The Glade 4.0

Dash, I watched that promo for your gym. You guys have some brutal looking crossfit circuits. Maybe I'll join you sometime, I'd love to get my *** kicked all over in a new way.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Yeah man I am lucky in that the crossfit by me is really amazing. Some friends checked out ones by them and a few were great but some were only eh. So I guess it depends where ya go.

It definitely does kick your *** though! Todays looks especially rought. Planning to go in at 5 and do it.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

1-2-3-4-5-6-7-8-9-10 reps of:
Clean & Press Overhead Anyhow 95lbs
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats

So works out to 55 clean and jerk @ 95lbs, 50 pull ups, 100 push ups and 150 air squats. oh em gee. Not easy.

Time 28:56

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Not much the past couple of days. Feeling sick and things have been a bit crazy. Mostly push ups and some pull ups here and there.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans 95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

So basically do as many rounds of 3 power cleans, 6 push ups and 9 air squats as you can in 3 minutes. Rest a minute. Do it again.

I did as follows:
4 rounds
4 rounds
3 rounds
3 rounds
4 rounds

18 total. It's damn hard let me tell you.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

PR on deadlifts this morning, 325lbs. With respectable form! I'm happy =)

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Deadlift 3x5 @225

WOD
4 Rounds of:
8 Power Snatches 75#
Row 250 meters

Time: 10:10

Much tougher than it looks.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Also today:

Ran 1.2 miles in 9:56. Averages out to 8:17 minute mile. I'll definitely take it, hills were involved.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Back Squat 3x5 @ 205

WOD
"Michael"
3 Rounds of:
Run 800m
50 Supermans
50 Situps

This was pretty tough. Time: 22:25

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

As many rounds as possible (AMRAP) in 12 min of:
10 Pushups
10 Supine Ring Pullups
10 Squats

I did 11 rounds. So 110 push ups, ring pull ups and squats in 12 minutes. Collapsed after it.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

So check this out:

http://games2010.crossfit.com/blog/2010 ... announced/

That's for the crossfit northeast sectionals that's going to be held at my gym. Over 150 athletes from the tri-state area are coming there this weekend to compete. Let me tell you the people in my gym competing are beasts. If you look on the right hand side that's some videos of the owner and one of the coaches/competitors, Sean. Sean's one of the nicest guys you'll meet, and he is crazy strong.

Just looking at those workouts makes me tired. Should be intense.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

"The Filthy Fifty"
50 Box jump 24 inch box (20' w/45# plate)
50 Jumping pull-ups
50 Kettlebell swings 24kg
50 Walking Lunges
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots 20#
50 Burpees
50 Double unders

Good lawd.

Time: 36:00 even

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Just got back from watching the first round of the crossfit sectionals posted above. Amazing. It really makes you want to compete. I need to get stronger.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Todays Strength Workout:

Back Squats 3x5 @ 215lbs
Slowly working my way back up and doing them cleanly.

WoD:

15 min AMRAP
7 Deadlift 105#
7 Wallball 14#
7 Situps

13 rounds total.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

1k Row
50 Pullups
50 Pushups
500m Row
40 Pullups
40 Pushups
250m Row
30 Pullups
30 Pushups

Time: 26:28

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Run 800 Meters
40 Thrusters 75#
Run 800 Meters
40 Sumo Deadlift High Pulls 75#
Run 800 Meters
40 Overhead Squats 55#

Time 28:05

Tough one today, ouchies.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

5 Minute AMRAP
5 Power Cleans 95#
7 Pull ups
(1 minute rest)
5 Minute AMRAP
5 MedBall Cleans 20#
7 KBSwings 24kg
(1minute rest)
5 Minitue AMRAP
5 Knees to Elbows
7 Push Ups

5 rounds - 7 rounds - 4 rounds

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training
Press 3x5 @85 #

WOD
3 Rounds of:
25 Overhead Squats @ 55#
400m Run

11:53

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Overhead squats? You got a big brass pair. Those are idiotically difficult.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Ya coach goes to me "Nothing motivates you to focus on form more than heavy objects being held over your head" =p

They are tough but I'm getting better at them finally.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Deadlifts 3x5 @ 235 lbs

75 Med ball cleans @ 14 lbs in 4 mins 24 seconds.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

21-15-12-9-6-3 reps of:
Pull Ups
Back Squat 65#
Push Press 65#
Sit Ups

66 unassisted pull ups was rough.

18:23

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Pullups are the best!!

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

They really are great. I'm getting better at them. My upper body is weak compared to lower.

Today:

Strength Training
Overhead Squats 3x5 @ 95lbs

WOD
21-15-9
Ring Dips
Kettle Bell Swings 24kg
SitUps

Time 5:56

So found out today my gym will soon have a pure strength oriented workout available! Just got 2 new power cages in. I am very happy to hear it. It will be integrated with the regular crossfit so you can mix with MetCon work if you want to, or just do pure strength for a time, transition in to a mix, or whatever.

I'm pumped.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Overhead squats terrify me.

You, sir, are crazy!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian