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KingWilder
07-07-2008, 01:00 PM
Time for something completely different. I've been doing CrossFit for the past month as prescribed by the main site. Now I'm going to stagger the workouts (I'll start a few days behind the main site schedule) so that I can add in some heavy lifts prior to the WOD...this is just to make sure I keep my strength (I feel it's gone down a tad since starting).


Weight is hovering around 195...hoping to see a drop in bodyfat %, while [mostly] maintaining weight

Old Journal: http://www.wannabebigforums.com/showthread.php?t=74315&page=57


CrossFit Warm-up (minus pull-ups)
2x15 (oh squat, dips, back ext., crunches) and foam rolling


Fran: 21-15-9
95lb Squat Thruster
Pull-ups (chest to bar)
Time: 8min. 50 sec. (PR by 1 min.)

rest 15 minutes

5 rounds for time:
275 lb Deadlift, 5 reps
10 Burpees
Time: 15min. 14 sec.

Brutal...those 2 WOD's in one day were a killer combo

Coke
07-08-2008, 05:51 AM
...those 2 WOD's in one day were a killer combo

No kidding, just one round alone will test an individual, lol...good luck with being real lean at just under 200.

KingWilder
07-08-2008, 01:03 PM
Thanks Coke

Bench
135x10 185x8 225x5/4/4 195x9

BO Row
135x10 185x8 195x8

Front Squat
135x5/5/5

Squat Clean Practice

30 Squat Clean&Jerks for time (used 95lbs instead of the prescribed 155lbs)

Time: 9min. 32sec.

Not in any hurry to do heavy weight with squat cleans on my knee...eventually I'll work up to higher weight, for now I'm just concerned about good technique. Rows and Bench felt weak...

ddegroff
07-08-2008, 01:22 PM
Nice Fran time bro!

I see your doing the workouts from the games. I'm going to do the dead/burpees tomorrow. Did the hill run today. C&J is probably on friday.

I'm doing pretty much the same thing as you. But I don't follow the main site at all but my new routine is CF inspired.

KingWilder
07-09-2008, 01:25 PM
Elliptical 12 mins.
50 Kettlebell Swings (30lbs...25 each arm)

WOD

Angie
100 Pull-ups
100 Push-ups (chest to floor)
100 Sit-ups
100 squats (atf)

Time: 27min. 46sec.

ddegroff
07-09-2008, 02:09 PM
Strong work on "Angie" bro! That **** is so brutal. The pushups usually kill me. Tho I haven't done it with all pullups, some where jumping last time.

Also, I didn't realize you did both those WOD within 15mins. There's no way I could do the deadlift/burpees 15mins after Fran, sick work bro.

KingWilder
07-12-2008, 04:53 PM
thanks man

Today was supposed to be CrossFit Total...just didn't have it in me to do deadlifts though

Squat: 135x8 185x5 225x3 275x1 285x1 290x1 (PR)
OH Press: 95x8 115x5 135x1 145xf 145x1 150xf (failed to lockout)

Pull-Ups: set of 25, then 19
Dips: 2 sets of 20

New workout schedule will be Starting Strength, WOD, WOD, off, repeat

Coke
07-14-2008, 07:08 AM
Good deal on cycling in the strength training, doing great already with the new squat PR.

ddegroff
07-14-2008, 01:57 PM
Nice total on the first two. I've never liked that WOD. I guess it's not too bad on the CNS because its 10reps.

New schedule looks good too bro. Are the WOD going to be whatever you want? or mainsite CF WOD for that day?

KingWilder
07-15-2008, 02:22 PM
Thanks Coke

ddegroff: I'm going to try and still do whatever the main site has for WOD...basically each cycle though I'll have 3 WOD's to choose from for the remaining 2 days...little more leeway

Starting slow and working back up...strength is down a bit

Front Squat
95x8 115x6 135x5/5/5

Bench
135x8 185x6 225x5/5/4

Full Squat Clean (warmup)
95x8
115x6

Power Cleans
135x3 145x3 155x3 165x3/3

Pull-Ups (warmup)
BWx10

Chin-Ups
+45x5 +55x5 +70x5 +80x5

Coke
07-16-2008, 05:45 AM
Well rounded training dude, good job.

ddegroff
07-17-2008, 08:10 AM
Strong pullups bro!

