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  1. #201
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    Quote Originally Posted by tarmyg
    5am, Boot Camp time! Cup of coffee only at this time.
    Damn it's 7 PM here in the states

    Have a great workout!

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    Quote Originally Posted by RaginCajun View Post
    Damn it's 7 PM here in the states

    Have a great workout!
    Yeah, one day I'll be back home, only 8 years to go here

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    Home after Boot Camp, Oats, whey and milk for breakfast and now Arms and Abs.

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    I don't know you can fit all the workouts in and work and care for family!!!

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    Quote Originally Posted by GirlyGymRat View Post
    I don't know you can fit all the workouts in and work and care for family!!!
    The early Boot Camp is part of work and I run my own business giving me some freedom in the time management part of it.

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    5 am and time for Boot Camp again, quick coffee and then off. Never eat this early as it makes me feel a bit off.

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    Quote Originally Posted by tarmyg
    5 am and time for Boot Camp again, quick coffee and then off. Never eat this early as it makes me feel a bit off.
    Why not just do some bulletproof coffee? I know you like your fats. Just bring some food for when you hungry later on

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    Quote Originally Posted by RaginCajun View Post
    Why not just do some bulletproof coffee? I know you like your fats. Just bring some food for when you hungry later on
    Tried it but it does not agree with me. I just go fasted until I get home around 8 am and eat then. Works pretty well.

    Having Oats, Milk, and Whey and then off for a back workout.

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    Back from back workout and 30 minutes of sitting elliptical. Really liking this one as it works the glutes like crazy. Going to do some rowing and swimming later int eh day to relax after work and then daughter pickup.

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    Quote Originally Posted by tarmyg
    Back from back workout and 30 minutes of sitting elliptical. Really liking this one as it works the glutes like crazy. Going to do some rowing and swimming later int eh day to relax after work and then daughter pickup.
    Sounds like a great day!

    Rock on!

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    Finally got to sleep in until 7 am. Feel rested and just had oats, milk, whey and some honey before chest workout.

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    Back from chest and 20 minutes on the Elliptical. The gym was packed so I'll have to finish cardio later in the day. Wife baked amazing cookies yesterday, I attribute to these cookies the amazing chest session I had today :-)

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    T - in your boot camp workouts, are you doing crossfit type stuff or a combo of a lot of different things? Just curious as I'm changing things up some and trying to get ideas on routines/daily workouts.

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    Quote Originally Posted by RaginCajun View Post
    T - in your boot camp workouts, are you doing crossfit type stuff or a combo of a lot of different things? Just curious as I'm changing things up some and trying to get ideas on routines/daily workouts.
    It's basically a high intensity workout. We structure it like this:

    Warm-up 10 min, generally slow running, suicides, jumping jacks or such combines with slow stretching the whole body.

    Core example: 10 rounds x 20 reps, 2 min rest between rounds
    Air Squats, Bird Dog, Push Ups, Squat Thrusts

    Planks: Tabata, 20 sec plank, 10 sec rest, 30 reps

    Cooldowns: Slow stretching the body to cool down.

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    Quote Originally Posted by tarmyg
    It's basically a high intensity workout. We structure it like this: Warm-up 10 min, generally slow running, suicides, jumping jacks or such combines with slow stretching the whole body. Core example: 10 rounds x 20 reps, 2 min rest between rounds Air Squats, Bird Dog, Push Ups, Squat Thrusts Planks: Tabata, 20 sec plank, 10 sec rest, 30 reps Cooldowns: Slow stretching the body to cool down.
    Thanks bud

    That's what I had in mind just wasn't sure. I'm going to incorporate more of that type of training in routine.

    I guess have a good night? It's 9am here

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    Quote Originally Posted by tarmyg
    It's basically a high intensity workout. We structure it like this: Warm-up 10 min, generally slow running, suicides, jumping jacks or such combines with slow stretching the whole body. Core example: 10 rounds x 20 reps, 2 min rest between rounds Air Squats, Bird Dog, Push Ups, Squat Thrusts Planks: Tabata, 20 sec plank, 10 sec rest, 30 reps Cooldowns: Slow stretching the body to cool down.
    I am going to try tabata planks as described!

