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Thread: Crossfit Strength - Daily Workout

  1. #1
    Strongman Tom Mutaffis's Avatar
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    Crossfit Strength - Daily Workout

    I will use this section to post the daily workouts for Crossfit Strength, a gym here in Charlotte that utilizes Westside programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

    http://crossfit-strength.com/
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  2. #2
    Strongman Tom Mutaffis's Avatar
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    Monday 8/8/11

    ME Lower Body:
    Dead Squat (bottom-up squat)
    Work up to a 1RM

    Assistance:
    Glute Ham Raises 3×8
    Pull Throughs 2×15
    SitUps 3×20

    MetCon:
    5 Rounds:
    5 Deadlifts 275/185#
    10 Burpees
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  3. #3
    Strongman Tom Mutaffis's Avatar
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    Tuesday 8/9/11

    5 Rounds:
    9 Snatch @50% 1RM
    12 Box Jumps 24/20″
    15 Clapping Pushups
    Finish with a 1 mile run
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  4. #4
    Strongman Tom Mutaffis's Avatar
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    Wednesday 8/10/11

    ME Upper Body:
    Split Jerk 5×1
    Find new 1RM

    Assistance:
    Tricep Pushdowns 100 reps
    Pullups 3×10
    Face Pulls 3×15

    MetCon:
    AMRAP 7 min:
    10 Squats
    15 SitUps
    20 Double Unders
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  5. #5
    Strongman Tom Mutaffis's Avatar
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    Thursday 8/11/11

    3 Rounds:
    Row 500M
    15 Overhead Squats 95/65#
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #6
    Strongman Tom Mutaffis's Avatar
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    Friday 8/12/11

    DE Upper Body:
    Floor Press 3×8 @60%
    Explode from bottom!

    Assistance:
    Dips 3×10 (use band for assistance if necessary)
    Seated Shoulder Press 3×8
    Bent Rows 3×8

    MetCon:
    *While Carrying your slamball*
    Run 200M with slamball
    20 Situps with slamball
    20 Slamball 30/20#
    *Dropping the slamball on the run is a 5 burpee penalty each time
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  7. #7
    A gallon a day, everyday! ThomasG's Avatar
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    ThomasG likes this.
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  8. #8
    phil 4:13 Bako Lifter's Avatar
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    Bako Lifter likes this too. I have to do that slam ball workout tomorow.

    Is this forum open to comments or strictly to post the wod?

  9. #9
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Bako Lifter likes this too. I have to do that slam ball workout tomorow.

    Is this forum open to comments or strictly to post the wod?
    Feel free to add comments or questions, and I will update the workouts here as they are posted.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  10. #10
    Strongman Tom Mutaffis's Avatar
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    Monday 8/15/2011

    ME Lower Body:
    Box Squat- Heavy Doubles 5×2

    Assistance:
    Glute Ham Raise 4×8
    Seated Good Mornings 3X10
    Wide Grip Pullups (no kipping) 3×10
    Sit ups 2×50

    Metcon:
    8 min alternating Tabata- 50# DB Farmers Carry / 50# DB Front Squat
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #11
    Strongman Tom Mutaffis's Avatar
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    Tuesday 8/16/2011

    4 Rounds:
    - 5 Power Cleans @ bodyweight
    - 12 Burpees over the bar
    - Run 400M
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  12. #12
    Strongman Tom Mutaffis's Avatar
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    Wednesday 8/17/11

    ME Upper Body:
    Bench Press Heavy Doubles 5×2

    Assistance:
    - DB Tricep Rollbacks 5×10
    - Seated Shoulder Press 3×10
    - Face Pulls 2×20
    - Planks 3×1 minute

    MetCon:
    4 Rounds:
    - 20 KB Swings
    - 20 Knees to Elbows
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  13. #13
    Strongman Tom Mutaffis's Avatar
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    Thursday 8/18/11

    For time:
    5 x Man-Makers (25/40#)
    15 x Curtis P (105#/75#)
    Run 400M
    10 x Man Maker
    10 x Curtis P
    Run 800M
    15 x Man Maker
    5 x Curtis P
    Run 1 mile
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  14. #14
    Strongman Tom Mutaffis's Avatar
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    Friday 8/19/11

