Boulder Bilder

do 093004 med(con/bwe/bouldern)

asphaltlauf 7k in 33min
easy pacing


warm up
bwe´s

60min bouldern
(unsere halle war geschloßen und so habe ich mich außen mal an die wand gewagt, die 5 monate pause hätte ich lieber nicht machen sollen. Naja ab jetzt wieder einmal die woche just for fun!)

di 092804 med(de/w pulls)

laufen 7,5 in 36 easy run
de box squats 70x2x12
de push press 50@ 3x8
sn deadlift @ 80x2x8
wpulls 20kgx3 / 32kg x 3x3

mo 092704 high (wod)

800m 2,40
1min restsquats
komplex 3.24
1min rest
800m 3.06
1min rest
komplex 5.17
1min rest
800m 3.22
1min rest
komplex 4.43

komplex= 10pullups/20 ushups/30 situnps/40 air squats

laufwoche I 20.- 26.4.

mo 7,5 in 31
di 7 in 32
mi 8,5 in37
fr 8,5 in35
so 6 in 26
-km--min

sa 092504 rest

sonne sonne sonne


so 092604 high(oly/con)

sn 4x1 20x5/30x5/40x5/50x4
sn pull 3x3 50x3/60x3/70x3x3
sn deadlift 3x3 110x3x3
f sq 3x5 80x3x5
windmill 3x5l/r @ 24kg kb

asphaltlauf tempolauf
6km in 26min
so das war mein persönlicher hammer (ich hatte das gefühl das ich schonmal vor jahren hatte als ich in der ak12 die 800m in 2.04min gelaufen bin.) ich bin mal gespannt wie sich in den nächsten monaten die 1o`tm zeit ausbaut

do 092304 rest

refeed / 12stunden autofahren

fr 092404 med(con/oly/metcon)

asphalt laufen 8,5 in 35min

sn balance +2 oh squats 20,30,40,40,50,50,50
snatch 30 3er/40 3er/50 3x1er
squatclean + push press 50 3x1, 60 5x1, 70 3x1

mod FRAN
15-12-9
thruster 45kg
pull ups
in 4.49
(die zeit ist okay nun muss ich nur noch die 9 wdh mehr machen)

sonne tanken

ganze nacht feiern

mi 092204 med (con/de squat/tabata)

asphalt lauf
8.5 km in 37min

de box squat @70kg 12x2reps jede voll min einen satz

tabata push up 20/10 a 6
16,10,10,9,7,7

di 092104 high (con/ss)

morgenlauf
7km 32min

back squats 3x5 60,90,110,120,120,120
push press 3x5 60,67,5,67,5,67,5
sn deadlift 1x6 105
w pull ups 3x5 0,20,32,5,31,25,30

so 091904 rest

eat and sleep

mo 092004 med (con / wod)

morgenlauf 7,5 in 31.00min


abend
msn + sn balance + 3 ohsq 40kg x3

5 runden 1min pause zwischen runden
5 ohsq @ 50kg
10 burpee

sa 091804 med (con/wod)

waldlauf 7km in 3omin
in der mitte hatte ich nen sehr geilen rhytmus
in 5 wochen gehts dann auch mit intervallen los

variety
nach einem ganzen tag einkaufsbummel in berlin (laufeschuhe ;-) ) mal was anderes

hspuhttp://www.youtube.com/watch?v=qMgdIYVGWVM&feature=channel

L sitzhttp://www.youtube.com/watch?v=4XynjzE1_t0&feature=channel

wallwalkhttp://www.youtube.com/watch?v=bm_eGFcTmrA&feature=channel

bridginghttp://www.youtube.com/watch?v=n4OzVGHrSl8&feature=channel

deadlifthttp://www.youtube.com/watch?v=Tq7nYLRAcIo&feature=channel

divebomberhttp://www.youtube.com/watch?v=k8N5NX3y8Gs&feature=channel

full body rotationhttp://www.youtube.com/watch?v=0oDJdSeUyHg

burpeehttp://www.youtube.com/watch?v=szvDRzONqW0&feature=channel

fr 091704 high (con/oly/metcon)

