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#101 drexler

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Posted 09 February 2012 - 06:06 PM

100th post in this thread.

#102 SavageSnipes

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Posted 09 February 2012 - 08:35 PM

If you think alternating grip deadlifts are unsafe, you really need to learn more about lifting. Mixed grip deadlifts are safe, I've been doing deadlifts that way, way before I started Xfit.

As for the duration of workout, selection for TACP or SFAS has multiple 2ish hour long pt sessions. While the Basic Recon Course is designed to take and build up people through long PT sessions. SFAS, they expect you to show up, ready to put out.


As for workout duration, I cannot transition straight into SEALfit workouts, which are all around 1.5 hours long, in my current physical shape. I'm building up my body (maxing the APFT) before I make the jump into longer duration workouts.

Oh, btw, don't be surprised if you crossfit style workouts at some of the higher military schools. SWCC, TACP, CCT, PJ, and a few others all use that style of training.


Dude, I'm well aware on the over under grip. I wouldn't be able to pull 350+ on DL with double overhand. I'd lose the bar. I'm saying it's extremely dumb and unsafe to do a full clean starting from the floor with an over under grip. Look at them. They rest all the weight on their bellies while switching hands. It's just dumb.

I saw your before and after pictures and congrats on the progress thus far. I would at least suggest you start doing some daily cardio. A mile around the track each day at your own pace, steadily increasing

Just a thought, I would assume BT would kick your ass into shape a bit and give you some of the conditioning necessary for becoming a specialist



#103 drexler

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Posted 09 February 2012 - 10:37 PM

My knees are aggravated when I run. Which is why I haven't ran in two weeks and won't for the next month or so while I attend physical therapy to strengthen my quads and hips. (even though I squat at least once a week).

Once I can run again I'll restart my 5k running plan again Posted Image.


As for relying on basic to get you in shape for a high level SF course. Don't rely on it, you don't go from basic right to selection (except for SWCC, CCT, and PJ). For CCT and PJ you better enter BMT maxing the PAST test or you will fail, AF BMT is like a summer camp, it's a joke. Army SF programs will have you spending at least 3 months at OSUT where pt isn't as hard as BCT. You can loose a lot of your gains at OSUT.

Don't rely on basic to build your muscular endurance, instead go into whatever branch you want maxing their PFT for SF. I've got two ex-army SF men preaching this to me.


Btw, you may want to read what I quoted, you said mixed grip deads are unsafe Posted Image

Edited by drexler, 09 February 2012 - 10:38 PM.


#104 SavageSnipes

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Posted 09 February 2012 - 11:16 PM

It's what i meant. They do an over under for the dead then switch to a double over for the clean. kind of ridiculous

#105 Distortion_UK

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Posted 10 February 2012 - 05:56 AM

He's right, if you're doing cleans but starting with a mixed grip you're asking for trouble. If your cleaning you go both over hand, and for deadlfts use mixed or both over. I use mixed if i'm lifting over 120kg other wise my grip will fail.

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#106 drexler

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Posted 10 February 2012 - 09:23 AM

It's a axle clean and jerk. I didn't invent it, I also think they're dangerous, but that's how the lift is preformed. Blame strongmen competition for it, not crossfit.

Edited by drexler, 10 February 2012 - 09:29 AM.


#107 Distortion_UK

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Posted 11 February 2012 - 02:01 PM

its a very unnecessary pointless form of lift, it has no advantages over traditional clean and jerk. All if does is increase risk of injury.

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#108 drexler

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Posted 14 February 2012 - 07:06 PM

Fuck distance rowing.


Strength
deadlifts
200x10
245x 15


WOD - 23:46
2000m row
50 wallballs
1000m row
35 wallballs
500m row
20 wallballs

#109 drexler

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Posted 15 February 2012 - 07:22 PM

Pre-wod
95lb front squat tabata (20 seconds on, 10 second rest. 8 rounds)
total reps - 49

Today's workout was long.
40 pullups
Navajo get ups (going from indian style sitting to standing with 40lb vest)
10 thrusters @ 95lbs
400m 44lb kettlebell carry
30 kettlebell swings
400m Overhead dumbell carry (30lbs)
10 broad jumps (must pass 6ft)
48 pushups
200m Punching bag carry.

Time: 49:55

Edited by drexler, 15 February 2012 - 07:24 PM.


#110 drexler

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Posted 16 February 2012 - 09:02 PM

PreWod
1/2 mile run - time 3:22 (3 seconds faster then previous PR)

WOD
21 power cleans
21 thrusters
15 cleans
15 thrusters
9 cleans
9 thrusters

time: 17:30 (I fucking sucked today)

Weight 75 or 80

Edited by drexler, 16 February 2012 - 09:03 PM.


