Crossfit Workouts

[goaliegibson]

Just started cross fit 1 week ago.
Work out today
4 rounds for time:
5 x Cleans
7x Thrusters
9x Kettlebell swings
200m run

Forget what time I got, but doesn't matter because I wore awesome shoes

[goaliegibson]

orange is best.
3 rounds
30 seconds of Clean & Jerk
30 Seconds of Handstand push ups
30 seconds of atomic push ups
For total reps. I can not do handstand push ups for the life of me so I did shoulder push ups off of a box. This still part of my cross fit fundamentals course
Total reps = 70.

[TimeToGoTactical]

I have a pair of green ones, and a pair of black ones. I really like them.

[48highlander]

hit the wall on my front squats....managed a 305 Zercher, couldn't pull it off in the front squat. Guess I am going to have to back off a bit, and shore up the trunk.

[Shawshank]

Why don't you come over to the regular fitness thread? I would like to see some of your workouts laid out as well, maybe get some tips or see what you think of my form. I have some videos on there.

[48highlander]

Why don't you come over to the regular fitness thread? I would like to see some of your workouts laid out as well, maybe get some tips or see what you think of my form. I have some videos on there.

I go there the odd time. I started this thread, kinda feel the need to post in it. My program at the moment is heavy squat a day (back squat and alternating zercher/front squat) for a warm up, then 531+gymnastics

[Shawshank]

Have to keep your baby going?

Have you ever looked into smolov squats? (A program, not a type of squat)

[48highlander]

Have to keep your baby going?

Something like that I guess

Have you ever looked into smolov squats? (A program, not a type of squat)

Heard of it, haven't really looked into it. I like 531, I have a decent app, that does all the thinking for me, I just press,pull squat the bar. The squat a day thing, a CF coach is met at the regionals posted about it, figured since it's not like I am going anywhere, I could give it a shot and see what happens.

[Shawshank]

In short, phase 1 and 3 and intro, deloading phases. 2 and 4 and the work phases. Phase two is 3 weeks squating 4 times a week. Phase 4 you squat three. In phase four you work with weights around 80-95% of you max. I am in phase three and have added 40-50lbs to my max already.

[48highlander]

In short, phase 1 and 3 and intro, deloading phases. 2 and 4 and the work phases. Phase two is 3 weeks squating 4 times a week. Phase 4 you squat three. In phase four you work with weights around 80-95% of you max. I am in phase three and have added 40-50lbs to my max already.

Ah, I already squat everyday (or almost), went from 285 mid dec, and knock wood, will hit 405 on sunday.

[goaliegibson]

Strength: Back squat 5 rep max practice
WOD:
30 Double Unders
15 Power Snatches (75lbs)
AMRAP in 10 minutes.

[48highlander]

405 squat achievement unlocked!! http://youtu.be/3CIfF608oIQ And yeah I should get a little lower, this I know (until I reviewed the video, I wasn't entirely sure I got close parallel) Squat a day...it works.

[Shawshank]

Your depth looks like it would pass any powerlifting federation. Good job.

[48highlander]

Yeah, I just want it to be completely clear that I broke parallel. I won't be moving up the weight for 5 weeks since I am going on leave (hopefully my hotel gyms have a cage or a rack). There is a guy here that did 405x3 each one he completely bottomed out, sat their for a good 5 seconds then stood up with no effort. Oh and in case anyone is wondering why I disabled the comments, I am not interested in letting internet douche bags post crap on my achievements from behind a keyboard with nothing to back up their shit.