Mr_Willes Posted March 27, 2017 Author Report Share Posted March 27, 2017 On 25-3-2017 at 4:24 PM, mr_willes said: Still need to do the @Broba Fett total EDIT: calculated the total: 13655 kg or 30126 lbs. added it to broba's spreadsheet, and i beat him, i actually beat him! And i'm third W00T!!! 5 Quote ... a little odd in the head ... Link to comment
Mrs Van Posted March 27, 2017 Report Share Posted March 27, 2017 5 hours ago, mr_willes said: Woot! Woot! Way to go! Quote Mrs. Van's Latest Challenge Zechariah 4:6 "Not by might, nor by power, but by My spirit, saith the Lord." Link to comment
Broba Fett Posted March 28, 2017 Report Share Posted March 28, 2017 On 3/25/2017 at 10:24 AM, mr_willes said: EDIT: calculated the total: 13655 kg or 30126 lbs. added it to broba's spreadsheet, and i beat him, i actually beat him! And i'm third W00T!!! Well done sir! I need some cardio orders asap! 1 Quote Spoiler Currently... Playing (Video Game): RDR2 DMing: Tyranny of Dragons. First session 11/29. Broba Fett tracks em down. Facebook (Personal) Facebook (Author Page) Past Challenges: 13,12,11,10,9,8,7,6,5,4,3,2,1 Link to comment
Agnarr Posted March 28, 2017 Report Share Posted March 28, 2017 On 25/3/2017 at 3:24 PM, mr_willes said: Calculated the total: 13655 kg or 30126 lbs. added it to broba's spreadsheet, and i beat him, i actually beat him! And i'm third W00T!!! Well done, man! 1 Quote Instagram/Facebook/Epic Quest Previous Challenges: #1 | #2 | #3(Holiday Mini)| #4 | #5 | #6 | #7 | #8 | #9|#10| #11| #12| #13 | #14 Current Challenge: Respawn Link to comment
Mr_Willes Posted March 29, 2017 Author Report Share Posted March 29, 2017 Monday's workout was short and simple cause i wasn't feeling it: OHP: 5xbar 5x27.5 5x37.5 5x47.5 4x51 3x54 3x54 3x54 3x54 3x54 DL: 5x57.5 5x77.5 5x90 4x100 3x110 3x110 3x110 3x110 3x110 I didn't even rack the weights... Total weight: 4839 KG - 10668 lbs 14 hours ago, Broba Fett said: Well done sir! I need some cardio orders asap! I put them on your thread but you already saw them. Curious to know what you thought of it! And, wear gloves! 11 hours ago, Agnarr said: Well done, man! Thanx! Gotta keep pushing a bit. Too bad by the time this challenge is over i will (probably) reboot the Juggernaut. The 10's phase would be fantastic to torment him with! So here's to hoping @Broba Fett will torment the warriors again next challenge 5 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted March 29, 2017 Author Report Share Posted March 29, 2017 I just enrolled myself in the first CF lesson, next tuesday after work. There's no stopping me now!!! 7 Quote ... a little odd in the head ... Link to comment
Broba Fett Posted March 29, 2017 Report Share Posted March 29, 2017 9 hours ago, mr_willes said: So here's to hoping @Broba Fett will torment the warriors again next challenge I don't know that I'll challenge the whole guild again but I'll definitely keep posting my overall volume. We can probably get some side action going or something. Gonna do some boxing tomorrow morning. 2 Quote Spoiler Currently... Playing (Video Game): RDR2 DMing: Tyranny of Dragons. First session 11/29. Broba Fett tracks em down. Facebook (Personal) Facebook (Author Page) Past Challenges: 13,12,11,10,9,8,7,6,5,4,3,2,1 Link to comment
Mr_Willes Posted March 30, 2017 Author Report Share Posted March 30, 2017 Wednesday: SQ: 5xbar 5x37.5 5x57.5 5x77.5 5x90 4x100 3x110 3x110 3x110 3x110 3x110 BP: 5xbar 5x37.5 5x57.5 4x65 3x71 3x71 3x71 3x71 3x71 Was very pleased with both, though i was really short on time (had to go to swimming school with my oldest which meant i could start working out at 09:00 PM). Squat felt really solid, and i was a bit afraid i would have trouble with the 3x71 on the BP, but i got them up solidly if i made sure i checked all my BP-cues. - Hard grip - Shoulders squeezed behind my back - Solid base with my feet and push back on my shoulders, feeling that my ass is about to leave the bench - Breath hard and put it in my lower abdomen - Gently lower the bar This resulted in 5 solid sets! Last 2 were getting heavy but doable. 6 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted March 30, 2017 Author Report Share Posted March 30, 2017 M T W T F S S L1a Rest CF L2a CF L3a Run M T W T F S S L1b Rest CF L2b CF L3b Run Days 1a 2a 3a 1b 2b 3b Squat X X X X V Deadlifts X X X Benchpress X X X X Overheadpress X X X My new conjured up workout schedule, this is the best i could come up with. These are the rules i wanted/needed to follow: Overall: 3 Lifting days 2 Crossfit days 1 run day 1 rest day No 2 days of the same workout after each other Monday has to be a lifting day CF cannot be Tuesday Keep the schedule as easy as possible Spread workouts as much as possible Lifting: Squat: Twice a week (was doubting if i would do 2 or 3 times a week, also see L3b) Deadlift: more than once a week but not too much (last week i overdid a bit and i can feel it in my back) Benchpress: Twice a week but not always on the same days as squatting (3 times