#111 drexler

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Posted 17 February 2012 - 05:46 PM

Pre WOD

Deadlifts
3x185
3x 225
7x240


WOD
7 rounds

5 calorie row
10 wallballs
15 kettlebell swings
20 dub jumps

time: 22:45

#112 drexler

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Posted 18 February 2012 - 11:02 AM

Easy day today

New PR on 1 mile at 7:25

squatted 135, 3 reps, 5 sets. Tested out the vibrams minimalist shoe cause we had a rep from New Balance there today.

Edited by drexler, 18 February 2012 - 11:03 AM.


#113 SavageSnipes

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Posted 21 February 2012 - 05:05 AM

It's a axle clean and jerk. I didn't invent it, I also think they're dangerous, but that's how the lift is preformed. Blame strongmen competition for it, not crossfit.


crossfit and strongman go hand in hand. so yes you can blame crossfit lol


its a very unnecessary pointless form of lift, it has no advantages over traditional clean and jerk. All if does is increase risk of injury.


i agree entirely. completely stupid.

#114 drexler

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Posted 21 February 2012 - 12:08 PM

Umm, how is crossfit related to strongman in any way, shape, or form?


They're too completely separate athletic disciples. Crossfit in no way shape or form uses any of the events in a strongman competition nor does strongman use any crossfit style workouts in a strongman competition.




Now, I'm going to politely ask you to leave my log and don't post here again. You're not going to sway me from crossfitting and picking up a simple cardio/strength training routine simply on the basis that I'm going get bored with it fast and stop doing. I'm not going to sit here and debate it, nor do I want to. I know what works for me and is helping me achieve my military goals. If you want to debate it's effectiveness there are many sites that'll allow you to do that. If you want to bash it, go to bodybuilding.com. This is where I like to log my workouts, that's pretty much it. Good day.

Edited by drexler, 21 February 2012 - 12:28 PM.


#115 drexler

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Posted 21 February 2012 - 06:56 PM

PreWod front squats

75% 5RM 5 reps @ 135
80% 5RM 3 reps @ 145
95% 5RM AMRAP @ 160


WOD
1k row
100 jumping jacks
25 clapping pushups (got them unbroken)
800m run
100 mono kicks (4 sets of 25)
25 thrusters @ 75lbs (4 sets)
300 single bounce jumping jacks (idk I suck at them Posted Image)

time: 26:04

#116 drexler

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Posted 22 February 2012 - 08:33 PM

Pre wod

75% DL 5RM max 5 reps @ 200
85% DL 5RM 3 reps @ 225
95% DL 5RM 7 reps @ 250

WOD
800m run
50 hurdle jumps
50 najavo get ups
800 m run
30 jumps
30 getups
800m run
20
20

#117 drexler

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Posted 23 February 2012 - 02:40 PM

2,000 viewers !@!@!

#118 drexler

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Posted 25 February 2012 - 08:53 AM

WOD
Tabata
Pullups
Sumo deadlifts
tsanmies
box jumps
walking lunges

Edited by drexler, 25 February 2012 - 08:53 AM.


#119 drexler

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Posted 01 March 2012 - 07:47 PM

Pre WOD
1RM Front Squat new PR at 225lb fail @ 235lb

5 rep max hang clean 135lb, 2 reps @ 150.

WOD
250m row
40 situp
500m row
25 situps
750m row
15 situps

time: 10:54

#120 drexler

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Posted 02 March 2012 - 06:08 PM

WOD 1 of the Crossfit Games

7 Minutes of burpees

Total: 60

#121 Globemasta III

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Posted 07 March 2012 - 11:32 PM

It's what i meant. They do an over under for the dead then switch to a double over for the clean. kind of ridiculous


wuts gonna happen is one of the guys is gonna rest the weight to far on their stomachs, and +SNAP+ goes there knees or back from losing balance and dropping it on their knees or falling backwards
OFWGKTA

#122 drexler

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Posted 08 March 2012 - 07:35 PM

Posted Image



Pre wod

Deadlift
5 @ 185
5 @ 235
7 @ 260


WOD
15 box jumps
12 75lbs push press
9 knees to chest.

#123 drexler

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Posted 09 March 2012 - 06:35 PM

Pre WOD
Hang clean
5 reps @ 95
5 reps @ 105
7 reps @ 125

WOD
800m run
1000m row
50 pushups
100 air squats
5 pullups
50 hanging knee raises
50 crunches
50 knees to chest
Time: 29:54

Edited by drexler, 09 March 2012 - 06:37 PM.


