- Thread starter Mike
- Start date
45m elliptical
Trained legs and shoulders. Feeling almost as strong as i was prior to my lower back surgery. Back up to 210lbs again (6`3). It was a good day today
Military press, one handed deadlifts, 4 finger deadlifts, normal deadlifts, calf raises, weighted situps, sledgehammer levers with an 8lb 36" sledgehammer.
Good circuit for Firemen. Just finished this in the station's "gym"
20 rows on the rowing machine (keeping the 500m pace below 2 min)
10 barbell curls
10 kettle bell squats
10 burpees
10 lat pull downs
10 weight rows
20 sit-ups
Repeat 6 times until finished.
I've got a different one I do next shift that is more chest and tricep, but still rowing the boat, squats, and sit-ups.
It took me 35 minutes
20 rows on the rowing machine (keeping the 500m pace below 2 min)
10 barbell curls
10 kettle bell squats
10 burpees
10 lat pull downs
10 weight rows
20 sit-ups
Repeat 6 times until finished.
I've got a different one I do next shift that is more chest and tricep, but still rowing the boat, squats, and sit-ups.
It took me 35 minutes
Trained chest:
Incline barbell press
flat benchpress
Dips
Incline dumbell flyes
Tris:
Seated dumbell press
Reverse grip cable extension
close grip barbell press
One-armed dumbell kickbacks
Incline barbell press
flat benchpress
Dips
Incline dumbell flyes
Tris:
Seated dumbell press
Reverse grip cable extension
close grip barbell press
One-armed dumbell kickbacks
Leg day:
Interval 1
4x4: Squat 354 (Hammer Strength Free Weight Machine)
3x8: Leg Press 578 (Hammer Strength Free Weight Machine)
3x8: Reverse Lunge
1x40: Leg Extension
Interval 2
4x4: Flat Leg Curl 145 (Hammer Strength Free Machine)
3x8: Straight Leg Lift 115-135
1x40: Sitting Leg Curl
I'm still working on the fundamentals, and trying to get up to speed while maintaining good form.
Chip
Interval 1
4x4: Squat 354 (Hammer Strength Free Weight Machine)
3x8: Leg Press 578 (Hammer Strength Free Weight Machine)
3x8: Reverse Lunge
1x40: Leg Extension
Interval 2
4x4: Flat Leg Curl 145 (Hammer Strength Free Machine)
3x8: Straight Leg Lift 115-135
1x40: Sitting Leg Curl
I'm still working on the fundamentals, and trying to get up to speed while maintaining good form.
Chip
10 power cleans 155lbs and 10 burpee's AMRAP in 10min.
4 rounds + 10 cleans....
4 rounds + 10 cleans....
Ok I'll get in.....
A short 2 mile run
14:09
Then
For time, With a single 2 pood kettlebell:
21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm
23:13
Tapatalk2
A short 2 mile run
14:09
Then
For time, With a single 2 pood kettlebell:
21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm
23:13
Tapatalk2
Ran 6.3 miles for PT this morning. Did my first attempt at crossfit yesterday (tabatas). Probably doing a Fran today.
My first contribution to the thread.
Crossfit Elizabeth WOD @ 4:03. Little slow today.
Crossfit Elizabeth WOD @ 4:03. Little slow today.
Today was a body weight workout. I finish all of the exercises even if I have to move to a machine to get them.
First Interval
50 Push-ups
50 Free Squats
50 Dips
50 Pull-ups
Second Interval
50 Push-ups
50 lunges (Per Leg)
50 Horizontal Rows
50 Triceps Presses from Bench
When I get home I still owe 6 lunges per leg.
First Interval
50 Push-ups
50 Free Squats
50 Dips
50 Pull-ups
Second Interval
50 Push-ups
50 lunges (Per Leg)
50 Horizontal Rows
50 Triceps Presses from Bench
When I get home I still owe 6 lunges per leg.
squat-4x10@315
RDL-3x10
wide grip pullups-3x10
leg curls-3x10
lat rows-3x10
abs-200 reps
bike-3 miles-10 min
RDL-3x10
wide grip pullups-3x10
leg curls-3x10
lat rows-3x10
abs-200 reps
bike-3 miles-10 min
3 mile run
3 sets each of the following:
Pull ups
Push ups
Tricep Press
Dumbbell Curls
Shoulder Shrugs
Bent Over Row
Incline bench
Decline bench
Now, it's time for our Annual Police beats Fire Charity Softball Game...
