Crossfit Workout Thread

**XavierD** · 03-31-2015, 11:24 AM

Originally Posted by digitaldeath

i dunno, nobody lifting 12 plates so why mention it

Minus, you know, most of the people I train with (talking 585lb, not 320kg, only a couple of the guys I train with can pull that). Barring any injuries I should be pulling 600lb by the end of the year. One of my guys pulled 500 for a triple a week after Ranger School.

I can pull a lot more with a trap bar than a barbell. No idea on a 'conversion rate' since it will depend on your muscular balances. Just like there is no conversion rate between pulling sumo and conventional.

DD could pull sumo, but I know plenty of 6ft + guys who can pull 600lb conventional. One does bitch about how much his height hurts his squat...

**digitaldeath** · 03-31-2015, 11:31 AM

aint nobody doing shit with 12 plates at regular gyms

**Brock Landers** · 03-31-2015, 12:17 PM

Originally Posted by XavierD

I can pull a lot more with a trap bar than a barbell. No idea on a 'conversion rate' since it will depend on your muscular balances. Just like there is no conversion rate between pulling sumo and conventional.
:

Can pull a ton more with trap bar. Like 12 plates worth...and I have tight hamstrings.

Originally Posted by Leavenworth Skier

Romanian deadlifts, kettlebell swings and deep squats all have significantly improved my hamstring flexibility.

Love the Romanian deadlifts for hammies. Stretching/mobility and strength.

**XavierD** · 03-31-2015, 01:09 PM

Originally Posted by digitaldeath

aint nobody doing shit with 12 plates at regular gyms

Like the Power Lifting team that trains at the local Gold's Gym... They all squat well above 580...

Stop making excuses for being a week bitch.

**sherpahigh** · 03-31-2015, 03:43 PM

I'm a weak ass and can only pull 315 but there's guys I train with that pull over 500 without trouble. I've seen my coach pull 585lb which I thought was pretty impressive. Dude's a beast. He finished 2nd in Western Canada at the Open and 70th overall.

**digitaldeath** · 03-31-2015, 03:45 PM

and all these beasts are 100% organic?

xfitters on roids like crazy

**neufox47** · 03-31-2015, 06:11 PM

Originally Posted by digitaldeath

and all these beasts are 100% organic?

xfitters on roids like crazy

Blaming your betters.

You have so many excuses for being weak and soft.

**jibij** · 04-01-2015, 12:39 PM

Finished the Open in 80th place worldwide in my age group. Dropped 45 places in the last two workouts. Moving onto the Masters Qualifier in a few weeks. Looking forward to getting back into a normal training cycle for a couple of weeks.

**Dantheman** · 04-01-2015, 01:06 PM

This is mental (Jeremie Heitz, #2 finisher on the FWT this year).

**digitaldeath** · 04-01-2015, 01:25 PM

pro moves for sure

**TAFKALVS** · 04-01-2015, 02:20 PM

I know lots of dudes who are the in 180-200lb range who pull 500 lbs or better without chemistry aiding them. Just years of hard work and a good linear strength programs. (and the right build/genetics, a 180lb 6' 4" dude is never going to be as strong as a 5' 10" 180lb dude.)

Steroids just allow you to recover faster from a workout, if your training methods suck you will still be weak and soft.

**Mazderati** · 04-01-2015, 03:37 PM

Originally Posted by Leavenworth Skier

Steroids just allow you to recover faster from a workout...

Not quite.

**digitaldeath** · 04-01-2015, 04:40 PM

steroids mean you dont have to lift shit and you get huge muscles

they do a lot more than just make recovery easier

**neufox47** · 04-02-2015, 06:16 PM

Originally Posted by digitaldeath

steroids mean you dont have to lift shit and you get huge muscles

they do a lot more than just make recovery easier

You should take lots of steroids and not lift and see how that goes.

**digitaldeath** · 04-02-2015, 07:03 PM

Hyperbole

**shroom** · 04-02-2015, 09:04 PM

no dick pix plz

**DeeAre** · 04-08-2015, 09:59 PM

Bump, cuz TGR pissing matches make me nostalgic.

I have an every day 500# deadlift @ 195# BW. It's chemically aided of course... by sativa.

**shroom** · 04-08-2015, 10:54 PM

you deadlift every day? what a bro

**neufox47** · 04-15-2015, 08:29 AM

Originally Posted by shroom

you deadlift every day? what a bro

Health lifts were all the rage back in the day. "One rep a day was all you needed". Some people put up some HUGE numbers doing what amounts to a tb dl in a 6" ROM. IIRC one dude hit 1800lbs.

**Dantheman** · 04-15-2015, 11:02 AM

Damn it, little bastard got a new apartment and took his weights back. No more lifting at work for the time being.

**RootSkier** · 04-15-2015, 03:57 PM

Late to the party, but I regularly pulled 450+ at 175 lbs when I cared and before I got lazy as shit.