#124 drexler

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Posted 14 March 2012 - 07:37 PM

WOD

2000m row
1600m run
Time: 17:26

#125 drexler

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Posted 15 March 2012 - 06:45 PM

Strength
Hang Cleans
3 rep @ 105
3 rep @ 115
10 rep @ 125
WOD - Crossfit games 12.4 variant

12 Min AMRAP
150 wallballs @ 16lb
90 pvc jumps
30 kettlebell swings

Got all but 10 kettlebell swings

#126 TechPB-Mike

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Posted 18 March 2012 - 09:30 AM

crossfit is a "fad" huh?

That's Jenn's arm (my wife) after just two months at CrossfitBNI here in Riverview. She goes 3 times a week. Keep in mind, this is a 35 year old mother of two

Posted Image

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Posted 18 March 2012 - 10:05 AM

crossfit is a "fad" huh?

That's Jenn's arm (my wife) after just two months at CrossfitBNI here in Riverview. She goes 3 times a week. Keep in mind, this is a 35 year old mother of two

Posted Image



first after mike
and keep that up Jenn!

Edited by PBKidKill, 18 March 2012 - 10:05 AM.

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#128 drexler

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Posted 18 March 2012 - 10:28 AM

Nice mike. I've been able to up my 1RM squat from 195 to 225 in two months through training at my local gym. All my lifts have seen major improvements though :)

#129 TechPB-Mike

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Posted 18 March 2012 - 11:12 AM

drexler I also want to tell ya that I completed my first FRAN, unscaled all the way through

95 pound Thrusters
Kips with chin above the bar

I incinerated my palms, struggled the most with the pull-ups but I go my chin above the bar almost every single time. It took me just under 14 minutes.

I blasted through the 21 thrusters, took a few minutes to get through the pullups (had to break them up into groups of 4 & 5), struggled with the middle thruster set of 15 (had to drop the bar once), but I turned it on at the end and blasted through the last 9 thrusters nonstop, and had to break up the final pullups into 3 groups of 3

Over three months of work to pull off my first FRAN. You could have taken a filet knife to my palms and I still would have finished.

Posted Image

My right hand was just as bad, and if I would have known I still would have had that much skin left, I wouldn't have paused to put on more chalk.

#130 drexler

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Posted 18 March 2012 - 12:08 PM

Nice, I still need to improve my upper body strength before I attempt a RX fran. I'm happy that in the last few months I've been able to go from not being able to do a chinup to being able to do 3 in a row.

Now I just need to get better at pullups.

You should have posted a video of the workout on the youtube channel :)

#131 TechPB-Mike

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Posted 18 March 2012 - 02:30 PM

^^ what got me to pullups was the "jump ups". I would stack 45 pound plates until my wrist was about 3 inches above the bar with my arm fully extended (usually one or two). Then I would jump up and get my chin above the bar, then slooooowly drop back down. Basically doing a "negative" pullup. I had to be really careful because I've got a severally injured rotator cuff, pullups scare the shit out of me.

Originally I was doing the rings, leaning back with my feet on a box, but that wasn't getting me anywhere near doing pullups. After about 3 weeks of doing jump-ups, I did my first kip. Then every single day, I tried to do at least 1 to 3 kips before I would leave.

Soon 3 because 5, 5 became 10. But every single time I was at the box, I would do at least 3 or 4 kips, either before or after the workout.

Then of course, anytime the workout called for pullups, I would do my "jump ups". The shit worked, now I can knock them out


I'll post a video in a few months, when I'm down below 210 pounds (under 12% BF) and can pull a sub-5 minute FRAN. My goal is to be sub-5 minutes by the end of the year. Got a LONG way to go

#132 drexler

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Posted 18 March 2012 - 04:56 PM

lol, I want to get a sub 1 hour murph.
1m run
100 pullups
200 pushups
300 situps
1m run.

I'm going to be transitioning to SEALfit workouts by the end of this summer. So hopefully by next year I'll be in good enough shape to tryout for Army Special Forces.<

Edited by drexler, 18 March 2012 - 04:57 PM.


#133 drexler

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Posted 20 March 2012 - 07:02 PM

Pre wod lifts
deadlift
5x205
3x235
7x260

God this workout was miserable, gassed after the row and couldn't catch my breath.
WOD
1500m row (new 500m PR, 1:30)
20 clean and jerk @ 95lbs
30 burpees
40 box jumps
600m run

time: 30:19

Edited by drexler, 20 March 2012 - 07:02 PM.


#134 drexler

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Posted 21 March 2012 - 05:35 PM

Pre WOD

Hang Cleans
5@ 105
3@ 120
12@ 135


WOD
3 rounds
400m run
21 push press @ 75lbs
12 pullups

time: 19:32

Edited by drexler, 21 March 2012 - 05:36 PM.