Sounds like a solid plan for the routine. My MetCon days usually come from the main site WOD.

KingWilder
07-17-2008, 09:52 PM
Thanks Coke
yeah, ddegroff I usually follow the main site for my metcon days

7/16/08

Skill Work
Handstand Push-ups (legs against wall...top of head all the way down)
6 sets for max reps...got 40

Also did a lot of L-Pullups (not sure how many, def. 50+)

DB Fran 21-15-9
20lb Thrusters
BW Pull-ups
Time:5min. 59sec.

7/17/08
25 mins run progression
-10 min walk warm-up
2min jog
2 min walk
2min jog
2min walk
2min jog
5 min walk cool-down
knee felt fine!

WOD - max rounds in 20 mins of:
15 push-ups
12 ring dips
9 push press (115lbs)

Result: 5 rounds +15 push-ups, 12 ring dips, and 4 push press

Coke
07-18-2008, 06:10 AM
Ace training consecutive days bro.

KingWilder
07-19-2008, 06:19 PM
Strength Day

ATF Squats
135x5
185x5
205x5
210x5/5

OH Press
95x6
115x5
120x5
125x3/4

Deadlift
225x8
245x5
265x3
285x3
315x3

Weighted Dips
+70x8/8/8

KingWilder
07-20-2008, 12:54 PM
Warm-up
20 min. run
worked up to 3 min. straight jog at speed of 5.5 (my knee is getting better!!!)

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

39min. 15sec.

KingJustin
07-20-2008, 01:07 PM
Another CrossFitter? Awesome! Your training is pretty similar to mine.

As a word of advice: CrossFit is all about intensity. I've found that if I tried adding in too much extra stuff, my intensity dropped. You might want to keep that in mind. You really want to kill yourself on these metcons, and on the strength stuff as well.

Looks like you've got a nice start.

KingWilder
07-20-2008, 01:14 PM
Another CrossFitter? Awesome! Your training is pretty similar to mine.

As a word of advice: CrossFit is all about intensity. I've found that if I tried adding in too much extra stuff, my intensity dropped. You might want to keep that in mind. You really want to kill yourself on these metcons, and on the strength stuff as well.

Looks like you've got a nice start.

Thanks...I assume as far as "extra stuff" you're referring to the jogging/running? I'm just now allowed to start jogging/running since my ACL surgery in November so I really want to make sure I throw that in...if my MetCon's suffer that's fine.

KingJustin
07-20-2008, 01:38 PM
I just mean in general. If you're going above-and-beyond and training intensely, it's easy to overtrain -- if you are right on that line, it's generally a good thing though, but just keep that in mind and make sure you're recovering.

Good deal about your ACL.

KingWilder
07-20-2008, 01:51 PM
ah okay...gotcha. I try not to do more than the warm-up + WOD

my workout partner tries to go above and beyond but he's an idiot...and usually ends up missing days anyway

I've decided to join the 100 day Burpee Challenge
1 burpee 1st day
2 burpees 2nd day
etc. all the way to 100th day

Today was Day 7
to catch up I had to do 28 today (all were hit in the WOD)

Coke
07-21-2008, 05:33 AM
Both efforts are looking nice man.

KingWilder
07-21-2008, 07:20 AM
Thanks Coke


5.5min Incline Walk and Foam Rolling to loosen up my legs

CrossFit Warm-Up (2x15)

WOD
2k row for time...no access to a rower

rx'd substitution:

200 Sumo Deadlift High Pulls for time, 45# bar
Time: 10min. 48sec.

KingWilder
07-24-2008, 01:29 PM
Strength Day Yesterday...nothing worth mentioning

I tend to feel really lethargic on strength days now...but really good on MetCon days


Warm-Up:
10 min. on treadmill
foam rolling

WOD
FRAN
21-15-9
95lb Squat Thrusters
Pull-Ups

Time: 6min. 58seconds (PR! by almost 2 minutes)

KingWilder
07-25-2008, 01:06 PM
Light Warm-Up...moving to a new place that's closer to work today so I really only wanted to do the WOD and get out


WOD
21-15-9 for time:
OH Squats, (70lbs, instead of 95lbs as rx'd)
Burpees
Time: 7min. 24sec.

