Ergonine and Regionals: Crossfit greatness (sp)

[Hyde]

That complex w/ the power cleans and lunges sounds brutal. That's a heavy lunge.

 

[CJ_Xfit89]

That complex w/ the power cleans and lunges sounds brutal. That's a heavy lunge.

My 1RM lunge for each leg Is 140kg

 

[Hyde]

My 1RM lunge for each leg Is 140kg

You've lunged over 300lb? Like a BSS really I suppose?

 

[CJ_Xfit89]

Correct. My 10 RM is 100kg lol

 

[Hyde]

Correct. My 10 RM is 100kg lol

Dafuq.....I need to start lunging again lol

 

[CJ_Xfit89]

Dafuq.....I need to start lunging again lol

Hahah

 

[CJ_Xfit89]

AM session

Back Squat
E2MOM
*Set 1 - 4 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 rep @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 rep @ 90%
*Set 7 - 2 rep @ 85%
*Set 8 - 6 rep @ 80%

New 6 RM PR***

Metcon
12 min AMRAP
1 Power clean 70kg
2 Front squat 70kg
4 alt front rack rear lunge 70 kg
8 HSPU

Got 7 rounds plus 14 reps RX


PM

3 RFT

50 Double unders
10 alternating pistols
10 DB 32 kg alternating

5.02 min RX

Rest 5 mins

3 RFT
10 Deadlift 110kg
12 wall ball 12kg
10 box jumps 30"
30/60/90 double unders

Time: 7.02min rx

 

[CJ_Xfit89]

Flex but no tensing

 

[booneman77]

Flex but no tensing <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116002"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116003"/>

I can see you blood moving in those veins ha. Suck vascularity

 

[Hyde]

Arms looking sick. Bet you've got a good 6pack rolling too.

 

[wasme]

...crazy vascular.. your workouts looks exhausting.

 

[CJ_Xfit89]

15.3

480 reps

 

[CJ_Xfit89]

Cheeky relaxed abs pic

 

[LeanEngineer]

Dang late on this log! But awesome workouts!

 

[Athletix]

Looking good man

 

[CJ_Xfit89]

feeling really good.

have had a slight dip in calories yesterday so up them today. ate 3/4 of a chicken today (rotisserie chicken at the chicken shop) minus the bones and majority of skin and carcass so about 600g chicken in total of the 1kg bird with veggies.

 

[CJ_Xfit89]

16.3.15

AM session

E2MOM (12 mins 6 sets)
Front squat x 2 reps
60% 65%
70% 75%
85% 90% (135kg x2)

Every 90 seconds 12 mins (8 sets)
1 x Squat clean
60% 65% 70% 75% 80% 85% 90% 90%
Worked up to 1 @ 115kg 90%

For time
3 squat clean 90% (115kg)
6 squat clean 85% 107.5kg
9 squat clean 80% 97.5kg

5.02 min RX
Can't change bars... must use 1 bar and change weights

PM session

10 x 10 back squat 65% 115kg

Rest 5 mins

5 RFT
10 alternating pistols
20 Double unders

Time: 4.22min

3 mins rest

4RFT
200m row
10 burpee over rower

Time: 6.22min rx

5 mins rest

For time
800 row
100 double unders
50 alternating pistols
10 muscle ups

Time: 10.30min rx



What a day

 

[Driven2lift]

Holy workout session.

 

[CJ_Xfit89]

Holy workout session.

Feeling good man. Had massage therapy.

I added a video on instagram for you if you get a chance

 

[Hyde]

Dude. Nice squatting. That's some intense front work, and 100 reps on back to kick off the evening sesh ain't no joke.

 

[CJ_Xfit89]

17/3/2015

Warm-up
4 rounds

5 Bar only S2OH
5 Snatch
5 Kipping pull up

Weightlifting
Metcon (No Measure)
1) 5 x Strict pull up BW + 10kgs
2) 5 x Strict S2OH @ 65% (50kg)

rest 5 mins

Emom 10
3 bar muscle up

rest 5 mins

15 mins

1.1 Snatch @85%

- 2 snatch every min 1.1= snatch first rep then snatch 2nd rep exactly 10 seconds after, rest the remaining min.

-Spend 8 mins building up to 85% snatch weight.

PM Session

MU technique

Every 90 seconds (15 mins I.e. 10 sets)
3 ring MU's

Metcon
3 RFT
40 cal row
35 KB swings (full swing) 32kg
30 24" box jumps
25 push ups
20 alternating lungs BW +20kg overhead

Time: 20.50 min RX

Absolutely stuffed. This wod really tested my endurance.