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    Bootcamp this morning and then I went over for some crossfit. I ended up doing one single thing, 20-minute EMOM with squats loaded at 50kg, 10 reps each time. Monday I am starting Crossfit a bit more serious. Got a coach who will help me for the next four months and since he offered I am going to use that. Time to learn that sport for real I think as I am pretty useless at it now

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    Quote Originally Posted by tarmyg
    Bootcamp this morning and then I went over for some crossfit. I ended up doing one single thing, 20-minute EMOM with squats loaded at 50kg, 10 reps each time. Monday I am starting Crossfit a bit more serious. Got a coach who will help me for the next four months and since he offered I am going to use that. Time to learn that sport for real I think as I am pretty useless at it now
    That's awesome!

    Are you going to post your workouts here?

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    Quote Originally Posted by RaginCajun View Post

    That's awesome!

    Are you going to post your workouts here?
    Sure, why not.

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    5 am Monday morning and I am off to Bootcamp. Only a cup of coffee to start. I designed the Bootcamp like this today:

    Airsquat 14 reps + 10s hold
    Pushups 6 reps + 10s hold
    Push forwards 10 reps
    Pushpress 14 reps

    Planks Tabata 12 rounds

    Bootcamps are adjusted for fairly unfit people and we have thus far had zero injuries so we take it a bit slow.

    After this home and then Crossfit, first real session, at 9.

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    Finished my first real Crossfit training today. Haha, I felt miserable as I am not used to this kind of training, but very optimistic it will produce the results I am looking for. Here is today's Crossfit:

    Strength:


    1) Snatch: 10 rounds – Every 90 seconds perform:


    -1x Squat snatch (Work up to a max for the day)


    2) Back Squat: Warm up then:


    -65% x 5 reps superset with 15m sled push (medium weight)


    -75% x 5 reps superset with 15m sled push (medium weight)


    -85% x 5+ reps superset with 15m sled push (medium weight)


    *Take the percentages off of 90% of your 1 RM.


    Work Capacity: Complete 4 rounds for time of:


    -10x Hang power snatch (135#/95#)


    -Run 200m


    -10m overhead lunge (135#/95#)


    -Run 200m


    Core: 3 rounds:


    -20x GHD sit up (Optional: 20#/12# medball. Only use if you can get the reps unbroken)


    -Rest as needed


    -10x barbell back extensions (AHAP)


    -Rest as needed

  22. #222
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    Damn T, sounds like you got after it!

    Thanks for posting

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    Second day of the CrossFit journey. Reality hit as I tried handstand walking and muscle ups in rings :-) Got some good breakfast with Oats, whey, and milk. Post workout was chocolate milk with whey and a bagel.

    Today's workout looked like this (minimum a few months before lifts will be decent):

    Strength:
    1: Clean + jerk: 10 rounds – Every 2 minutes, complete:
    -1x clean + 1x split jerk (Work up to a max 1+1 for the day)
    2: Push press: Warm up then:
    -65% x 5 reps
    -75% x 5 reps
    -85% x 5+ reps *Take the percentages off of 90% of your 1 RM.

    Work Capacity:
    1: “Squat clean Grace” – Complete the following for time:
    -30x squat clean (135#/95#) *Rest until the 10 minute mark, then:
    2: Complete AMRAP in 10 minutes of:
    -8x DB power clean, alternating (70#/50#)
    -4x muscle up
    -10ft handstand walk (Increase the HS walk 10ft each round. Rd 2 = 20ft, rd 3 = 30ft, etc)

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    It is interesting how humble one can become to weights in three short days. Have not done many of these movements before and can therefore not load much at all.

    Strength:
    1: 3 rounds at max threshold pace:
    -00:00-00:59= 1x 50m sprint
    -01:00-01:59 = 1x 100m sprint
    -02:00-03:00 = 1x 200m sprint
    *rest 3 minutes between rounds

    2: Deadlift:
    Warm up then:
    -65% x 5 reps
    -75% x 5 reps
    -85% x 5+ reps
    *If you have a true 1 RM, take percentages off 90% of that number.

    Work capacity:
    Complete the following for time:
    -30x wallball (20#/12#)
    -20x chest to bar pull ups
    -10x overhead squat (body weight)
    -20x chest to bar pull ups
    -30x wallball (20#/12#)
    *You have 3 strikes on getting the barbell in position for the overhead squat. On your 3rd miss, go down to 3/4 body weight

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    Damn man that's some work!

