Sat
Warm-Up 500 meter row, dislocates, foam roll, 53 KB X 15 X KB Swings, 45 bar X 15 X Thrusters and high pull
95 X 10 X Thrusters
24 in X 14 X Box Jumps
95 X 12 X Sumo DL High Pull
BW X 12 X Burpees
53 KB X 27 X KB Swings
Times 4 rounds 32 minutes was supposed to be 5 rounds but after yesterday’s workout just couldnt do it
Monday
Warm-Up 500 meter row, dislocates, foam roll, 53 KB X 10 X KB Swings, 20 X air squats
12 Days of Christmas
100 meter run
95 X 2 X Curtis P’s (Bar on rack position, lunge each leg then Military press)
100 meter run
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
45 plate X 8 X Lunges
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
BW X 9 X Sit ups
45 plate X 8 X Lunges
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
95 X 10 X Front Squats
BW X 9 X Sit ups
45 plate X 8 X Lunges
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
53 KB X 11 X KB Swings
95 X 10 X Front Squats
BW X 9 X Sit ups
45 plate X 8 X Lunges
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
BW X 12 X Burpees
53 KB X 11 X KB Swings
95 X 10 X Front Squats
BW X 9 X Sit ups
45 plate X 8 X Lunges
BW X 7 X Dips
45 X 6 X Plate Military Press
BW X 5 X Pull ups
95 X 4 X Hanging Snatch
BW X 3 X Clapping push ups
95 X 2 X Curtis P’s
100 meter run
49:55 minutes
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken.
[quote]jjackkrash wrote:
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken. [/quote]
Yea that sucks if that happens, even though I think we are a little different team than the first match up. We are decimated on Defense, I mean we are down to 3rd string inside LB’s and Nose tackles. I had no clue we picked up Brady Poppenga until yesterday
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken. [/quote]
Yea that sucks if that happens, even though I think we are a little different team than the first match up. We are decimated on Defense, I mean we are down to 3rd string inside LB’s and Nose tackles. I had no clue we picked up Brady Poppenga until yesterday [/quote]
Seattle is on fire right now. I don’t see how anyone would want to play them. I just hope our DB Sherman wins his suspension appeal, he’s a huge part of the secondary.
[quote]jjackkrash wrote:
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken. [/quote]
Yea that sucks if that happens, even though I think we are a little different team than the first match up. We are decimated on Defense, I mean we are down to 3rd string inside LB’s and Nose tackles. I had no clue we picked up Brady Poppenga until yesterday [/quote]
Seattle is on fire right now. I don’t see how anyone would want to play them. I just hope our DB Sherman wins his suspension appeal, he’s a huge part of the secondary. [/quote]
At home they are a force, on the road is a different story though my friend.
Yea your CB’s being put out will be a problem. Looks like Wilson was on fire himself.
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken. [/quote]
Yea that sucks if that happens, even though I think we are a little different team than the first match up. We are decimated on Defense, I mean we are down to 3rd string inside LB’s and Nose tackles. I had no clue we picked up Brady Poppenga until yesterday [/quote]
Seattle is on fire right now. I don’t see how anyone would want to play them. I just hope our DB Sherman wins his suspension appeal, he’s a huge part of the secondary. [/quote]
At home they are a force, on the road is a different story though my friend.
Yea your CB’s being put out will be a problem. Looks like Wilson was on fire himself. [/quote]
They are a different team on the road, that’s for sure.
[quote]jjackkrash wrote:
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
[quote]Derek542 wrote:
[quote]jjackkrash wrote:
Looks like a Dallas and SF win next week will mean Seattle travels to Jerry Land for the wildcard game, if I’m not mistaken. [/quote]
Yea that sucks if that happens, even though I think we are a little different team than the first match up. We are decimated on Defense, I mean we are down to 3rd string inside LB’s and Nose tackles. I had no clue we picked up Brady Poppenga until yesterday [/quote]
Seattle is on fire right now. I don’t see how anyone would want to play them. I just hope our DB Sherman wins his suspension appeal, he’s a huge part of the secondary. [/quote]
At home they are a force, on the road is a different story though my friend.