a week aggravated the tendons of my biceps) Overheadpress: Keep frequency low but once a week seems like not enough to make progress with this Do a minimum of one heavy lift (SQ/DL) every workout, so on workout L3b i'm gonna do a variance on the squat, like speedwork or frontsquat or something Have a rest day after the heavy Lifting workouts (L1a and L1b ) The only thing i now don't like in the schedule is that the 2 CF days are so close to each other. I'm gonna reboot Juggernaut in 2 weeks. I'm on phase 4 week 2 now, so i'm gonna do week 3 next week, and the deload week after that, so i'm gonna start The new juggernaut on April 17th. Looking forward to that, i will be working with numbers which are much more accurate (did a bit of guesstimating to start juggernaut last time). 4 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted April 5, 2017 Author Report Share Posted April 5, 2017 So yesterday was my first CF (introductory) lesson. Started out with a warmingup: Run 200m 2x - 10 Goodmornings with PVC pipe - 10 Cat-Cow - 10 Burpees Run 200m Practiced the deadlift first with PVC 5x5 with incrementing weights, last set was 70 kg (154 lbs) because i didn't want to be that guy that tries to show off on the very first lesson. Practiced some kettlebell swings WOD: 3 min amrap: buy in: 200m run 9 deadlift 9 burpees over the bar 3 min rest 3 min amrap: buy in: 200m run 7 deadlift 7 burpees burpees over the bar 3 min rest 3 min amrap: buy in: 200m run 5 deadlift 5 burpees burpees over the bar deadlift was @ 50 kg (110 lbs) Score: 40-35-15 Completely wasted afterwards, MISSION ACCOMPLISHED! This reignited my spark to go running more, i really need to up the stamina! 8 Quote ... a little odd in the head ... Link to comment
Agnarr Posted April 5, 2017 Report Share Posted April 5, 2017 13 hours ago, mr_willes said: Practiced the deadlift first with PVC 5x5 with incrementing weights, last set was 70 kg (154 lbs) because i didn't want to be that guy that tries to show off on the very first lesson. Nice touch. If they knew your real numbers, other beginner athletes might feel intimidated Did you have a good time? That's the most important part of the recap 4 Quote Instagram/Facebook/Epic Quest Previous Challenges: #1 | #2 | #3(Holiday Mini)| #4 | #5 | #6 | #7 | #8 | #9|#10| #11| #12| #13 | #14 Current Challenge: Respawn Link to comment
Mr_Willes Posted April 6, 2017 Author Report Share Posted April 6, 2017 7 hours ago, Agnarr said: Nice touch. If they knew your real numbers, other beginner athletes might feel intimidated Did you have a good time? That's the most important part of the recap Yes it was, though the first time is always a bit awkward. I had much fun. But it will get even better once i get to know the people better. Seeing who is on par, and competing against them. My name got on the board and i think i finished second of the group. 4 Quote ... a little odd in the head ... Link to comment
Wild Wolf Posted April 6, 2017 Report Share Posted April 6, 2017 On 4/5/2017 at 0:54 AM, mr_willes said: i really need to up the stamina! You and me both brother! Gaelic practice has been helping out some but I'm still slightly out of shape. I'm glad you got to finally do CF! That's awesome dude. I think you woulda been ok showing off a little on the DL Wolf 1 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
Broba Fett Posted April 6, 2017 Report Share Posted April 6, 2017 Once you get a little more comfortable there the camaraderie will really suck you in. Glad you had a good first session. 1 Quote Spoiler Currently... Playing (Video Game): RDR2 DMing: Tyranny of Dragons. First session 11/29. Broba Fett tracks em down. Facebook (Personal) Facebook (Author Page) Past Challenges: 13,12,11,10,9,8,7,6,5,4,3,2,1 Link to comment
Mr_Willes Posted April 7, 2017 Author Report Share Posted April 7, 2017 17 hours ago, Wild Wolf said: You and me both brother! Gaelic practice has been helping out some but I'm still slightly out of shape. I'm glad you got to finally do CF! That's awesome dude. I think you woulda been ok showing off a little on the DL Wolf Keep on Gaelicing! That will make sure you will get back into shape, doing something you love is the easiest way to get to your goal! And i already showed a bit off with the DL, i was the only one going up to 70. We were lined up in two rows and i was at the front of the right row. So i couldn't see behind me what the rest was doing, but the instructor at some point found it necessary to inform the rest of the group i already had some experience with DL. So i think people were staring... 12 hours ago, Broba Fett said: Once you get a little more comfortable there the camaraderie will really suck you in. Glad you had a good first session. I really hope so, that's a big part of why i chose CF. I know i get my A-game on in friendly-competition and i respond very well to being pushed. I'm one of those ... (best examples, 7 min plank and the 70 burpees in 5 minute (without much training for that last one...) 4 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted April 7, 2017 Author Report Share Posted April 7, 2017 Oow crap, i did another thing... Like last year, the beast version 19K (12 miles). Signed up with 3 friends. Now i really need to brush up my running, and thank god i'm going crossfitting twice a week. Next to that i'm gonna keep doing juggernaut, but only the compound moves, adding in accessories like: grip strength, dead hangs and pullups! 6 Quote ... a little odd in the head ... Link to comment