Mike G
07-29-2008, 02:39 PM
Nice times, nice to see another poster doing CrossFit. I'm with Justin in terms of extra stuff. I was doing the same split as you and I couldn't manage the strength days after awhile. I would do them and then be spent for MetCon work, so now I'm just following the WOD. I figure I'll take a break from the WOD's after a few months and follow Madcow for a little while if I start to lose strength, but so far everything has been going up (not sure about bench).

KingWilder
08-02-2008, 01:59 PM
Yeah, I seem to be quite lethargic come strength days. My metcon is improving rapidly, but my strength is slowly decreasing. I'm going to try upping calories a little bit because my deficit has been 500+ some days and that's def. not helping me.

today's WOD
sub SDHP for rowing (Rest 2 minutes between each round):

100 Sumo DL High-Pulls
85 pound Thruster, 21 reps
15 Pull-ups
7min. 43sec.

75 Sumo DL High-Pulls
85 pound Thruster, 18 reps
12 Pull-ups
6min. 41sec.

50 Sumo DL High-Pulls
85 pound Thruster, 15 reps
9 Pull-ups
4min. 54sec.

Coke
08-02-2008, 06:54 PM
Nice flow going with that effort Mike.

motoko013
08-02-2008, 07:24 PM
damn...that crossfit stuff is CRAZY

KingWilder
08-03-2008, 03:05 PM
Rest day (although I've already burned 2450 calories today though and it's only 5PM!!! - via my bodybugg)

did my 21 Burpees for the challenge though

KingWilder
08-04-2008, 01:25 PM
did my 22 burpees

Strength Day...however, legs were FRIED still from the 225 Sumo DL High-Pulls from the last WOD so I decided against anything crazy like DL's

Press
barx8
95x6
115x5
125x4/4/2 (bah)

Front Squat
125x5
125x6
125x8
(no reason for reps...just kept feeling like I could do more)

Single Leg DLs
60x8 (ea leg)
70x8 (ea leg)
70x8 (ea leg)

Weighted Pull-Ups
+45x12/8/6

Weighted Dips
BWx12
+45x10

Nothing spectacular in the way of strength...just started to increase my cals to less of a deficit 2 days ago...probably take a few days to readjust and get my energy levels back up.

KingWilder
08-06-2008, 12:15 PM
Yesterday

15 Pull-Ups
30 Push-Ups
45 Squats
max rounds in 20min.

got 5 rounds...1 round PR

Today:

Warm-Up
5 min. Long Cycle Clean&Jerk, 16kg Kettlebell (my new toy)

12 Burpees
10 KB Swings, 24kg (my other new toy)
12 Burpees
10 KB Swings, 24kg

WOD (subbed 35lb for 45lb):
35 pound Dumbbell squat snatch, left arm, 21 reps
35 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
35 pound Dumbbell squat snatch, left arm, 15 reps
35 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
35 pound Dumbbell squat snatch, left arm, 9 reps
35 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
Time: 16min. 39sec.

motoko013
08-07-2008, 03:47 AM
on days w/ pullups as WoD, are you still doing pullups for warmup?

KingWilder
08-07-2008, 07:09 AM
on days w/ pullups as WoD, are you still doing pullups for warmup?

Nope...if it's in a metcon WOD I don't touch it
(same goes for the other stuff...aside from squats, if it's in the WOD I don't use it in the warm-up)

obviously if it's a strength WOD with pull-ups (Pull-Ups 1-1-1-1-1-1) then you'd want to do some bodyweight sets before strapping on weight

KingWilder
08-12-2008, 07:30 PM
CF Hybrid Strength Program

Monday

Skill Work/Warm-Up
10min. Handstand Practice
5min. Long Cycle Clean & Jerk, 16kg Kettlebell

WOD
'Sort of' Heavy Fran
18-15-12
110lb Squat Thruster
BW+25lb Pull-Ups
Time: 12min. 58sec.