#135 TechPB-Mike

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Posted 21 March 2012 - 06:24 PM

drex I set a PR for thrusters at 165 today, w00t!!! Ass hit the yoga ball, and I locked it out up top!

Then I did my first handstand pushup today. I had the 45 pound plate to elevate the "pad", but I got one up!

Holy shit those are NOT easy!

#136 drexler

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Posted 21 March 2012 - 07:09 PM

Nope and I'd be some serious money that the games Wod will have HS pushups.

http://games.crossfi...he-open?#tabs-5

edit: I was wrong.


Btw, are you going to regionals over in west palm next month?

Edited by drexler, 21 March 2012 - 07:11 PM.


#137 TechPB-Mike

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Posted 21 March 2012 - 10:34 PM

Nope and I'd be some serious money that the games Wod will have HS pushups.

http://games.crossfi...he-open?#tabs-5

edit: I was wrong.


Btw, are you going to regionals over in west palm next month?



nahhhh I figure I'm at LEAST 9+ months away from being in any sort of competition shape. If I can pull a sub-5 minute FRAN, I'll start entering competitions. There are still quite a few things I have trouble with, double unders, hand stand pushups, walking on my hands, etc

Quite a few "RTG" movements I don't quite have the skills yet. I'm still relatively a one-trick pony, definitely not in any sort of competition strength yet

#138 drexler

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Posted 22 March 2012 - 09:28 AM

Well I'm going to give the games WOD a shot today. Thankfully I'm not sore from Tuesday's workout.

#139 drexler

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Posted 22 March 2012 - 07:43 PM

Did the games WOD today.

Weight 75lb
Subbed chest to bar pullups with low jumping pullups

Wod
3 thrusters
3 pullups
6 thrusters
6 pullups
increasing by 3 until the exercise is over after 7 minutes.
I made it through round 15 of thrusters gaining a total of 75 reps.
Then I proceeded to row 90 calories in 5 minutes.

Edited by drexler, 22 March 2012 - 07:43 PM.


#140 drexler

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Posted 23 March 2012 - 06:36 PM

Strength
front squat
160x5
180x3
200x6

WOD
50 cal row
25 box jumps
35 cal row
25 box jumps
20 cal row
25 box jumps

Time: 9:58

#141 jdatkinsn

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Posted 25 March 2012 - 05:48 PM

lol, I want to get a sub 1 hour murph.
1m run
100 pullups
200 pushups
300 situps
1m run.

I'm going to be transitioning to SEALfit workouts by the end of this summer. So hopefully by next year I'll be in good enough shape to tryout for Army Special Forces.<


Hit 58 minutes on the nose today in Murph.

First mile was 5:55, cruised through the pullups (well, as best as one can "cruise" through 100 pullups- they're definitely my best lift), got annihilated by pushups, recovered well with situps, last mile was 7:31.

The pushups seriously fucked me up, though. I don't know why I was so gassed, but man, I got rocked.

Edited by jdatkinsn, 25 March 2012 - 05:49 PM.


#142 drexler

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Posted 25 March 2012 - 08:32 PM

Everyone gets rocked on the pushups.

#143 drexler

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Posted 27 March 2012 - 04:50 PM

Pre WOD Deadlift

Broke into the 300lb deadlift club with a pr of 315lb.


WOD
800m run
30 box jumps
60 kb swings @ 44lbs
400m run
20 jumps
40 swings
200m run
10 jumps
20 swings

time: 19:12

#144 drexler

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Posted 29 March 2012 - 09:23 AM

WOD
2000m row - 7:47
rest
1000m row - 3:47
rest
500m row - 1:37

Edited by drexler, 29 March 2012 - 09:23 AM.


#145 drexler

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Posted 29 March 2012 - 08:44 PM

WOD
12 minutes

12 wallballs
200m run

Reps, 84

#146 drexler

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Posted 03 April 2012 - 09:12 PM

Pre wod
20x 60lb hang squat sntaches.
WOD
1k row
100 kbs @ 55lbs
100 squats

#147 drexler

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Posted 04 April 2012 - 09:45 PM

WOD
30 clean and jerk at 105lbs

14:32

#148 drexler

drexler

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Posted 05 April 2012 - 07:43 PM

Wod

800m run

then

10 rounds

10 situps
10 knees to chest

then

800m run

time: 19:13

#149 drexler

drexler

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Posted 06 April 2012 - 06:46 PM

WOD
50 Curtiss P's

A Curtiss P is a clean and jerk into 2 walking lunges.

18:32

#150 drexler

drexler

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Posted 12 April 2012 - 10:48 AM

WOD
100 burpees




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