Crossfit

[TEX_VOLFAN]

I also think once my core muscles catch up to my leg/upper body strength. I'll see a lot more improvements.

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD (AMRAP 1 hour)

"300 Workout" (Yes from the movie)

Pull Ups x 25
Deadlifts (#135) x 50
Push Ups x 50
Box Jumps (24") x 50
Floor Sweepers (#115) x 50
KB Snatch & Jerk (#30) x 50
Pull Ups x 25

(I finished 1 full round in 38:05, started second round and got thru 36 KB snatch & Jerks before the hour ended)

* Post Workout

10 min of stretching

Edit: Had to skip the Pull Ups, have a huge open blister on my rt hand. I did add 7 min to my time for the first round. That way I have a base time the next time we do this workout.

 

[TEX_VOLFAN]

Here is a video on how to do the "300 Workout" if anyone wants to give it a go.

YouTube - ‪300 Workout‬‏

 

[TEX_VOLFAN]

Me doing #20 wall balls Thursday. I ended up doing 150 of them. Fuuuuu

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD (For Time)

"Fran"

Thrusters (#95) - 21,15,9
Pull Ups - 21.15.9

My time = 10:38

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD ( Total reps for 12 minutes)

a) Hang clean & jerks (#115)*
*(run 100M every time the bar touches the ground)

My reps = 30

b) Run 400M x 4 (rest 60 sec between each round)

my time = 10:32

* Post workout

10 minutes of stretching

 

[Indianavol4eva]

where are these pics you promised me tex? i wanna see if your old ass is really in shape! lulz

 

[TEX_VOLFAN]

Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD (20 min AMRAP) (your score is total reps after 20 min)

Front Squats (#145) - 1,2,3 (Start from floor)
Ab Mat Sit Ups - 5,10,15
Walking lunges - 6,12,18

(A whole round is 72 reps)

I did 4 rounds + 1,5,6 = 300 reps

* Post Workout

10 min of stretching

 

[heartvols]

Look at Tex and his mussuls. Hawt.

 

[VOLNBAMA]

Tex cut out the beer
Posted via VolNation Mobile

 

[TEX_VOLFAN]

Yeah I still have a little beer belly. I'm working on it. Thanks for the encouraging words, Bama.

Heart, I Heart you!

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD ( For Time)

" Murph"

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

My Time = 61 minutes and 12 seconds

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)
Pull ups x 10
Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

*WOD (For Time)

OHS (#75) x 25
Toes-to Bar x 50
Box Jumps (30") x 75
SD/HP's (#65) x 100

My Time = 22:58

* Post Workout

10 min of stretching

 

[chavisut]

Those OHS's are no joke.

 

[Volst53]

OH walking lunges are the killer.

 

[TEX_VOLFAN]

OHS are by far my weakest lift.

53, we did OH lunges with a #25 plate for 400M once. My legs were messed up for a week from that.

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10



*Lift of the day -(Deadlifts) 5,5,5+

#195 x 5, #225 x 5, #255 x 7


*WOD ( 15 rounds for time)

Deadlifts (#185) x 5
Push Ups x 8

My time = 14:49

* Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* Lift of the Day -(Shoulder Press)- 5,5,5+

#85 x 5, #105 x 5, #120 x 5

* WOD

"Heavy Grace" (For Time)

Clean & Jerk (#145/#135)* x 30

My Time = 10:33

*(I did my first 15 @ #145, and the last 15 @ #135)

1 mile run after (almost forgot)

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

Here is how you do it. This is a normal "Grace" @ #135 for 30 reps

YouTube - ‪Crossfit Grace 89 Seconds‬‏

 

[Vol Mania 21]

man i can't wait to get better so i can crossfit

 

[TEX_VOLFAN]

How is that coming along?

 

[Vol Mania 21]

got some test results back, found out i have some problems with my liver. its one of three things, mercury/lead/lyme disease. once they fix that they said that fixing my stomach will be a breeze. now i'm waiting to get a test to take to see if i have mercury or lead. also trying to find a doc that specializes in lyme disease.

 

[TEX_VOLFAN]

Well hell, I hope you find out something soon. Getting lonely in here with just me posting. It's mainly turned into my personal journal, so I can keep up with what I have done.

 

[Vol Mania 21]

well that's good though

 

[chavisut]

Here is how you do it. This is a normal "Grace" @ #135 for 30 reps

YouTube - ‪Crossfit Grace 89 Seconds‬‏

Terrible form.