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Posted: 1/24/2011 4:50:10 AM EDT
Skill work
Pistols

Met-con
4 rounnds of
15 overhead squats (75#)
15 box jumps
15 push-press (75#)
15 knee-to-elbows

15:22

I still struggle with the OHS, so I took a steady pace on the squats instead of trying to blow through them really fast.
Link Posted: 1/24/2011 9:34:02 AM EDT
[Last Edit: 1/24/2011 9:34:34 AM EDT by blacksunshinez51]
WOD
5 Rounds
400M Run
20 BURPEE's
15 Bent Rows 50#

22:34
Link Posted: 1/24/2011 10:46:34 AM EDT
Link Posted: 1/24/2011 1:40:46 PM EDT
Had to take the morning off from running...my calf is still very tight from whatever happened to it Saturday morning.

Did chest and biceps in the afternoon.
Link Posted: 1/24/2011 4:39:03 PM EDT
Link Posted: 1/24/2011 5:16:08 PM EDT
Sled pulls, back squats, clean and press's and dead lifts.
Link Posted: 1/24/2011 10:47:49 PM EDT
Another work quickie; 5 rounds:

5 135# benchpress
10 wallballs
5 95# pushpress
10 slamballs

Finished with a few more sets on the bench & the pec deck.

My partner took this the other nite. Only 305, but I thought it was cool....




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Link Posted: 1/25/2011 9:19:22 AM EDT
Link Posted: 1/25/2011 9:26:08 AM EDT
SWOD
5x3 Back Squats

WOD
TABATA
KB SDLHP 53M 35W

Ball Slams

Box Jumps

Row

8 rounds of each exercise 20sec on 10sec rest
Link Posted: 1/25/2011 1:29:36 PM EDT
Swam 2400 yards this morning.

Did legs this afternoon. Still sitting in the gym actually, waiting for my wife's step class to end.

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Link Posted: 1/25/2011 6:27:19 PM EDT
10 minute warm up on eliptical
bunch of upper body stuff on some real cool machines.
40 more minutes of eliptical on on interval setting.
ab ripper x
Link Posted: 1/25/2011 10:31:03 PM EDT
First time I've done legs in about 8-9 months...

10 min treadmill warm-up
5x5 leg press @ 390lbs
3x8 leg curl @ 190lbs
3x8 barbell lunges @ 60lbs
3x8 straight-leg deadlifts @ 155lbs
4x8 seated calf raises @ 160lbs
4x10 decline weighted sit-ups @ 10lbs


Link Posted: 1/26/2011 4:37:56 AM EDT
Skill
Turkish Get-ups
Used a barbell to work on balancing it

Met-Con
10 rounds:
5 Dumbbell Power Clean and Jerk (45# DB's)
20 Double Unders

11:45
I was struggling with my DU's today and only had 4 rounds of them unbroken


Cash-out
GHD Sit-ups 3 x 20-25
Link Posted: 1/26/2011 9:12:20 AM EDT
Link Posted: 1/26/2011 9:30:55 AM EDT
SWOD
5x3 Press

WOD
15 Chin Ups
15 Ball tucks

Forgot to look at the clock.I finished about 15 seconds after the fastest in our group.

Extra Credit
10 mins on the Airdyne bike 30 secs on 30 off.
Link Posted: 1/26/2011 1:00:45 PM EDT
Ran 10 miles this morning.

Did shoulders and tris this afternoon.

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Link Posted: 1/26/2011 1:47:23 PM EDT
Link Posted: 1/26/2011 3:36:58 PM EDT
1 hour body pump class

Link Posted: 1/26/2011 6:38:28 PM EDT
[Last Edit: 1/26/2011 6:38:52 PM EDT by phoenix212]
Skill: CFT
Backsquat #335 to a medball
Press #145
Deadlift #455

Backsquat was a PR, though not by much, deadlift was a PR up from 425

WOD: Elizabeth
21-15-9
135 Full depth squat cleans
Ring Dips

12:10
Link Posted: 1/27/2011 6:18:34 AM EDT
Swam 3000 yards this morning.
Link Posted: 1/27/2011 6:27:17 AM EDT
Link Posted: 1/27/2011 7:50:00 AM EDT
10 rounds:

1 275# deadlift
3 200# benchpress
5 pullups

Ended with benchpress triples @ 250 & 270

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Link Posted: 1/27/2011 9:29:28 AM EDT
[Last Edit: 1/27/2011 12:05:14 PM EDT by blacksunshinez51]
WOD

30-KB Swings 70#

30-Dips

30-Sledge (per side)

200M DB Run 25M# (per hand)

30-Back ext

150-Wreckin Rope(per side)

30-Double unders

30-Pushups

30-Squats
14:26 once again my lack of abilty to get any sort of rhythm on double unders added about 2 minutes to my time.
Link Posted: 1/27/2011 11:38:23 AM EDT
When did it become en vogue to use the "#" sign instead of just typing lb? I ask because this is the only place I see it used, and also because it actually takes longer (at least for me) to hold shift then 3, then it just to hit lb.
Link Posted: 1/27/2011 4:23:49 PM EDT
Group Foam Rolling

Strength
Snatch 6 x 2
135#
I really struggle with the Snatch and was very happy to put up 135# as that is a PR

