DavoBC's 5/3/1 Boring But Big

[Filmbuff81]

Man 100 yard shuttle runs that sucks.

How heavy is 1.5 pood haha

[DavoBC]

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

[DavoBC]

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.

[DavoBC]

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.

[DavoBC]

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

[DavoBC]

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

[SSDC5]

Where you been? Need updates.

[DavoBC]

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.

[SSDC5]

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!

[DavoBC]

# 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.

[DavoBC]

# 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

[DavoBC]

# 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

[DavoBC]

# 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

[DavoBC]

# for time
22-20-18-16-14
kb push press 35s
kb suitcase reverse lunge

*200m row after every full round

15:00

[Filmbuff81]

In for the next 4.5 year update lol