Interested in new CrossFit Training Programs??

Hey CrossFitters,

For those of you interested in strong man or powerlifting training I'm trying to put together a lifting program either in the mid day hours or evening hours. If anyone is interested in this type of training please contact me for more info.

Here is a sample of my son Darians' strong man/powerlifting workouts to give you some idea of the type of training we do. Also listed are some of his strongest lifts to date:

If a 14 year old can do this in one year of training so can you!!
Darian Barnett: Age= 14 Body Weight 190 lbs.

Bench= 260 lbs.
Squat= 380 lbs.
Deadlift= 425 lbs.
Power Clean= 200 lbs.
Push Press= 220 lbs.

14-Year Old Strong Man/Powerlifting Sample Routine

Sun. 11-18-2007 Darian's Powerlifting WorkoutWarm up: Kettle Bell Deadlift High Pulls: 10 reps each 20lb., 30lb., 40lb., 50lb., 60lb., 70lb.Then repeat in reverse order.
(Total training volume=4,400 lbs. lifted)

20lb. MB Chest Passes 10 reps + 10 Push Ups(Total training volume=200 lbs. lifted)

W.O.D.: Board Bench Presses: 155 x 5 (No Board), 175 x 5 (1-Board), 200 x 5 (2-Boards), 235 x 3 (3-Boards),255 x 3 (3 Boards), 295 x 3 (3-Boards)
(Total training volume=5,005 lbs. lifted)

Push Press w/chains 25lb. each side:145lb. total (Reps= 10, 8, 6, 4)Superset with 4 x 10 Pull Ups
(Total training volume=3,480 lbs. lifted)

Close Grip Bench with chains 25lbs. each side: 145 x 5, 175 x 5, 225 x 5, 245 x 5
(Total training volume=3,950 lbs. lifted)

Superset with Shrugs: 135 x 10, 195 x 10, 225 x 10
(Total training volume=5,550 lbs. lifted)

Front & Lateral Shoulder Raises light: 20lb. x 10 x 3 sets
(Total training volume=1,200 lbs. lifted)

Triceps Cable Press Down: 160lb. x 10, 160 x 10, 170 x 10
(Total training volume=4,900 lbs. lifted)

Superset with One Arm Biceps Cable Curls: 40 x 10, 50 x 10, 60 x 10
(Total training volume=1,500 lbs. lifted)

Total Workout Training Volume=30,135 lbs. lifted

Averaged 502.25 lbs. lifted per minute for 60 minutes




12-7-07 Darians’ Bench, Shoulders & Tri’s W.O.D:

Bench Press using 80 lb. Power Bands “Roller Coasters”
(2 min. rest between sets)
275 x 15, 325 x 10, 375 x 5, 400 x 3, 375 x 5, 325 x 10, 275 x 15, 325 x 8,
375 x 5, 400 x 2, 375 x 4, 325 x 6, 275 x 15
(Total training volume=32,550 lbs. lifted)

Push Presses with 40lb. Chains (20lbs. each side of bar)
(1 min. rest between sets)
105 x 5, 125 x 5, 145 x 5
(Total training volume=1,875 lbs. lifted)

Push Presses without chains
(2 min. rest between sets)
155 x 5, 175 x 2, 205 x 1, 220 x 1
(Total training volume=1,550 lbs. lifted)

Bench Dips Weighted
(Rest 1 min. between sets)
45 x 20, 90 x 20
(Total training volume=2,600 lbs. lifted)

Parallel Bar Dips Body Weight 180 lbs.
(1 min. rest between sets)
20 x 1, 20 x 1 40 reps total
(Total training volume=7,200 lbs. lifted)

Cable Triceps Pressdowns
(1 min. rest between sets)
110 x 10, 120 x 10, 130 x 10
(Total training volume=3,600 lbs. lifted)


Total Workout Training volume=49,375 lbs. lifted

Averaged 823 lbs. lifted per minute for 60 minutes



12-8-07 Darians’ Leg & Back W.O.D.

Squats: (2 min. rest between sets)
6 sets of: 225 x 4
(Total training volume=5,440 lbs. lifted)

Overhead Rack Squats: (2 min. Rest between sets)
65 x 10, 95 x 10, 115 x 8, 135 x 8, 135 x 6, 135 x 6
(Total training volume=5,220 lbs. lifted)

Deadlift: (2 min rest between sets)
6 sets of: 285 x 4
(Total training volume=6,840 lbs. lifted)

Sand Bag Platform Lifts: (42 inch platform, used 4-- 115 lb. sand bags. Each sand bag had to be lifted from the floor onto the 42” platform for best time)
(2 min rest between sets) (5 sets total)

Set #1: 22:34, Set #2: 14:94, Set #3: 14:24,
Set #4: 10:90, Set #5: 10:43
(Total training volume=2,300 lbs. lifted)

Bag/Rope Pulls: (50’ rope attached to a sled weighted. Pull hand over hand until sled reaches your feet) 135 x 4, 155 x 4, 175 x 2, 195 x 2, 200 x 1, 200 x 1
(Each set is timed. 2 min. rest between sets)

Set #1: 2:20:93, Set #2: 2:37:75, Set #3: 1:17:09,
Set #4: 1:41:13, Set #5: 23:78, Set #6: 18:56
(Total training volume=2,300 lbs. lifted)

Cleans: 3 sets of: 95 lbs. x 10 (Total training volume=2,850 lbs. lifted)

KB Bent Over Rows Alternating Arms:
(1 min rest between sets) 30 x 15, 40 x 10, 50 x 8 each arm
(Total training volume=2,500 lbs. lifted)


GHD Hyperextensions weighted 10 lbs. 3 sets x 10
GHD Sit Ups weighted 10 lbs. 3 sets x 10 (Superset Core exercises together. No rest between sets) (Total training volume=600 lbs. lifted)


Total Workout Training Volume=28,010 lbs.


Averaged 187 lbs. lifted per minute for 150 minutes


CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com