I reckon that’s a very solid showing man! Great job.
I tried it with a SSB today. I would highly recommend it.
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Last place! I tried this last week. Did one rep, felt awful on my back and it sent me straight up the stairs because I about shit myself!
I even hit the head before I started.
I think the problem is that I was worn down from the week and my max is only 450.
Tried a CrossFit workout today that also crushed me. Fucking “Linda”.
I think @T3hPwnisher would do well at that workout.
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I’d have to learn how to clean first, haha.
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I think you could just use brute strength for now. You only use 75% of your body weight. Just do a deadlift & reverse curl.
You guy would probably like some of the hero WODs for challenges:
crossfitcvi.com/resources/benchmark-hero-wods
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Good stuff man, definitely better than nothing! I’ll update the OP with your score, but let me know if you decide to give it another go. Sounds like you went into this pretty tired!
For accountability:
This week in my programming I have 400 for my top PR set so I figure this is about as good a time as any and it’ll be in line with my training, going to ramp up to 405 first thing and see how far I get, should be in the next 2 days, will be using straps and a belt, for the soul-crushing, humbling experience I’m sure to have.
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I’ve started to dabble in CrossFit because I think my conditioning sucks. I’m selective with which workouts I do because I dislike some of the movements they choose. So far I’m enjoying it. There’s a special gut check you experience when doing things like 2 Power cleans, 2 front squats, & 2 push press EMOM for 15 minutes. It ended up with about 20 sec of work and 40 sec rest each round.
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I remember when I was deadlifting 500lbs or so, I once did 405x20 reps.
Now I would probably lose my weekend doing this.
Just give me straps
Yes, with a caveat…
I’ve been a CF Games fan for a couple years; the athletes are very impressive.
The hero WOD’s are certainly all challenging, but some of them are stupid and, IMO, performing them has more downside than upside. The deadlift EMOM challenge, and other things like it, are generally useful for our desired training purposes. A few of the CrossFit WOD’s are in that general ballpark. Most of them are “burpee box jumps supersetted with dumbbell thruster” type things that I don’t see much value in (at least, not for my current goals; if I were training for something different, like the military - ironic considering our other recent thread on that - I think that sort of stuff could be valuable).
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Yeah, definitely dependent on goals, but it helps keep you (the grand you, as in you, me, us) honest with conditioning in my mind, had a buddy challenge me to do “Murph” and it opened my eyes to how far I’d let myself fall in that regard after switching jobs…although 20 rep squats on a regular basis has honestly left me feeling pretty damn well conditioned, ha!
Totally agree, some of them are pretty dumb.
Hey, I don’t want anything to do with bullshit that reminds me how shitty I am at bodyweight exercises.
(In all seriousness, you’re right; I ought to start doing more push-ups and pull-ups for general conditioning if nothing else…maybe I should make a rule that I can’t do a set of squats or deadlifts without paying a tax of 10 push-ups…)
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I ran CTs strength circuit program for about 12 weeks, If you’re not familiar it’s 3 exercises back to back to back with 30-60 seconds rest for 8 circuits of 2-3 reps per set at about 75%-80% of your 1RM. I can’t believe how much my conditioning has improved in such a short time. It’s completely changed how I look at training.
I’m really excited to get my hands on Wendler’s newest favorite program Krypteia (SP?), which it sounds like follows similar principles.
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@ActivitiesGuy haha I’m in the same boat, I only did it because it was supposed to be a friendly challenge between some buddies, guess who the only sucker that did it was? And the 10 BW exercise “toll” isn’t a bad idea, I think that Stoppani’s shortcut to shred (maybe?) has something like that, where your rest breaks are actually conditioning/cardio breaks between your main sets.
@anon50325502 I’ve been looking through CTs stuff for a straight hypertrophy program to follow the Hardgainer program I’m running at the moment, plan on cutting a bit after hardgainers, so I am just now familiarizing myself with his work. And I have heard of the Krypteia program, but haven’t heard even any general details about it, although the hype has sounded cool…it had a picture of a bunch of spartans on it…so yeah…there’s that haha
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Ha, ya, there’s definitely a lot of hype. Wendler posted a review of the program on Facebook from some random guy and it sounded pretty good.
I’ve always liked 5/3/1, but, at least in my experience, it takes quite a bit of trial and error to figure out how to incorporate it into an overall health/fitness plan. That’s true for every methodology, of course, it just sounds like Krypteia encompasses more than some of the earlier iterations. For me personally, conditioning has clearly been a missing link for far too long. For the first time in years, I fell like I’m actually moving forward.
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Google WOD generator and there are a few sites that pop up. You can search for workouts/challenges by exercise, EMOM, AMRAP, etc. If you don’t like what pops up then refresh and try again.
That’s where I found “Linda”. It’s deadlift 1.5 BW, bench 1.0 BW, power clean .75 BW. You do 10 reps of each, then 9, 8, all the way down to 1.
I made it to 7 each and it took 29 minutes. I can’t deadlift 1.5 BW or bench my bodyweight for 10 reps so ALL of my sets turned into rest pause sets. It was not a conditioning workout but definitely got me some great volume with heavy (heavy for me) weights.
The EMOM with 2 cleans, 2 front squats & 2 push presses was a great workout. I completed it for 15 minutes. It pushed me to work while fatigued. They were the type of reps that I didn’t want to do but knocked them out as long as I kept telling myself to just fucking do it.
That’s the type of CrossFit stuff I like. I’m also making up my own as I go so I can hit the body parts that I want for each day.
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3/28/17
EMOM 405 for 30 minutes
Minute 31 got an additional 6 for a total of 36 pulls at 405 w/ straps.
Felt really good until about 25, then my form started to deteriorate a bit, felt a slight lower back pump, but all in all I’m pretty happy with all 30 singles and the reps at the end, definitely glad we went with 30 minutes and not 2 hours haha
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Awesome job man!
EDIT: So I think you did it slightly different in that the max reps was meant to be on the 30th set, not the 31st, but that’s absolutely fine.