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  1. #871
    Registered User Filmbuff81's Avatar
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    Man 100 yard shuttle runs that sucks.

    How heavy is 1.5 pood haha
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  2. #872
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    Originally Posted by Filmbuff81 View Post
    Man 100 yard shuttle runs that sucks.

    How heavy is 1.5 pood haha
    Sorry I should put it in Lbs haha. Need a dictionary sometimes to decipher some of these x-fit terms.
    1 pood = 35lbs
    1.5 = 55
    2 = 70
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  3. #873
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    SWOD
    Press 3x5 @ 120

    DWOD
    Complete 5 rounds:
    135 lbs Barbell Step Ups on 20″ box (10 each leg) – 20 reps
    Evil Wheels – 20 reps
    Strict Pull Ups – Max reps

    *Rest 90 seconds between rounds

    Post total pull ups to comments.

    Pull-ups: 7,8,7,0,0

    Got through the 4th round of BB step ups then bonked on the Ab rollers. Just felt like my insides were going to rupture. Time was approx 20mins at this point. Step-ups and pull-ups were manageable. Can't wait to try this one again...and maybe subbing in regular sit-ups.
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  4. #874
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    Skill
    Gymnastics Skill Work – 30 minutes
    Practiced head stands, hand stands, bar muscle ups, dead bugs, strict pull-ups, double unders.

    DWOD
    Complete 5 rounds for time:
    315 lbs Deadlifts – 7 reps (subbed 225lbs)
    Double Unders – 21 reps (subbed 50 single unders)
    Time: 6:56

    Still feeling very taxed from yesterday.
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    SWOD
    Squat 3x5 @ 240
    Benchpress 3x5 @ 180

    Sprints
    10 x 10 Meter Flying Starts (rest 45 seconds between efforts)

    Extra
    100 EZ bar curls
    20 Overhead tricep extension

    Went skiing yesterday - legs destroyed today. Squats were difficult
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  6. #876
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    SWOD
    Powerclean 5x3 @ 155

    DWOD
    Sindy
    As many rounds as possible in 15 minutes:
    Pull Ups – 5 reps
    Push Ups – 7 reps
    40 lbs Ball Slams – 10 reps (subbed 55lb KB swings)

    10 rounds + 5 pull ups
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  7. #877
    5am workouts FTW SSDC5's Avatar
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    Where you been? Need updates.
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=151996283

    MFP: Smithsp
    Twitter: @SSDC5
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  8. #878
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    Originally Posted by SSDC5 View Post
    Where you been? Need updates.
    Its been a while! Things have been super hectic since xmas, have had a few frustrating setbacks. Still following Crossfit Football. Nothing but good things to say so far, leaning out slowly, gaining lots of size in my legs and arms, and generally feeling more "ready" when I've been out skiing and surfing. Really enjoying the variety of workouts mostly.
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  9. #879
    5am workouts FTW SSDC5's Avatar
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    Originally Posted by DavoBC View Post
    Its been a while! Things have been super hectic since xmas, have had a few frustrating setbacks. Still following Crossfit Football. Nothing but good things to say so far, leaning out slowly, gaining lots of size in my legs and arms, and generally feeling more "ready" when I've been out skiing and surfing. Really enjoying the variety of workouts mostly.
    Welcome back!

    I hear you, see my update in my thread!
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=151996283

    MFP: Smithsp
    Twitter: @SSDC5
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  10. #880
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    # push jerk
    95x3
    115x3
    135x3
    155x3
    175x3
    185x3
    205x2
    225xf
    225xf


    # 5 rounds of
    db bench 50s x10
    calorie row x10

    # 2 rounds of
    53lb kb row x15
    deadbugs x10 per side
    glute raises x10

    first update here in 4 and a half years, wow. Still working out somewhat consistently 3-4x week. Have had a string of nagging injuries. No real PRs for some time now. Weight about 245-250. Trying to get that back down to 215.
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  11. #881
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    # powerclean
    work up to 155x3

    #AMRAP x 18 min
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    *Every 3:00, including at 3,2,1 go...perform 3 powerclean

    9 rounds + 15 reps
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  12. #882
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    # complex: 1 deadlift, 1 high hang powerclean, 1 hang powerclean
    95
    145
    165
    175
    185
    195
    205f 2nd hang

    # 6 rounds for time
    10 cal bike
    10 hand release pushups
    8 hang powerclean @ 135

    12:30
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  13. #883
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    # benchpress
    45x5,5
    95x5,5
    115x3
    135x3
    155x3
    165x3
    175x3
    185x3
    195x3
    205x3
    175x5,5,5

    # powerclean & push jerk
    165x10

    # single arm db shoulder press
    40x5,5,5,5,5,5
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  14. #884
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    # for time
    22-20-18-16-14
    kb push press 35s
    kb suitcase reverse lunge

    *200m row after every full round

    15:00
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  15. #885
    Registered User Filmbuff81's Avatar
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    In for the next 4.5 year update lol
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