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12/6/2019 7:27:02 PM
Posted: 9/26/2011 10:03:51 AM EST
AM
Swim: 400m
Bike : 10 miles
Run: 1.5 miles

PM
Bike : 25 miles
Link Posted: 9/26/2011 12:29:27 PM EST
AM-
10 rounds
100m run
10 cleans 95#
10push press 95#
16:xx but my wife thinks I did an extra round

Did not care for that WOD too much.


PM
3x5 Pendlay Rows @ 205 across
jump rope practice
GHD situps
pushups
Link Posted: 9/26/2011 12:35:05 PM EST
AM: 30 mile bike/4 mile run brick.

PM: Did chest and biceps.

Posted Via AR15.Com Mobile
Link Posted: 9/26/2011 2:18:27 PM EST
On 4’ Interval:
Squat: 7 x 5 (progressively load)
Weighted Pullups: 7 x 4-7 (pick a weight that’ll put you in that rep range)

As many rounds as possible in 8 minutes (cash-out is not on the clock):
Buy-In: 20 Box Jumps
5 Thrusters (88 lbs for men; 55 lbs for women…to MB depth)
10 MB Shouldering (5 to each side; 5kg for men, 4kg for women)
5 Rocket Jumps
10 Deload Pushups
Cash-Out: 20 Box Jumps

Got 4 rounds and 23 reps...so close to 5 rounds.
Link Posted: 9/26/2011 4:49:56 PM EST
45 minutes on the trainer - 5 x 3 min VO2max intervals
Link Posted: 9/27/2011 4:43:26 AM EST
scaled elizabeth:

21-15-9

95# squat cleans
ring dips

12:30

1 mile run afterwards
Link Posted: 9/27/2011 6:09:38 AM EST
Link Posted: 9/27/2011 6:22:34 AM EST
20110926
SWOD
Bench 5-5-5-3-3-3
155-175-185-195-200-205
GHD situps
10-10-5
Unweighted-15-25
DWOD
AMRAP 15
5 HSPU
7 Squat Cleans 145#
9 pullups, Chest to bar or DHPU
4 rounds.
Link Posted: 9/27/2011 6:54:10 AM EST
Back squat 1-20-1
350-225-350

21-15-9
pullups
pistols
2:12

1 mile run
Link Posted: 9/27/2011 8:41:14 AM EST
Yesterday

Dumbbell bench. Wrapped up with 110lbs dumbbells, 5 reps.
Cable curls.
Chest flies.
Weighted dips.

Today:

Tricep pulldowns & extensions
Cable curls
Weighted pull-ups.
Link Posted: 9/27/2011 12:35:20 PM EST
20110927
SWOD
Deadlift 3-3-3-3-3-3
295-315-325-335-340 (PR)-345 (f-0)
DWOD
AMRAP 15
Thrusters 25# DB's
Toes to Bar/ GHD situps (Sub for ttb when bar was taken up)
Box jump 24"
7 rounds plus 7 thrusters. Had issues with transition during workout as gym floor was busy and GHD was taken at same time as the pullup bars.
Link Posted: 9/27/2011 1:14:12 PM EST
AM: Swam 3000 yards.

PM: Did legs.

Posted Via AR15.Com Mobile
Link Posted: 9/27/2011 1:44:13 PM EST
Dead Lift: 10 x 1 on the minute (work up to heavy single)-Worked up to somewhere around 390.

DB Shoulder Press: 4 x 8
Chinese Row: 4 x 8

5 Rounds for Time
20m Walking Lunges
10 Burpees
20m Walking Lunges
10 Clap Pushups
300m Run

I'm not sure of my time.
Link Posted: 9/27/2011 4:05:13 PM EST
AM - 4 mile run
PM - 30 minutes of strength work (bench/pulldown/deadlift followed by situps/pushups)
Link Posted: 9/28/2011 3:50:25 AM EST

Working up to 1rm for Push Jerk
5,4,3,2,1,1
I missed 205 but set a new pr with 195

Work on handstand or walk on hands for 10 minutes
I've been working at this and can now do the length of my gym walking. Took a month. Goal is a football field and I will video and post this when I hit it.

500 double unders for time
I used to box and this was easy

Link Posted: 9/28/2011 6:36:11 AM EST
20110928
DWOD
4rft
Run 400m
run up 4 flights of stairs
15 thrusters, 96#
15 DHPU
27:36
Link Posted: 9/28/2011 6:38:13 AM EST
Shoulder press (barbell), squats, shrugs (barbell) and cable rows.

