Third Wave

**ArizonaEli** · 07-07-2011, 08:15 AM

I am in my new house, and after a few weeks getting moved in and set up I am a) ready to start my routines up again, and b) fat as hell after three weeks of eating a lot and exercising a little!!

So, I am feeling weak and fat -- time to get started!

Deadlifts
5 x 95
5 x 135
5 x 175
8 x 195 / 8 x DHPU
8 x 195 / 8 x DHPU
8 x 195 / 8 x DHPU

Assistance Work
5 sets of X reps
8 x Dips
16 x True Push Ups

**ArizonaEli** · 07-07-2011, 11:48 PM

Warmup

Bench Press
4 rounds
10 x 130
5 x Chin Up

Assistance
5 rounds
5 x Dips
30 x True Push Ups

**ArizonaEli** · 07-09-2011, 09:53 AM

Warmup

HIIT VersaClimb
1: 241'
2: 158'
3: 167'
4: 175'
5: 189'

I was tasting copper/blood in my mouth after that first minute, obviously there was a huge drop-off in performance after that minute. I'm happy with the recovery that occurred by minute 5, but I've lost some endurance along with my excess weight that was cut - will have to work to get it back.

**ArizonaEli** · 07-11-2011, 12:39 PM

Bench Press

Warmup
10 x 45
10 x 45
10 x 75
10 x 105

4 sets of X reps:
10 x 135# Bench Press
10 x 75# Biceps Curls
10 x Dips
25 x True Push Ups

**ArizonaEli** · 07-12-2011, 11:53 PM

750' VersaClimb: 6:56

5 rounds of X reps:
10 x Pull Ups
10 X Toes to Ball
10 X Dips
15 X True Push Ups

**ArizonaEli** · 07-13-2011, 11:50 AM

5 rounds:
1 minute VersaClimber
10 Chin Ups
497'

2 minutes VersaClimber: 188'

3 rounds:
1 minute VersaClimber
10 30# Ball Slams
288'

1 minute VersaClimber ME: 198'

ME Chin Ups: 35

**ArizonaEli** · 07-14-2011, 12:37 PM

Squats
10 x 45
10 x 95
10 x 135
10 x 165
10 x 165
10 x 165

3 rounds for time
100' VersaClimb
10 Box Jumps 24"
4:16

**ArizonaEli** · 07-15-2011, 12:04 PM

Hualapi Mountain Trailhead Run

3 miles
6 Hill Sprints

**ArizonaEli** · 07-16-2011, 05:30 PM

5 rounds of

2 minute VersaClimb
10 Chin Ups
10 DB Biceps Curls (60#)
10 Push Ups
10 Squats
10 T2B

**ArizonaEli** · 07-17-2011, 11:20 AM

Begin New Cycle Tomorrow

**ArizonaEli** · 07-18-2011, 12:04 PM

5/3/1 Squat Day

CrossFit Warmup

Squats
Warmup
5 x 45
5 x 75
5 x 95
5 x 135
5 x 165
5 / 5 / 5
5 x 190
5 x 220
5 x 250

Assistance Work (Squats)
10 x 165
10 x 165
10 x 165
10 x 165
10 x 165

**ArizonaEli** · 07-19-2011, 12:07 PM

CF Day

CrossFit Warmup

For time
21 Pull Ups
21 T2B
18 Pull Ups
18 T2B
15 Pull Ups
15 T2B
12 Pull Ups
12 T2B
9 Pull Ups
9 T2B
6 Pull Ups
6 T2B
3 Pull Ups
3 T2B

10:56

BCF Drills: Basic Arm Positioning

**ArizonaEli** · 07-20-2011, 12:43 PM

CF Day

CrossFit Warmup

"Barbara"

For time
20 Pull Ups
30 Push Ups
40 T2B
50 Squats

20 Pull Ups
30 Push Ups
40 T2B
50 Squats

20 Pull Ups
30 Push Ups
40 T2B
50 Squats

22:59 - rested, then finished up untimed

20 Pull Ups
30 Push Ups
40 T2B
50 Squats

20 Pull Ups
30 Push Ups
40 T2B
50 Squats

**SteveR40** · 07-20-2011, 02:36 PM

Welcome to the journals Eli. Looks like you are on the right track.

**ArizonaEli** · 07-21-2011, 11:59 AM

5/3/1 Bench Press Day

CrossFit Warmup

Bench Press
Warmup
10 x 45
5 x 75
5 x 105
5 x 135
5 / 5 / 5
5x140
5x165
10x190

Assistance Work
Bench Press
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

10 x "C2B" Chin Ups
10 x Offset/Medball Push Ups
10 x 60 DB Biceps Curls
10 x "C2B" Chin Ups
10 x Offset/Medball Push Ups
10 x 60 DB Biceps Curls

e1RM - 247

**ArizonaEli** · 07-25-2011, 08:49 AM

5/3/1 Dead Lift Day

CrossFit Warmup

Dead Lift
Warmup
5 x 135
5 x 165
5 x 195
5 / 5 / 5
5 x 220
5 x 260
5 x 295

Assistance
8 x 195
8 x C2B Pull Ups
8 x 195
8 x C2B Pull Ups
8 x 195
8 x C2B Pull Ups

