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Post by TM79 on Dec 29, 2014 2:06:39 GMT
12/29/14: Here are some sample WODs from popular Programs around the web: Catalyst Athletics (Olympic Weight Lifting)Brand X Method (Well-thought out Crossfit)The Outlaw Way (Strength-Bias Crossfit)Crossfit.comLuke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters Scaling: Intermediate: Run 400 Meters 95-135 lb Clean & Jerks, 15 Reps Run 400 Meters 20 Toes-to-Bar Run 400 Meters 25 Wall Ball Shots, 20 lb Ball Run 400 Meters 1.5 Pood KB Swings, 30 Reps Run 400 Meters 20 Ring Dips (OR Bar Dips) Run 400 Meters 95-135 lb Weighted Lunges, 15 Steps Run 400 Meters Beginner: Jog/Walk 200 Meters PVC-Oly Bar Clean & Jerks, 10 Reps Jog/Walk 200 Meters 20 Sit-ups (OR Leg Lifts) Jog/Walk 200 Meters 20 Wall Ball Shots, 10 lb Ball (OR 20 PVC-Oly Bar Thrusters) Jog/Walk 200 Meters 1 Pood KB Swings, 15 Reps (OR 30-40 lb Dumbbell) Jog/Walk 200 Meters 15 Bench Dips (OR Push-ups, or Progression) Jog/Walk 200 Meters Walking Lunges, 10 Steps (5 Each Leg) Jog/Walk 200 Meters ***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use. |
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Post by jaysun on Dec 29, 2014 5:13:30 GMT
You are getting the scaling down. Do we need an algorithm?  Seriously, you got it figured out and I appreciate all your time and effort. |
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Post by TM79 on Dec 29, 2014 5:42:42 GMT
You are getting the scaling down. Do we need an algorithm? Seriously, you got it figured out and I appreciate all your time and effort. Thanks man. Alga what?  I think we're the only people that read this stuff, so I'm glad you appreciate it.  |
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Post by TM79 on Dec 29, 2014 23:40:39 GMT
Strength:
Squats:
Warm-up: 5(95, 115, 135)
12" Box Squats (Pause Reps)
5(5x170)
5 Rounds:
8xLow Bar Back Squats (Pause Reps), 145 lbs
10xFloor Hamstring Raises
Bench:
Warm-up: 5(95, 115, 135)
Bench Press (Pause Reps)
10x150 lbs
8x160 lbs
6x170 lbs
5 Rounds:
10xGood Mornings, 75 lbs
10xBench Press (Pause Reps), 115 lbs
5xWeighted Pull-ups, 25 lbs
*1 Hang Power Snatch to pick bar up and 1 Jerk to put bar
down for Good Mornings
Time: 1:36:00
Conditioning: (Metcon)
From Sealfit, 12/24/14:
Work Capacity:
800m Run
10 - 1 Rep Scheme of the following*
Body Weight Bench
Plyo Push Ups
Body Weight Dead Lifts
Box Jumps 24/20"
Rest 30 Seconds between the first 5 rounds. Remaining should be continuous.
Time: 35:30
Comments: Only about 5 hours of sleep last night. I love how that happens on the night before
Squat day… Still going for it anyway…
Squats: Wasn't really feeling these, but sets were decent. Had some pain in my right knee again.
It ended up going away though.
Bench: Felt pretty good for these. Realized during these that when I deleted my previous metcon,
I didn't have a core exercise, so I stuck 75 lb Good Mornings in the super set.
Metcon: Holy frickin' moly that was way tougher than it looked on paper! All sets were broken
in two until the round of 5 reps. Everything was one set after that. Believe me when I say that this
metcon didn't get any easier until the round of 1. Be sure to spot yourself on a power rack or
get a friend to help on bench. It got a little hairy on a few reps.
Supposed to do a long run tomorrow, but I think the weather is going to suck again. We'll see...
OK, hope you all have a good night. I'm going to go collapse on the floor face first spend some time with my family.
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Post by jaysun on Dec 30, 2014 1:26:09 GMT
Nice training session. You killed the Metcon! That's a great time... I think. I have no reference point, but you need a good rest day after strength/squat and that!
Form looks good on bench. Couple of questions about squat.
1-Are you trying real hard to keep your knees behind your feet? If so, this may be a problem for you with your long legs. Inseam? It looked like you were focusing on something.
2-When you're coming out of the bottom of the squat, are you just lifting it or trying to EXPLODE out of it? I always try to EXPLODE out of the bottom. I haven't done box squats, so again, I have no frame of reference. Looks good though.
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Post by jaysun on Dec 30, 2014 1:29:29 GMT
I just looked at the video again, ignore question 2. You are EXPLOSIVE coming out.