    I know what you are saying in regards to the weight. Have to get your form down first and the weight follow

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    Nutrition is on point, reaching my goal every day thus far. Today's training looked like this:

    FILTHY 50
    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double-unders (Did 100 single-unders)

    Target time: 25min, my time 41.43


    Guessing many reps are no reps but I did get through

  27. #227
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    That is one hell of a workout!

    I miss working in a group like that, keeps me focused and determined to finish

    Keep up the hard work

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    Quote Originally Posted by tarmyg
    Nutrition is on point, reaching my goal every day thus far. Today's training looked like this: FILTHY 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double-unders (Did 100 single-unders) Target time: 25min, my time 41.43 Guessing many reps are no reps but I did get through
    Brutal workout!

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    Only one week into this project but training is truly fun, I am looking forward to each and every single day!

    Today's Workout:

    Strength: Chest
    -%65 x 5
    -%75 x 5
    -%85 x 5+

    2 WoDs:

    1:
    15 Deadlifts (95/75)
    15 Box Jumps (20/16)
    Walking Lunges: 100ft
    Medicine Ball Run: 100ft (20/14)
    20 Kettlebell Swings (12/8)
    Medicine Ball Run: 100ft (20/14)
    Walking Lunges: 100ft

    2:
    Empty Barbell OH Walking Lunges: 100ft (45/35)
    20 Reps Thrusters (75/55)
    Empty Barbell OH Walking Lunges: 100ft (45/35)
    Tyre Flips (10)
    Sandbag Run: 100ft
    20 Box Jump Burpees (30/20)
    Sandbag Run: 100ft

  30. #230
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    That's what it is all about!
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    Much slower workout today. The body is feeling (legs mostly) very tired today.

    Strenght:
    EMOM 20 min Benchpress at 110 lbx10 reps. Was to light and will increase next time.

    WOD:
    24" Box jumps x10
    16kg Kettlebell swing x10
    Strict pull-ups with rubber band to help x10

    Did 3 rounds.

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    Rest day! Badly needed :-)

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    Monday and was at it this morning again. Boy do I suck at Olympic Lifts, look like a complete idiot doing it but luckily do not care about that but about progress and I did practice a lot of Snatch, Power Snatch, and Clean Snatch today. Secondly due to my tennis elbow issue I have not worked out front arms a lot so any pull-ups are very difficult to do but I am getting there, slowly but safely.

    Today's Workout:

    Strength:
    Snatch complex: 10 rounds Every 2 minutes, perform:
    -1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)
    *Does not have to be touch and go, but no longer than 3 seconds between reps.


    2) Back squat: Warm up then:
    -70% x 3 reps superset with 1x depth jump (30-42″) - 100kg
    -80% x 3 reps superset with 1x depth jump (30-42″) - 112kg
    -90% x 3+ reps superset with 1x depth jump (30-42″) - 126kg (4 reps)


    Work Capacity:
    1: 3 rounds Every 2 minutes complete:
    -15x power clean (95#/65#)
    -15x pull ups
    *Rest 2 minutes between moving onto portion #2.


    2: 3 rounds Every 90 seconds complete:
    -10x shoulder to overhead (95#/65#)
    -10x chest to bar pull ups
    *Rest 2 minutes between moving onto portion #3.

    3: 3 rounds Every 60 seconds, complete:
    -5x thrusters (95#/65#)
    -5x bar muscle ups

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    Today the workout felt easier. I think conditioning is already improving but granted it was also an easier task today!

    Strength:
    Clean complex: 7-10 rounds Every 3 minutes, perform:
    -3x hang clean pulls + 1x hang squat clean + 1x split jerk (Work up to a max for the day)
    *Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

    2) Push press: Warm up then:
    -70% x 3 reps
    -80% x 3 reps
    -90% x 3+ reps

    Work Capacity: Complete as many rounds as possible in 10 minutes of:
    -25x double-unders (did 50 single)
    -1x rope climb (15ft) (Tennis elbow arms died so scaled down)

    Core:
    3 rounds, not timed:
    -5x Pause good morning (light to medium weight and pause is for 1 second in bottom position)
    -60 second weighted plank (AHAP), 10kg, 20kg, 30kg on back

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    Today was a bad day. Realized that Front Squat irritates my tennis elbow symptom on both arms, still hurting now, 7h later. Got to find a way to get rid of this problem. Until then I'll just have to work around it. Safe to say workout sucked today and had to stop after deadlifts. New day tomorrow!

