure.

1 Clean & Jerk 135#
1 round of Cindy
2 C&J
1 round of Cindy
and ladder the C&J til you get to
10 C&J
1 round of Cindy

So a total of 55 C&Js with 10 rounds of Cindy. Did this in 20:45. Absolutely killed me. I'm new to CrossFit like you are so maybe you'll like it.

Thanks for keeping up with this log and keep it up brother.

RJ

[Ben Moore]

Thanks man! Hey I actually am coming to Atlanta in January for work (company HQ is there). I'm not sure I can, but would love to catch up for a WO while I'm there. where do you train?

[Ben Moore]

Thursday 12/23/10

Warmup consisting of putting together a new dip station

Back Squat
Barx10
135x10
245x5
335x5
425x5
add belt
475x3
515x3
535x3 Recent raw PR

Rest 5 min

Metcon
Run 800m (4:15 split)
10,9.8.7.6.5.4.3.2.1
Horizontal body rows
Back Extension(13:45 split)
Run 800m

Done in 18:40 - pretty freaking stoked about that. It's amazing how far my fitness has come.

[Ben Moore]

Hips and back are sore today. Will hit a mobility WOD early in the day and see how I feel later tonight. May take a rest day.

[Ryan J. Hopkins]

Originally Posted by Ben Moore

Thanks man! Hey I actually am coming to Atlanta in January for work (company HQ is there). I'm not sure I can, but would love to catch up for a WO while I'm there. where do you train?

i train at a Golds about 30 mins south of the city. Let me know when you get into town, maybe we can hook something up.

Merry Xmas.

[Ben Moore]

Originally Posted by Ryan J. Hopkins

i train at a Golds about 30 mins south of the city. Let me know when you get into town, maybe we can hook something up.

Merry Xmas.

Merry Christmas to you too! Will do

Christmas Day training

6 rounds of the following:
5 1 arm kb swings - 28kg
5 1 arm kb cleans
5 1 arm kb snatches
*Alterating arms each round
Treadmill run 1:30 (figured a little over 400m)

Done in 21:38. Wife did awesome with this one today also. She's committed to training with me now and I love that. Had 2 of our girls "training" with us to, so I spent some time helping with form and playing around

3 rounds of the following
5 ring dips
5 ring rows
5 KB Clean and press - each arm (so clean and press r, then clean and press l is 1 rep)

[Nik Nichols]

Happy Christmas Ben, sounds like a good session yesterday with your girls there.

[Ben Moore]

Originally Posted by Nik Nichols

Happy Christmas Ben, sounds like a good session yesterday with your girls there.

Thanks Nik - it was good. I've got to learn to slow down and enjoy those times a little more. They definitely like to be there with Mom and Dad "working out" so we should help them understand and love it.

[Ben Moore]

Tuesday 12/28/10

Had a touch of stomach flu or something yesterday. Slept from 7pm last night to 6am this morning and still woke up with a headache. But I got back after it today.

Shoulder mobility and warmup w/ jumprope

Hang Power Snatch
Barx10
65x5
95x3
115x3
135x3
155x3
185x1, 1, 1, 1, 1

OH Squat work
185x2, 2
195x2

WOD
7 rounds for time
3 front squats - 225
7 L pullups

Done in 11:15. Pullups did me in. Switched to normal deadhang after 3 rounds and after 4 rounds went 4/3 on rounds 5, 6 and 7.

[Ben Moore]

Wednesday 12/29/10

Run intervals for 2.3 miles
30 seconds run/30 seconds walk