“CrossFit Total Devastation” ...

“CrossFit Total Devastation”

Back Squat 135# Max Reps in 10 Minutes - 75 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 50 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 107 reps

75/50/107 - 232 reps - 7 Rep PR! - I feel like I just did Fran!

Previous: March 5, 2010 - 80/60/85 - 225 total reps

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

“Deathwish”...

“Deathwish”
21 Deadlifts (225)
100 Barbell Hops
18 Deadlifts (225)
100 Barbell Hops
15 Deadlifts (225)
100 Barbell Hops
12 Deadlifts (225)
100 Barbell Hops

Barbell Hops are a lateral jump over the bar. Every jump counts as a rep, so over and back = 2 reps

13:57 Rx

Weight Lifting Wednesday...

Weight Lifting Wednesday

1. Deadlift
5-4-3-2-1 reps
185x5
195x4
205x3
225x1
225x1

2. Bench Press
5-4-3-2-1 reps
275x5
315x4
325x3
365x2
Failed on 405# (need to try 385 first!)

Alternate between Deads and Bench, resting as needed between lifts. Warm up as needed and attempt a max effort lift on each attempt. If you fail, it still counts as an attempt.

Deadlift & Pull-Up Triples...

1. Deadlift
7 sets of 3 reps
Best - 375x3 PR
Previous 3x3 PR was 275# on 4/28

2. Weighted Pull up
5 sets of 3 reps
Best - 78x3 PR
Previous 3x3 PR was 70# on 4/12
 
It was nice to work strength today instead of a metcon. Felt like a vacation.

Deadlift & "G.I. Joe"...

IYesterday was a rest day so I felt pretty strong. I love to deadlift so I was looking forward to the strength portion of todays's workout. The Burpee Box Jumps were another story.

1. Deadlift - 5 sets of 5
275x5
275x5
275x5
275x5
315x5

2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 12:53

Deadlift & "Giving The Middle Finger To Gravity"...

1. Deadlift
7 sets of 1 rep - 315,325,335,345,355,295,295

I completed 7 sets of 1 rep. All seven reps were 80 - 105% of my1-rep Max.

2. "Giving The Middle Finger To Gravity"...
3 rounds for time of: 22:56 as Rx
600 meter Run
2 Rope Climbs (15')
15 Box Jumps, 24"

I wore a 20 lbs weight vest for the entire WOD and it was 86 degrees! That might have been the hardest workout I have ever done! The rope climbs and box jumps with the 20lb vest were a mental and physical commitment.

Barbell Snatch & "Dark & Stormy"...

1. Snatch
3 x 3 across - 65#

These were performed as Squat Snatches. Reps were stop and go - no bouncing.

2. "Dark and Stormy" - 11:25
25 Deadlifts (135#)
50 Pull ups
25 Deadlifts (135#)

Deadlifts & "Christine"...

1. Deadlift
3 sets of 5 across - 275#

2. "Christine"
3 rounds for time of: 14:47
500 meter Row
12 Deadlifts (Bodyweight - 160#)
21 Box Jumps (20")

1st WOD as Rx!

Deadlift & Barbell Complex...

1. Deadlift
3 x 3 reps across - 275#

Reps should be "strength style" - stop at the bottom of each rep, no bouncing, no dropping.

2. BB Complex
For time: 4:41
10 Thrusters (75)
15 Power Cleans
20 Deadlifts



Set up one bar and rip through this complex once. Scale weights as needed, but use the same weight for all three movements.

Easy Day...

My legs are still sore from Friday's CFNE leg blitz. Crazy that bodyweight training can create that much DOMS.

My training looked like this:

Deadlift - 135lbs - 25 reps
Push-Ups - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps

I finished with: Single Unders - 250 reps

“Deadlift Terribleness”, TRX Training & Jumping Rope...

Complete as many reps as possible in 3 sets of Deadlifts. After each set strip the bar and reload with the appropriate weight. I completed AMRAP with 225#, then rest as needed, reset the bar with 135# and again complete AMRAP Deads, rest as needed, reset the bar with 95# and again complete AMRAP Deadlifts.

Weights:
225# x 8 reps
135# x 22 reps
95#  x 32 reps

This was not for time. Go for max reps and rest as needed between sets. Reps should be touch and go. No stopping, no bouncing. You may rest at the top, but resting at the bottom terminates the set.

Then I did:

TRX Chest Press - 30 reps
TRX Plank (knees to elbows) - 30 reps
Hanging Pike (toes to hands) - 50 reps

I finished with:  Jumping Rope (single unders) - 20x50 - 1000 reps

Deadlift Singles, Kettlebell, Clubbell & TRX Training......

My training looked like this:

Deadlift - 275x1, 315x1, 365x1(PR)
50 Double Swipes (2 Clubbells) - 15lb clubbell
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise) - 15lb clubbell
10 Farmers Walks - 150 ft each - 32kg bells

I finished with: TRX Plank (knees to elbows) - 50 reps

Deadlifts & "Snakebite"...

1. Deadlift
3 x 5 reps across - 205lbs
Reps were "strength style" - stop at the bottom of each rep, no bouncing, no dropping.

2. "Snake Bite"
21-15-9 reps for time of: 15:29
Squat Snatch (45)
C2B Pull ups
 
That sucked! I really need to work on my form in the snatch and the kipping pull-ups. I plan on training with kettlebells tomorrow and am really looking forward to it!

Push, Pull & Swing...

My training looked like this today:

 

Five rounds for time of:

• 135 pound Deadlift, 15 reps
• 15 push-ups
• Total Time: 7:54

I finished with:

• Clubbell Swings - 15lb clubbell - 50 reps
• Clubbell Throws - 15lb clubbell - 50 reps 

Strength & Clubbells...

My training looked like this:

Squat
185x5
205x5
225x5
245x5
265x5

Bench Press
185x5
195x5
205x5
215x5
225x5

Deadlift
225x5
235x5
245x5
255x5
265x5

I finished with:
Arm Cast - 25lb clubbell - 50 reps
Swipes - 15lb clubbells - 50 reps

5 Sets of 5...

My training looked like this:

Deadlift
225x5
235x5
245x5
255x5
265x5

Bench Press
185x5
195x5
205x5
215x5
225x5

Shoulder Press (standing)
95x5
105x5
115x5
125x5
135x5

I was pumped to be able to get 135x5 on my last set of shoulder presses. I currently weigh about 160lbs and I am not far from pressing my body weight!

Push & Pull...

My training looked like this today:

Ten rounds for time of:

• 135 pound Deadlift, 15 reps
• 15 push-ups
• Total Time: 22:09

I finished with: Hanging Pikes (feet to hands) - 25 reps

Great workout!

 It is nice to mix in training that you have not done before. I have been training with primarily kettlebells for the last 6 years and still love them but adding crossfit a few days a week has jump started my enthusiasm. I truly believe that the training program you are not currently doing (or never have done) is probably what you should add to get through plateaus and go to the next level....physically and mentally.

“CrossFit Total Devastation”

I borrowed this workout from Crossfit Affliction - http://www.crossfitaffliction.com/

Back Squat 135# Max Reps in 10 Minutes - 85 reps

5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 85 reps


It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.