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Post by TM79 on Dec 30, 2014 2:18:55 GMT
Nice training session. You killed the Metcon! That's a great time... I think. I have no reference point, but you need a good rest day after strength/squat and that! Form looks good on bench. Couple of questions about squat. 1-Are you trying real hard to keep your knees behind your feet? If so, this may be a problem for you with your long legs. Inseam? It looked like you were focusing on something. 2-When you're coming out of the bottom of the squat, are you just lifting it or trying to EXPLODE out of it? I always try to EXPLODE out of the bottom. I haven't done box squats, so again, I have no frame of reference. Looks good though. 1: I'm trying to focus on the lower part of my legs not moving that much at all during the lift. Sitting back into it. Starting the movement with the hips instead of the knees, etc. My knees are terrible, so that helps. Here are a few photos to compare over the last 7 months or so:  May, 2014  7/19/14  7/24/14  9/13/14 (Starting to get better)  Today (12/29/14) The last photo, taken today, seems to be where I've ended up. Pushing my knees out in front of me feels way more natural, and seems to be more prevalent in Front Squat, OH Squat, Snatch, etc. But for Back Squats, I try to just sit back into it. It feels weird, and I think that is what causes my balance to be all out of whack sometimes on the way up. I had gotten to where I barely moved my knees at all and the lower part of the leg remained almost straight up throughout the movement. The problem is, it throws off my balance on the way up. My core is very strong. I assure you. It's a balance thing. So I've ended up moving the knees out a little bit, not too much, to help with the balance on the way and that has improved. Not really sure. It still feels unnatural and I honestly think I need to get my hamstrings and quads stronger. That may help more than anything. Might have to go to the globo gym and use those two machines for that. 2: I do try to explode out of the bottom, but I try to keep my balance more than anything. |
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Post by jaysun on Dec 30, 2014 5:00:07 GMT
You have improved immensely. A picture says it all. I've read lots of stuff about squats and I have squatted a lot. The heaviest is as of late. Sitting into it is the best way to look at it. Honestly, my squat form improved the most after I read the CF Journal article about it. I can say that is one of the best things I got out of CF. The Ripp book you sent me has a lot of insight. Keep working on it. Now, I gotta work on my DL.
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Post by jaysun on Dec 30, 2014 5:18:21 GMT
WU-Cindy Short: complete AMRAP of 5 pull ups, 10 push ups, 15 squats in 7 minutes. TR=7+5 pull ups & 10 push ups
WOD-Connor AMRAP in 20 minutes of: 5 DL's;5 HPC;5 front squats; 5 push press;5 back squats with a 65# BB TR=10 on the money!
$out=25 sit ups,25 oblique crunches(each side),25 leg raises with a crunch at the top,250m run(in the dark)
This was a lot tougher than I thought it would be. Ol' Pukey was peeking around the corner in rounds 8,9 & 10. The core work was awful after this. I'm not even going to say how terrible the run was. But I FEEL FREAKING AWESOME! I really enjoy these WOD'S you sent me.
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Post by TM79 on Dec 30, 2014 16:21:13 GMT
You have improved immensely. A picture says it all. I've read lots of stuff about squats and I have squatted a lot. The heaviest is as of late. Sitting into it is the best way to look at it. Honestly, my squat form improved the most after I read the CF Journal article about it. I can say that is one of the best things I got out of CF. The Ripp book you sent me has a lot of insight. Keep working on it. Now, I gotta work on my DL. Is this the article you're referring to? If so, that is a good article. I've thought for quite some time now that my hamstrings are week and probably the biggest adjustment to doing squats the right way has been to spread the hips out so wide. I used to do squats with my legs just going forward. I am far from a flexible person, so that has been challenging as well. I think I need to work on getting my hamstrings and glutes stronger. Might go down the road to the globo gym today. My wife and I were talking about joining. It's nothing special, but sometimes you need those machines, and the cardio equipment will be nice in the winter time. Can't beat the price either at $15/month, no contract. |
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Post by TM79 on Dec 30, 2014 16:26:53 GMT
WU-Cindy Short: complete AMRAP of 5 pull ups, 10 push ups, 15 squats in 7 minutes. TR=7+5 pull ups & 10 push ups WOD-Connor AMRAP in 20 minutes of: 5 DL's;5 HPC;5 front squats; 5 push press;5 back squats with a 65# BB TR=10 on the money! $out=25 sit ups,25 oblique crunches(each side),25 leg raises with a crunch at the top,250m run(in the dark) This was a lot tougher than I thought it would be. Ol' Pukey was peeking around the corner in rounds 8,9 & 10. The core work was awful after this. I'm not even going to say how terrible the run was. But I FEEL FREAKING AWESOME! I really enjoy these WOD'S you sent me. Awesome workout! Cindy is one of my favorites for the hotel room. Connor sounds like a cool complex type of workout. Good job keeping the weight at 65 lbs. It would be easy to get hurt on that one with more weight. Oblique crunches? What are those? |
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Seriously, you got it figured out and I appreciate all your time and effort.
I think we're the only people that read this stuff, so I'm glad you appreciate it. 
