Magnum's ThrusT into CrossFit

[xfit10]

I want thank countrymike for the opportunity to use Thrust!

My lifts have kind of hit a plateau, although I don't train for strength gains its nice to see the numbers move. I'm hoping thrust can give me that push to get them going again and aid in putting on a few pounds of lean muscle. I'm starting weighing in at 166 lbs and around 12%-15% BF. I'll try to get some starting pictures up, just to see of there is a difference at the end.

Training
I'll be training with CrossFit, I hope that I'll see an endurance benefit from thrust. Normally I train 3 on 1 off but it really never leaves me very much time with my family. Since my wife and I both have weekends off I'm going to try to go 5 on 2 off(weekends), I'll see how my body handles it and may take a day off in the middle of the week if needed. Chest is probably one of the least trained muscles in crossfit right now my 1RM sits at 265, I'm going to throw in one day dedicated to chest as well and try to get that number up using a 14 week program.

If I missed anything that should be watched during this log let me know!

[COUNTRYMIKE]

1st!!!!

Let's do this man!!!!

[mikeohearn]

I'm under you Mikey, I hope you're not wearing a dress

[Kon_Rock]

Yeah buddy, doing another amazing log. Can't wait to see what you think of this.

[misfit28]

In! Do some work!

[COUNTRYMIKE]

I'm under you Mikey, I hope you're not wearing a dress

Perv! ......

[xfit10]

Yeah buddy, doing another amazing log. Can't wait to see what you think of this.

Thanks, ready to reap the benefits!

In! Do some work!

You do the same!

[Free Weight Friedel]

1st!!!!

Let's do this man!!!!

I'm under you Mikey, I hope you're not wearing a dress

He wears a skirt every day!


And does Square Dancing at night in the RoundHose.. I mean house!

[SWelch]

subbed fo' sho'

[xfit10]

Popped 4 caps thrust, and bummed a serving of Serum off my buddy! I miss serum I'm going to order some on Friday! We will see how i sleep tonight after 4 more caps before bed. Inwas worried the deadlift would get heavy but it was managble the whole time. Squats was the killer on the quads!
Five rounds for time- 7:53
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Felt great I can't wait to really have thrust in my system.

[wisdommaster1]

In for a fellow CrossFitters log! nice work on that workout, HSPU's are my nemesis haha, but such is life when you are taller

[xfit10]

In for a fellow CrossFitters log! nice work on that workout, HSPU's are my nemesis haha, but such is life when you are taller

Finally something for the short guys!

[COUNTRYMIKE]

Popped 4 caps thrust, and bummed a serving of Serum off my buddy! I miss serum I'm going to order some on Friday! We will see how i sleep tonight after 4 more caps before bed. Inwas worried the deadlift would get heavy but it was managble the whole time. Squats was the killer on the quads!
Five rounds for time- 7:53
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups
Felt great I can't wait to really have thrust in my system.

Nice workout man...

[xfit10]

12-11-12
another quick workout really pressed for time this week with family, work,and school.

Barbell bench press
205 1x6
220 2x5
230 2x4

Row 5k for time:22:03

[misfit28]

12-11-12
another quick workout really pressed for time this week with family, work,and school.

Barbell bench press
205 1x6
220 2x5
230 2x4

Row 5k for time:22:03

Doing some good work in a short amount of time!

[xfit10]

Doing some good work in a short amount of time!

I hate having to rush gym time, but you do what you have to, to get a workout in.

[Kon_Rock]

I hate having to rush gym time, but you do what you have to, to get a workout in.

Me too!!!

Great stuff buddy, can't wait for this to kick in for you!

[B Con]

SUBBED. Great stuff so far. Glad to see you getting those sessions in.

[SWelch]

I know just what you mean. I'm thinking about hopping over just to get a few supersets of leg press and calf raises - like 10 minutes - while going out to the grocery store for my wife in a little bit. Oh, how I miss doing heavy leg sets! Get what you can, when you can. - gonna be busy time at the gym soon.

[xfit10]

I know just what you mean. I'm thinking about hopping over just to get a few supersets of leg press and calf raises - like 10 minutes - while going out to the grocery store for my wife in a little bit. Oh, how I miss doing heavy leg sets! Get what you can, when you can. - gonna be busy time at the gym soon.

I hear ya... About to get crashed with new year resolutions....

[Kon_Rock]

Its game time

[xfit10]

12/12/12

Four rounds for time of: 8:50
85 pound Dumbbell snatch, 10 reps
200 foot Sprint

This WOD called for 100 pound dumbell snatches, but I couldn't do more than 1 with each hand. But I did actually get 1@100 with each hand so I was excited for that

[xfit10]

12/13/12
Zercher squat 2-2-2-2-2-2-2-2-2-2
165-175-185-205-215-225-235-245-265-275
This was my first time ever to attempt this type squat, beside the bar hurting like hell, they went good. I moved more weight than I expected too .
Clean 3-3-3-3-3-3-3
135-165-175-185-195-205-215
Threw in a little extra. Last time I went for a 1RM it was 215! So I have definitely gone up.

I'm still waiting on my first great night of sleep up until now they have been pretty normal.

[wisdommaster1]

You run the workouts from crossfit.com right? How has your experience been doing those in terms of progression/strength gains? Also what type of gym are you using? (globo/xfit/home)

Nice cleans too

[xfit10]

You run the workouts from crossfit.com right? How has your experience been doing those in terms of progression/strength gains? Also what type of gym are you using? (globo/xfit/home)

Nice cleans too

Yes, I run off the mainsite, I run a day or 2 behind though. As far as progression and strength, my endurance has been getting better at an amazing rate. I have been in about 14 months, my strength in most exercises dropped but once my body learned some movements and to work when exausted, my strength started to climb again. For example I came in with a dead lift of 285 pounds 14 months later I'm up to 415. I feel kind stuck where I'm at now so I'm going to try to put on some lean mass and see if i cant get some better numbers. So far I have put on about 4 pounds hopefully good weight.
I work out at a family owned traditional gym. The owner just happens to be into crossfit and lets us use his equipment. So we don't have to pay the huge fee for a box!
Cleans are my absolute most hated lift, because I have a torn ACL and it can just put too much on my knee of I don't keep it tight

[SWelch]

You run the workouts from crossfit.com right? How has your experience been doing those in terms of progression/strength gains? Also what type of gym are you using? (globo/xfit/home)
Nice cleans too

(thread bombing here)
love the gym reference! ... 'cause we're better than you, and we know it!" - bwahhahahahaa!

[xfit10]

12/14/12

For time:14:07
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

I'm not a fan of medicine ball cleans, they seemed pretty pointless to me. Don't get me wrong they gassed me and probably made the rope climbs a little more challenging but squat cleans with a barbell would have been better.

15 minute break then

Weighted pull-ups 3-3-3-3-3 reps
BW167: 45-55-65-70-75

[Kon_Rock]

Great stuff buddy, yeah the barbell just has to feel better and more like your doing something.

[xfit10]

12/17/12
Push press 3-3-3-3-3-3-3 reps*
135-155-165-185-195-205F-200

Complete as many rounds and reps as possible in 12 minutes of:6 rounds 15 deadlift
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
I had a GREAT night of sleep last night hopefully it is going to be regular now.

[Kon_Rock]

There it is, full sleep effect. I love that, good recovery now.