Yea your CB’s being put out will be a problem. Looks like Wilson was on fire himself. [/quote]
There are a different team on the road, that’s for sure.
[/quote]
I love the D, I had them in 3 of my 4 fantasy leagues. Carroll has put together a mentally strong and huge fucking Defenses in the league. Hard not to like that.
Wed
Warm-Up 500 meter row, dislocates, foam roll
1000 meter row
95 X 50 X Thrusters
BW X 30 X Pull Ups
14 minutes
[quote]Derek542 wrote:
Friday
Warm-Up 500 meter row, dislocates, foam roll, 70 KB X 15 X KB Swings, 20 X air squats, 20 X leg raises
Tabata 20 sec on 10 Sec off
BW X 8-10 X sit ups per 20 sec on
135 X 6-8 X Front squats per 20 sec on
Times 8 rounds
Tabata 20 sec on 10 Sec off
24 in X 5 X Box Jumps per 20 sec on
95 X 5-8 X Military press per 20 sec on
Times 8 rounds
[/quote]
So you super set your tabata exercises? Oh boy. Now, I have only done tabata with kettlebell swings. Would this way be more difficult or easier (alternating upper and lower)? My instincts tell me that it would be more difficult since you’re using barbell movements.
The 12 days of Christmas looks almost suicidal. How do you and your wife do that? Do you have a board with a list of what you’re doing on it or does your wife tell you what to do next?
[quote]Jackie_Jacked wrote:
[quote]Derek542 wrote:
Friday
Warm-Up 500 meter row, dislocates, foam roll, 70 KB X 15 X KB Swings, 20 X air squats, 20 X leg raises
Tabata 20 sec on 10 Sec off
BW X 8-10 X sit ups per 20 sec on
135 X 6-8 X Front squats per 20 sec on
Times 8 rounds
Tabata 20 sec on 10 Sec off
24 in X 5 X Box Jumps per 20 sec on
95 X 5-8 X Military press per 20 sec on
Times 8 rounds
[/quote]
So you super set your tabata exercises? Oh boy. Now, I have only done tabata with kettlebell swings. Would this way be more difficult or easier (alternating upper and lower)? My instincts tell me that it would be more difficult since you’re using barbell movements.
The 12 days of Christmas looks almost suicidal. How do you and your wife do that? Do you have a board with a list of what you’re doing on it or does your wife tell you what to do next?
[/quote]
Lol, my wife always tells me what to do. I am a smart man. 
SShhh but you may not know this but my wife works for an ortho surgeon, she is a Practitioner. He also has a gym… a Cross Fit gym. I took my cage rack up there and so I go and work out there. I do some of the CF work outs over the past year and a half.
So the Christmas work out was done with about 10 other people, and honestly I was the first one done, the last one took an hour and 15 minutes.
Thursday
Warm-Up 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 3
245 X 5 X 5
RDL
185 X 10 X 3
[quote]Derek542 wrote:
[quote]Jackie_Jacked wrote:
[quote]Derek542 wrote:
Friday
Warm-Up 500 meter row, dislocates, foam roll, 70 KB X 15 X KB Swings, 20 X air squats, 20 X leg raises
Tabata 20 sec on 10 Sec off
BW X 8-10 X sit ups per 20 sec on
135 X 6-8 X Front squats per 20 sec on
Times 8 rounds
Tabata 20 sec on 10 Sec off
24 in X 5 X Box Jumps per 20 sec on
95 X 5-8 X Military press per 20 sec on
Times 8 rounds
[/quote]
So you super set your tabata exercises? Oh boy. Now, I have only done tabata with kettlebell swings. Would this way be more difficult or easier (alternating upper and lower)? My instincts tell me that it would be more difficult since you’re using barbell movements.
The 12 days of Christmas looks almost suicidal. How do you and your wife do that? Do you have a board with a list of what you’re doing on it or does your wife tell you what to do next?
[/quote]
Lol, my wife always tells me what to do. I am a smart man.