GLA - laufen
7km mischboden 32min
(80%hf/feeling ok/hatte das gefühl das die strandläufe die gesamt dynamik positiv beeinflußt hat, werde ab dem 27.04. voll ins laufprogramm einsteigen und dann eine kombi von asphalt / strandsand / waldboden einzubauen)

oly/metcon
clean deadlift + squat clean + jerk 3x1er 50/60/70
front squat 3x5 60/80x3

3runden
5 powerclean 70kg
10 pullups
15 air squats
time: 5.12
http://www.youtube.com/watch?v=8qerPjhiQWg&feature=channel_page

do 091604 rest

eat and sleep

mi 091504 high (ss)

back squats 3x5 60 80 100 117,5 117,5 117,5
push press 3x5 40 60 65 65 65
deadlift 1x5 60 100 140 / sn deadlift 1x5 100
pull ups 3x5 00 20 30 30 30

di 091404 low (con/DE squat/tabata)

morgen-strandlauf
7,5 in 43 min

DE squats 10x2 60kg

tabata a6 push up
15,12,10,10,10,8 (65)

mo 091304 Med (olym/wod/con)

jm gym cfwu

olym
oh squat 3x5 40/50x3

cf wod"Diane"
21-15-9
100kg DeadLift
HSPU
7.49

con
strandlauf an der ostsee "neue liebe neues glück"
GLA I hatte aber kein pulsmesser mit also testlauf
ca 10km in 46min

Supplement Einnahme

Planung ab Mai

PreWod: 20-30min
45g Cell Max
5 caps Beta Alanin
10 ml Citrulline Malte

Während des Trainings:
15g Bcaa TST
40g GLF (Carbs)
20g WPC

Nach dem Training:
15g Eaa TST
20g GLF
30g WPC
1 caps Fenuplast
1 Octan Fx
1 Ecdyson
andere Carbs optional (Obst/HefeWeizenAlkFrei)

Gesamt:
1x pro Tag 10g Leustron zur Protein Mahlzeit (Fleisch)
4x caps Fenupl pro Tag
2x caps Ecdysone pro Tag
3-4 caps Octan Fx pro Tag
10g Phosphotipids am Abend oder?
1caps Adaptogen zur Nacht
4 caps Arthro Stack pro Tag nur eine Packung (ab und zu Kur)
1-2 Ultra AZ zur Nacht
2 caps EPA GLA am Abend
Electrolytes nach Wasserhaushalt bemessen
100g WPC Whey Protein Konzentrat über den Tag verteilt

Trainingswoche 13.04.-19.04.09

Med Low High Rest High Med Rest
Mo: OH Squat 3x5, WOD Diane
Di: DE Box Squat, Tabata Push Ups
Mi: SS 3x5 Back Squats, Push Press, DeadLift 1x5, Pull Ups
Do: Rest
Fr: Clean & Jerk, Front Squats 3x5,HeavyMetCon 4-6min
Sa: 20min Cindy
So: Rest
Cons optional über die Woche an Trainingstagen 3x 20-35min

Jensi und Janni

mal wieder ein Training mit meinem alten Kameraden

sa 091104 medium (gym skills / metcon)

jm

30min gymnasik skill´s kraft und beweglichkeit

Crossfit WOD Mod
3 Runden "Barbara" 3min rest zwischen den runden
20 pull ups
30 push ups
40 sit ups
50 air squats
1 runde: 3.41
2 runde: 4.37
3 runde: 5.18

dym stretch / mobility / qigong

fr 091004 high (con/oly/tabata)

morgenlauf
5km in 22min

den ganzen nachmittag auf der terrasse in der sonne gelegen, relaxt und im inet gesurft ;-)

jm / gym

sn deadlift + h sn (full squat) 40 3x1 / 50 3x1 / 55 1 0 1
http://www.youtube.com/watch?v=J88VhUqJhtg&feature=channel
der erste war sauber und der dritte scheiße, ja das sehe ich selber :-)

clean dl + h clean (full squat) 50 3x1 / 60 3x1 / 70 3x1 / 80 x1
http://www.youtube.com/watch?v=UqVCNKkNyYM&feature=channel
noch viel zu langsam runter

