nzazad
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I've been a loooong time reader of Chaos and Pain (2009) and have seen nothing but fantastic results from it, be it gaining strength, dropping body fat or a combination of the two if i'm not partaking in alcoholic festivities every weekend.
Now for the controversy, I use to be on the anti-crossfit band wagon, but had to try it out as part of my course placement. Gave it one try and I was hooked. Reasons being;
A: The ****'s ****ing fun
B: A large majority of the people actually lift heavy and with decent technique compared to the mass of gym bro's I see at my university gym.
C: I've always loved high intensity training. From 13-21 I did a variety of martial arts (Taekwon Do and BJJ) and moved into Boxing and Kickboxing heavily from 16-21. As much as I love pure strength training a part of me will always have an itching to huff and puff.
I've decided to keep a log and document my results while running the two. I think they can compliment each other quite well. Chaos and pain is all about high intensity, high frequency training and Crossfit's motto is 'Constantly varied, high intensity, functional movements.'. **** sounds similar, huh?
I'll be running the Intermediate Deadlift Version from Destroy the Opposition as i've recently pulled two lower back muscles (No, not from Crossfit. One from babying another injury and losing tightness in a deadlift, the other while kickboxing.) and want to rebuild myself back up. I'll be writing my weights in kilograms as I really can't be bothered converting to lbs for every lift. Times by 2.2 and you get a close number
Stats;
Age: 23
Weight: 89kg / 195lb
Height: 5'10"
B-Squat: 180kg / 396lb high bar, oly style.
F-Squat: 140kg / 308lb
Bench: 130kg / 285lb close grip, paused.
Press: 80kg / 175lb
Deadlift: 200kg / 440lb
Clean: 115kg / 253lb
Snatch: 95kg / 210lb
2k Row: 7:24min (haven't checked in a while)
Fran: 3:29min (last checked 9 months ago)
Training log
Sets x Weight x Reps
Monday - 27th.
Deadlift
6x140x4 - Went a lot lighter than I would normally as the lower back felt niggly.
Weighted pull ups
4x10x8
Bench
3x80x8 - paused
Barbell hypers
4x26.5x10
Lying leg curl
70x8
63x8
56x8
Tuesday - 28th
Press
3x70x4 - paused
3x70x4 - touch'n'go
Chest supported rows - hook grip
3x80x8
Parallette dips
3x12
Ghd sit up
4x10
V-sit up
3x20
Exercise ball crunch
2x50
Stretching
20 mins full body
Wednesday - 29th
8:30AM SESSION:
Front squats - paused
2x120x4
2x110x4
2x100x4
Preacher curl sets into 21's @ 10kg
2x35x6
2x32.5x6
Leg extensions
3x91x12
Hand stand practice
-Free stand hold practice
-Walking practice
Did this for the duration of a couple songs, TRC - Go Hard or Go Home, Upon a Burning Body - Carlito's Way, Warhound - No Love.
3:30PM SESSION
Muscle up practice
3 ring muscle ups every second minute for 10 minutes. - **** was awful, haven't been on the rings in ages and my hands got very rough.
12 minute E.M.O.M (Every minute, on the minute. Three movements, four rotations through. Start a movement on the minute and move through the circuit)
10 kipping chest to bar pull ups.
20 2-pood kettlebell swings
30 Skipping rope double unders.
Now for the controversy, I use to be on the anti-crossfit band wagon, but had to try it out as part of my course placement. Gave it one try and I was hooked. Reasons being;
A: The ****'s ****ing fun
B: A large majority of the people actually lift heavy and with decent technique compared to the mass of gym bro's I see at my university gym.
C: I've always loved high intensity training. From 13-21 I did a variety of martial arts (Taekwon Do and BJJ) and moved into Boxing and Kickboxing heavily from 16-21. As much as I love pure strength training a part of me will always have an itching to huff and puff.
I've decided to keep a log and document my results while running the two. I think they can compliment each other quite well. Chaos and pain is all about high intensity, high frequency training and Crossfit's motto is 'Constantly varied, high intensity, functional movements.'. **** sounds similar, huh?
I'll be running the Intermediate Deadlift Version from Destroy the Opposition as i've recently pulled two lower back muscles (No, not from Crossfit. One from babying another injury and losing tightness in a deadlift, the other while kickboxing.) and want to rebuild myself back up. I'll be writing my weights in kilograms as I really can't be bothered converting to lbs for every lift. Times by 2.2 and you get a close number
Stats;
Age: 23
Weight: 89kg / 195lb
Height: 5'10"
B-Squat: 180kg / 396lb high bar, oly style.
F-Squat: 140kg / 308lb
Bench: 130kg / 285lb close grip, paused.
Press: 80kg / 175lb
Deadlift: 200kg / 440lb
Clean: 115kg / 253lb
Snatch: 95kg / 210lb
2k Row: 7:24min (haven't checked in a while)
Fran: 3:29min (last checked 9 months ago)
Training log
Sets x Weight x Reps
Monday - 27th.
Deadlift
6x140x4 - Went a lot lighter than I would normally as the lower back felt niggly.
Weighted pull ups
4x10x8
Bench
3x80x8 - paused
Barbell hypers
4x26.5x10
Lying leg curl
70x8
63x8
56x8
Tuesday - 28th
Press
3x70x4 - paused
3x70x4 - touch'n'go
Chest supported rows - hook grip
3x80x8
Parallette dips
3x12
Ghd sit up
4x10
V-sit up
3x20
Exercise ball crunch
2x50
Stretching
20 mins full body
Wednesday - 29th
8:30AM SESSION:
Front squats - paused
2x120x4
2x110x4
2x100x4
Preacher curl sets into 21's @ 10kg
2x35x6
2x32.5x6
Leg extensions
3x91x12
Hand stand practice
-Free stand hold practice
-Walking practice
Did this for the duration of a couple songs, TRC - Go Hard or Go Home, Upon a Burning Body - Carlito's Way, Warhound - No Love.
3:30PM SESSION
Muscle up practice
3 ring muscle ups every second minute for 10 minutes. - **** was awful, haven't been on the rings in ages and my hands got very rough.
12 minute E.M.O.M (Every minute, on the minute. Three movements, four rotations through. Start a movement on the minute and move through the circuit)
10 kipping chest to bar pull ups.
20 2-pood kettlebell swings
30 Skipping rope double unders.