Ingo fitness club

[FishnHunt]

Death by cleans last night for olympic lifting class... that hang clean + clean complex was rough! Then 1 legless rope climb every minute for 6 minutes to finish the night off.

2 reps for 6 sets, hang clean pulls at 80% 1RM
4 reps for 5 sets, hang clean + clean at 65%
3 reps for 5 sets, back squats at 75%

I ride the food & drink struggle bus too.

 

[hog slayer]

Just began playing around with a Jacobs Ladder. Quite the ball breaker. Two minutes on 4 minutes off for an hour. Just enough of a break to feel rested and recovered.

 

[FishnHunt]

This should be fun tonight... have to scale the muscle-up though.
12 Days of Christmas


For time:
Follow the 12 days of Christmas song, 1, 2, 1, 3, 2,1, etc..


1 – Ring muscle-up
2 – Handstand push-up
3 – Chest-to-bar pull-up
4 – Box jumps (30/24)
5 – Burpees
6 – Tuck Flies
7 – Kettlebell swings (70/53)
8 – Goblet Lunges (R+L=1) (70/53)
9 – Wall Balls (20/14)
10 – Mason Twists (R+L=1)
11 – Dumbbell Thrusters (40/30)
12 – 120 Double-unders

 

[RyanGSams]

I have been somewhat following this thread for a while but didn't want a lifestyle change. Until a few days before Thanksgiving I decided to stop drinking soda/pop. Which I probably drank about 40oz on average a day. December 3rd my wife had got me an early Christmas present in a Fitbit Charge 2. I weighed myself roughly the time I had stopped drinking soda around Thanksgiving and weighed 264ish lbs. The morning after I got my Fitbit I weighed myself and was 261. So by only cutting out soda I lost 4 lbs. Since I got my fitbit I have made it a goal to be on the treadmill atleast 15 mins a day. As of this morning I'm down to 249.8. I haven't really changed what I eat, just how much and have been tracking my calorie intake and have almonds and pretzel crisps and my snacks throughout the day when I would normally eat candy and chocolate.

 

[FishnHunt]

Managed to hit a bodyweight overhead squat Saturday, and then tried to kill myself with rowing and burpees last night...

250m row
20 burpees
500m row
20 rower facing burpees
750m row
20 lateral burpees over the rower
500m row
20 burpees
250 row

The last 20 burpees/250m were awful.

 

[lovemachine]

Since I cracked my ribs a few weeks ago, I haven't been able to do much. But I was feeling good Sunday, and slowly started lifting again. Didn't do much. But last night, I started dead lifting. Just took it easy, slowly increasing the weight. I managed to do 255lbs once, and had to stop there.

Going to see what I can do tonight. I don't want to over do it, but I still plan on pushing it.

 

[FishnHunt]

Since I cracked my ribs a few weeks ago, I haven't been able to do much. But I was feeling good Sunday, and slowly started lifting again. Didn't do much. But last night, I started dead lifting. Just took it easy, slowly increasing the weight. I managed to do 255lbs once, and had to stop there.

Going to see what I can do tonight. I don't want to over do it, but I still plan on pushing it.

Sounds like you're getting better!

 

[gregkl]

Managed to hit a bodyweight overhead squat Saturday, and then tried to kill myself with rowing and burpees last night...

250m row
20 burpees
500m row
20 rower facing burpees
750m row
20 lateral burpees over the rower
500m row
20 burpees
250 row

The last 20 burpees/250m were awful.

This is my Wednesday WOD. We are in deload week. Next week we retest and finish this 8-week cycle.

[FONT=&quot]AMRAP 20 min: Calorie Row/burpee over rower[/FONT]
[FONT=&quot]30 cal/30 burpee over rower[/FONT]
[FONT=&quot]25 Cal/25 burpee over rower[/FONT]
[FONT=&quot]20 cal/20 burpee over rower[/FONT]
[FONT=&quot]15 cal/15 burpee over rower[/FONT]
[FONT=&quot]10 cal/10 burpee over rower[/FONT]
[FONT=&quot]5 cal/5 burpee over rower[/FONT]

 

[FishnHunt]

This is my Wednesday WOD. We are in deload week. Next week we retest and finish this 8-week cycle.

[FONT=&amp]AMRAP 20 min: Calorie Row/burpee over rower[/FONT]
[FONT=&amp]30 cal/30 burpee over rower[/FONT]
[FONT=&amp]25 Cal/25 burpee over rower[/FONT]
[FONT=&amp]20 cal/20 burpee over rower[/FONT]
[FONT=&amp]15 cal/15 burpee over rower[/FONT]
[FONT=&amp]10 cal/10 burpee over rower[/FONT]
[FONT=&amp]5 cal/5 burpee over rower[/FONT]

Oooo that looks fun. Have to put that one on the list. FYI, make sure you pick your feet up when you jump over the rower... I'm sporting a new scar from getting lazy last night.

