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View Full Version : My Favorite Routine; also a great Functional Strength Test.


Frankie Spano
05-05-2009, 10:38 PM
Woud love to hear any feedback; however I would love for any of you guys to complete the complex then comment. Just try your best and let me know what you think....
:grumpy
VIGOROUSJONESY
05-05-2009, 11:34 PM
Yessssssssssssssss
The Kid
05-06-2009, 01:45 AM
Def would take a lot of endurance to do that. I honestly could say I dont think I would be able to complete that workout, not at those reps. And everything is done right after one another...thats ruff. I might try it on a smaller scale though, def seems like a challenge.
kroms
05-06-2009, 05:58 AM
so 100 pullups, 200 dips, 300 pushups, 400 crunches, 500 squats for time

whats a decent time range we're looking at here?
after 200 dips 300 pushups may be an issue for me lol--
DEEPER KEMICAL
05-06-2009, 08:48 AM
very crossfit'eque.
johnp
05-06-2009, 09:31 AM
very crossfit'eque.

hahaha
DEEPER KEMICAL
05-06-2009, 09:33 AM
i was being serious lol.
johnp
05-06-2009, 09:34 AM
i was being serious lol.

i know but i laughed when i read it anyway
Frankie Spano
05-06-2009, 12:23 PM
This was a workout handed to my by Duffy Gaver. Persoanl Trainer for Brad Pitt, sandler, jolie, blah bah....not trying to name drop just giving some history behind the man who came up with this routine and why. Duffy was a seal, he is a sick athlete you can goodle him to get some bio. The point is....Duff uses this for two things (as i have stated) 1. an understanding of what ones body can endure during this complex. 2) It is lots of fun. lol; This is definitely the hardest workout that is so simplistic in its functionality that it impresses me greatly. Duffy Gavers times this complex anywhere from 46 - 48 min. Man is a beast!
J. Martin
05-06-2009, 12:30 PM
looks neat. gonna try it
DEEPER KEMICAL
05-06-2009, 02:14 PM
http://www.crossfit.com/mt-archive2/oct_sem.jpg

Duffy (fore front) with a CrossFit veteran, Greg Amundson
Frankie Spano
05-06-2009, 09:32 PM
http://www.crossfit.com/mt-archive2/oct_sem.jpg

Duffy (fore front) with a CrossFit veteran, Greg Amundson


Duffy has been a long time friend and most definitey cut from the same cloth as I, in concern to training. I am going out to him in July to stay for the month to work on a project with him. I will definitely keep you guys abreast.
DEEPER KEMICAL
05-06-2009, 09:40 PM
Duffy has been a long time friend and most definitey cut from the same cloth as I, in concern to training. I am going out to him in July to stay for the month to work on a project with him. I will definitely keep you guys abreast.
Deff do. Im interested in hearing about his style of training/philosophy.
Frankie Spano
05-06-2009, 10:21 PM
Deff do. Im interested in hearing about his style of training/philosophy.

he is all about www.gymjones.com

he basically feels the same way i do and i woud think you as well. And that is the best method of training is to always change your methods. Keep you body confused.