3 sets each of the following:
Pull ups
Push ups
Tricep Press
Dumbbell Curls
Shoulder Shrugs
Bent Over Row
Incline bench
Decline bench
Now, it's time for our Annual Police beats Fire Charity Softball Game...
Every morning at 4:45am. Monday through Saturday. Hard after a 19 month sabbatical following my sons birth. I feel great everytime I leave the gym though.
I was out walking 3 mi with a 15# backpack. Going to try and do better.
AM
3-Rounds for time
300m-Run
10-Power Clean UB @135#
25-Double Unders UB or start back at 0
7:30
PM
Every 60sec for 7mins 3-Hang Power Snatch @ 125#
*rest 7mins
AMRAP 7mins
7-Thruster @ 95
7-Burpees Over Barbell
6rnds completed
*Rest 7mins
Every 60sec for 7mins 3-Back Squat @ 225#
*Rest 7mins
AMRAP 8mins
8-Hang Power Cleans @ 155
8-Front Squat @ 155
8-Push Press @ 155
4rnds completed
*Rest 1hr
Every 60sec 3-Floor Press w/increasing load 155,175,195,205,210,215
then drop downs 205x3,195x5, 175x10
*Rest 5mins
Every 60sec 10-Shoulder Press w/increasing load 95,105,115,120 no drop downs
BdyWght-165#
3-Rounds for time
300m-Run
10-Power Clean UB @135#
25-Double Unders UB or start back at 0
7:30
PM
Every 60sec for 7mins 3-Hang Power Snatch @ 125#
*rest 7mins
AMRAP 7mins
7-Thruster @ 95
7-Burpees Over Barbell
6rnds completed
*Rest 7mins
Every 60sec for 7mins 3-Back Squat @ 225#
*Rest 7mins
AMRAP 8mins
8-Hang Power Cleans @ 155
8-Front Squat @ 155
8-Push Press @ 155
4rnds completed
*Rest 1hr
Every 60sec 3-Floor Press w/increasing load 155,175,195,205,210,215
then drop downs 205x3,195x5, 175x10
*Rest 5mins
Every 60sec 10-Shoulder Press w/increasing load 95,105,115,120 no drop downs
BdyWght-165#
AM
AMRAP 20mins
40yd Sled Push 300# + Sled (20yds each way)
1-Rope Climb 15'
7-GHD Sit Ups
7-Clean Deadlifts @ 225# (this style of dl's light my legs up)
6-Rounds completed
PM
Every 60sec for 7mins 3-Power Cleans @ 195#
*Rest 3mins
7-Rounds for time (6min cap)
10-Pull Ups
10-Toes to Bar
5-Rounds + 6 T2B completed
*Rest 7mins
AMRAP 15mins
3-Deadlifts @ 315#
5-Box Jumps @ 36"
300m-Run
5-Rounds + 5 box jumps completed
*Rest 60sec
For Time
200-Double Unders
3:55
AMRAP 20mins
40yd Sled Push 300# + Sled (20yds each way)
1-Rope Climb 15'
7-GHD Sit Ups
7-Clean Deadlifts @ 225# (this style of dl's light my legs up)
6-Rounds completed
PM
Every 60sec for 7mins 3-Power Cleans @ 195#
*Rest 3mins
7-Rounds for time (6min cap)
10-Pull Ups
10-Toes to Bar
5-Rounds + 6 T2B completed
*Rest 7mins
AMRAP 15mins
3-Deadlifts @ 315#
5-Box Jumps @ 36"
300m-Run
5-Rounds + 5 box jumps completed
*Rest 60sec
For Time
200-Double Unders
3:55
Wed rest day
Thur
AM
Every 60sec for 7mins
1-snatch + 1-Hang Snatch + 1-High Hang Snatch @ 145# (couldnt go heavier left wrist hurting)
*rest 5mins
Every 60sec for 7mins
3-Three second pause Back Squats @ 235#
*rest 5mins
10-Shoulder Press 115x10x5 then drop downs -5%,-10% (my shoulder press sucks)
PM
10-Rounds for time (15min cap)
10-Wallballs 10' target @ 30#
10-KB Swings @ 70#
Completed 13:27
Rest 15mins
For Time
30-Ring Muscle Ups
60-Deficit Push Ups (hands & feet on paralettes)
Completed 14:09 (slow mu's from 16-30 tired shoulders?)
