Studd's Elite Athleticism (crossfit, gymjones, rosstraining, O-Lift)

[TheStuddMuffin]

Let's get down to brass tacks. I'm not a bodybuilder. I don't give two f*cks about how big my pecs are, or how high my traps stand. At one point I followed a bodybuilding regimen, but that's just a lazy state of mind. In the long run, it is unhealthy to be a bodybuilder. Bodybuilders are not athletes, but sculptors. Im no artist.

*So what do I do? Basically, I train in all aspects of fitness. Strength. Speed. Aerobic & Anaerobic Endurance. Agility. Stamina. Power. Balance. Everything.

I'm an advanced athlete attempting to cross into a master category. All my routines are based upon the following:

crossfit.com
gymjones.com
rosstraining.com

I also love olympic lifting; and even though these types of lifts are found in each of the previous websites, I try to take it to the next step by training them more often.

Stats:
19 years old
162ish lbs
Approx. 9.2% bodyfat (when at 164lbs)
3 years of training
former wrestler
former thai boxer (moved away - nothing nearby.. sucks)
greco roman/judo/bjj practitioner

I believe it's best to prioritize your training. Proper way of doing this is to set goals and document progress. When it comes to training, I find that I have ridiculous ADHD and typically change routines as frequent as every 3 weeks. To keep me from flipping a bitch and changing routines, I can follow goals. So in the end, Im training for one particular thing. Problem is, when you're stepping up to crossfit "elite" standards, I have over 30 goals to work on at one time. Can be a bit tedious...

I work from goal number one, and downward. Let's start.

Priority one: Get down to 150-153lbs. I gained 20lbs in about a month. Still at 9% bf. Alot was water, alot was mass. Gotta trim down. Routine: Rosstraining, "Infinite Intensity" Why? Extreme conditioning to help trim and progress in cardio training. Maintains M.E. strength. Increases core strength. Aids many qualities.

Two: My main goal. The basis of this thread. Become a "Crossfit Level IV Athlete" (by CF-Seattle standards) This means, individually:
1 mile - .75x bodyweight Sandbag carry; 2x20ft rope climb - no feet; 15 Overhead Squat reps at body weight; 2-DB/KB C&J - 50lbsx150 repsx10min; 25 pistol; Squat 2x bodyweight; 60 push ups; Bench 1.5x bodyweight; 5 minute mile; 1:04 400m run; 2:20 800m run; 1:25 500m row; 20 minute 6k row; Deadlift 2.5x bodyweight; Military Press 1x bodyweight; 10 HSPU's; Clean 1.5x bodyweight; Snatch 1.25x bodyweight; 15 second Front Lever hold; 1:30 minute L-Sit; 30 inch vertical; 50 ring dips; 1x added bodyweight dip; 40 strict pull ups; 1x added bodyweight pull up; 15 muscle ups; Mary: 15 rounds in 20 minutes.

Yes, some of these I can do. And yes, alot of these I can't - but I am close. When training for ALL of these, I wouldn't attempt it unless I was near the determined goal. And when training for so many goals at one time, selecting a correct routine is key. I will be following a 3 on, 1 off protocol of gymjones, crossfit, ME. But when I get to this, it may change. For more info: http://www.crossfitseattle.com/Skill...preadsheet.pdf

Three. Gain weight. Sit at around 156-160lbs with sub-7% bodyfat. Lots of field work, lots of strength work, lots of high-end endurance work to even it all out.

Five: Progress. Only time will tell. Something to do with Olympic Lifting though.

I'm not vain, and I dislike taking pictures of myself and making videos - but hey, I suppose they can help. One of my friends records himself frequently and has been nagging to "put my **** on youtube." So eventually performance will be recorded. Anywho.. let's get started. Blood, sweat, & tears. Oh, and alot of throw up.

[TheStuddMuffin]

For the next month or so I will be following a modified sample routine found in Ross Enamait's Infinite Intensity:



If anyone here is looking for improved athleticism or competes in any combat sports, I would highly recommend buying this. The sh*t he covers is gold. Simple and to the point.

The routine will look like this:
Day 1: Strength Training
Day 2: GPP & Core Training
Day 3: "Warrior Challenge"
Day 4: Interval & Core Training
Day 5: Strength Training
Day 6: Off

Why is Ross relative to my goals?
Increased core strength due to prioritizing. Increased anaerobic endurance. Intense cardio sessions that'll make you cry. Max strength will be maintained, if not grow. Even though it's not Crossfit, the training philosophy is similiar. And a change of routine will help me break plateaus.

Yesterday's workout was Strength Day #1. I recently came off of HORRIBLE food poisoning. Destroyed my body for a couple of days. For some reason, even if I am better, it effected my performance. I typically don't sweat during strength sessions, but I was soaked. My breathing was all f*cked up too. So it wasn't a great day at all..

Dumbbell Clean & Press:
3 sets of 3 reps.

*Honestly can't remember the weight I used. I was out of it..

1 arm Dumbbell Snatch:
3 x 4 reps.. Should've been 4 sets. But like I said.
80lbs, 85lbs, 90lbs. 4th set woulda been 95lbs.

*My favorite lift. I was so sh*tty I actually didn't do the fourth set.

