Rich Frowning, Jr. Bench Press/Pull up

<iframe width="640" height="390" src="//www.youtube.com/embed/5pXGFHqWWBw" frameborder="0" allowfullscreen=""></iframe>

Guy lives down the road from me. I'm not a big Crossfit guy, but Rich is a machine. He is also the Strength coach here at TTU in Cookeville.

that is not a "pull-up".

edit: are those grip assists on his hands? I think they are.

i agree they do not do pullups, but i actually watched a crossfit games on tv becuase there was nothing on and they do put in work.

although its nothing i would ever do its a big hit cardio wise, they had one event that was to deadlift 405 like 5 times then upside down push ups and walking like 50 yards on your hands, it was kinda funny cause the little guys just got left at the deadlift.

Yeah, I'm not a big Crossfit guy like I said. But, I also cant put in the same amount of work they do either, so I tip my hat and wave. Rich is cool as shit. Guy would literally give the shirt off his back and shoes off his feet if ya needed em.

So I was the Anti-Crossfit guy

Then I tried it.

Not at some box, lol. But on my regular gym. Now luckily I have almost everything I need.
But All I do is follow a standard warm up. With some variations depending on the WOD.
The WOD is found on the crossfit website.
I have been doing this since October. Def leaned me out. But it is more about muscular endurance than bodybuilding or powerlifting goals.
Although in the two examples below you will see that the programming allows for strength days.

So Today's workout was:

Warm-Up
3 Rounds of 10 reps set
Samson Stretch
Overhead Press with BroomStick
120# Wide Cable Rows
Decline PushUps
Back Extension
Sit Ups

WOD:
3 Rounds for Time:
85# Push Press 21 Reps
30 Towel Pull Ups (Assisted)
27 GHD Sit Ups (like a reverse back extension)

Alternatively:

Tomorrow WorkOut:

Warm Up:
3 Rounds of 15 reps set (Higher Rep Warm Up B/C short WOD)
Samson Stretch
Overhead Press with BroomStick
Pull Ups (Half Assisted)
Dips (Half Assisted)
Back Extension
Leg Raises

WOD:
As many warm up sets as needed then:
PR (MAX) 1 REP Front Squat (May do regular back squat)
Then,
1000 meter Row
As many warm up sets as needed then:
PR (MAX) 1 REP Bench Press (Possibly Weighted Dips, in which case SUB PushDowns for Dips in WarmUps)

great dead lift and press...but i just cant get my head around the pull ups..my wife went to cross fit on saturday and i knew she would love it..but it just is not for me..all her friends wont me to go...but i just cant seem to get it across to them that i believe that doing multiple compound movements together IE snatch then deads will greatly increase the risk of injury(due to bad form) because u will be to tired to perform them right..u must be very fit to do it and i dont take any thing away fronm them i realy dont..jmho..i would do the warm up but the 15-20 work out i will keep away from ive got enough things wrong with me as is..lol..if i was to take some thing up it would be yoga...(get ready for the flaming)lol..

csuperman said:

i agree they do not do pullups, but i actually watched a crossfit games on tv becuase there was nothing on and they do put in work.

although its nothing i would ever do its a big hit cardio wise, they had one event that was to deadlift 405 like 5 times then upside down push ups and walking like 50 yards on your hands, it was kinda funny cause the little guys just got left at the deadlift.

Click to expand...

sure it can be hard but so would blowing a guy while giving to handies and taking it in the ass but that doesn't mean it should be done. :laugh:

that being said this guy is making BANK doing this shit. bravo. I'm busting my ass in the gym not making shit soooo....