 

[gregkl]

Oooo that looks fun. Have to put that one on the list. FYI, make sure you pick your feet up when you jump over the rower... I'm sporting a new scar from getting lazy last night.

Yeah, I am a little concerned with getting up and over the rower. A barbell is quite a bit lower. I think it's funny that my coach is calling this a deload week. I don't consider this workout to be light. But then again, I am new to CrossFit.

 

[FishnHunt]

Yeah, I am a little concerned with getting up and over the rower. A barbell is quite a bit lower. I think it's funny that my coach is calling this a deload week. I don't consider this workout to be light. But then again, I am new to CrossFit.

You probably won't notice the difference till you get tired. Then it's just a matter of slowing down a little and paying attention when you jump.

It took me a while to get used to deload weeks myself. It's mostly in my head for me, I pretty much run at 70% effort and don't record any times/reps. You want to be tired after deload work, but not wrecked.

 

[gregkl]

You probably won't notice the difference till you get tired. Then it's just a matter of slowing down a little and paying attention when you jump.

It took me a while to get used to deload weeks myself. It's mostly in my head for me, I pretty much run at 70% effort and don't record any times/reps. You want to be tired after deload work, but not wrecked.

Yeah, Monday's workout wasn't too bad. Considering last Friday's workout had 90 pull-ups along with overhead squats. (Josh)

"Bell"

3 RFT
21 deadlifts
15 pull-ups
9 front squats

I scaled weight to 75lbs for both the deadlift and FS. Plus I'm still using assistance on pull-ups. Blue band. I try to go one band down in assistance each 8 week cycle.

 

[Sylvain]

Today wasn't too bad
150m row or 100m run (I ran for 5 rounds, indoors)
4 power cleans
4 hanging power cleans
AMRAP 12 mins.

i did 125# then dropped to 105# after round one.

and I still eat like crap as stated above

And yet my hot tub has an ozone generator. I breathe that all the dang time. Fortunately I am usually eating dark chocolate in the tub so I get the anti-oxidant action too.

side note: have you ever used a hot tub as a giant fondue pot? Just float the pails of chocolate around and go to town

Quit eating chocolate in the tub Doc!

 

[Sylvain]

Since I cracked my ribs a few weeks ago, I haven't been able to do much. But I was feeling good Sunday, and slowly started lifting again. Didn't do much. But last night, I started dead lifting. Just took it easy, slowly increasing the weight. I managed to do 255lbs once, and had to stop there.

Going to see what I can do tonight. I don't want to over do it, but I still plan on pushing it.

I've been sick in the last few days.
I'm back to working out and eating food.

 

[hoosierdoc]

Quit eating chocolate in the tub Doc!

haha, nice link! If you come visit south side of Indy I'll make you a pail of chocolate and we'll hop in

 

[FishnHunt]

More aerobic fun last night.... this one hurt. Getting back on the rower after 50 sit-ups was pretty terrible but the set of 40 sit-ups was worse for some reason...

Rowing Annie
For time:
500m row
50 double unders
50 sit-ups
400m row
40 double unders
40 sit-ups
300m row
30 double unders
30 sit-ups
200m row
20 double unders
20 sit-ups
100m row
10 double unders
10 sit-ups

 

[hoosierdoc]

That looks painful. Good job knocking it out

 

[Sylvain]

haha, nice link! If you come visit south side of Indy I'll make you a pail of chocolate and we'll hop in

I love chocolate!

 

[ChristianPatriot]

Well it's New Year's resolution time again. Eat clean. Workout. I don't have any weight goals this year, but I'd like to get down to 10-15% body fat. That should put me around 170-180ish lbs. I'm probly in the 30% range right now at 220lbs. I'm not letting my wife see me with my shirt off till our anniversary in October. Should be fun!

 

[Indy317]

Well it's New Year's resolution time again. Eat clean. Workout. I don't have any weight goals this year, but I'd like to get down to 10-15% body fat. That should put me around 170-180ish lbs. I'm probly in the 30% range right now at 220lbs.

I went on vacation in June of last year. A cruise with a land vacation for two weeks. Worked out in a nice fitness center on the cruise ship almost every day. Did lots of hiking. Even with eating more than I normally would, I ended up losing ten pounds. Then we changed work schedules and my home workout routine got trashed, plus I ended up working a lot of over-time towards the end of the year so I had even less time to workout. I have since gained about seven pounds back, mostly in my stomach. My workouts have been sparse and injuries haven't helped. I've finally decided that I'm just going to have to make a firm workout schedule and stick to it. I'm also changing up my diet. I'm going to eat about half the amount of cereal I normally eat every day, plus I'm going to not eat that on my days off as I will have time to cook something like eggs and turkey bacon, or maybe even French toast. I will also go back to drinking protein shakes to make up for the sugar/carb calories I'm cutting out of my diet. I would like to mostly burn excess body fat, but also increase my strength/muscle mass a bit. I'm 5'9" and at 153 right now. Would like to get up to 160 if the additional weight can be all muscle. Good luck to everyone trying to get into better shape in 2017.