4X4's Training Log

MaryStella · **Posted:** Sun May 17, 2009 4:14 pm

Yep that is crossfit's endurance training site. I mostly stick to the main Crossfit website and do their workout of the day. But this is good stuff too.

www.crossfit.com

if your interested.

4X4 · **Posted:** Mon May 25, 2009 1:02 pm

Note: This routine is subject to modifications.

I didn't lift this last week because I was sick and figuring out a new routine. I'm going to keep it simple. There was WAY too much analysis going on in my head.

Session 1:
Vertical Push
Deadlift "Death Set"
Lat work

72 hours rest

Session 2:
Vertical Push
Deadlift "Death Set"
Lat work

MaryStella · **Posted:** Mon May 25, 2009 4:18 pm

Hope your feeling better. what is a death set? to failure?

4X4 · **Posted:** Mon May 25, 2009 5:41 pm

MaryStella wrote:

Hope your feeling better. what is a death set? to failure?

One 20 rep set with your 10RM then add 5-10lbs the next session.

4X4 · **Posted:** Mon May 25, 2009 6:21 pm

Monday 5.25.09

DB Shoulder Press
47's 5RM

Deadlifts
226lbsx20reps

DB Rows
20x40's

Hammer Curls
3x5x21's

Edit: I may have to go beltless DL because I had trouble breathing doing high reps.

4X4 · **Posted:** Mon May 25, 2009 6:32 pm

MaryStella wrote:

What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.

That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio.

MaryStella · **Posted:** Mon May 25, 2009 8:59 pm

4X4 wrote:

MaryStella wrote:

Hope your feeling better. what is a death set? to failure?

One 20 rep set with your 10RM then add 5-10lbs the next session.

what are RMs?

MaryStella · **Posted:** Mon May 25, 2009 9:03 pm

4X4 wrote:

MaryStella wrote:

What about adding DL or squatting into your cardio routine. Check out some of my crossfit workouts. It is cardio lifting. Just a suggestion. Log looking good.

That reminds me. On Sherdog MMA forums conditioning section they have a DL your own bodyweight for reps in 5 minutes challenge. I can't enter the challenge because I'm not a regular poster, but that would be good cardio.

Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.

4X4 · **Posted:** Mon May 25, 2009 9:25 pm

MaryStella wrote:

4X4 wrote:

MaryStella wrote:

Hope your feeling better. what is a death set? to failure?

One 20 rep set with your 10RM then add 5-10lbs the next session.

what are RMs?

RM=Rep Max. 1 rep max, 3 rep max, 5 rep max, 10 rep max
http://www.exrx.net/Calculators/OneRepMax.html

http://www.jackalsgym.com/html.aspx?html=max_epley.html

MaryStella · **Posted:** Mon May 25, 2009 9:35 pm

ok sorry I learned it as max rep. not rep max but i understand now.

4X4 · **Posted:** Mon May 25, 2009 9:35 pm

MaryStella wrote:

Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.

I'd like to see "fight gone bad." I'll do a search on crossfit.com discussion board, I'm registered.

My legs are already sore from today. That's not supposed to happen until tomorrow.

4X4 · **Posted:** Mon May 25, 2009 9:43 pm

4X4 wrote:

MaryStella wrote:

Yep I've done this and it gets tiring. You start off throwing the weight because it's light and you think you can keep doing it forever but it get heavy when you start to fatigue after a couple of minutes. I think the reasoning behind it is for MMA your going to be throwing someone to the ground that is about your size and they go for 5 minutes rounds which is long time so you need to be well conditioned. one of my favorite crossfit workouts is "fight gone bad" it was designed for MMA BJ Penn. I think i've got it in my training log.

I'd like to see "fight gone bad." I'll do a search on crossfit.com discussion board, I'm registered.

My legs are already sore from today. That's not supposed to happen until tomorrow.

Mary, I found it on page 6 of your training log. Thanks You Rock!

viewtopic.php?f=24&t=16251&p=192494&hilit=fight+gone+bad#p192494

4X4 · **Posted:** Wed May 27, 2009 2:35 pm

Tuesday May 26th

Abs:
Planks
1st set 90 sec
2nd set 60 sec

Note: No cardio because I got home later than expected.

MaryStella · **Posted:** Wed May 27, 2009 5:59 pm

There is a couple videos of people doing "Fight Gone Bad" one the main crossfit website under exercise demos if you wanna check that out too.

4X4 · **Posted:** Thu May 28, 2009 8:54 pm

Thursday May 28th

DB Flat Bench (hammer grip)
60's for 7 reps
I could have used more weight.

Full Squat
1x10x200lbs
1x7x200lbs

Deadlift (no belt)
2x10x200lbs

Note: I didn't go to bed until close to 4 am last night. My goal is to move my own BW around for as many reps as possible. I'll eventually add BW exercises to my routine over time.

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4X4's Training Log

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