Poach this! (heavy DB routine from Bephf)

http://therewillbesweat.com/post/291203528/who-do-you-appreciate

With the heaviest DB you can, for time:

• 2 Turkish Get Ups (each side)
• 4 DB Snatches (each side)
• 6 DB Rows (each side)
• 8 DB Swings

Repeat 3x

Keep in mind that TGUs shouldn't be rushed too much so if you need to take some time there, do it.

Friday: Mr. Roper

Part 1
Was gonna do "up and run" but didn't get early enough start and my foot's not quite ready for good running anyway. Was gonna work on double unders but after some tryin' I just don't have 'em. It will require non-workout practice time. My rope work is all around pathetic - Can't do fast running-in-place, boxer style jump rope either. I even f up more than a couple times in high rep reg turns!

• 10 pull ups
• 100 rope turns
• 5 pull ups
• 100 rope turns
• 10 chin ups
• 100 rope turns
• 5 chin ups
  
• 100 rope turns

Did this in about 10 min. Them chin ups were way harder than expected since out of practice and i never do 'em!
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Thursday: Tabatalicious + Something..

Part 1

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

My score: *about* 130 / *about* 91

(Maybe a few more pushups than that actually. The hardest part was keeping count. Tabata pushups straight away are SO much harder. Breaking em up really makes the diff.)
-------

Part 2 ... SHIT!!! Ain't gonna be no Part 2. Fucking work!


Tomorrow, maybe do one of these in the mix with lift.

A Hell's Bells WOD
3 rounds for time of:
12 Push-ups
24 Ketllebell Snatches (use DBs - 24/side or 24 total??)
36 Squats

OR

A CF Football WOD
Complete 3 rounds for time:
12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders

Wednesday: Ab-ish in the AM

Part 1 -- Day 4 xmas workout, "Ab-ish":

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m -- My time: 4:07

(right knee was clicking whole time on squats. hope that's not something bad...)
-----------------

Afternoon/evening rest

Tuesday: Simple Jack + Rack Pulls and Core

Part 1: Know Jack (Day 5 of Crossfit Virtuosity's 12 days of xmas workouts)

• 250 jumping jacks for time

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

These G/B/B times must be a mistake. I did this in 3 minutes. (it was a bad guess by the poster - I straightened him out)

(Keep in mind, this DID start to hurt my foot after about 150 or so take it slow on other jumpy/runny workouts and allow for better performance once healed on some of them. I was barefoot tho, so maybe will be better with sneaks. We'll see)

----

Part 2: Max Effort Rack Pulls & Core...

Warmed up with 5 pull ups, in-place barbell lunges (95lb x 4/side), 5 pull ups... and a little stretching.

Rack Pulls
Was a mess. Was gonna do 3-3-3-1-1-1 but was so slippery holding onto bar and was so just barely nailing starting weight of 335 with bar starting 2-3 in below knees that I had to move bar up a position (about 2 in above knees) and use towels around the bar to grip. Moved up in weight, hitting about 2/weight up to 375. Was not pleased with form or solidity of peak hold. Not good in all.

Core Circuit
3 rounds of:

• Full contact twists x 10 x 35 on bar
• Back extensions x 10
• Knees-to-elbows x 10
• V-ups x 10

Finished with 5 good dragon flags.

The knees to elbows got TOUGH -- didnt actually touch elbows on a bunch in the last round. Ouch.

Weigh in: 184

from now til xmas!

over next 8 days (until 12/22), do 7 of the 12 days of xmas workouts PLUS lifting on most days (saturday, do "at home 300").

xmas workouts are scheduled around foot injury. Burpees could be worst exercise, followed by tuck jumps, running... things on balls of feet. So delay those and ease into em. Start with jumping jacks as test and pile on the pushup/situp/squat heavy workouts.

See google calendar for exact deets.

Maybe add one of these to weight training routines -- both look nasty, in a good way (want to try em both eventually):

Hell’s Bells
Dumbbell Overhead Squats
10, 10, 10, 10, 10, each arm

30, 20, 10 reps for time of:
1-arm Overhead Walking Lunges, 45lbs
Pull-ups
V-ups

Heavy Metal
Overhead Squats
15, 15, 15

30, 20, 10 reps for time of:
Barbell Overhead Walking Lunges, 95lbs
Pull-ups
V-ups

OR THESE:

Gym-Nasty
Ring Push-ups
5 x Max Reps

Tabata Mat Nasties (a/k/a Jumping Lunges)
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Hell’s Bells
1-arm Dumbbell Bench Press
3 x Max Reps with each arm, 50lbs

Tabata Dumbell Thrusters, 45lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Bench Press
5, 5, 5, 5, 5

Tabata Front Squats, 115lbs
Complete 8 rounds of 20 seconds of work with only 10 seconds of rest between rounds. Your score is the lowest number of reps performed in any of the 8 rounds.

Compare to 2009.11.10

Heavy Metal
Rack Pulls
3, 3, 3, 3, 3

For 10 minutes:
Complete as many Double-Unders as you can. Every time you miss or stop, you must complete 1 round of “Cindy”: 5 kipping Pull-ups, 10 Push-ups, 15 Squats.
Record the number of Double-Unders completed and the numbers of rounds of Cindy completed.

CROSSFIT VIRTUOSITY IS THE SHIT. Good workouts for the menu!
(Try to get all these workouts in over the next few weeks/month)

Monday Shitday/Day of Disappointment? Awms, claptrap

Still on the DL foot-wise so stayed of feet and did upper body isolated lifts - super sets and shit, chest and arms with a little bit of back... won't chart it out exact, but here are the low points:

• I FAILED on bodyweight dips. Basially started with em and couldn't bust 10 on my FIRST set. I used to be able to do around 20 of these (I would say at least 20 as of a month or two ago). Fuuuugggh
• My bench press is as weak as ever.
  