2:37 to do 15 then I just bombed
*Rest 45mins
3RM Hang Panda Pulls w/clean grip (bar must reach sternum height)
Max @ 275# then drop downs -5%,-10%
Thur
AM
Every 60sec for 7mins
1-snatch + 1-Hang Snatch + 1-High Hang Snatch @ 145# (couldnt go heavier left wrist hurting)
*rest 5mins
Every 60sec for 7mins
3-Three second pause Back Squats @ 235#
*rest 5mins
10-Shoulder Press 115x10x5 then drop downs -5%,-10% (my shoulder press sucks)
PM
10-Rounds for time (15min cap)
10-Wallballs 10' target @ 30#
10-KB Swings @ 70#
Completed 13:27
Rest 15mins
For Time
30-Ring Muscle Ups
60-Deficit Push Ups (hands & feet on paralettes)
Completed 14:09 (slow mu's from 16-30 tired shoulders?)
2:37 to do 15 then I just bombed
*Rest 45mins
3RM Hang Panda Pulls w/clean grip (bar must reach sternum height)
Max @ 275# then drop downs -5%,-10%
Only 1 session today because I had my wrist issues
worked on in the afternoon and now back to 100%
AM
5-Rounds not for time fast pace @ 90% intensity
20-Cal Airdyne
5-Power Cleans UB @ 135#
Rest 3mins
5-Rounds not for time fast pace @ 90% intensity
10-Power Cleans Unbroken @ 155#
15-GHD Sit Ups
15yd Handstand Walk Unbroken
worked on in the afternoon and now back to 100%
AM
5-Rounds not for time fast pace @ 90% intensity
20-Cal Airdyne
5-Power Cleans UB @ 135#
Rest 3mins
5-Rounds not for time fast pace @ 90% intensity
10-Power Cleans Unbroken @ 155#
15-GHD Sit Ups
15yd Handstand Walk Unbroken
AM
Every 60sec for 20mins
5-Push Press
95x5x3mins
115x5x3mins
135x5x15mins
Rest 3mins
4x25 GHD Sit Ups (60sec rest between sets)
PM
Every 60sec for 15mins
5-Back Squats
185x5x3mins
205x5x3mins
225x5x10mins
Rest 5mins
AMRAP 10mins w/2 35# KB's
3-Snatch + 3-Push Press + 3-Overhead Walking lunge
Sequence must be done Unbroken to count
8-rounds completed (surprisingly this really sucked shoulders were smoked)
Every 60sec for 20mins
5-Push Press
95x5x3mins
115x5x3mins
135x5x15mins
Rest 3mins
4x25 GHD Sit Ups (60sec rest between sets)
PM
Every 60sec for 15mins
5-Back Squats
185x5x3mins
205x5x3mins
225x5x10mins
Rest 5mins
AMRAP 10mins w/2 35# KB's
3-Snatch + 3-Push Press + 3-Overhead Walking lunge
Sequence must be done Unbroken to count
8-rounds completed (surprisingly this really sucked shoulders were smoked)
AM
6-rounds not for time @ 90%
20cal airdyne
5-Muscle Ups Unbroken rings
PM
Every 60sec for 7mins
3-Hang Power Clean (hang from 3) @ 205#
*rest 5mins
20mins to find 10 rep max
10-Clean Deadlifts UB (must reset at bottom ATG set shoulders back then go) these are so much harder then regular DL's just lights my legs up
2-Rope Climbs 15'
225x10x1 255x10x1 275x10x1 295x10x1 315x10x1
*rest 5mins
3-rounds for time (10min cap)
5-Box Jumps 30"
10-Power Cleans Unbroken @ 155# (these must be UB and touch n go) penalty 100m run
20-Pull Ups
9:58 (drop 8th rep in 2nd and 5th in 3rd) this was brutal after the deads
6-rounds not for time @ 90%
20cal airdyne
5-Muscle Ups Unbroken rings
PM
Every 60sec for 7mins
3-Hang Power Clean (hang from 3) @ 205#
*rest 5mins
20mins to find 10 rep max
10-Clean Deadlifts UB (must reset at bottom ATG set shoulders back then go) these are so much harder then regular DL's just lights my legs up
2-Rope Climbs 15'
225x10x1 255x10x1 275x10x1 295x10x1 315x10x1
*rest 5mins
3-rounds for time (10min cap)
5-Box Jumps 30"
10-Power Cleans Unbroken @ 155# (these must be UB and touch n go) penalty 100m run
20-Pull Ups
9:58 (drop 8th rep in 2nd and 5th in 3rd) this was brutal after the deads
I work out during work, lifting drive lines, brake drums, ect, ect, every day.. Then I go hike around on the weekends looking for yotes... If I did a sniper challenge i would probably fall on my face...
