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#71 |
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Re: Jonathan's Crossfit progression
Normal BWI Strength Warm-up
Overhead Press: 45x5 55x5 65x5 75x5x2 75x13 Dips and Chins: 3x9 Conditioning: 4 Rounds: 10 Burpees, 1 min rest 5! box jumps increasing height at each station up to 40" Got a 44" box jump at the end, was having a mental block about the height even though I was told I was still way above it, so i didn't attempt any higher 2 failed muscle-up attempts...got really close both times stretch and roll quads glutes hams |
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#72 |
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Re: Jonathan's Crossfit progression
Normal BWI Strength warm-up
Deadlifts and Bench! DL: 135x5 185x5 215x3 235x9 Bench press: 45x5 95x5 115x5 140x3 160x7 Probably a little too heavy for a linear-progression starting weight 5x5 burpee - chin-up - leg raise with partner only one person rests at a time |
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#73 |
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Re: Jonathan's Crossfit progression
yesterday 2/22/'11
Normal warm-up Back Squat: 45x5 85x5 120x5 160x3 190x5x2, 190x9 (195 next week) Prowler runs: 50 ft up and back, high and then low grip, 90 sec rest in between x10 felt like absolute crap after these, burping up fish oil the whole time in the gym, got worse after prowler, only got 9x2 sets of chins (just did third set, right before bed) Felt generally sick, but much better after post-workout shake which is interesting because I really felt quite full when I got there, and during parts of the workout, also didn't want to eat/drink a shake but forced myself to. |
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#74 |
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Re: Jonathan's Crossfit progression
Usual warm-up
OH Press: 45x5, 55x5, 70x5, 80x5x2, 80x13 Dips: 3x10 Chins: 3x9 Conditioning: 4 rounds, 10 burpees, 1 min rest 5 rounds, 5! box jumps increasing box height, 1 min rest And I finally bought myself a BWI t-short today. |
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#76 |
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Re: Jonathan's Crossfit progression
Normal warm-up
Back Squat: 45x5 95x5 125x5 165x3 195x6 (whoops) 195x5 195x12 Prowler runs: 30 yds, any-way, out and back x10, 90 sec rest (killer) Chins: 10, 9, 8 consecutive sets. Need to remember to spread them out! |
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#77 |
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Re: Jonathan's Crossfit progression
Normal warm-up
OH Press: 45x5 60x5 70x3 85x5x2 85x12 Dips: 3x10 Chins 3x9 weak! Conditioning: 5 rounds for time (I may have done 6...I really need to remember to count better) w/ 25# dumbbells 5 squats 5 push-presses 5 Thrusters 7:35 4x10 burpees, 60 sec rest |
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#78 |
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Re: Jonathan's Crossfit progression
Normal warm-up:
Deadlift: 95x5 135x5 175x5 215x3 250x5x2, 250x13 Hip ext: 10x4 Chins: 9x3 Bench: 45x5 95x5 115x5 150x5x2, 150x12 Conditioning: "Tailpipe" 3 rounds for time partner 1: 250 m row partner 2: 1.5 pood kb's in rack position rower begins when partner 2 has kb's in rack pos. 10 burpee penalty if kb's get dropped before the row is finished looks easy, but is deceptively brutal 7:07 Crossfit BWI BBQ after training! Grass-fed burgers, hot sausage, salad, sweet potatoes = awesome. Fooled around on the rowers, ropes, pull-up bars, jump-ropes and tried to teach Sarah how to butterfly. And the sweatshirts came in! |
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My log Last edited by Jonathan Dilgen; 03-05-2011 at 02:40 PM.. |
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#79 |
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Re: Jonathan's Crossfit progression
Normal warm-up
Back Squat: 200#'s 45x5 95x5 135x5 175x3 200x5x2 200x11 Partner chin-up ladder, do yours then rest while partner completes rep(s) 3 rounds: 1, 2, 3, rest 2 min Conditioning: 3 rounds 10 front squats 20 m heavy (2 45's, 2 25's) prowler push rest 2 min |
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#80 |
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Re: Jonathan's Crossfit progression
Normal Strength warm-up
OH Press: 90#'s 45x5 60x5 75x3 90x5x2 90x11 Nice! One more than last week at 85#'s, linear progression still going strong! Chins: 3x9 (4th set at home) Dips: 3x10 Conditioning: Use 3 attempts at max broad jump to determine what to use for workout 5 Rounds for time 6 broad jumps 6 clean and presses 25# dumbbells 5:46 Rogue Do-wins and Rx'd jump rope came in! |
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My log Last edited by Jonathan Dilgen; 03-10-2011 at 08:18 PM.. Reason: New toys! |
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