SShhh but you may not know this but my wife works for an ortho surgeon, she is a Practitioner. He also has a gym… a Cross Fit gym. I took my cage rack up there and so I go and work out there. I do some of the CF work outs over the past year and a half.
So the Christmas work out was done with about 10 other people, and honestly I was the first one done, the last one took an hour and 15 minutes.[/quote]
Hahaha Indeed.
Your secret is safe with me. That’s why I like reading this log. Crossfit has caught my eye the last couple of years but I never took the plunge. It’s always looked like fun but not sure if my hips/knees could take the running and such.
I certainly take my hat off to you with the last few workouts you’ve done.
[quote]Jackie_Jacked wrote:
[quote]Derek542 wrote:
[quote]Jackie_Jacked wrote:
[quote]Derek542 wrote:
Friday
Warm-Up 500 meter row, dislocates, foam roll, 70 KB X 15 X KB Swings, 20 X air squats, 20 X leg raises
Tabata 20 sec on 10 Sec off
BW X 8-10 X sit ups per 20 sec on
135 X 6-8 X Front squats per 20 sec on
Times 8 rounds
Tabata 20 sec on 10 Sec off
24 in X 5 X Box Jumps per 20 sec on
95 X 5-8 X Military press per 20 sec on
Times 8 rounds
[/quote]
So you super set your tabata exercises? Oh boy. Now, I have only done tabata with kettlebell swings. Would this way be more difficult or easier (alternating upper and lower)? My instincts tell me that it would be more difficult since you’re using barbell movements.
The 12 days of Christmas looks almost suicidal. How do you and your wife do that? Do you have a board with a list of what you’re doing on it or does your wife tell you what to do next?
[/quote]
Lol, my wife always tells me what to do. I am a smart man.
SShhh but you may not know this but my wife works for an ortho surgeon, she is a Practitioner. He also has a gym… a Cross Fit gym. I took my cage rack up there and so I go and work out there. I do some of the CF work outs over the past year and a half.
So the Christmas work out was done with about 10 other people, and honestly I was the first one done, the last one took an hour and 15 minutes.[/quote]
Hahaha Indeed.
Your secret is safe with me. That’s why I like reading this log. Crossfit has caught my eye the last couple of years but I never took the plunge. It’s always looked like fun but not sure if my hips/knees could take the running and such.
I certainly take my hat off to you with the last few workouts you’ve done. [/quote]
The wife and I are 39, she used to be a yoga and aerobics instructor type for many, many years, I have lifted either BB or PL for many, many years (since I was 14).
We have the normal aches and pains, but both of us are in the best shape of our lives as adults. Today I did a 5 X 5 workout so I dont do the CF workouts all the time, way to much pounding on the joints. But basically its a full body workout a couple days a week keeps me in shape and she is in clothes she wore prior to having 3 children. My opinion it does wonders for females.
Sat
Warm-Up 500 meter row, dislocates, foam roll
44 KB X 21 X Right hand Turkish Get Ups
53 KB X 50 X KB Swings
44 KB X 21 X Left hand Over Head Squat
53 KB X 50 X KB Swings
44 KB X 21 X Right Hand over head Squat
53 KB X 50 X KB Swings
44 KB X 21 X Left hand Turkish Get Ups
35 minutes
lol Okay, I will go look now to find a WOD to try this week. I do agree with you that Crossfit does build some amazingly strong, feminine physiques.
Do you find the get ups and overhead squats hard on your joints?
[quote]Jackie_Jacked wrote:
lol Okay, I will go look now to find a WOD to try this week. I do agree with you that Crossfit does build some amazingly strong, feminine physiques.
Do you find the get ups and overhead squats hard on your joints?[/quote]
Actually no, since you really cant heavy load, when I do these its more about corrective type workouts. Doing the one arm KB overhead squats I feel like a new born deer. These are harder than most people would think.
[quote]Derek542 wrote:
Doing the one arm KB overhead squats I feel like a new born deer. [/quote]
Roight…
ahaha. crossfit has been starting to catch my eye a bit this year, too…
conditioning circuits…
just what this lazy (i’ll just 1RM to 3 misses and call it a day) olympic lifter…