    DE Lower Body:
    Week 2- Box Squats
    10×2 @55%

    Assistance:
    Speed Pulls 9×1 @60%
    Glute Ham Raises 3×10
    Pull Throughs 2×20

    MetCon:
    “Annie”
    50-40-30-20-10
    Double Unders
    Sit Ups
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  15. #15
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    Quote Originally Posted by Tom Mutaffis View Post
    programming in conjunction with metabolic work (traditional Crossfit). This provides a greater balance of strength, size, and conditioning.

    http://crossfit-strength.com/
    The two words in bold contradict each other.

  16. #16
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Yamar View Post
    The two words in bold contradict each other.
    In my opinion strength training and metabolic work can complement one-another.

    With Crossfit-Strength they use traditional "crossfit" workouts for the metabolic portion, and Westside programming for the strength portion. Both of which have proven to be quite effective with regard to their respective objectives.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  17. #17
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I think he's confusing the traditional CrossFit "programming" with the usual metcon WODs. There are strength programming days in CrossFit. I've been slowly gathering knowledge about this working at my gym that has a CrossFit affiliate built-in.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #18
    Strongman Tom Mutaffis's Avatar
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    Monday 8/22/11

    ME Lower Body:
    1RM Deadlift against double mini bands

    Assistance:
    - Glute Ham Raises 3×10
    - Reverse Sled Pulls 6×50′
    - Face Pulls 3×20
    - Standing Abs with band- 100 reps

    *No MetCon*
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  19. #19
    Strongman Tom Mutaffis's Avatar
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    Tuesday 8/23/11

    5 rounds for time:
    - Row 250 meters
    - 5 Right arm KB power snatch 2 pood
    - 5 Left arm KB power snatch 2 pood
    - 5 Burpee pull ups
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  20. #20
    Wannabebig Member baconandburpees's Avatar
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    Can I cross post these at baconandburpees.com? We have some members who would be very interested!
    Bacon & Burpees...Who could ask for more? http://baconandburpees.com

  21. #21
    Administrator chris mason's Avatar
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    I don't see what not? Just credit them to the gym.


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  22. #22
    Strongman Tom Mutaffis's Avatar
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    Wednesday 8/24/2011

    ME Upper Body:
    Swiss Bar Bench Press 5×3

    Assistance:
    - Dips 3×12
    - Pullups 3×10 (dead hang)
    - Face Pulls 3×20

    MetCon:
    10-9-8-7-6-5-4-3-2-1
    - Push Press 95/65#
    - 3 Position Floor Wipers 95/65#
    Last edited by Tom Mutaffis; 08-25-2011 at 05:25 AM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  23. #23
    Strongman Tom Mutaffis's Avatar
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    Thursday 8/25/11

    Hero Workout - “Hansen”

    5 rounds:
    - 30 reps, 2 pood Kettlebell swing
    - 30 Burpees
    - 30 Glute-ham sit-ups
    Last edited by Tom Mutaffis; 08-25-2011 at 05:25 AM.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  24. #24
    Strongman Tom Mutaffis's Avatar
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    Friday 8/26/11

    DE Lower Body:
    Box Squats @60% 1RM 8×2 straight weight
    or Box Squats @53% 1RM 8×2 against bands

    Assistance:
    - Good Mornings 3×8
    - Banded Leg Curls 100 reps
    - Abs / Hanging straight leg raises 3×10

    MetCon:
    3 Rounds:
    - 10 Deadlift 175/115#
    - 7 Front Squat 175/115#
    - 4 Shoulder to OH 175/115#
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  25. #25
    Strongman Tom Mutaffis's Avatar
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    Monday 8/29/11

    ME Lower Body:
    Concentric Good Mornings 5×2
    (Find max double)

    Assistance:
    Front Squat 3×8 @40% 1RM
    Hyperextensions 4×10
    Glute Bridge 4×8
    Standing Abs 3×25

    *No MetCon*
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 220 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

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