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    Couple of things to think of here, and adjust ...

    Couple of things to think of here, and adjust


    1. Grip, Foostance, core activation.

    2. Also when are you doing your press days? Is it before or after your bench day? Rest Days inbetween? ...
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    Little bit of squat work 135x5 185 x5 225...

    Little bit of squat work

    135x5
    185 x5
    225 x5
    275 x 3
    315 x 3
    345 x 1
    375 x 1
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    That 6th rep is a tough cookie to swallow, gotta...

    That 6th rep is a tough cookie to swallow, gotta "really want it" as Jim would say.

    Hats off to you with 90min of rolling. Cant imagine. Good Luck with the squat!
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    warmup 500m row PVC Pipe stretches Banded...

    warmup
    500m row
    PVC Pipe stretches
    Banded Stretches for shoulders
    10 Pushups
    10 situps
    10 airsquats

    Mobility stretches and foam rolling for squats with focus on hips flexors, and hamstrings.
  5. Agreed. Just for example, here are some...

    Agreed.


    Just for example, here are some Random WOD's from Froning's gym
  6. What I meant to say is that strength is bigger...

    What I meant to say is that strength is bigger part than what most people would think at the majority of gym's I visit. I travel alot, and deploy so I usually do my research before I leave home so I...
  7. Strength training is now a part of most gyms. ...

    Strength training is now a part of most gyms.

    Most of the gym's, and I mean "most" that I know of locally run at least 3 strength days per week. When you show up to workout its not "optional"...
  8. I have been running Wendler for over 2+ years. ...

    I have been running Wendler for over 2+ years. I have been doing Crossfit for a tad amount over that time as well.

    Am I a better athlete just soley for doing Crossfit? Sure. Do I have...
  9. I hate to give one word answers, but If I had to...

    I hate to give one word answers, but If I had to I would say...

    Crossfit.


    Im not sure where you live or if you have accessible but that is what I would suggest. My wife did the same, she...
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    Big fan of the Wendler 5/3/1. I started doing...

    Big fan of the Wendler 5/3/1. I started doing it after an injury back in 2011.

    Rules are simple. Follow the program and you will pick up a minimum of 5lbs on your upper body lifts per month...
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    Family success.....

    Just had a couple of success stories to share. Keep in mind were the typical married couple with children both working full time jobs, and in our middle 30's. This might get a lil long winded.
    ...
  12. Thread: At a crossroad

    by nojoke
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    Train for your specialty, dont beat around the...

    Train for your specialty, dont beat around the bush and makes thing more complicated than they are. Accept the fact you will absolutely suck at some skills, and kickass at the others. Pick a goal,...
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    I guess its about what your goals are, train for...

    I guess its about what your goals are, train for them whether its being strong, or a combo of both. There will be tradeoff's in each respective area for over specializing.

    I used to Crossfit...
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    455 Deadlift & 285lb front squat, and 1:28 500m...

    455 Deadlift & 285lb front squat, and 1:28 500m row. This was all last week. This is also 3 months after I broke my Fibula/leg...... 5'10 -- 194lbs Bodyweight. Trying to get back to my old maxes...
  15. Thread: Skill Training

    by nojoke
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    Here is another good piece from Jim Wendler. I...

    Here is another good piece from Jim Wendler. I dont think the app is available anymore. People had a bad deal of using his name and making money off the App's, so I think it was taken down. Here...
  16. Thread: Skill Training

    by nojoke
    Replies
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    You need to find out what your limitations are,...

    You need to find out what your limitations are, and work on them. By that I mean weaknesses whether its strength, balance, flexibility or just mental, and attack those limitations.

    There are...
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    My best 500m sprint is 1:26. I went from a 1:39...

    My best 500m sprint is 1:26. I went from a 1:39 and dipped into the 1:20's by just having a collegiate level rower look at my technique which wasnt bad off the getgo.

    5'10 195lbs, and have a...
  18. I used to Crossfit alot (dont anymore) had...

    I used to Crossfit alot (dont anymore) had awesome conditioning, but HATED running, I have never been good at it, or should I say not efficient, even in my youth and playing high school sports. ...
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    Try mixing some simple carbs in it with, I like...

    Try mixing some simple carbs in it with, I like to mix my protein shakes with 8oz almond milk, 4oz of berries, and a tbsp of almond butter. Good dose of everything (good fats, protein, carbs) ,...
  20. Thread: New Year Goals

    by nojoke
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    Awesome goals, looks like your on a good track to...

    Awesome goals, looks like your on a good track to meet those. I'm coming back from leg injury myself in August which have slowed my 12 goals down, but im almost 100% again.

    New Goals for...
  21. off day.....they happen.

    off day.....they happen.
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    If your looking for a really good and simple...

    If your looking for a really good and simple structured strength program I really like the Wendler 5/3/1 Program. It easy, its effective. I have gotten gains from this program after adapting it...
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    Been playing war games all week at work, 14 hours...

    Been playing war games all week at work, 14 hours shifts. Quick session today


    5x5 Progressive Deadlift

    375 x 5
    380 x 5
    385 x 5
    390 x 5
    400 x 5
  24. Thread: Upping the Ante

    by nojoke
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    Start picking something and "cash out" with a...

    Start picking something and "cash out" with a skill at the end of your workout you either suck at or want to improve on. The quicker and smarter you attack the skill the easier. Easy as that!!!
  25. Mark, I kind of have a similar story. I wouldnt...

    Mark, I kind of have a similar story. I wouldnt say I have put Crossfit totally aside, but im definitely not as into as I was before. I took a boatload away from it, and will continue to embrace...
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