Crossfit

[Vol Mania 21]

i haven't started yet. hope to drop off my paper work either today or tomorrow

 

[TEX_VOLFAN]

I got to work out on the girls side of the gym today, that was a bonus!!!

 

[Vol Mania 21]

did they make u bc the girls were lifting as much as u?

 

[Volst53]

Ouch.. They were just wanting to give him another reason to come back with all the eye candy

 

[TEX_VOLFAN]

did they make u bc the girls were lifting as much as u?

Space is limited, and plus I'm not ready for the 24" jump box just yet.

The girl that lifted the heaviest was 65# so no, it's not that VM! ya bastage!

 

[Vol Mania 21]

it's cool ur using the 3lb dumbbells

 

[TEX_VOLFAN]

We actually don't use boxes either, we use huge tractor tires. They put the 24" on one side, and the 18" on the other.

 

[TEX_VOLFAN]

it's cool ur using the 3lb dumbbells

I hang that from my sack on my box jumps! Give that a try big boy!!!....Lulz

 

[Vol Mania 21]

no thanks sounds painful

 

[TEX_VOLFAN]

lulz

 

[chavisut]

WOD

30 lunges (15 each leg)
20 high knee jumps ( jumping straight up and bringing knees up to chest)
10 cleans with bar bell 85#

Rotating 3 rounds each non stop!
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Did this tonight. Overestimated myself on cleans. Ended up resting after the first set and did the last two without stopping after dropping the weight.

 

[Volst53]

wait to you get to the over head lunges with a 45 pound plate. They make you find Jesus

 

[chavisut]

wait to you get to the over head lunges with a 45 pound plate. They make you find Jesus

I bet.

 

[Volst53]

I bet you can't wait.

 

[chavisut]

How many reps and rounds?

 

[Volst53]

Reps and rounds of what?

 

[chavisut]

Of the plate lunge. Is there a specific workout that includes it?

 

[Volst53]

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

 

[TEX_VOLFAN]

You should check out crossfit.com they have daily WOD's!

I'm not looking forward to overhead lunges either!
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[TEX_VOLFAN]

I'm assuming your doing work outs at home chav?
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[chavisut]

You should check out crossfit.com they have daily WOD's!

I'm not looking forward to overhead lunges either!
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I know. I plan on using those once I've gotten a few basic workouts in.

Work out at a regular gym.

 

[TEX_VOLFAN]

Warm up

Low squat for 3 full minutes (sounds easy, IT is not!) This is not an up/down squat. You use a wide squat and stay there. No hands on hips or the floor!

(2 rounds)
Overhead squat with PVC pipe x 5
Kettle Ball throw x 10 #45

WOD

Kettle Ball throw 15-1 (#45)
Front Squats x 5...half w/#95..then had to go down to #65
(for time) 20 min max

Post WOD

10 minutes of stretching
( I have been leaving this part out, very important)

 

[Volst53]

How much weight on the front squats?

 

[TEX_VOLFAN]

Sorry let me edit, still a little woozy!!..lulz

 

[Volst53]

Sounds like they put you through the ringer