Wed rest day
Thur
AM (no time this morn)
Every 60sec for 10mins
5-Thrusters @ 135#
PM
3-Rounds for time
21-Burpees
21-Kettlebell Swings @ 70#
8:06 I did shitty First round UB then 2nd broke at 15 3rd at 12 it was hot today
Everything should have been unbroken oh well just not feeling it today
Rest 5mins
10mins to establish
10RM-Snatch Deadlifts with reset atg at bottom
225x10x1, 245x10x1, 265x10x1
Rest 10mins
10-rounds not for time @ 80% intensity
1-Clean + 2-Hang Cleans @ 185# (from 3 right below knee caps)
3-Muscle Ups UB rings
As Far As Possible Handstand Walks
Thur
AM (no time this morn)
Every 60sec for 10mins
5-Thrusters @ 135#
PM
3-Rounds for time
21-Burpees
21-Kettlebell Swings @ 70#
8:06 I did shitty First round UB then 2nd broke at 15 3rd at 12 it was hot today
Everything should have been unbroken oh well just not feeling it today
Rest 5mins
10mins to establish
10RM-Snatch Deadlifts with reset atg at bottom
225x10x1, 245x10x1, 265x10x1
Rest 10mins
10-rounds not for time @ 80% intensity
1-Clean + 2-Hang Cleans @ 185# (from 3 right below knee caps)
3-Muscle Ups UB rings
As Far As Possible Handstand Walks
Yep. Went for a run and my first day of lifting outside of body weight exercises.
AM
Only 1 easy session today
10mins Airdyne :30hard :30easy
rest 3mins
4x25 GHD sit ups (60sec rest between sets)
PM
Listened to my body and took take an hour nap instead of training
Only 1 easy session today
10mins Airdyne :30hard :30easy
rest 3mins
4x25 GHD sit ups (60sec rest between sets)
PM
Listened to my body and took take an hour nap instead of training
AM Sat only 1 session
3-Position Snatch (floor,hang from 3,high hang)
95x1x2,115x1x3, 125x1x1, 135x1x3,
145x1x1, 155x1x3, 165x1x3, 175x1x3
185x1x4 (kept missing the high hang just a bit out front)
Felt good considering my last session I couldnt support 145 with my right wrist
3-Position Snatch (floor,hang from 3,high hang)
95x1x2,115x1x3, 125x1x1, 135x1x3,
145x1x1, 155x1x3, 165x1x3, 175x1x3
185x1x4 (kept missing the high hang just a bit out front)
Felt good considering my last session I couldnt support 145 with my right wrist
Mon Labor Day rested
Tue
PM only, no time today
Every 60sec for 18mins
3-Power Cleans (touch-n-go) + 1-Rope Climb 15'
135x3x3, 155x3x3, 175x3x3, 195x3x3, 205x3x3, 210x3x3
This was tough to do every 60sec after 175#
Tue
PM only, no time today
Every 60sec for 18mins
3-Power Cleans (touch-n-go) + 1-Rope Climb 15'
135x3x3, 155x3x3, 175x3x3, 195x3x3, 205x3x3, 210x3x3
This was tough to do every 60sec after 175#
Wed Only 1 session and it was cut short
Every 90sec
10-Shoulder Press
75x10x3, 95x10x2, 105x10x2, 110x10x1, 115x10x1, 120x10x1
110x10x1
*rest 40mins
Every 60sec 15mins
5-Back Squats
135x5x2, 185x5x2, 205x5x2, 225x5x10
Every 90sec
10-Shoulder Press
75x10x3, 95x10x2, 105x10x2, 110x10x1, 115x10x1, 120x10x1
110x10x1
*rest 40mins
Every 60sec 15mins
5-Back Squats
135x5x2, 185x5x2, 205x5x2, 225x5x10
AM
5-rounds @ 90% intensity
5-Power Snatch UB & Tounch n Go @ 125#
200m-Run
PM
5-Rounds @ 90% intensity
5-Muscle Ups Unbroken (rings)
200m-Run
*rest 5mins
For Time
50-40-30-20-10 reps of
Double Unders UB
Sit Ups
6:46 (1min slower then usual)
*rest 5mins
15mins to establish
3RM-Power Cleans (UB & Touch N Go)
135x3x1, 155,3x1, 175x3x1, 195x3x1
205x3x1, 215x3x1 ran out of time
5-rounds @ 90% intensity
5-Power Snatch UB & Tounch n Go @ 125#
200m-Run
PM
5-Rounds @ 90% intensity
5-Muscle Ups Unbroken (rings)
200m-Run
