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RE: Self Destruction (added pics of my lard butt) COMME... - Mar. 13 2008 14:53:20
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Slyblackdragon
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Thanks man!
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RE: Self Destruction (added pics of my lard butt) COMME... - Mar. 14 2008 7:16:52
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Slyblackdragon
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Scaled Crossfit Metcon WOD from today:
3 Rounds for time of:
run 400m (ran 800m the first time,  )
25 Situps
25 Back extensions
Time: 19:50
Note- Found out my fitness has really suffered as of late, I will try squatting less often and working more Crossfit Metcon workouts in during the week, likely on Tues. and Thurs.
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 17 2008 22:19:44
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Slyblackdragon
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O.K., it is that time again folks. Cardio after weights just isn't working for me, and linear progression is starting to run dry, so I am back doing Crossfit again. I am trying to figure out how to add more ME work into their routines, but I definitely need to work on my GPP and conditioning. So, be prepared for some weird and hardcore workouts to come. WATCH THIS SPACE!
Today's workout:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
I had to do a dumbed down version of this, so mine was:
6 Dips, 6 Kipping Pullups
4 Jack-knife Pushups
8 70 lbs Dumbbell Swings
I finished with 6 Rounds + 6 Dips and 1 Pullup in 20 minutes. I was sucking some wind, but due to some equipment issues (mainly the nuts on my dumbbell coming lose and the weights almost sliding off) I didn't get to push myself 100%. Still, it was probably for the best to ease myself back into this kind of training.
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 17 2008 22:26:24
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cricket_fire
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Nice work dawg - those crossfitters are mad
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 18 2008 8:15:23
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MMA Guy
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bloody 'eck, handstand pushups in a corssfit?!
i'd try and flip over and probably land on my head!
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 19 2008 20:44:28
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Slyblackdragon
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Another Crossfit Met-con workout today.
"Fight Gone Bad" (name coined by BJ Penn after he finished it)
Wall Ball Shots (10 ft target, 20 lbs ball)
Sumo Deadlift High Pulls (75 lbs)
Box Jumps (20" box)
Push Press (75 lbs)
Subbed in Jumping Pullups instead of C2 Rower
3 Rounds, 1 minute at each station, no rest between stations. 1 minute rest after each round. Add up each full rep completed at each station, each round, for a total score.
My score:
Round 1: 14/8/14/10/20
Round 2: 19/9/14/8/18
Round 3: 14/11/12/24/26 (really pushed myself at the end)
Total: 221
So 3 Rounds, 5 minutes each round, 1 minute rest between rounds. (sound familiar?) Was created for MMA fighters to mimic the UFC's round system.
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 21 2008 3:24:36
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Slyblackdragon
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4 rounds of:
Run 400 m
rest 2 mins
times (SLOW!):
1:30:53
1:41:96
1:57:00
1:53:00
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 21 2008 3:58:07
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cricket_fire
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You're one crazy motha lova
No real heavy weights any more?
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 21 2008 5:45:50
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Slyblackdragon
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quote:
ORIGINAL: cricket_fire
You're one crazy motha lova
No real heavy weights any more?
Of course there will still be heavy weights, silly Canadian! lol. Yeah I was supposed to take a week off anyway, so I figured I may as well work my fitness during that week. I believe a lot of my problems with my heavy lifting was that I never truly recovered from my workouts, something my lack of fitness and conditioning is backing up. I figure if I can get my recovery ability and conditioning up, I will be able to lift with more intensity than ever before.
I still want to lift heavy, but am still figuring out quite how to work it. Crossfit usually has 2 heavy lifting days (usually one lift up to a 1,3, or 5 rm). I think on those two lifting days I will rotate my old A and B workouts from Starting Strength. Worth a shot anyway!
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 21 2008 15:41:32
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Big_BK
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Keep Up the good work bro!
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 21 2008 18:48:33
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Slyblackdragon
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Thanks man! Will do my best!
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RE: Self Destruction (added pics of my lard butt) COMME... - Mar. 24 2008 22:25:16
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Slyblackdragon
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120 pullups
120 dips
35 mins 
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RE: Self Destruction (added pics of my lard butt) COMME... - Mar. 25 2008 2:51:12
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Slyblackdragon
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A bit slow. I was supposed to do 30 muscle ups for time but can't even do one, so I had to substitute.
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 26 2008 22:29:19
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Slyblackdragon
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Barbara 'Lite'
5 rounds for time with 3 minutes rest between rounds of:
Pullups- x10
Pushups- x20
Situps- x30
"Air" Squats- x30
2:34
3:06
3:17
3:29
3:11
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Mar. 28 2008 4:25:57
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Slyblackdragon
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"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
as requested 13:16 (previous time last year was 12:47 but with a 35 lb dumbbell)
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RE: Self Destruction (added pics of my lard butt) COMME... - Apr. 1 2008 2:50:00
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Slyblackdragon
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"Fran"
21-15-9
95 lb thrusters
kipping pullups
Time: 8:01 (slow, but my last Fran was 15:24. PR by 7:23!)
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Apr. 2 2008 19:38:49
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Slyblackdragon
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5 Rounds
20 GHD Situps
15 Back Extensions
Time: 10:58
Note- globo gym's GHD was a rickety thing that looks to be older than me. Every joint was loose and the whole thing "wiggled" during each rep. Also, the GHD situps seemed to hurt my lower back. Maybe I wasn't doing the correctly?
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Apr. 3 2008 19:44:34
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Slyblackdragon
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HOLY CRAP! My abs have never ever been this sore. For whatever reason the area next to my rectus abdominus (6 pack muscles) is sore as hell! I couldn't even sit up out of bed today without a good arm kip!
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