In other news, I'm fucking dying. Last night at 5:30 p,m:

Two rounds for time:
Run 400 m
10 wall climbs
20 push-ups
400 m weighted carry, 20 kg plate
30 pull-ups
40 squats

Couldn't hardly hold a beer steady after this and almost dropped my kid.

Then this morning at 5:30 a.m.:

For time:
20 burpees
20 hang snatches, 60 kg
20 bar muscle-ups
20 hang snatches, 60 kg
20 burpees

FML. I'm going to eat another cookie.

**stalefish3169** · 04-15-2015, 11:07 PM

Originally Posted by RootSkier

Late to the party, but I regularly pulled 450+ at 175 lbs when I cared and before I got lazy as shit.

In other news, I'm fucking dying. Last night at 5:30 p,m:

Two rounds for time:
Run 400 m
10 wall climbs
20 push-ups
400 m weighted carry, 20 kg plate
30 pull-ups
40 squats

Couldn't hardly hold a beer steady after this and almost dropped my kid.

Then this morning at 5:30 a.m.:

For time:
20 burpees
20 hang snatches, 60 kg
20 bar muscle-ups
20 hang snatches, 60 kg
20 burpees

FML. I'm going to eat another cookie.

Just out of curiosity, how long did you train before you could DL 450#? Also, that second wod looks brutal.

**Tuckerman** · 04-16-2015, 11:22 AM

Well that sucked.

“Tommy Mac”

12 Burpees
12 Thruster 115#
12 Burpees
12 Power Snatch 115#
12 Burpees
12 Push Jerks 115#
12 Burpees
12 Hang Squat Clean 115#
12 Burpees
12 OHS 115#
12 Burpees
12 Thruster 115#
12 Burpees
12 Power Snatch 115#
12 Burpees
12 Push Jerks 115#
12 Burpees
12 Hang Squat Clean 115#
12 Burpees
12 OHS 115#
29:21

I was out wayyy too late last night for that.

**jibij** · 04-30-2015, 11:33 AM

Finished the Master's Qualifier in 59th in my division (out of 2,022). Not moving onto The Games but it was a good season considering I was coming off of shoulder surgery. Time to go back to work for next year but the end-goal is no longer The Games. I love what I'm capable of doing at my age and I hope to be able to make my body do whatever I want for a whole lot of years to come. If I make it to The Games, that'll just be a cool adventure.

**TAFKALVS** · 04-30-2015, 12:36 PM

Originally Posted by stalefish3169

Just out of curiosity, how long did you train before you could DL 450#? Also, that second wod looks brutal.

I'm not rootskier, but at age 19 I had a 460lb deadlift at 5' 10" 165lbs. I did Crossfit for a couple years prior with some strength stuff every 5 workouts or so. But I never could do WODs as perscribed because they were so damn heavy (I was 145lbs). So I started following Starting Strength with the occasional small met-con or prowler sprints/sled pulls/tireflips. It took me about 9 months of doing that to pull 460, squat 350 and bench 225. I also gained 20lbs, which helped.

After several years of ski bumming and not touching the iron, I'm back in the gym. I'm not doing Starting Strength this time because I find it to be really boring, and I like doing lots of assistance exercises. Plus I am aiming for more mass/hypertrophy.

My program so far has been:
Monday: Overhead Press work up to 3x5, increase weight 5lbs per week. Assistance: Sets of 10: Closegrip Bench, Pull-ups, Dips.

Tuesday: Deadlift work up to 3x3, increase weight 10-20lbs per week. Assistance: Sets of 10: Front Squats, Heavy Kettlebell Swings, Turkish Get-Ups

Wednesday: Recovery/Light Met-Con (Sled pulls, bike ride, hike, etc)

Thursday: Bench Press work up to 3x5, increase weight 5-10 lbs per week. Assistance: Sets of 10: Kroc Rows, Incline DB Presses, Band pulls.

Friday: Squat work up to 3x5, increase weight 10-20lbs lbs per week. Assistance: 5x3 Hang Cleans. Sets of 10: Heavy Kettlebell Swings, Farmers Walk, Back Extensions, Weighted Situps, Kneeling Band Pull-Downs.

Despite a couple major set backs (major hand injury), I've been progressing quite nicely, just deadlifted 305lbs 3x3 and squatted 260lbs 5x5. That's just been 2 months in the gym - at a bodyweight of 197lbs.

If you want to put up impressive numbers on powerlifts or olympic lifts you've gotta skip out on the "constantly varied" aspect of Crossfit and get on a linear, progressive strength program like Starting Strength, Strong Lifts 5x5, or if you have ADHD. like me, something like what I'm doing. The big key is high intensity, low/moderate volume, with per workout increases in weight. Once gains really slow down you can jump into something like 5/3/1, The Texas Method, Conjugate Method (Westside), etc, but that will be at least a year (if not 2) while most likely. Also, you gotta eat. Paleo is fine but Zone is probably not a good call.

Oops, sorry for rambling, hopefully somebody finds this useful or interesting.