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I Train CrossFit Bro


chairohkey

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Definitely not a WOD conducive to us big guys. Probably could've done the bj's faster if I jumped down but didn't feel like blowing out my achilles. Situps suck when you have a gut getting in the way.

The 12 year old part of me laughed a little.

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10/6/15 6:00 am 1:15 hr duration

 

I'm going to focus on a bench press heavy program for the next six weeks.

 

Comp Pause Bench Press:

135x10

185x8

205x5

245x3x5

205x10

 

Close Grip Bench Press:

225x9

225x5x2

 

Incline Dumbbell Press:

70sx12

75sx10

80sx8

85sx6

 

EZ Bar Skull Crusher:

75x12

75x10

85x8

85x6

 

Seated Dumbbell Arnold Press:

45sx10x2

45sx8x2

 

Pec Deck:

105x10

120x10

135x10

120x10

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10/6/15 6:00 am 1:15 hr duration

 

I'm going to focus on a bench press heavy program for the next six weeks.

 

 

You're doing cross fit... you gotta go extra bro to maintain a proper balance.

 

Don't forget about biceps.

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Previously known as: Curl Brogo, Darwins_Demon, Vincent Van Bro

2020 Respawn Battle Log || Tarly's Ten Level Nutrition Plan

My Fitness Pal Profile || NF Epic Quest Character Page || Instagram

Weight Loss Quest: Start 270 lbs., Goal 199 lbs., Current 270 lbs., Waist: ,45.0 in., Bodyfat%: 33%

 

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Bro I know its a joke. I still think its silly but when your doing 5 rounds of 15-20 pullups there really is no other way unless you're a sub 150 lb male.

 

Hey, 200lbs + dudes can do shit ton of pull ups with out kipping too!!

 

You're doing cross fit... you gotta go extra bro to maintain a proper balance.

 

Don't forget about biceps.

 

Word

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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Don't worry, soon it will be deadlift day and you will make everyone else in the box weep.

 

Prophetic.

 

10/9/15 5:00 am 1 hr duration

 

Strength:

Deadlift - 405x2 reps EMOM for 10 minutes. Pretty easy would've added more weight but since we were using the big bumper plates i ran out of room.

 

WOD:

In teams of two
150 wallballs, 20#
*E3MOM 27 deadlifts, 185#
 
Finished in 11:06
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Deadlift - 405x2 reps EMOM for 10 minutes. Pretty easy would've added more weight but since we were using the big bumper plates i ran out of room.

 

 

 

#firstworldproblems, #makingcrossfittersweep, #needtobringyourownplatestothebox

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May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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I've got some updating to do.

 

First off my CF box is starting their Fall Fitness challenge this Friday. Basically its a weight loss thing but they are also testing fitness progress. As such they are running some baseline workouts through out this week that we will do again at the end of the challenge to measure progress.

 

10/12/15

21-15-9 reps for time of:
overhead squats, 95#
burpees (lateral over bar)
Time - 8:48
 
For time:
300m row
100m sled push, 145#
200m run
Time - 3:08
 
10/13/15
Find 1 Rep Max Back Squat - 475
Find 1 Rep Max Shoulder Press - 225
Find 1 Rep Max Deadlift - 525
Total - 1,225
 
10/14/15
For time:
100 pullups w/ blue band
100 pushups
100 situps
100 air squats

Time - ? I was too smoked to remember. I'll update later.

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So is you cardio/metcon ability improving at all?

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"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
"Friends don't let friends squat high." ~ Chad Wesley Smith
"It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf

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So is you cardio/metcon ability improving at all?

 

I really think so but everything is so varied its hard to tell some times. A lot of things end up being a skill or muscle endurance issue rather than cardio. Like this morning the 100 *pullups killed my arms and grip. I was smoked after the 50 rep mark. I probably spent as much time getting thru that one movement as the the three others combined.

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ojSFVH5.png

 

Are you looking like Jesus yet?

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May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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^ Relevant: 

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67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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The 12 year old part of me laughed a little.

 

THANK YOU!  I giggle snorted like a 12 year old, too. 

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"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
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