Front Squats
barx10
95x8
135x5
140x5
140x5

-----------------

Today

Warm-Up/Skill Work
10min. Front Lever practice (on rings)
N-sits (w/rings) and ring knee raises
mobility drills
Burgener Warm-Up

Push Press
barx10
95x5
135x5
135x5
135x5

WOD
1/2 Mary - max rounds in 10 min.
5 Handstand Push-Ups
10 pistols
15 Pull-Ups
4 rounds +11 Pull-Ups

KingWilder
08-13-2008, 12:54 PM
Mobility Drills
Burgener Warm-Up

Skill/Technique Work: Power Clean
135x5
145x2
150x2
155x2/2
165x2/2

Deadlift
215x8
230x5
250x3
260x3
275x5

Weighted Ring Dips
+25x5
+35x5/5/5

Going to work slowly back up on my deads since I've neglected them as of late

Coke
08-14-2008, 05:57 AM
On a definite roll this summer bro, good job.

KingWilder
08-16-2008, 01:30 PM
Thanks Coke

Friday

Skill Work/Warm-Up
Handstands
KB Long Cycle Clean & Jerk, 5min.

Overhead Squat
barx10
65x8
85x5
95x5/5/5

WOD
Max Rounds 10 min.
135lb Deadlift, 12
135lb Power Clean, 10
135lb Front Squat, 8
135lb Push Press, 6
Rounds: 2

Reverse Hypers
2x15
-------------------------------------
Today

Skill Work
Front Lever Practice (on rings)

Press
DB, 40x10
95x8
115x5/5/5

Alt. Incline DB Bench (up position = start)
60x12
60x10

WOD
5 Rounds for time:
245lb Deadlift, 5
10 Burpees
Time: 8min. 32sec.

KingWilder
08-19-2008, 07:35 PM
Skill Work
Handstand Practice

Mobility Drills
Snatch Bar Complex

Front Squat
95x8
110x8
140x5
155x5/5/5

Random Stuff (dumbbell curls, chins, dips)

WOD
205 Bench
255 Deadlift
145 Power Clean
5-4-3-2-1
9min. 11sec.

Reverse Hypers
2x15

KingWilder
09-18-2008, 12:08 PM
Been a long time...too damn lazy to keep up with this, but I figured I'd do it today because I've hit 2 PR's this week

Fran
21-15-9
95lb, squat thrusters
pull-ups
Time: 5min. 44sec.

Grace
30 C&J, 135lbs
Time: 9min. 03sec.

Both of those PR's came after doing some heavy strength work (on separate days, obviously)

Weight is down to a lean 180 after cutting out all grains and sugars (except dairy and fruit...which is to be eaten with protein). Energy is way up and I have no cravings for that crap at all.

Coke
09-19-2008, 08:06 AM
Changing your diet around that way is super, impressed the new PRs dude.

KingWilder
09-21-2008, 04:58 PM
Thanks Coke

Bench is starting to go back up

Flat Bench
135x8
185x5
205x5
210x5
215x5/5/5

Helen
400m run
21 KB Swings, 1.5 pood (53.8lbs)
12 pull-ups
Time: 12min. 17sec.
*limiting factor was my knee...just glad I can actually run now

KingWilder
09-23-2008, 12:41 PM
Strength Day w/ a little (ended up being A LOT of) metcon

mobility warm-up
bar complex warm-up

Power Cleans
135x5
155x5
165x3, 175x3, 180x3/3


Clean & Jerk
140x3
155x2
155x2
160x1

WOD

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling http://media.crossfit.com/cf-video/virtual-shoveling.mov
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Time: 26.11
(sucked hardcore...first round was slow until I figured out the movement). I threw up all the water I drank afterwards...I'm still a little dizzy.