• Preacher curls are even lower -- was only jamming like 4-5 reps at a time tops (less after first set) at 85. That sucks balls. I mean, it's more than enough for a good bicep workout even for someone huge, but it's lower than what I was cranking.

Dips + bench press super sets:

• Dips - 10,7,5
• Bench - 115x7, 135x4, 135x3

(Pathetic)

DB flyes and DB bench press super sets with 25/30 and 50/55

Preacher curl and DB tricep extensions/press downs with 75/85 and 25/120-150

Continued a bunch of DB curls and cross curls with tricep exercises in between

a few sets of T-bars at 90 and 100lb (7-10 reps ea)

a couple of DB akbar sets (90 pounders) til fail - only 10-12 reps I think

Some DB extensions - the laying behind the back chest one...

Some machine chest presses... I wanted to get a few incline bench sets but it was taken the whole time by people rocking DBs so couldnt even just work in... did a couple of sets of machine presses on chest (45/side) and shoulder press (70/side) actually. Also warmed up with some light shoulder lifts which might have been dumb.

We'll see how the chest feels tomorrow. Biceps felt the most beat on.

Weigh in at 185.5

1. Do more dips. Inexcusable. Need to get those fuckers up. Do weighted. Do til fail. Just do em!

2. Do tons of push ups with hopes that it will help bench. Practice bench more often. Add 10 min to you workout twice a week to try to push up that weight. Pyramid one day (maybe MEBB style) and 3x3 the other day to keep it warm.

Next workout still need to be kind to foot, but maybe Deadlift since that's in-place and weight is a little more on heels? Besides that, need to get the shoulders in at one point this week. Plus a bunch of core.

Do my at-home "300" workout at one point this week:
25 pull ups
50 push ups
50 sit ups
50 DB swings (45lb)
100 air squats
25 pull ups

12 Days of Christmas Workouts

12 equipment-free/body weight workouts from Crossfit Virtuosity with "Good, Better, Best" scores to shoot for:

http://www.crossfitvirtuosity.com/articles/12-days-of-christmas-workouts/

[Print out a PDF to take with you!]

Day 1: Tabatalicious

For each of 16 intervals, complete 20 seconds of work and 10 seconds of rest alternating between air squats and push-ups. Count total number of squats and push-ups completed.

Good: 60/32, Better: 110/56, Best: 160/80

Day 2: Yay, Burpees!

100 burpees for time.

Good: 17m, Better: 12m, Best: 7m

Day 3: Up And Run

3 rounds for time:
Run 400m
50 sit-ups

Good: 12m, Better: 10m, Best: 8m

{4:07} Day 4: Ab-ish

5 rounds for time:
5 push-ups
10 sit-ups
15 air squats

Good: 11m, Better: 8m, Best: 5m

{3 min} Day 5: Know Jack

250 jumping jacks for time.

Good: 12m, Better: 9m, Best:6m Good: 6m, Better: 4m, Best: 2m

Day 6: As Fast As You Can

10 rounds:
30 second sprint
60 second walk

Day 7: Jump Start

50-40-30-20-10 reps for time:
Tuck jumps
Sit-ups

Good: 16m, Better: 12m, Best: 8m

Day 8: All Together

For time:
100 jumping jacks
75 air squats
50 sit-ups
25 burpees

Good: 14m, Better: 10m, Best: 6m

Day 9: Arms & Legs

5 rounds for time:
10 push-ups
20 walking lunges

Good: 16m, Better: 12m, Best: 8m

Day 10: Go-Stop-Go

For each of 8 intervals, complete 20 seconds of sit-ups and 10 seconds of rest. Count total number of sit-ups completed.

Good: 64, Better: 96, Best: 128

Day 11: Cardio Heaven

3 rounds for time:
200m sprint (about halfway around a city block)
25 push-ups

Good: 14m, Better: 10m, Best: 6m

Day 12: The Finisher

400 steps walking lunges for time.

Good: 20m, Better: 15m, Best: 10m

Once foot is better and can do burpees - add this to menu

"Death by Burpees"

With a continuously running clock do one burped the first minute, two burpees the second minute, three burpees the third minute…continuing as long as you are able.

Thursday: "300" Workout

Been on DL because of foot for way too long. Sucked. Tryin to get back into it with the oddly revered "300 workout". I thought I would have to swap in something for the box jumps because of foot but it wasn't bothering me at all really during the workout (yet it was going up the stairs and it was definitely after the workout in the locker room) -- I guess stress on other parts of the body made the foot more comfortable...go figure.

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
--------
300 Reps Total

Did this as RX'd, plus maybe double the clean and press (35lb DB instead of KB)... I always count one-sided/one-armed exercises as a whole rep = both sides. But everyone I've ever seen do this routine, or pieces of the routine, I think has treated each side as a rep and done 25/side. I don't know if that's what's intended by the creators or not, but after the first 20 reps (both sides, one arm at a time), I realized it was very tedious and taking forever so I doubled up for the duration and just did the last 30 two-handed/two DBs.

That said, the workout was much harder than I thought. Easy exercises like push ups get hard when you go right into them from something else, box jumps are easy when you are doing them but once you stop they catch up with ya, I felt like I was gonna upchuck after completion of the floor wipers, and completing 25 pull ups in any reasonable amount of time on both ends was a struggle (especially back end). I think my total time was around an hour, which is where the true rating of the performance comes in I guess. I had to load weights and set up box jump and risers for the wipers - everything wasn't laid out for me, but I did break a lot for water and during most exercises. (Do better next time - shoot for inside of 30min subtracting 'set up' time if necessary.)

Weigh in: 183