Workout

[Tim K]

"Man-up Monday"

Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups

Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)

Run 2 miles

The run is far and away the hardest part.

[Monky]

Went back to Crossfit after a year off due to a back injury... I missed it so.

I feel so weak though. The instructors were pretty relentless in hammering me about slowly building back up to where I was.

I did get a lot of sweaty hugs from the hot girls though.. I didn't mind.

Probably should have picked an easier day to go.. dual AMRAP for the WOD. Decently sore today.

[Musashi]

Squats always suck but are so worth it ;-)
We did 5x5 on the Monday strength portion then the WOD and I still feel the pain

[JohnTRourke]

yeah, it sucked
ugh, whipped like a bad horse.

[Musashi]

Now try getting on your bike and hammering or going for a run with sore legs
The body will protest...
I picked up Crossfit seriously because of screwing up my lower back doing too much bike racing and not enough core/weight work.
I won't make that mistake again

[JohnTRourke]

stapled!

kinda missed that last one today. opps

[JohnTRourke]

hell week.
The spousal unit has decided that instead of lifting this week (it's deload week on 5-3-1) she wants to do cardio to kickstart her weight loss. Now, I don't really agree with this, but she's been stuck for MONTHS so honestly trying something new is worth it and she could use some cardio to help her heart. so, every morning at Oh dark thirty, starting sunday, off we go to the gym before work. And I do intervals with her (although at my faster pace, not hers). Then I do my lifting (again, it's deload week so that's a big plus).

it's kicking my a$$
it better work.

[02ducky]

Changed the workout again this week, last change was getting boring, going a little heavier with lower reps. Hopefully this change will keep me entertained for the next 6 weeks. One body part a day and will start doing some more treadmill work as well. Hope to add a little mass while slimming down the gut a little. Current weight is @ 210, want to get down to a more solid 200 maybe 190 over the next couple months. It's doable for me, just need to stay focused and cut out some of the sugar and breads. One cheat day, probably will be Saturdays only. Updates to follow.

[osok-308]

I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.

[blacklabel]

I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.

What have you done in the past? Depending on your experience level you could see gains from a basic linear progression like Starting Strength or Texas Method/ 531 may be a better option if you're a more advanced lifter.