Circuit (No rest):
Pistols: 5 reps one leg, then:
Single Legged GHR: 5 reps same leg, then:
Pistols: 5 reps other leg, then:
Single Legged GHR: 5 reps
3 Rounds

*Blahhh.

Circuit (Minimum Rest)
Pull Ups: 10 reps
Push Ups: 30 reps
3 Rounds

*My cardio was f*cking with me. Wtf? Weird. I got light headed. Told ya I felt like sh*t.

20 minutes sauna. Omg I almost died. I think I was still sick?

-Good workout. Piss poor performance. Be back later for today's workout.

[TheStuddMuffin]

Day 2 - GPP & Core Training

What is GPP Training?

"GPP (General Physical Preparedness) training develops a solid, well-rounded foundation. These drills will allow the athlete to enhance physical qualities that would otherwise be insufficiently developed through sport-training alone..."

"GPP work is gut-wrenching, yet highly effective. The drills are brief and can be performed without equipment. As you push through these drills, you will develop the ability to fight through fatigue."

-Ross Enamait, Infinite Intensity

And yes, "gut-wrenching" is the correct term.



GPP Workout #1
Burpees x 30 seconds
Jumping Jacks x 30 seconds
High Knee Dumbell Press x 30 seconds
Rest 30 seconds
5 Rounds

*Workout is approximately 10 minutes long. It was Muay Thai all over again. Shoulders were burning, horribly.

Core Training
Standing Wheel Rollouts x 5
Side Bends x 6 per side
Dumbbell Twists x 16 (8 per side)
The Flag x 5
Rest 30 seconds
3 Rounds

*Felt reaaal good. My core is making extreme progress. Can't wait till the end of this routine, since the core is highly prioritized.

Today was a better day than yesterday. Hopefully tomorrow will go just as well. And it's "Warrior Challenge" day. *Dun dun dunnnnn*

p.s. Randy won tonight. Wooooot!



^ the man.

[TheStuddMuffin]

Yesterday's workout..



WARRIOR CHALLENGE



What are Warrior Challenges?

"Each challenge integrates several high-speed conditioning drills. These routines are designed to enhance physical and mental abilities. Your goal is to perform each challenge as fast as possible, with as many repetitions as possible, with as much intensity as possible. In short, these challenges will force you to dig down and fight through the fatigue."

-Ross

These are like intense GPP sessions with more emphasis on strength. They're a bitch. Today's challenge is "The Magic 50." Read about it here..

http://www.rosstraining.com/articles/themagic50.html

5 Dumbbell Snatches per arm: 65lbs
5 Dumbbell Swings per arm: 45lbs
10 Burpees: hell
Rest 60 seconds
5 Rounds

I almost threw up and my back was pumped to the max. Mannn, I suck at workouts that stack anaerobic endurance with cardio.




Mmmm.. be back later with today's workout.

[TheStuddMuffin]

Day 04 - Interval & Core Training



800m Run - 10mph
Rest 1 Minute
800m Row
Rest 30 Seconds
800m Row
Rest 1 Minute
800m Run - 8mph, then 10mph

Core Circuit
Wheel Roll Out x5
V-Ups x15
Russian Twists x20 (10 each side)
Supermans x15
High rep set of Chinnies
Minimum Rest (10-30 seconds)
5 Rounds

*Completed 3 rounds. Went to interval training. Finished the two other after.

yay for strength day tomorrow.

[TheStuddMuffin]

Day 05 - Dynamic Strength Training



Snatch:
3 reps, 2 reps, 1 rep, 1 rep, 1 rep (fail)

Clean & Jerk
Snatch Weight for 3.

Circuit (Minimum Rest)
Flying/Plyometric Pull Ups
Plyometric Push Ups
4 Rounds

Superset
Wall Squat: 60 Seconds
Broad Jump: 10 Reps
3 Sets

Finisher
Dumbbell Swing: 30 Reps (15 each arm), 2 Sets

1 Mile Row

*Fair workout.

[TheStuddMuffin]

^ rest.

[TheStuddMuffin]

Day 06

Snatch Technique:
-Random weight, mostly singles or doubles.

Pull Up Ladder:
1-12. Failed on 13.

Dip Rep Out

*That's it. I wasnt feeling it at all.

[TheStuddMuffin]

Yesterday's workout...

Max Rounds in 20min
15 reps Overhead Squat - 65lb
10 'bow's to knees
5 Handstand Push Ups

*Haaaard. Cardio was sh*t. My legs got tight as hell, Im not nearly as flexible as I once was. That's fine, Im going to start working on OHS. Towards the end of the 20min I stopped doing HSPU and busted out dips. Not sore at all today.

I stopped doing the Ross program; I got bored with it. I'll probably do it again sometime, but i'd heavily modify it for a more advanced person.

Current routine looks like:
CF - all elements
Olympic Lifting - gonna get my technique down and stop relying on raw strength.
CF - benchmark workouts
OFF

Lost motivation for a week or so. But I'll be back later for today's routine.

[appzwizzard]

How have the workouts been treating you? It's been like three months, getting good GPP improvements? Break into CF level IV yet? What kind of supps / nutrition have you been using?