Met-Con
Tabata Mash-up (:20 on/ :10 off)
Sit-ups
Box Jumps

214 reps


I use the "#" sign because I typically copy and paste the workout from my gym's website and they use that sign. It has now just become habit for me to us the "#" sign.
Link Posted: 1/27/2011 4:35:28 PM EDT
Link Posted: 1/27/2011 4:55:34 PM EDT
Second workout for Thursday

Intervals run clinic
1min on 60secs off
1min on 50secs off
1min on 40secs off
1min on 30secs off
1min on 20secs off
1min on 10secs off
1min on 20secs off
1min on 30secs off
1min on 40secs off
1min on 50secs off
Per GPS 1.85 miles
Link Posted: 1/27/2011 7:09:39 PM EDT

I use the "#" sign because I typically copy and paste the workout from my gym's website and they use that sign. It has now just become habit for me to us the "#" sign.


Ditto, though its more from reading it that way that copy pasting for me
Link Posted: 1/27/2011 7:38:56 PM EDT

Originally Posted By WillieD1979:

I use the "#" sign because I typically copy and paste the workout from my gym's website and they use that sign. It has now just become habit for me to us the "#" sign.

That actually makes a lot of sense.
Link Posted: 1/28/2011 9:28:51 AM EDT
“Baitinger/Yaslowitz”

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

This workout is to remember the offices that lost there lives Sgt. Thomas Baitinger, 48, and Officer Jeffrey Yaslowitz, 39.

We have few cops from their dept. that come to our gym.
Link Posted: 1/28/2011 9:40:06 AM EDT
Link Posted: 1/28/2011 9:45:33 AM EDT
Today is a rest day, then tomorrow this:
http://toughmudder.com/events/texas-dallas/texas-course-map/
Link Posted: 1/28/2011 1:22:18 PM EDT
Ran 6 miles this morning.

Did back this afternoon.
Link Posted: 1/28/2011 2:34:29 PM EDT
Planning on squats, DL's and over head press, but my damn petelular tendon is back to aching.
Link Posted: 1/28/2011 4:12:52 PM EDT
another quickie; 5 rounds:

5 95# snatch
10 KB swings
25 sledgehammers
Link Posted: 1/28/2011 4:33:37 PM EDT
[Last Edit: 1/28/2011 4:34:18 PM EDT by H46Driver]
1/24 AM - 3.7 mile tempo run / PM - bike on trainer 50 min (40 min at threshold power)
1/25 AM - 4 mile track workout (4 x 800 w/ 400 jog) / PM - 50 min trainer ride, main set 1 min all out/1 min recover pace
1/26 Off. Led indoor cycling session for tri club (no riding for me)
1/27 AM - 4 mile track workout (4 x 800 w/ 400 jog) /PM - 1 hour on trainer, 2 x 20 min at threshold power
1/28 AM - 3.7 mile easy run / PM - 40 minutes on trainer 4x4 min @ VO2max
Link Posted: 1/29/2011 5:59:53 AM EDT
Ran 7 miles this morning.

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Link Posted: 1/29/2011 1:58:23 PM EDT
I ran the Tough Mudder today in 1:42:30...
Link Posted: 1/29/2011 4:45:03 PM EDT

Originally Posted By WillieD1979:
I ran the Tough Mudder today in 1:42:30...




my workout today sucked. i wasn't motivated, was tired, etc, etc. at least i did something; moderately heavy deadlifts, wallballs, and sledgehammers.

iFail
Link Posted: 1/29/2011 10:09:58 PM EDT
Drove 3 hours
ate pizza and hot dogs
drank a soda
ate birthday cake
almost did a crunch,but that was to get off the sofa to get my shoes.

It was my kids little brothers birthday today (their little bro from another baby daddy)
Link Posted: 1/30/2011 8:43:45 AM EDT
Link Posted: 1/30/2011 10:34:33 AM EDT
1/29 - 7 mile run @ 9:10 pace + shoulder PT
1/30 - 2 hour ride, moderate pace/35 miles + shoulder PT
Link Posted: 1/30/2011 10:47:59 AM EDT
Originally Posted By WillieD1979:
I ran the Tough Mudder today in 1:42:30...


How'd you like it?
Link Posted: 1/30/2011 11:47:13 AM EDT
Originally Posted By blacksunshinez51:
Originally Posted By WillieD1979:
I ran the Tough Mudder today in 1:42:30...


How'd you like it?


It was a very good event. In the past year I have run in the Warrior Dash, Jaibreak, Mud Quest, and now the Tough Mudder. The course was long (10 miles) and with several of the obstacles you had to use teamwork to get through it as they were too muddy/slippery/steep to get up on your own. The weather was perfect but the water was extremely COLD, and unfortunately we were swimming on multiple occasions. After I was done my wife and I watched several people running through the "Electrotherapy" obstacle which made for some good laughs seeing people fall to the ground when they get shocked.

I finished 2nd in the heat that I ran it and beat my goal time of 1:45.

Link Posted: 1/30/2011 12:30:34 PM EDT
Here is a few minute video of the parts of the run my wife was able to catch on video.

http://www.youtube.com/watch?v=_wNbCHok090
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