DE box squats 50x2x10 jede volle min (erste mal seit monaten, nächste mal mit 60kg und gummi´s)
http://www.youtube.com/watch?v=5DnjlHSD38Q&feature=channel

alternate tabata thruster 45kg / pull up
20/10 a 6
9,9,9,7,7,7 (48) alt 42
9,7,6,5,5,5 (37) alt 37
das war mein härtester tabata / metcon den ich jemals gefahren bin ;-)

do 090904 rest

eat and sleep

mi 090804 high (con/ss)

the hell (rennradel)
3km rückenwind, 4km seitenwind + traktorwindschatten
(50km/h ;-) , strafe muss sein 8km gegenwind...
15,4km in 28,11min 33km/h

ss
back squats 3x5 60,80,100,115x3
oh press 3x5 20,40,50,60x3 *1
deadlift 1x6 60,100,140
w pull up 3x5 15,30, 30x4wdh.30x3 + 0,5wdh
http://www.youtube.com/watch?v=U2ZFa377r2s&feature=channel
http://www.youtube.com/watch?v=1EyEDPtCl10&feature=channel
http://www.youtube.com/watch?v=AvdNn1Xd3cw&feature=channel

jm/qigong und ein glas milch

*1 mehr progression @ oh press (jerks, split jerks, push press, hspu)

di 090704 low (con/oly/tabata)

schöner zügiger morgenlauf
5km in 22min

abend
sn balance w/u 2-5wdh @ 20/30/30/40/40
sn dl + hmsn + 2 sn balance + 2 oh sq 40/45/45/50

tabata push up a6 20/10
17,15,9,7,7,7 (62)

mo 90604 high (oly/metcon)

einen schönen abend, nacht und morgen an der ostsee verbracht (hihi mit möwengeschrei schön brötchen am strand essen und das meer genießen :-) )

nachmittag
clean deadlift/hpc/thruster 5x3 40/50/60x5
fsq 3x5 60/70/80x3

wod
9-6-3 ft
1 1/2bw deadlift
hspu
in: 2.34min pr

abends
sauna sauna sauna ;-)

Hybrid 12-....

Fitness Fakt´s
10 areas of fitness are not exclusive of each other.Consider:
Cardiorespiratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Accuracy
Agility
Balance

4 days is plenty. I seriously overestimated the importance of OHS in the original program.Try something like:

M: front leverpower snatch 5x2/7x1bench 3x5moderate metcon (3-5 mins.)

T: handstand workC&J 5x2/7x1squat 3x5DL/RDL 1x5/1x12reverse hypers or GH raises would be nicechinsoverhead situps

R: L-sitspress 3x5power snatch/power cleanfront squats 3x3heavy metcon

Sa: (20 minute workout)KB work--long cycle C&J for 4-6 mins.light to moderate metcon (7-20 mins.)

M: OLY + TabataM (pm): Judo/JJ
T: CF WOD (2-3 of them)
W: OLY + WOD
R: rest
F: OLY + WOD
S: OLY + WOD
Sun: rest

Tabata Something Else (071025), 8 rounds, no break in between
Pullups:12, 12, 12, 12, 11, 10, 10, 8= 87
Pushups:16, 16, 16, 14, 12, 12, 10, 13= 109
Situps: .....(4 minutes of situps until squats)
Squats:16, 15, 15, 14, 14, 14, 14, 17= 119

High Tabata Scores-- 6 rounds
Pullups (071106): 16, 15, 13, 10, 10, 9= 73
Pushups (071106): 32, 27, 21, 16, 15, 12= 123 (in 6 rounds!)
Squats (071024): 23, 22, 22, 20, 20, 20= 127

1-11 Grant Hybrid

Fakten:
1) strength is the most important aspect of metcon, and
2) excessive metcon is unnecessary and possibly counterproductive.

