RangerJoe's Crossfit Journal and Crossfit Questions

[RangerUpbitch]

four days ago i did 21-15-9 of 185# bench press, handstand pushups, and ring dips. Time: 13:48 PR and I went 30 pounds heavier on bench.

three days ago i did 20 minutes of 10reps 155# squats, 15 20" box jumps, 20 glute-ham-situps.

two days ago REST DAY

Yesterday I did 1.5 hours of full-court basketball. I was going to do linda, but i finished basketball with an extremely sore hip flexor.

I will post today's workout as soon as i finish it.

[RangerUpbitch]

8 rounds of the following interval: 400meter run, 5reps 37# weighted pullups, 10 pushups, 15 dips

Time: 23:13

It was a good workout and got me sweating. I collapsed afterwards in a sweaty heaping mess. Try it you'll like it, if you're a lush for pain anyway. I ran 1:38-1:43 splits for every quarter mile.

[RangerUpbitch]

my own little fight gone bad.
20" box jumps, 45# thruster, 1 pood kettlebell clean and mill, 24kg kettlebell swings. 1 minute for each exercise and 1 minute of rest after all four exercises were completed. 4 rounds completed for a total of 20 minutes.

Just go all out and push. it sucks. just the way i like it.

[RangerUpbitch]

REST DAY!!! I moved my shyte to the tents. I'm finally getting close to leaving the desert.

[RangerUpbitch]

3 days ago i did 6 minutes jump rope
100 pullups, 200 pushups, 300 squats
1 mile run
Time 26:13

[RangerUpbitch]

2 days ago
5x5 shoulder press

[RangerUpbitch]

yesterday
3 rounds of 15 225# deadlift, 15 handstand pushups, 50 skips jump rope Time: 6 minutes even

4 rounds of the following super set
10 tricep pulldowns, 10 upright rows, 10 seated rows

[RangerUpbitch]

today
50, 40, 30, 20, 10 double under jump rope skips, and situps

[RangerUpbitch]

Day before yesterday was michael: 3 rounds 800 meter run, 50 situps, 50 back extensions.

Personal Record on time: 18:13

[svcatch2]

Bro I am loving this journal I LOVE high intensity, I am just ticked that I just found It!!!! Great workouts I would love to setup something like what you have (some days focused on lifting and others on crossfit stuff) could you post an example setup to include both id really appreciate it and consider me subbed!!!

[RangerUpbitch]

been outta the loop, but i'll start puttin my workouts up again. i just got home from iraq two days ago. I've been doing a lot of kettlebell work. i did have one personal best from one of the workouts i tried. it was the following:
21, 18, 15, 12, 9, 6, 3 of 50% BW clean, 75% BW push press, BW deadlift. I did 75#, 115#, and 155# respectively. Time was 15 minutes flat. 9 months ago this workout nearly took me half an hour. HUGE improvement. I'll start posting more regularly. as i do workouts.

Last night i did 25 20# wallballs, 10 1.5pood kb swings, and 10 1 pood clean and mill. 5 rounds. didn't time, just blew through the workout as fast as possible.

[RangerUpbitch]

yesterday 5k run

Today
7 rounds, 25 sumodeadlift high pulls with 24kg kettlebell, 10 16kg kettlebell mills and 10 16kg swings. Time: i forgot to look when i was finished.

[RangerUpbitch]

1+1 pullup every minute until failure

I got to 15. I usually get to 20 or 21 but i was using a free-swinging pullup bar that doesn't allow for a strong kip. It's great having a pullup bar in my garage. I can't wait to get my Concept2 Rowing machine!!!

[RangerUpbitch]

reps of 3, 6, 9, 12, 15, 18, 15, 12, 9, 6, 3 of 65# thruster, 55# sumodeadlift high pull, and 16 kg kettlebell mills

Forgot to time, but it took around 15-20 minutes. got me sweating pretty good. i didn't push really hard either, but still got some good work in.

[svcatch2]

[b]sick workouts man!! keep up the good work and thanks for your help!!/b]

[RangerUpbitch]

rest day yesterday

[RangerUpbitch]

another sick workout today
5 rounds of 400 meter run and 15 reps 125% bodyweight squats. 185# on the squat for me.

didn't take my time but it was one of those workout where you heart feels like it's going to explode. if you're not in shape i bet this one will make you puke.

[RangerUpbitch]

[b]sick workouts man!! keep up the good work and thanks for your help!!/b]

my pleasure bro. feel free to post your workout times on here if you do a workout. don't be embarrased especially if you're first starting out. just make sure when you repeat the workout in a month or two that you beat your last time you did. THAT's how i've kept progressing and it keeps me motivated too. OUT!!!

[RangerUpbitch]

5 rounds for time 100 jumprope skips, 50 air squats, 30 pullups
will post time.

Took a rest day yesterday. I was at the lake all day celebratin' my little girl's 1st b-day

[RangerUpbitch]

Time for above workout was 19:43. man i'm suckin' on pullups. i pretty much have to do strict pullups and i'm getting burned out. it's getting better though.