*rest 5mins
For Time
50-40-30-20-10 reps of
Double Unders UB
Sit Ups
6:46 (1min slower then usual)
*rest 5mins
15mins to establish
3RM-Power Cleans (UB & Touch N Go)
135x3x1, 155,3x1, 175x3x1, 195x3x1
205x3x1, 215x3x1 ran out of time
I ran from the upper compound to unit 1 at full sprint, and got the door unlocked before I was crushed by 4 guys running behind me
Last edited:
AM only 1 session easy recovery day
10mins airdyne :30sec hard :30sec easy
I hate this bike
*Rest 5mins
5 x Handstand walks as far as possible (60-90sec rest between attempts)
10yds, 8yds, 12yds, 10yds, 15yds
10mins airdyne :30sec hard :30sec easy
I hate this bike
*Rest 5mins
5 x Handstand walks as far as possible (60-90sec rest between attempts)
10yds, 8yds, 12yds, 10yds, 15yds
Sat AM 1 short session
6-Rounds not for time @ 90% intensity
5-Hang Power Cleans UB @ 135
5-Thrusters UB @ 135
5-Muscle Ups UB rings
Cannot put bar down between HPC and Thrusters
6-Rounds not for time @ 90% intensity
5-Hang Power Cleans UB @ 135
5-Thrusters UB @ 135
5-Muscle Ups UB rings
Cannot put bar down between HPC and Thrusters
Mon
AM
Every 60sec for 10mins
3-Front Squats @ 225# + 3-Box Jumps 30"
This got was not fun after the 3rd minute
PM
Every 60sec for 10mins
2x20yd Sled Sprints 180# + sled
Rest 5mins
3-Rounds
10-Floor Press
rest 30sec
Max Reps Bar Dips UB
rest 30sec
135/20, 155/14, 155/10
Rest 7mins
As Many Rounds As Possible in 15mins
400m-Run
30-Wallballs 20#
30-Push Press @ 115
2-rnds + 400m + 2-wallballs
Wallballs are easy @ 20# UB both rounds but the
push press was brutal for me shoulders smoked from Floor Press & Dips
AM
Every 60sec for 10mins
3-Front Squats @ 225# + 3-Box Jumps 30"
This got was not fun after the 3rd minute
PM
Every 60sec for 10mins
2x20yd Sled Sprints 180# + sled
Rest 5mins
3-Rounds
10-Floor Press
rest 30sec
Max Reps Bar Dips UB
rest 30sec
135/20, 155/14, 155/10
Rest 7mins
As Many Rounds As Possible in 15mins
400m-Run
30-Wallballs 20#
30-Push Press @ 115
2-rnds + 400m + 2-wallballs
Wallballs are easy @ 20# UB both rounds but the
push press was brutal for me shoulders smoked from Floor Press & Dips
Didnt train tue or wed was busy setting up an addition to
my Rogue Infinity rig.
PM only
Every 60sec 8mins
5-Power Cleans UB touch n go @ 135# + 3-Muscle Ups
*Rest 7mins
10mins to find
5RM-Clean Deadlfit (ATG reset after each rep UB)
225x5x1, 275x5x1, 305x5x1, 325x5x1
I had more left ran out of time
*Rest 10mins
5-Rounds not for time @ 80-85% intensity
5-Muscle Ups Unbroken
5-Sumo Deadlift High Pulls @ 135#
Handstand Walks as far as possible
All over 10yds
*Rest 1hr
Not for time with increasing load 80% intensity
10-9-8-7-6-5-4-3-2-1 reps of
Front Squats
Kettlebell Swings @ 70#
GHD Sit Ups
135x10x1, 155x9,1, 175x8x1, 195x7x1, 215x6x1
225x5x1, 235x4x1, 245x3x1, 255x2x1, 265x1x1
my Rogue Infinity rig.
PM only
Every 60sec 8mins
5-Power Cleans UB touch n go @ 135# + 3-Muscle Ups
*Rest 7mins
10mins to find
5RM-Clean Deadlfit (ATG reset after each rep UB)
225x5x1, 275x5x1, 305x5x1, 325x5x1
I had more left ran out of time
*Rest 10mins
5-Rounds not for time @ 80-85% intensity
5-Muscle Ups Unbroken
5-Sumo Deadlift High Pulls @ 135#
Handstand Walks as far as possible
All over 10yds
*Rest 1hr
Not for time with increasing load 80% intensity
10-9-8-7-6-5-4-3-2-1 reps of
Front Squats
Kettlebell Swings @ 70#
GHD Sit Ups
135x10x1, 155x9,1, 175x8x1, 195x7x1, 215x6x1
225x5x1, 235x4x1, 245x3x1, 255x2x1, 265x1x1
