Military Press: 5 rep max
- 175 x 5
Ring Chin Ups: 5 sets of 5
- +25 x 5, 5, 5, 5, 5
DB Lateral Raises: 3 sets of 10 (each arm)
- 25 x 10, 10, 10
Ring Dips: 3 sets of 10
- Bodywt x 10, 10, 10
Power Curls
- 135 x 5
- 155 x 6
- 160 x 5
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"Stones of Steel"
For Time:
- 25 DB Swings (50#)
- 25 Sledge Hammer Swings
- 25 Box Jumps (22")
- 25 Ring Pullups
- 20 DB Swings (65#)
- 20 Sledge Hammer Swings
- 20 Box Jumps
- 20 Ring Pullups
- 15 DB Swings (75#)
- 15 Sledge hammer swings
- 15 Box Jumps
- 15 Ring Pullups
- 10 DB Swings (85#)
- 10 Sledge Hammer Swings
- 10 Box Jumps
- 10 Ring Pullups
TIME: 18:00
*sledge hammer weighed 10 pounds.
Some photos
Myself lifting the 240# atlas stone.
Mt and Basses inside The Faction.
3 comments:
Love the new and improved layout of the site. It offers a change up from the normal training blogs. Keep the "faction" pictures coming; they make me smile. Good day
Also, I wouldn't change anything on "Stones of Steel" it is what the CrossFit community considers a "Grinder" i.e, painstorms. And hell, it only took 18:00 which is half the time the rest of the fitness community spends in front of a freakin mirror doing biceps curls and avoiding sweat. But, I digress. Good Day for good now.
Yeah, I enjoyed it. It turned out to be a very challenging yet not impossible workout. I don't think I would do it again though. I would certainly keep it in my repetoir if my goals were in line with those of the crossfit community, however I'm using metcons mostly as strength conditioning. I guess in the same vein that Westside Barbell would use sled drags, but with a slightly more aerobic edge to it. Therefore I'd like to keep these workout to around 10 minutes as suggested by Gant.
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