**ArizonaEli** · 07-27-2011, 12:11 AM

CF Day

CrossFit Warmup

For time:
440' VersaClimb
30 Chin Ups
440' VersaClimb

9:14

**ArizonaEli** · 07-27-2011, 08:39 AM

CF Day

CrossFit Warmup

For time:
800m Run
30 Chin Ups
800m Run

10:47

**ArizonaEli** · 07-28-2011, 10:52 AM

Lift Day

CrossFit Warmup

Clean and Jerk
1 x 75
1 x 95
1 x 115
1 x 140
1 x 150
1 x 160
1 x 165

Assistance Work
5 sets of:
10 x 100# DB Push Press
10 x Dips
10 x True Push Ups
5 x "Chest to Bar" Strict DH Pull Ups

**ArizonaEli** · 07-30-2011, 07:02 PM

"Cardio" Day

Warmup
2 minute treadmill 4.5mph
5 sets of 10:
Pull Ups
Dips
GHD Sit Ups

1 Mile Swim

**ArizonaEli** · 08-02-2011, 11:26 AM

5/3/1 Squat Day

CrossFit Warmup

Squat
5 x 45
5 x 95
5 x 135
5 x 185
3 / 3 / 3
3 x 205
3 x 235
6 x 265

Assistance Lifts
10 x 165
10 x 165
10 x 165

Extra Work
For Time:
100' VersaClimb
10 T2B
10 Burpee Pull Ups
100' VersaClimb
10 T2B
10 Burpee Pull Ups
100' VersaClimb

6:45

**ArizonaEli** · 08-03-2011, 11:50 AM

5/3/1 Bench Press Day

CrossFit Warmup

Bench Press
10 x 45
5 x 75
5 x 105
5 x 135
3 / 3 / 3
3 x 150
3 x 175
9 x 200

Assistance Work
3 sets of 10:
10 x 135 Bench Press
10 x 60 DB Biceps Curls

e1rm: 254

**ArizonaEli** · 08-04-2011, 12:14 PM

Cardio Day

3 sets of 10:
Push Ups
Pull Ups
GHD Sit Ups

Swim 1.25 miles

**ArizonaEli** · 08-06-2011, 11:42 PM

5/3/1 Dead Lift

CrossFit Warmup

Dead Lift
5 x 135
5 x 185
5 x 225
3 / 3 / 3
3 x 240
3 x 280
5 x 315

Assistance Work
8 x 195
8 x C2B Chin Ups
8 x 195
8 x C2B Chin Ups
8 x 195

**ArizonaEli** · 08-08-2011, 11:57 AM

Assistance Day

10 x C2B Chin Ups
10 x C2B Pull Ups
10 x C2B Chin Ups

Jump Rope 1 minute

10 x Ring Dips
10 x Ring Dips
10 x Ring Dips

Jump Rope 1 minute

10 x Box Jumps (24")
10 x Box Jumps (24")
10 x Box Jumps (24")

Jump Rope 1 minute

10 x T2B
10 x T2B
10 x T2B

Floor Press
10 x 45
10 x 45
10 x 50
10 x 55
10 x 60
10 x 65
10 x 70
10 x 75
10 x 80
10 x 85
10 x 90
10 x 95
10 x 100
10 x 105
10 x 110
10 x 115
10 x 135
10 x 135
10 x 135

**ArizonaEli** · 08-10-2011, 12:03 PM

CF Day

CrossFit Warmup

3 rounds for time
50 Double-unders
25 Ball Slams (30#)

6:46

ME*
12 Dead Hang "Chest to Bar" Chin Ups
20 Toes to Bar
20 Push Ups (parallelettes)*

**ArizonaEli** · 08-11-2011, 11:59 AM

CrossFit Warmup

HIIT VersaClimber

3 30 second rounds, strict 2:30 rest

1: 125'
2: 123'
3: 121'

3 sets of:
10 x DB OHP 60#
10 x Ring Dips
10 x DB Biceps Curls 30#

**ArizonaEli** · 08-12-2011, 12:11 PM

Fight Training

Warmup

3 rounds of:
3 minute Jump Rope, 60 second rest

3 rounds of:
3 minute Shadow Boxing, 60 second rest

3 rounds of:
3 minute Muay Thai bag striking, 60 second rest

Sparring (full contact)

3 rounds of:
3 minute Striking, 60 second rest

5 rounds of:
3 minute Submission Grappling, 60 second rest

wow tired *

**ArizonaEli** · 08-13-2011, 06:29 PM

Cardio Day

3 sets of 10:
Dips
C2B Pull Ups
GHD Sit Ups

Swim 1.25 miles

**ArizonaEli** · 08-15-2011, 12:18 PM

5/3/1 Squat

Warmup

10 x 45
5 x 95
5 x 135
5 x 185
5 / 3 / 1
5 x 220
3 x 250
2 x 285

Assistance Work
10 x 165
10 x 165
10 x 165

-------

Second Workout of the Day

Additional / CF Exercise

For time:
30 x Push Ups
30 x Toes to Bar
30 x Box Jumps (24")
30 x Hang Clean & Jerk (75#)

9:04

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