Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Ergonine and Regionals: Crossfit greatness (sp)

CJ_Xfit89

CJ_Xfit89

Board Sponsor
I'll be doing a dual log.
I'm running Anafuse at 4 caps per day with E9 for pre workout.

Will post results in both logs with comments.
 
Weightlifting
-every 60 seconds for 6 round do 3 reps @85-90%
A1: Back Squat (3-3-3-3-3-3)
-Establish you 85-90% max back squat
155kg

Rest

Move straight into B1
Metcon (Time)
Every 60 seconds for 8 sets

1 X Squat Snatch @ 85% (60kg)

rest 5 mins

4 min cap

30 Snatch @52kgs

-1 rep every 5 seconds minimum

rest 10 mins
Conditioning
Metcon (Time)
12 min cap

30 Wall ball 9 / 6
30 Kb swing 24 / 16
30 Pull up
30 Bar thruster 20 / 15
15 Burpee box jump 24 / 20
15 T2B
15 Power clean 62 / 40
30 Double unders
15 Cal row Calorie row

Time: 10.18min RX



Invalid Link Removed

Taste: 10/5

Initial thoughts: great endurance and crazy pump. I had pump in biceps during back squats at the start.

Just 1 session today so was great.

Working through deltoid impingement which is good.

I can tell the difference in just 1 workout.
 
In.
 
Dude you squat 6x3 @ 340lbs w/ only 60 sec rest?? I don't think I could do that unless someone put a gun to my head. Had to do 3x8 at 320 (70% of training max?) a few weeks back and I'm sure it took 20 min *srs*
 
Hyde said:
Dude you squat 6x3 @ 340lbs w/ only 60 sec rest?? I don't think I could do that unless someone put a gun to my head. Had to do 3x8 at 320 (70% of training max?) a few weeks back and I'm sure it took 20 min *srs*
Click to expand...

Yes.
I was breathing pretty heavily lol
 
NoAddedHmones said:
Dominating your workouts dude! whats differences are you noticing acutely from E9?
Click to expand...

Acute: slightly increased endurance and better perceived rate of exertion. Strength was great. Hit a new squat clean and complex PR today in both sessions

Cleaned 125kg (5kg increase)

High hang clean pull + Hang clean + squat clean (not dropping the bar) 105kg (10kg increase)

AM session

Weightlifting
A1: Front Squat (3,4,2,4,1,4) E2MOM

Wave pattern
1) 3@65
2) 4@70
3) 2@75
4) 3@80
5) 1@85 ---> 130kg
6) 4@75

Metcon (No Measure)
Every 2 mins for 6 sets

Squat clean

1,2) 60,65%
3,4) 70,75%
5,6) 85,90%
7,8) 85+

Went for a new 1RM and got it. 125kg

rest 5 mins

4 x 3 Split Jerk
Working on footwork and finish position so was just the bar today.

PM session
High hang clean pull + Hang clean + squat clean (not dropping the bar) 105kg PR!!!!!

Metcon (for time)
1000m row
30 clusters 60kg
30 Burpee over bar
150 double unders

15 mins RX
 
Snap of my PR clean

Invalid Link Removed
 
4.3.15

Weightlifting
Metcon (Weight)
Every 90 seconds for 8 sets

A1. 5 x Flat bench press @80-85%
A2. 6 x Strict pull up

Worked up to 85kg on bench. Kept elbows in to ensure no issues with shoulders.

rest 5 mins

Emom 10mins

2 Bar muscle up

rest 8mins
Conditioning
Metcon (No Measure)
Emom 12 mins Alternating mins between 1 & 2, 6 rounds per option.

1) 2 Ring muscle up
4 Power clean 62 / 40

2) 4 Speed Hand stand push up
20 / 10 Double unders

Gassed today. Last night's workout and today had me blowing hard. So much workout capacity which is great but Damn it catches up with me.
 
EBF_2356 said:
4.3.15 Weightlifting Metcon (Weight) Every 90 seconds for 8 sets A1. 5 x Flat bench press @80-85% A2. 6 x Strict pull up Worked up to 85kg on bench. Kept elbows in to ensure no issues with shoulders. rest 5 mins Emom 10mins 2 Bar muscle up rest 8mins Conditioning Metcon (No Measure) Emom 12 mins Alternating mins between 1 & 2, 6 rounds per option. 1) 2 Ring muscle up 4 Power clean 62 / 40 2) 4 Speed Hand stand push up 20 / 10 Double unders Gassed today. Last night's workout and today had me blowing hard. So much workout capacity which is great but Damn it catches up with me.
Click to expand...
Haha I almost wonder if it's possible that e9 is doing this. I started dosing two days ago and have noticed some increased libido as well. Very odd. Not unpleasant though ha
 
booneman77 said:
Haha I almost wonder if it's possible that e9 is doing this. I started dosing two days ago and have noticed some increased libido as well. Very odd. Not unpleasant though ha
Click to expand...

Haven't notice libido from E9 but have from anafuse. Poor mrs is finding it hard to walk straight
 
EBF_2356 said:
4.3.15

Weightlifting
Metcon (Weight)
Every 90 seconds for 8 sets

A1. 5 x Flat bench press @80-85%
A2. 6 x Strict pull up
Click to expand...

