Quote from: kopfjager on December 21, 2008, 08:09:34 PM
The record from CF Kids is 39 rounds.

Yeah.  No thank you.  I'll keep on working up to my dream of 20 as Rx'd.

I just found this thread and I think it is a great way to keep each other motivated. A little about my goal, I'm trying to get back into body building, though I workout 4-5 times a week for the last year and a half.  I've been working out since I was 13 but the diet has been my weak point, my wife is a great cook and loves to bake cakes....darn...   So far I'm on your standard workout split but my key is 4 sets of 15 reps at 65% of my one rep max.  If you guys have any questions with your routine, i'll be more than happy to assist!  Also remember, REST is just as important as the workout so try not to over-train your muscles. 

A   

Quote from: bulldogs2k on December 22, 2008, 10:11:52 AM
I just found this thread and I think it is a great way to keep each other motivated. A little about my goal, I'm trying to get back into body building, though I workout 4-5 times a week for the last year and a half.  I've been working out since I was 13 but the diet has been my weak point, my wife is a great cook and loves to bake cakes....darn...   So far I'm on your standard workout split but my key is 4 sets of 15 reps at 65% of my one rep max.  If you guys have any questions with your routine, i'll be more than happy to assist!  Also remember, REST is just as important as the workout so try not to over-train your muscles. 

A 

not a problem here! 

I completely burned myself out on dead lifts today before I started the WOD.  I decided just to blow my last personal record by 15 lbs.  hahahano  It was interesting.  My form stayed solid, so I know I have plenty of room to work still.  It's just convincing my body not to give up.  The hardest part of the lift for me is the time from when my muscles first start taking the load until the weight lifts off the floor.  Once it's moving, I'm golden.  It's just feeling just how hard everything has to contract, and all in the right order, in order to move the weight.  I did hit a memorable mark today, though.  I lifted more than I've ever weighed in my life: 173 lbs.  It was in a 5x5 with 123-133-153-163-173.  I just can't wait until my squat is that big!

The WOD was hard after that.  10 sumo dead lift high pulls at 63 lbs, 10 push press at 63 lbs, and 10 knees to elbows, 4 rounds.  As I was struggling with the push press in the last round, my coach said he wanted me done by 13:30.  I ended up killing it in 12:20.

Quote from: kopfjager on December 22, 2008, 07:52:16 PM
^^ 

I belive that instant in time on the Deadlift is the most difficult for everyone.

Hell ya! 

Ducatista,

If you want to get better at the other part of the dead lift, I.E. the concentric portion of movement, it's best to do "half lifts" where you DO NOT let the weight hit the floor.  As soon as your hands go past your knees (towards the middle of your shin) explode back up.  Believe me, do this for 3 months and your deads will go up.  I couldn't break 500 on my deads for the longest time until I did it this way.  I would actualy stop at my shins to let the weight 'rest' then start the concentric phase, but only do this if your form is spot on and your back is up for the work load.  It can mess you up!  Also, before lifting, make sure your hips are low to activate more of your glutes.  Happy lifting 

Angelo

WoD                                                                                                                                             Me
                                                                                                     
"Eva"

Five rounds for time of:                                                                                                     Four rounds for time
Run 800 meters                                                                                                                400m run
2 pood Kettlebell swing, 30 reps                                                                                         45lb dumbell swing, 20 reps
30 Pull-ups                                                                                                                       20 Jumping pull-ups

                                                                                                                                       20:12

too much shit to do... damnit.
atleast i was in the feild all day instead of desk jockeying it.

Wod                                                                                                                             Me
                                                                                                                          CF warm-up x2

Back Squat 5-5-5-5-5 reps                                                                            155-165-175-185-195

                                                                                                                          Waiter walk
                                                                                                                          Snatch drills

Quote from: kopfjager on December 24, 2008, 05:23:59 PM

                                                                                                                          Snatch drills

I'm just to the point where I'm starting to do these with the bar instead of PVC.  They still scare the snot out of me for some unknown reason. 

Some push-up workouts for you strong folks.

http://media.crossfit.com/cf-video/CrossFit_PlayingWithRingPushups.wmv

http://media.crossfit.com/cf-video/CrossFit_PlayingWithPushups.wmv

Quote from: kopfjager on December 24, 2008, 09:55:14 PM
Some push-up workouts for you strong folks.

http://media.crossfit.com/cf-video/CrossFit_PlayingWithRingPushups.wmv

http://media.crossfit.com/cf-video/CrossFit_PlayingWithPushups.wmv

I got the rings.  Going to be a bit before I can do all those and look that easy doing it.  Need to put mat down for the occassional face plant too.

WoD                                                                                                                                      Me
                                                                                                                                     CF Warm up x 1
"Angie"                                                                                                                                                                                                 
For time:                                 
100 Pull-ups                                                                                                                       50 pull-ups
100 Push-ups                                                                                                                     50 push-ups
100 Sit-ups                                                                                                                        50 sit-ups
100 Squats                                                                                                                        50 squats                           10:37
                                                                                                                                                                                                                                                                                                                                                               Snatch drills

The push up work on the rings is awesome.  Can do all sorts of great shoulder stuff like the videos kopf posted.  Fun.  Not quite as difficult for me as I thought but I won't be doing dozens and dozens a day for some time so there's lots of room to grow.

ring dips are muuch harder than dips on a dip bar.

pullups are great, but I'm having some problem with false grip so I'll work on that.  need some talc as I slip down to normal grip, but a lot of that may be strength too.

These are a cool mix-up for upper body stuff....going to be fun.

Quote from: kopfjager on December 24, 2008, 09:55:14 PM
Some push-up workouts for you strong folks.

http://media.crossfit.com/cf-video/CrossFit_PlayingWithRingPushups.wmv

http://media.crossfit.com/cf-video/CrossFit_PlayingWithPushups.wmv

Nicole is just hot, and what a beast of a woman. 

WoD                                                                                                                                          Me

Pack:                                                                                                                                CF warmup x 2
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps                                                                                                   6 sets + 5 thrusters
65 pound Hang Powercleans, 7 reps                                                                                     
65 pound Sumo Deadlift High-pull, 10 reps