My back has been acting up a lot lately. I thought I was better after 2 weeks off... but it seems it feels totally fine, then I can barely lift a feather and it's right back to being painful as hell.

Going to go in for another CT scan, if I can get my doctor to recommend it... back pain sucks, especially since it hampers all my lower-body workouts and the pain is enough to not want to have sex with my hot wife.
Link Posted: 9/28/2011 9:22:07 AM EST
Broken Hand WOD #2:

20 minutes, as many rounds as possible:

10 sit-ups
10 GHD hip extensions
10 box jumps, 36"

score: 15 + 10 sit-ups

I was fastest on rounds 9-14, going about 1:15 per round.
Link Posted: 9/28/2011 9:45:45 AM EST
9/26/11

WOD

15-12-9

Deadlift 275/165

Pull up

KB swing 53/35

9 mins and something

9/27/11

WOD

On the minute for 15 min

5x burpees over the bar

Max reps thrusters 115/75

24 reps/This WOD sucked

9/28/11

WOD

5x RDS

400m sprint

15x Box jump 24

15x Wall ball 20

19:24

Link Posted: 9/28/2011 10:26:14 AM EST
30 minutes of kettlebells, ring pull-ups, and sledgehammers
Link Posted: 9/28/2011 12:29:37 PM EST
AM: Ran 18 miles.

PM: Did shoulders and tris.
Link Posted: 9/28/2011 1:11:36 PM EST

Originally Posted By blacksunshinez51:

9/27/11

WOD

On the minute for 15 min

5x burpees over the bar

Max reps thrusters 115/75

24 reps/This WOD sucked



You would never survive the "Kalsu" workout. It is 100 thrusters at 135# for time, every minute on the minute you do 5 burpees.
Link Posted: 9/28/2011 1:24:38 PM EST
KB Swings: 3 x 15 sec
Ring Pullups (when possible): 3 x 8+

Squat (Player’s Choice…you choose…overhead squat, front squat or back squat):
2 x 3 then 1 set of as many reps as possible before failure (men use 95 lbs, 132 lbs, 176 lbs for OH squats, front squats, and back squats respectively; women use 71 lbs, 102 lbs, 132 lbs); score = number of reps before failure (Coaches…scale to a weight that allows for AT LEAST 8 reps).––got 42 reps on back squat

Non-timed WOD (3x w/ 15 sec between exercises):
Side-to-Side Hop over mini hurdle: 30 sec
Pushups: 30 sec
Med Ball V-Ups: 30 sec
Super Burpees: 30 sec

Didn't eat enough to get 50+ reps like I wanted because I didn't think I would have time to go to the gym. I will beat it next time no doubt.
Link Posted: 9/28/2011 1:57:18 PM EST
Run: 1 mile
Leg Workout
30 min spin class

Link Posted: 9/28/2011 2:35:32 PM EST
very easy 4 mile run AM

evening ride thwarted by torrential downpour so 50 minute trainer session w/ 3x10 threshold intervals
Link Posted: 9/28/2011 7:46:26 PM EST
Link Posted: 9/29/2011 10:35:34 AM EST
Rest day today.
Link Posted: 9/29/2011 11:38:45 AM EST
2 mile run with vest
Link Posted: 9/29/2011 2:06:45 PM EST
20110928
Warmup/DWOD
Crossfit onramp
row 500m
40 squats
30 situps
20 pushups
10 pullups
4:49 (Had to transition up and down stairs for rower, and had to wait for pullup bar for 25 seconds)
SWOD
Squat 10 RM
225
Press 10 RM
105 (f-110)-Did high reps of 95# thrusters in last workout, so this could be affecting these scores here)
Link Posted: 9/29/2011 2:45:28 PM EST
Thurs
Intervals turned into a 5k
Link Posted: 9/29/2011 2:51:42 PM EST
Originally Posted By Thunder900:

Originally Posted By blacksunshinez51:

9/27/11

WOD

On the minute for 15 min

5x burpees over the bar

Max reps thrusters 115/75

24 reps/This WOD sucked



You would never survive the "Kalsu" workout. It is 100 thrusters at 135# for time, every minute on the minute you do 5 burpees.


