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Old 02-08-2009, 06:35 PM   #21
David Meverden
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Re: CrossFit till I die: Forging a tough bastard

Quote:
Originally Posted by Roelant Bergen View Post
090602

Shoulder press 1-1-1-1-1 reps (160 PR) vs 150 (December)
Push press 3-3-3-3-3 reps (185 PR) vs 155 (December)
Push Jerk 5-5-5-5-5 reps (195 PR) vs 155 (December)
Sounds like that shoulder work is coming along just fine, ehh? nice work!
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Old 02-09-2009, 03:21 PM   #22
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

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Sounds like that shoulder work is coming along just fine, ehh? nice work!
Hey, Thanks! I was stagnant for 5 months, and then recently changed my diet. I "skinned" my zone proportions, upped the protein and fat, and I went through those shoulder exercises like crap through a goose! I just felt that day that I could do more, so kept on putting plate after plate....was pretty cool.
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Old 02-09-2009, 03:24 PM   #23
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

MONDAY 090209

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

19th round, 5 pullups.

chest to bar is ****ing hard. money on the kips, but took a lot more out of me. My pushups broke down for some reason (didn't eat enough today maybe???)...just couldn't get up after round 12. slowed me down for sure. I was doing about 45-50 seconds per round up till then.....cindy's funny for me: You're ok, then you're kinda not, then you're wishing you never started....then it's over.
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Old 02-09-2009, 03:32 PM   #24
Richard Vanmeerbeek
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Re: CrossFit till I die: Forging a tough bastard

Chest ups hurt like a mo'fo' ! Good effort Roelant, it takes some getting used to.
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Old 02-10-2009, 06:47 AM   #25
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

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Originally Posted by Richard Vanmeerbeek View Post
Chest ups hurt like a mo'fo' ! Good effort Roelant, it takes some getting used to.
Thanks Richard, unfortunately hurt my chances of PR'ing, but I'll have to work up to that. Neuro/Physio adaptation and all. Good Job on your cindy though, with c2b, impressive!
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Old 02-11-2009, 07:04 AM   #26
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

090210

Deadlift 1-1-1-1-1-1-1


315, 365, 385, 405f, 395PR, 385, break

started too low. Got tired. I think I could have made 405, but it is what it is. Didn't want to over do it on my back. I set a PR. Good for today, don't want to thrash myself for tomorrow's (probable) metcon
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Last edited by Roelant Bergen : 02-11-2009 at 07:15 AM.
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Old 02-13-2009, 05:06 PM   #27
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

02.11.09

For time:
10-9-8-7-6-5-4-3-2-1 reps of
Barbell Squat Clean (135/75)
Pullups
Pushups

time: 19:20


brutal.....had nothing in the gas tank, and that was at the start....
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Old 02-13-2009, 05:09 PM   #28
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

02.12.09- rest day, worked on double unders

FRIDAY 090213

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

as rx'd chest to bar: 5:52

I'd say it was a PR because last time I did fran was april 08 in 7:42 however, I didn't do chest to bar. I concentrated on full range of motion on the thrusters, which actually allowed me to do 21 straight, 9 straight, and I stopped once on the 15 (did 9 and 6). Pullups were a bit iffy on the grip strength side, but apart from that, kipping was good. I gotta work on those butterflies man, I'd go so much faster.....
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Old 03-05-2009, 06:01 PM   #29
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

Thursday 090305

Clean and Jerk 1-1-1-1-1-1-1 reps

110, 115, 135, 155, 170, 190, 200, 200PR (bonus!)



Lynda: 105lbs PR

Lynda Deadlift 1RM: 225!!!! PR


took two weeks off for midterms, getting our sleep dialed in...Ditched the zone, dropped our carbs, upped our fat, upped our protein, IF'd 2x a week, and HOLY CRAP! PRs!
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Old 03-08-2009, 10:20 AM   #30
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

Reverse "Jackie"
30 pull-ups
45 pound thruster, 50 reps
1000 meter row

Reverse due to Globo Gym logistics, and it was crazy rush hour period. Couldn't row without a sure bet that someone would steal my squat rack or my weights next to the other pullup bar. this worked out nicely though.

2nd day back after my hiatus and:

time: 8:26

figured I'd reverse it and get the same amount of work done. I lost about 15-30 seconds getting to a free rower, adjusting it etc. Rowed hard though, on a 10 damper and didn't stop. Thrusters were a bit broken (didn't eat enough today) I did 2 x 25. Rate limiting step was pullups...my grip strength sucks balls. I had to drop after 16, and do the rest as many as I could till grip failed. still did 30 in under 50 seconds but man, was that time lost....
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