Workout Posts - craig horstman - beyond the whiteboard

craig horstman
Lightning Gym 58 Sessions

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58 Workout Posts

craig horstman Lightning Gym
Subbed 95lb push press. Ripped callous and didn't do last set of pullups

Ricky : 8.0 rounds | Not Rx'd

7 rounds of: 10 Pull-ups 5 Dumbbell Deadlifts 70 lbs 8 Push Presses 95 lbs plus a partial round of: 0 Pull-ups 10 Dumbbell Deadlifts 70 lbs 8 Push Presses 95 lbs

Comment · 0 Comments · Dec 30, 2011
craig horstman Lightning Gym

Baseline (Evansville Crossfit) : 6 mins 38 secs | Rx'd

500 m Rows 50 Air Squats 40 Push-ups 30 AbMat Sit-ups 20 Wall Balls 20 lbs 10 Pull-ups

Comment · 0 Comments · Dec 29, 2011
craig horstman Lightning Gym

Baseline (Evansville Crossfit) : 6 mins 38 secs | Rx'd

500 m Rows 50 Air Squats 40 Push-ups 30 AbMat Sit-ups 20 Wall Balls 20 lbs 10 Pull-ups

Comment · 0 Comments · Dec 29, 2011
craig horstman Lightning Gym
used 75lbs

5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats : 8 mins 11 secs | Not Rx'd

5 rounds of: 9 Deadlifts 75 lbs 6 Hang Power Snatches 75 lbs 3 Overhead Squats 75 lbs

Comment · 0 Comments · Dec 27, 2011
craig horstman Lightning Gym
subbed jumping pullups

AMRAP 20 mins: Box Jumps, Toes To Bars and Pull-ups : 8.0 rounds | Not Rx'd

8 rounds of: 18 Box Jump (24 In.)s 15 Toes-to-bars 12 Jumping Pull-ups

Comment · 0 Comments · Dec 26, 2011
craig horstman Lightning Gym
subbed 30 pullups and bench dips for muscle ups

FT: Muscle Ups, Push Press and Rows : 11 mins 49 secs | Not Rx'd

30 Pull-ups 30 Bench Dips 100 Push Presses 45 lbs 1000 m Rows

Comment · 0 Comments · Dec 23, 2011
craig horstman Lightning Gym
subbed 85lb snatches

FT: 1000 m, Push-ups and Snatches : 8 mins 42 secs | Not Rx'd

1000 m Runs 100 Push-ups 10 Snatches 85 lbs

Comment · 0 Comments · Dec 22, 2011
craig horstman Lightning Gym
subbed 6 pullups and 6 dips for muscleups

12 days of christmas : 9 mins 56 secs | Not Rx'd

1 Deadlift 225 lbs 2 Muscle-ups 3 Cleans 135 lbs 4 Double Unders 5 Pull-ups 6 Wall Balls 20 lbs 7 Burpees 8 Kettlebell Swings 35 lbs 9 Knees To Elbows 10 Overhead Walking Lunge With Plates 45 lbs 11 Box Jump (24 In.)s 1 1200 m Run

Comment · 0 Comments · Dec 22, 2011
craig horstman Lightning Gym

Clean & Jerk 1-1-1-1-1-1-1 : 865 lbs | 95 lbs, 95 lbs, 115 lbs, 125 lbs, 135 lbs, 145 lbs, and 155 lbs | Rx'd

1 Clean & Jerk 95 lbs 1 Clean & Jerk 95 lbs 1 Clean & Jerk 115 lbs 1 Clean & Jerk 125 lbs 1 Clean & Jerk 135 lbs 1 Clean & Jerk 145 lbs 1 Clean & Jerk 155 lbs

Comment · 0 Comments · Dec 02, 2011
craig horstman Lightning Gym
subbed 4 alternating towel pullups and 4 squats for the rope climbs. 200m run was very unlevel on and gravel.

AMRAP 15 mins: Rope Climbs, Wall Balls and 200 m : 5.733 rounds | Not Rx'd

5 rounds of: 4 Pull-up (towel)s 4 Air Squats 20 Runs 20 lbs 200 m Runs plus a partial round of: 4 Pull-up (towel)s 4 Air Squats 10 Runs 20 lbs 200 m Runs

Comment · 0 Comments · Dec 02, 2011
craig horstman Lightning Gym
did hanging extensions with feet on the ground. need to find a new way. didnt put enough focus on the upper body. subbed curl bar for standard bar for the presses. need to weight it next time and work on shoulder flexibility in the mean time.

5 RFT: Hanging Ring Extensions, Forward Rolls, Backward Rolls and Sots Press : 5 mins 33 secs | Not Rx'd

5 rounds of: 5 Hanging Ring Extensions 5 Forward Rolls 5 Backward Rolls 10 Sotts Presses 25 lbs

Comment · 0 Comments · Nov 29, 2011
craig horstman Lightning Gym
subbed 185lb deadlift. need to focus on form.

FT: Deadlifts, Handstand Walks, Deadlifts and 3 more : 4 mins 33 secs | Not Rx'd

21 Deadlifts 185 lbs 21 m Handstand Walks 15 Deadlifts 185 lbs 15 m Handstand Walks 9 Deadlifts 185 lbs 9 m Handstand Walks

Comment · 0 Comments · Nov 28, 2011
craig horstman Lightning Gym
8:00/m for the first 3 miles, had to stop at 3 miles, picked back up 8:00/m for the next mile, then had to work back and forth because of my knee.

Run 10 km TT : 52 mins | Rx'd

10 km Runs

Comment · 0 Comments · Nov 27, 2011
craig horstman Lightning Gym

Hang Power Snatch 3-3-3-3-3 : 1425 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Rx'd

5 rounds of: 3 Hang Power Snatches 95 lbs

Comment · 0 Comments · Nov 25, 2011
craig horstman Lightning Gym

Burpee Pull Ups : 100 Reps for Time : 15 mins 40 secs | Rx'd

100 Burpee Pull Ups

Comment · 0 Comments · Nov 23, 2011
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