 

[CJ_Xfit89]

http://anabolicminds.com/forum/company-promotions/265900-cant-you-counqu3r.html

 

[CJ_Xfit89]

Rest day today.

Have been giving the body a pretty serious beat down for 10 days straight.

Almost every day has been 2 sessions per day so I have earned a rest.

Did have my E9 upon waking with breakfast. Will have a cheat meal tonight to relax

 

[Driven2lift]

Rest day today. Have been giving the body a pretty serious beat down for 10 days straight. Almost every day has been 2 sessions per day so I have earned a rest. Did have my E9 upon waking with breakfast. Will have a cheat meal tonight to relax

Cheat meal = pictures?

#foodpornaddict

 

[CJ_Xfit89]

Will be posting. Must be gluten free as I am celiac.

Will give you all filthy food porn pics tonight

 

[Driven2lift]

Will be posting. Must be gluten free as I am celiac. Will give you all filthy food porn pics tonight

Don't think I knew that.

I have some decent GF desserts if you are ever feeling like baking

 

[CJ_Xfit89]

Don't think I knew that.

I have some decent GF desserts if you are ever feeling like baking

Send em over.
[email protected]

 

[CJ_Xfit89]

 

[NoAddedHmones]

View attachment 116220

Rollin with OL these days? Nice!!

 

[CJ_Xfit89]

Rollin with OL these days? Nice!!

Thanks bro. Big honor to be part of a movement

 

[CJ_Xfit89]

Wave loading
Front squat

3@65%
4@70%
2@75%
3@80%
1@85%
4@75%

130kg worked up to

E2MOM
12 mins

Squat clean (%1RM)
60,65
70,75
85,90
85+

Rest 2 mins

Work up to heavy complex

Clean + hang clean + jerk

107.5kg

2.5kg PR

Metcon
Diane
21-15-9
Deadlift 100kg
HSPU

Pr time 3.45min rx

 

[Hyde]

Nice jerkin' PR

 

[CJ_Xfit89]

Nice jerkin' PR

The way you say that makes me laugh hahahah

 

[Driven2lift]

Nice jerkin' PR

Is a PR a jerk requiring less reps as opposed to more?

 

[Athletix]

The way you say that makes me laugh hahahah

lol so can I use that as a new E9 benefit?

Good work man, your workouts make me feel tired just reading them

 

[CJ_Xfit89]

Is a PR a jerk requiring less reps as opposed to more?

No. Haha.

I got a heavier weight

 

[CJ_Xfit89]

lol so can I use that as a new E9 benefit? Good work man, your workouts make me feel tired just reading them

Of course you can matey

 

[CJ_Xfit89]

15.4

85 reps

 

[CJ_Xfit89]

Pretty lean

 

[CJ_Xfit89]

 

[Driven2lift]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116363"/> Pretty lean

Crazy double image in there lol

But definitely lean, looking great brother

 

[NoAddedHmones]

Shredded Broooo

 

[CJ_Xfit89]

Crazy double image in there lol But definitely lean, looking great brother

Haha

Magic

 

[Hyde]

Haha

Magic

Sorcery

 

[Driven2lift]

Anyone who wants to hear more about Ergonine can check out my recent SuppTalk radio interview for Athletix

You can skip at least the first 5 to just hear about E9

 

[CJ_Xfit89]

Anyone who wants to hear more about Ergonine can check out my recent SuppTalk radio interview for Athletix You can skip at least the first 5 to just hear about E9

Will have a listen D!!!

 

[CJ_Xfit89]

Today was just ridiculous training volume

AM session

EMOM 8 mins
Strict press 65kg x 3 8 sets

Back squat EMOM 9 mins 152.5kg x 3

EMOM 10 mins
2 bar muscle ups
20 double unders

ALTERNATING EMOM 18 mins
1. 7 burped box jumps 24"
2. 7 thrusters 40kg
3. 7 chest to bar pull ups

PM session

EMOM 7 mins Back squat 155kg x 3 reps

Metcon 32 min running clock

WOD 1
20 Alternating lunges with 40kg over head
10 clean and jerk 70kg (6:05min)

Rest 3 mins 7 min AMRAP
40 DU's
10 burpee pull ups (4 rounds plus 40 DUs)

3 min rest

2km row

Time: 25.01 min rx +

 

[Hyde]

Who (or what) dictates your daily routine and volume?

 

[CJ_Xfit89]

Who (or what) dictates your daily routine and volume?

I only sought individual programming last month so been following him and his coaching. Seen great progress so far.

Today is a rest day. It's 2 days on with 2 a day sessions then 1 rest day wash and repeat

 

[CJ_Xfit89]

15.5

9.01 min rx