    Strength:
    1: Pause front squat: Work up to a max for the day.
    *Use this to warm up, prime the body and get some weight moving. Don’t worry too much about weight or time between sets, but shouldn’t take more than 15-20 minutes.

    2: Deadlift: Warm up then:
    -70% x 3 reps superset with 3x max distance/height broad jump
    -80% x 3 reps superset with 3x max distance/height broad jump
    -90% x 3+ reps superset with 3x max distance/height broad jump
    *If you have a true 1 RM, take percentages off 90% of that number. With the broad jumps, really focus on hitting full extension on each jump…test your comfort zone. But don’t forget you have to land too…don’t mess yourself up on a broad jump.

    Work capacity:
    “JT” Complete 21-15-9 reps for time of:
    -Handstand push up
    -Ring dips
    -Push up

    Conditioning:
    For as long as possible, every 3 minutes, complete:
    -300m run
    -10x calories on assault bike
    *Every round, add 2 calories to the assault bike. For example, round 2 = 300m + 12 calories, rd.3 = 300m + 14 calories, etc.

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    Quote Originally Posted by tarmyg
    Today was a bad day. Realized that Front Squat irritates my tennis elbow symptom on both arms, still hurting now, 7h later. Got to find a way to get rid of this problem. Until then I'll just have to work around it. Safe to say workout sucked today and had to stop after deadlifts. New day tomorrow! Strength: 1: Pause front squat: Work up to a max for the day. *Use this to warm up, prime the body and get some weight moving. Don't worry too much about weight or time between sets, but shouldn't take more than 15-20 minutes. 2: Deadlift: Warm up then: -70% x 3 reps superset with 3x max distance/height broad jump -80% x 3 reps superset with 3x max distance/height broad jump -90% x 3+ reps superset with 3x max distance/height broad jump *If you have a true 1 RM, take percentages off 90% of that number. With the broad jumps, really focus on hitting full extension on each jump...test your comfort zone. But don't forget you have to land too...don't mess yourself up on a broad jump. Work capacity: "JT" Complete 21-15-9 reps for time of: -Handstand push up -Ring dips -Push up Conditioning: For as long as possible, every 3 minutes, complete: -300m run -10x calories on assault bike *Every round, add 2 calories to the assault bike. For example, round 2 = 300m + 12 calories, rd.3 = 300m + 14 calories, etc.
    In regards to tendinitis, you may want to lay off of all those grabbing and twisting workouts. That prob just exacerbated your tendinitis
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    Quote Originally Posted by RaginCajun View Post
    In regards to tendinitis, you may want to lay off of all those grabbing and twisting workouts. That prob just exacerbated your tendinitis
    Agreed. Seeing a specialist in 5-days also.

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    Tennis elbow shit kept me up part of the night. I still hit it this afternoon focusing on the cardio aspects of Crossfit.

    I did a modified Filthy Fifty:

    Filthy fifty
    50 box jumps with a 24-inch box,
    50 jumping pullups (Did pushups to not aggravate tennis elbow)
    50 kettlebell swings
    50 walking lunge steps
    50 knees to elbows
    50 reps of push press with 45 pounds
    50 back extensions
    50 wallballs using a 20-pound ball
    50 burpees (dropping all the way to the floor)
    50 double-unders, alt 100 single-unders
    Time: 33.10 (Last week 41.23)

  39. #239
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    Quote Originally Posted by tarmyg
    Agreed. Seeing a specialist in 5-days also.
    Hope it works out bud

    Back about 5 years ago, I had it pretty bad in my left elbow. Went to PT and they did a technique called ASTYM on it. Hurt like bloody hell but it worked!

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    Pretty decent workout today. Feel like I need to supplement Crossfit workouts when it comes to chest with something extra though as that is something that has always fallen behind for me.

    Today's workout:

    Strength:

    1: Bench press: Warm up then:
    -70% x 3 reps
    -80% x 3 reps
    -90% x 3+ reps
    *Take the percentages off of 90% of your 1 RM.

    2: 5 rounds, not for time:
    -10x 1-arm DB row, 10R/10L (AHAP)
    -10x Stiff legged deadlifts (medium weight…between 75-85% 1RM Clean)

    Work Capacity:

    5 rounds – Complete as many reps as possible in 3 minutes of:
    -3x bear complex (135#/95#)
    *1 rep = 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press and it is OK to link movements together.
    -6x box jump over (24in/20in)
    -9x toes to bar
    *Rest 60 seconds between each 3-minute AMRAP

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