-Total workout time averaged an hour and a half, mostly because I was bringing a new guy along. My time under the bar was much shorter. Since I was doing circa max weights, I often rested 4-7 minutes between sets.-You can view length of metcons in the attached spreadsheet. I didn't count Tabatas as metcons because of all the rest. Of course they have an undeniable metcon character which is hard to discount. So put it on my tab if you must.

The Grant Hybird
http://forum.bodybuilding.com/showthread.php?t=111530641

-Better to start with say 65lbs and accomplish the first 21 thrusters in <35 secs and then add 5 lbs every time you can accomplish this. In by your 7th try you should be well with in the <4 min range, assuming your pull-ups are fairly strong.

-In the Fran example, the no-scale camp might have you do rx'd weights in 8 minutes. The scaled camp would suggest doing a light weight, say 65#, in 3 minutes with no rest. I'm saying you keep the weight heavy for you, maybe 80# for 15-12-9 with no rest in around 3 minutes. I think you'll get more out of doing it this way.

-Look at my log. My rule when I was doing this was "nothing over 10 minutes." Sometimes the main site WOD fit the bill (Elizabeth, Helen, Fran). Others you can cut down (half Cindy, 3 rounds of "Quarter Gone Bad"). Most I just made up with exercises that fit my goals (I happened to like most of them). Add some of the functional implements into your metcon and you'll see what I mean.

-I'm glad Jeff chimed in. To be clear, when I start beginners, I always have them scale (they're probably mad because I'm really conservative with them for several weeks). I'm an advocate of scaling, but I like to sneak some strength in earlier (I have a guy that's front squatting 230 but still needs to use 75# thrusters to maintain speed). So I'm with you there. I just find that giving guys an extra dose of the iron helps them scale up faster.

-Again, I'm not here to discuss what should or shouldn't work. I'm here to share what happened to me (and is happening to others who are doing this). Strength-biased workouts with short metcon sessions (as heavy and fast as you can safely go for 3-6 mins.) translates well to metcons like Helen, Elizabeth, Cindy, and Murph.

-I understand. I'm advocating using rx'd weights as quickly as possible, provided the bar is still moving. I prefer to scale reps before weight if I can. There are enough bodyweight metcons to make up for this.The OLY lifts and the ME/DE work in the slow lifts tightens up a lot of the metcon shortcomings you think are going to happen in this scheme.Assuming it can be done at speed with little rest in roughly the same time frame, I'd rather a guy do a 15-12-9 Fran with heavier weights than 21-15-9 with lighter weights.

-That's right. When I describe "heavy" metcon, I'm not referring to near ME. In fact, I'm referring to as heavy as you can do something and still keep moving. I pick my exercises then pick my weights. For example, Monday I decided on 5 rounds of 10 KB swings and ring pushups. I figured that 32kg was the most I could handle on swings without rest and 10 pushups was about the most I could manage on the rings over the five rounds. It worked out. Sometimes they don't.

-That's why I don't like chippers. There's usually something in there that you suck at that slows you down. Say I suck at wallball and K2E. Instead of trashing my filthy fifty on those things, I'll do a WOD with something like 5 rounds of 10 wallball and 10 K2E. If I can manage 10, then I can do it quickly with little rest. I've gotten a good metcon workout with relatively heavy weights (because I suck at them), I've attacked my weaknesses, and I've gotten a good neuroendocrine response from a short, power-packed metcon.

-Are you referring to sets/reps in the strength training or the metcons? I'm not sure. I like rounds of 10s and 15s for metcons at whatever weight you're able to use. I may not understand the question.