Charlie_Quinn Posted April 7, 2017 Report Share Posted April 7, 2017 Oh exciting! Hang on, though. Are there hills in Amsterdam? Did my geography teach lie to me? 2 Quote Current: Assassins / Instagram Previous: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44 2020 Races: CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT "You have the heart of a Rebel" "I'll take that as a compliment" Link to comment
Mr_Willes Posted April 7, 2017 Author Report Share Posted April 7, 2017 Quote HILLS EDITION – OBSTACLE RUN AMSTERDAM If you thought there were no hills in the Netherlands, you were wrong! At the 19-kilometer trail there are 600 altimeters. This obstacle run takes place at the well-known Spaarnwoude area, near Amsterdam and you can choose between the 7-kilometer trail, the 13-kilometer trail or the 19-kilometer trail. The Iron Viking will also take place during the Hills Edition 2016: 42 km with 100+ obstacles and 2600 altimeters. Strong Viking Obstacle Run Amsterdam is chosen as the best Obstacle & Mud run from Holland. Will be interesting to see how much of a burden these "Hills" will be... 3 Quote ... a little odd in the head ... Link to comment
Charlie_Quinn Posted April 7, 2017 Report Share Posted April 7, 2017 Indoor ski slope hills! Weaver! Dragons Back! So many good obstacles in there. This looks epic. Strong Viking is definitely on my to-do list. Quote Current: Assassins / Instagram Previous: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44 2020 Races: CANCELLED! Spartan Trifecta: Beast: 18-APR / Super :11-JUL / Sprint: 12-JUL Summer Nuts: 5/6-SEPT / Nuclear Blast: 12-SEPT / Nuclear team race: 04-OCT "You have the heart of a Rebel" "I'll take that as a compliment" Link to comment
Agnarr Posted April 7, 2017 Report Share Posted April 7, 2017 Just now, Charlie_Quinn said: Did my geography teach lie to me? They lied to us all... 1 Quote Instagram/Facebook/Epic Quest Previous Challenges: #1 | #2 | #3(Holiday Mini)| #4 | #5 | #6 | #7 | #8 | #9|#10| #11| #12| #13 | #14 Current Challenge: Respawn Link to comment
Broba Fett Posted April 7, 2017 Report Share Posted April 7, 2017 8 hours ago, mr_willes said: I know i get my A-game on in friendly-competition and i respond very well to being pushed. I'm one of those ... They may tell you to only compare yourself to what you did last week or whatever but that friendly competition really pushes me as well. (As seen in my challenge, obvs.) Quote Spoiler Currently... Playing (Video Game): RDR2 DMing: Tyranny of Dragons. First session 11/29. Broba Fett tracks em down. Facebook (Personal) Facebook (Author Page) Past Challenges: 13,12,11,10,9,8,7,6,5,4,3,2,1 Link to comment
Mr_Willes Posted April 7, 2017 Author Report Share Posted April 7, 2017 You mean that competition in where you pushed me to doing almost 100k lbs in a week? 2 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted April 8, 2017 Author Report Share Posted April 8, 2017 18 hours ago, Charlie_Quinn said: Indoor ski slope hills! Weaver! Dragons Back! So many good obstacles in there. This looks epic. Strong Viking is definitely on my to-do list. Just make sure to let me know when! We will probably do one/some again next year. 16 hours ago, Agnarr said: They lied to us all... It's a global conspiracy! And we've got everybody fooled thinking the Netherlands is super duper flat! 2 Quote ... a little odd in the head ... Link to comment
Mr_Willes Posted April 8, 2017 Author Report Share Posted April 8, 2017 Last nights CF workout was a lot less intense compared to the first lesson, but many techniques were handled: Technique: OHP with PVC Warmup: 1x 30 sec on the assault bike 3 rounds of: 10 OHP with PVC 10 air squats 10 hollow holds Technique: Handstand 5x3 Push press (last set with 55 kg) Ring rows Db Thrusters WOD: 21-15-9 DB thrusters @ 10 KG Ring rows Time: 07:05 My ring rows SUCK!!! (knew that, will work on it) Got to see the other instructor, cool dude, young man, nice and easy going, really strict on the techniques used. Curious to see what's in store tuesday! 5 Quote ... a little odd in the head ... Link to comment
Morag Posted April 8, 2017 Report Share Posted April 8, 2017 What is an assault bike? --- "Travel lightly, for what you bring with you becomes part of your landscape." -Anne Bishop 2 Quote Katrin the Morag Lvl 22 Cadet, half klingon, c-licensed trainer, mother of two, gaming nerd Current Challenge Road map to Level 50 Link to comment
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