[hookem4jesus]

[b]SICK stuff man!! I might have to start trying crossfit, alot of stuff that I like to do is kind of like it I guess...[b]

[RangerUpbitch]

man i'm slackin' off big time on my posts. i apologize to anyone that's following my shyte. rest assured i'm still smoking the piss out of myself, i just don't have a lot of time to be posting about it. BUT I WILL DO MY BEST to get better at being a more consistent poster. i've done some really heavy kettlebell work followed by quite a bit of jump roping. if you haven't noticed i've been doing TONS of kettlebell work.

Yesterday was Helen with 3 rounds of 21 53# kettlebell swings, 12 pullups and 400 meter run. Time: 7:02
I think that is a personal best. I KNOW FOR SURE i can go faster.

Today i did LYNNE which is 5 rounds max reps of the bodyweight benchpress and pullup superset. I used 155# for bench and i weighed in at 145#. OK so here is the breakdown.

bench: 20, 20, 16, 15, 12
Pullups: 20, 21, 22, 21, 22
Total: 189 reps total.

I'm happy with the results. it's not a personal best, but it my first lynne on my bigger faster stronger pullup bar. if you don't have one i suggest trying to get the setup. they're only $75.

[RangerUpbitch]

i'm feeling a medium to heavy deadlift workout comin' up. stay tuned!

[RangerUpbitch]

3 rounds of 15 reps 225# deadlift and 50 reps 20# wallballs. GET SMOKED BIATCHES. this is a good one.

[RangerUpbitch]

I'm getting really bad about this but i forgot to time again. You know somedays i could care less and others i'm just too lazy to walk the 50 meters to the other side of my house and get my watch. well TODAY i just forgot altogether to time it at all. All i know is that i'm motivated enough to kill myself with whatever workout i'm steppin' up to.

I just want to make the point though that if you're starting out or just getting into the groove of crossfit I can't stress enough how important it is to keep track of your times for workouts. It is such a huge motivator when you repeat a workout 1-3 months later and notice that you did the workout minutes faster than the last time. Measuring PROGRESS quantitatively is good because you can't always SEE your progression or the fruits of your labor if you will. now quit reading my blog Sosa and go smoke yourself you lazy bastard!

[hookem4jesus]

I'm getting really bad about this but i forgot to time again. You know somedays i could care less and others i'm just too lazy to walk the 50 meters to the other side of my house and get my watch. well TODAY i just forgot altogether to time it at all. All i know is that i'm motivated enough to kill myself with whatever workout i'm steppin' up to.

I just want to make the point though that if you're starting out or just getting into the groove of crossfit I can't stress enough how important it is to keep track of your times for workouts. It is such a huge motivator when you repeat a workout 1-3 months later and notice that you did the workout minutes faster than the last time. Measuring PROGRESS quantitatively is good because you can't always SEE your progression or the fruits of your labor if you will. now quit reading my blog Sosa and go smoke yourself you lazy bastard!

Good avdice man and sick DEADLIFT workout the other day, good stuff!!

[RangerUpbitch]

alright super busy weekend

SO friday night 4 rounds of 55# kettlebell 10 swings, 15 situps, 20 kettlebell mills, 400 meter run. GOOD SHYTE! this is a heart burster. anyway

Saturday night Tabata interval workout. tabata intervals are 20 seconds on 10 seconds of rest intervals usually done in sets of 8. I did tabata intervals for pullups, pushups, and air squats. No rest in between exercises...just the 10 seconds after your last exercise. Anyway this is how many i got for each interval
pullups, 10 every round. I usually go for 14 or 15 but again the againfaster pullup bar is kickin my @$$.

pushups- 20, 20, 20, 18, 18, 16, 16, 16

air squats- 23, 23, 24, 23, 23, 23, 27, 24. Oh and a 9th set of 23 for good measure.

i'll post tonight's workout later.

[RangerUpbitch]

alright all done...i'll call this one bar core. i think i've done this before at some point possibly with a different variation of repetitions, but i have to adjust because i don't have a GHD in my garage yet. SOON ENOUGH. ANYWAY, this is one of the easier workouts i've ever dreamt up. I'm sure i burnt quite a few calories with the amount of work done, but such big muscles are involved that i never hit muscle failure...just slowed up a lil.

5 rounds of 50 situps and 30 good-mornings. TIME: 13:02

use the 45# oly-bar to anchor your situps and for the good-mornings.
It gets interesting trying to balance the bar on your upper ankle in the later rounds.

[RangerUpbitch]

last night
10 rounds of 12 pullups, 12 burpees NO REST BIATCHES!

Time: 12:15

it's a good nasty pukie inducing workout. Have fun with it. I saw Spealer posted a high 10 minutes something for his workout. that's awesome! Thanks to Coach Glassman for a new nasty workout.

[RangerUpbitch]

Griff
2 rounds of 800 meter run, 400 meter back-pedal (backwards running)

Time: 11:41