-Steven, it is not the involvement of Type I that is my concern. It is the sacroplasmic hypertrophy and the resulting useless muscle mass and its effect on athletic prowess that is my concern.Basic ME and DE work do not cause this. What has happened in the past is the urge to increase the weights in a MET-CON so that they fall into that range causing a quick increase in "pump", DOMS, and growth. Example: If I want to gain 5 lbs quicky I can do this workout every few days:

For time-3 rounds:21 Squats @185/21 Press @ 95/21 Deadlift at 225/3-2-1 go!
The sets tend to get broken up and I turn into i"ron man" from the pump.in about 2 weeks viola: 5lbs heavier with no descrenable increase in maximum strength or body fat and a slow down in all running/reactive ability.This effect works into every MET-CON I go into heavy. How do I avoid it? Go light and fast to retrain retrain the Type IIAs and hybrids to move fast again. I get my heavy work in with ME workouts with <90% and have started incorporating depth jumps into this stuff as well to get the Type IIBs.So what does this have to do with Gant's RX? nothing cotradictory as far as I can tell. He just recommends a slightly higher weight but for fewer reps on the MET-CONs. Valid enough in my book, since it still does not approach 65-85% range because bar speed and mostly unbroken sets are the indicator that you are staying below that %60 range, thus away from the prime target for sarco hypertrophy.He's only talking about it in terms of very heavy weights, but it applies with attempted fast lifting speed with anything above which you can maximally generate power at that 40-50% 1 RM zone. So it it's totally true.. which it at least partially is bar speed isn't absolute in meaning as long as you are maximally developing force and speed behind the bar as you are capable which definitely applies to the 60%+ 1 RM and higher weights.

sa 090404 med (con/gym/tabata)

nachmittag
rennradel: mal mit 3-5 zähne mehr gefahren, schöne frequenz
18km in 34min + 500m sprint um die 50km/h :-)

jm
30min gym strength skill´s

tabata
push up 23-20-10-6-7-7
sit up 22-19-20-20-19-19

stretchen

geiler tag, morgen gibts dann mana pur von der ostsee (werde morgen einen ausgiebigen ostseespaziergang machen)

fr 090304 high (con/oly/tabata)

Der Six Pack Mythos ;-)
Eat clean, get a sub 5 Fran, sub-10 Helen and Deadlift twice body weight for reps and your body will look how it’s supposed to. That may include a 6 pack and it may not.

mittag
rennradel (meine lieblingsrunde, erst ein paar lkw´s in der stadt verfolgen und dann über die dörfer) 21km-42min

abend
jm, cfwu, gymnastik skill´s
oh squats 40x10/50x3/60x3/70x2 +0,5 schön rausgeflogen beim letzten
http://www.youtube.com/watch?v=16lTUMFhYeA&feature=channel

sn deadlift + full hang snatch 30x3/40x3/50x3x1 practice
http://www.youtube.com/watch?v=FSBvC9XqFqU&feature=channel

full squat clean 50x3/60x3/70x7x1 pratice voller zug und beuge
http://www.youtube.com/watch?v=w1k7YKC2iAM&feature=channel

tabata 20on/10off fortlaufend
thruster 45kg 9 6 6 6 6 6 6 (39)
pull ups------ 8 6 6 6 6 6 5 (37)
truster nicht volle höhe, nächste mal aus dem rack ;-)
http://www.youtube.com/watch?v=VKxWNj3X5vU&feature=channel_page
stretching

gut zu wissen:
stretching ???
http://www.crossfitbrandx.com/index.php/forums/viewthread/5361/
gymnastik skill´s
http://www.drillsandskills.com/skills/index
http://www.abs-exercise-advice.com/plank.html

do 090204 reg

jm / gym / stretch 60min

heute mal wieder den pezziball genommen und die guten alten drill´s durchgegangen+ hs halten, L-sitz, bridge, divebomber, aufzüge + alle bodenstretches

mi 090104 High (con/SS)

heute mittag eine neue runde probiert, so kann ich direkt zum see und um den see laufen (keine anfahrt mit dem auto der umwelt zu liebe ;-)
con: laufen 35min 150hf

am abend SS

jm/gym

back squats 3x5er (110kg) 60/80/100/110/110/110
oh press 5x3er (60kg) 20/40/60/60/60/60/60
sn deadlift 3x6er (100kg) 60/100/100/100
w pull ups 4x5er(25kg) 10/25/25/25/25