Are the benchpress and pullups supersetted, and then 90 sec rest given after the pullups before the next bench?
 
Hyde said:
Are the benchpress and pullups supersetted, and then 90 sec rest given after the pullups before the next bench?
Click to expand...

Almost. It's a paused bench press so it's basically only 45 seconds rest then into pull ups.

It's all slow eccentric part of the movement. 5 sec eccentric
 
7 min cap

50 Double under
5 x Snatch 40 / 30

40 Double under
4 x Snatch 50 / 40

30 Double under
3 x Snatch 60 / 45

20 Double under
2 x Snatch 70 / 50

Time: 5.10 min RX

Overhead squat work
Worked up to 90kg x 5 reps

Lots of mobility today working on lats and rotator cuffs.

15.2 tomorrow morning. Can't wait.
 
Not that great in the grand scheme of things. Games Athletes are getting 300 +
 
Invalid Link Removed

Food porn time

1 scoop cellucor vanilla flavour
1 egg
150ml almond milk unsweetened
Cinnamon to taste
Lots of low fat sugar free whipped cream
Sugar Free maple syrup

(Not pictured - 200g scotch fillets steak with 150g green veggies with gluten free sugar free BBQ sauce and 1 tsp sugar free peanut butter.

Shared the pancake with the mrs. She's a fan
 
EBF_2356 said:
1 scoop cellucor vanilla flavour
1 egg
150ml almond milk unsweetened
Cinnamon to taste
Lots of low fat sugar free whipped cream
Sugar Free maple syrup

(Not pictured - 200g scotch fillets steak with 150g green veggies with gluten free sugar free BBQ sauce and 1 tsp sugar free peanut butter.
Click to expand...

Looks delightful. Reminds me of my pre-training meal the other weekend...

[video=youtube;7YmQyoUW3y0]https://www.youtube.com/watch?v=7YmQyoUW3y0[/video]​
 
Crazy workouts. E9 is getting better with use.

9.3.15

WL:
EMOM 6 mins

Back squat 85%
155kg x 2 EMOM

Snatch
Did 20 light at 60% working on the 2nd pull ensuring I'm punching the bar out not using my shoulder to rotate the bar through the pull.

WL: EMOM 9 mins power cleans
1 to 3 mins
3 x 3 65% 85kg

4 to 6 mins
3 x 2 75% 95.5 kg

7 to 9 mins
3 x 1 85% 106.5kg

Metcon
"Dianish"
21-15-9
Deadlift 100kg
HSPU

Rule: after every set of the HSPU complete a 300m run. Every time you drop out of the HSPU 200 m

7.45min RX

Did not miss any handstand push ups meaning I completed every set straight without any fails.
 
Holy hell lol.
If I ever venture to AUS I am not going to workout with you

I would collapse ;)
 
Endurance is getting better. E9 is working it'd magic.

Mrs commented that I'm getting size around chest and through front delts. All the training and diet is paying off with proper supplementation which makes me happy.

Vascularity is still paper thin and prominent. So chalky and veiny it's great. Pumps are ridiculous.

I do like pump products but dislike what they can do especially deadlifting like I do for heaps of reps. Them forearm pumps are ridiculous
 
10.3.15

AM

Weightlifting
Metcon (Weight)
Every 90 seconds for 8 sets

5 x Flat bench press @80-85% (85kg)
6 x Strict T2B

rest 5 mins

Emom 10mins

3 Bar muscle up

rest 5 mins
Conditioning
Metcon
Emom 18 mins Alternating mins between 1, 2 & 3.

1) 10 Burpee box jump 24 / 20

2) 8 Kb clean + jerk 24 / 16

2) 200m row

PM session

#1

8 RFT
20 cal row
10 alternating pistols
5 strict HSPU

Time: 16.30min RX


#2

10min AMRAP (60kg)

10 power clean
10 alt front rack lunge
10 push press
15 sit ups

Got 6 rounds + 20 reps RX
 
Weightlifting
A1: Front Squat (3,4,2,4,1,4)
Wave pattern
1) 3@65
2) 4@70
3) 2@75
4) 3@80
5) 1@85
6) 4@75

Metcon
Every 2 mins for 6 sets

Squat clean

1,2) 60,65%
3,4) 70,75%
5,6) 85,90%
7,8) 85+ 107kg

rest 5 mins

4 x 3 Split Jerk @ 70%
rest 2mins between sets
Conditioning
Metcon (Time)
5 min Amrap

3 Pw clean 60 / 40
4 Front squat
5 Dead lift

7 rounds

then

For Time:
18-12-6

SHSPU
Dead Lift 100 / 70

5.07min rx
 
I've never seen plate loading like in that "wave set"

I'm guessing your rests were the time to switch plates between each set
 
Driven2lift said:
I've never seen plate loading like in that "wave set"

I'm guessing your rests were the time to switch plates between each set
Click to expand...

Correct. It's essentially every minute on the minute I.e. EMOM
 
Dat crossfit lingo ha. Like a whole new language
 
You must log in or register to reply here.
Back
Top