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Old 06-13-2010, 07:40 PM   #1
John-David Ritchie
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John David`s full range of motion crossfit log

As the thread title says, I will be posting full range of motion crossfit workouts, and I will be using this thread for a while. I want to improve my strength and it is my understanding that working out in full range of motion will increase my strength for the movements I`ve been doing for the past 5 years.

Since this will change my time/max weights for every workout, my prs will start from scratch on this thread.

Last edited by John-David Ritchie; 06-13-2010 at 07:43 PM..
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Old 06-13-2010, 07:41 PM   #2
John-David Ritchie
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Re: John David`s full range of motion crossfit log

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

21:40 (first PR)
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Old 06-13-2010, 07:43 PM   #3
John-David Ritchie
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Re: John David`s full range of motion crossfit log

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

21:10 (first PR)
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Old 06-15-2010, 09:03 AM   #4
John-David Ritchie
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Re: John David`s full range of motion crossfit log

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

40:00 (first PR)
BW @ 255
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Old 06-17-2010, 01:21 PM   #5
John-David Ritchie
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Re: John David`s full range of motion crossfit log

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

24:40 (first PR)
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Old 06-17-2010, 01:22 PM   #6
John-David Ritchie
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Re: John David`s full range of motion crossfit log

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Split muscle-ups with pull ups/dips, didn't want to open my hand again
Forward rolls not done
squats as rx'ed
Handstand walk subed to 225 lb overhead hold for 20 seconds

Time: 27:40 (first PR)
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Old 06-22-2010, 02:09 PM   #7
John-David Ritchie
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Re: John David`s full range of motion crossfit log

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.


31:15 (PR)
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Old 06-22-2010, 02:12 PM   #8
John-David Ritchie
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Re: John David`s full range of motion crossfit log

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Rope climbs changed to jumping pull-ups, 40 first round, 30 second round

Did this outside in the sun, must have hit me hard because I felt weak and my legs were trembling with an inflated calf.

Two rounds +800 metres and 5 pull-ups before I stopped, took me 33 minutes.

Looking to complete this next time.
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Old 06-22-2010, 02:13 PM   #9
John-David Ritchie
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Re: John David`s full range of motion crossfit log

Overhead Squat 1-1-1-1-1-1-1 reps

Much more difficult when you do *** to the grass OH squats

190 (PR)
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Old 06-26-2010, 05:03 PM   #10
John-David Ritchie
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Re: John David`s full range of motion crossfit log

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps, subbed to 50 regular situps

10:10(PR)
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