I was coughing up green snot the day I did that. If I wasnt sick, I might have gotten 40. I hate thrusters, it's my most hated excercise(im a true 6'4" and 210) sqaut'in stuff sucks when your tall. Hell im throwin that weight up on a thruster almost 9ft. That Kalsu would probally take me an hour to finish and that would not be Rx'd.

Link Posted: 9/29/2011 3:35:37 PM EST
6.4 mile run with 3 miles of tempo
Link Posted: 9/30/2011 11:46:55 AM EST
[Last Edit: 9/30/2011 11:49:23 AM EST by blacksunshinez51]
TGIF now work!

SWOD
Back Squat 5×3

WOD
AMRAP 12 minutes:
200m run or 250m row
9 burpees
15 Ring Dips
21 Airsquats
Finished 4 rounds

And then this is what happens when you get bored after your WOD and tie a rope to the pullup bar and a stack of tires.

Link Posted: 9/30/2011 12:34:55 PM EST
AM: Biked 60 miles.

PM: Did back.
Link Posted: 9/30/2011 1:16:41 PM EST
30 minutes strength work (bench/deadlift/pull down/situps/pushups)

3.5 mile easy run
Link Posted: 10/1/2011 5:41:10 AM EST
Not quite 7.5 mile run
Link Posted: 10/1/2011 5:42:26 AM EST
Swam 3000 yards this morning.
Link Posted: 10/1/2011 7:38:53 AM EST
Broken Hand WOD #4:

Tabata squats
Run 1 mile

*The tabata squats for this are Special Evil squats. That is, each rep begins and ends from the bottom squat position. Therefore you hold down in the bottom position during the 10 second rest between each 20 second work set.
Sets 1-3 were not a problem. But out of nowhere set 4 was insanely difficult in the 10 second bottom hold. There was grunting and yelling. And only 4 more sets! Arrgghhh! Then the run. 7:12. That's a good time for me, especially considering how my legs felt for the first 1/3 mile. I've had a good running stride for the last few months, which is meaningful to a weak runner like me.

Broken hand is pissing me off, and it's only been 1 week. I want my barbells! I want to climb a rope! I want my upper body pumped when I'm at the pool in Vegas in a couple weeks!!!
Link Posted: 10/1/2011 8:21:52 AM EST

Originally Posted By Mudguts:
Broken Hand WOD #4:

Tabata squats
Run 1 mile

*The tabata squats for this are Special Evil squats. That is, each rep begins and ends from the bottom squat position. Therefore you hold down in the bottom position during the 10 second rest between each 20 second work set.
Sets 1-3 were not a problem. But out of nowhere set 4 was insanely difficult in the 10 second bottom hold. There was grunting and yelling. And only 4 more sets! Arrgghhh! Then the run. 7:12. That's a good time for me, especially considering how my legs felt for the first 1/3 mile. I've had a good running stride for the last few months, which is meaningful to a weak runner like me.

Broken hand is pissing me off, and it's only been 1 week. I want my barbells! I want to climb a rope! I want my upper body pumped when I'm at the pool in Vegas in a couple weeks!!!

We call those bottom to bottom squats and they are evil...


Thurs night I did 3x5 deadlift

Fri morn ran 3 miles

Fri night we had a team WOD with those of us that want to go to the games. It was a row, sled push/pull wod and was lots of fun. Then we did a round robin type thing where you picked your favorite barbell movement and then every other team member took turns for 30 seconds trying out rep you. If you didn't match them rep for rep you had to do burpees...it sucked, but was a lot of fun.
Link Posted: 10/1/2011 10:04:07 AM EST
20111001
SWOD
headstand attempts facing out
HSPU facing wall 9-5-6
Squat Clean 5-5-5-5-5
135-145-155-165(pr)-170 (f-4)
DWOD
The Volkswagon 2.0
15-10-5
Bench 145
Dips
Strict pullups
11:30. This one crept up on me more than I expected.
Link Posted: 10/1/2011 1:01:10 PM EST
Link Posted: 10/2/2011 5:49:17 AM EST
Ran 10K this morning.

Posted Via AR15.Com Mobile
Link Posted: 10/2/2011 8:32:45 AM EST
Link Posted: 10/2/2011 8:11:50 PM EST
20111002
DWOD
"The End" modified
20 cal row
30 thrusters, 20#
20 Toes to Bar
30 Box Jump 26"
20 SDHP 115#bb
30 burpees
20 shoulder to overhead 115#
30 plate runs 5 yards, 45# plate (Sub for prowler)
17:40. Shaved over 3 minutes from the last time.
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