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Posted: 9/26/2011 1:29:27 PM EDT
[#1]
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 |
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Posted: 9/26/2011 1:35:05 PM EDT
[#2]
AM: 30 mile bike/4 mile run brick.
PM: Did chest and biceps. Posted Via AR15.Com Mobile |
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Posted: 9/26/2011 3:18:27 PM EDT
[#3]
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. |
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Posted: 9/26/2011 5:49:56 PM EDT
[#4]
45 minutes on the trainer - 5 x 3 min VO2max intervals
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Posted: 9/27/2011 5:43:26 AM EDT
[#5]
scaled elizabeth:
21-15-9 95# squat cleans ring dips 12:30 1 mile run afterwards |
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Posted: 9/27/2011 7:09:38 AM EDT
[#6]
26 Sep 2011
Little bit of change of pace- random upper body work out with an emphasis on bench press- time to start pushing it more. Warmed up with random shoulder, back, and tri work while waiting on a bench: Rear Delt Flyes (HammerStrength) 2 x 8 x 100lbs Wide grip low cable rows 2 x 10 x 140lbs Cable pushdowns 2 x 15 x 70lbs Cable lat pull downs 2 x 10 x 100lbs Bench press: 2 x 12 x 135lbs 2 x 8 x 155lbs 2 x 5 x 175lbs 3 x 3 x 185lbs 3 x 10 x 135lbs More random support work, random interspersion, but totals: Hammer strength rear delt flyes: 3 x 8 x 100lbs Flat dumbbell flyes 5 x 10 x 25lbs Wide grip cable low rows 2 x 10 x 140lbs Narrow grip cable low rows 2 x 10 x 160lbs High row, HammerStrength 3 x 8 x 180lbs Cable pushdowns 4 x 10 x 85lbs Shrugs, sled 4 x 15 x 225lbs Two servings BSN CellMass Cardio, incline treadmill 4.0% incline @ 2.8mph, 25min Shower, change, three servings BSN Syntha 6 on the way home |
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Posted: 9/27/2011 7:22:34 AM EDT
[#7]
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. |
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Posted: 9/27/2011 7:54:10 AM EDT
[#8]
Back squat 1-20-1
350-225-350 21-15-9 pullups pistols 2:12 1 mile run |
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Posted: 9/27/2011 9:41:14 AM EDT
[#9]
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. |
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Posted: 9/27/2011 1:35:20 PM EDT
[#10]
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. |
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Posted: 9/27/2011 2:14:12 PM EDT
[#11]
AM: Swam 3000 yards.
PM: Did legs. Posted Via AR15.Com Mobile |
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Posted: 9/27/2011 2:44:13 PM EDT
[#12]
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. |
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Posted: 9/27/2011 5:05:13 PM EDT
[#13]
AM - 4 mile run
PM - 30 minutes of strength work (bench/pulldown/deadlift followed by situps/pushups) |
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Posted: 9/28/2011 4:50:25 AM EDT
[#14]
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 |
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Posted: 9/28/2011 7:36:11 AM EDT
[#15]
20110928
DWOD 4rft Run 400m run up 4 flights of stairs 15 thrusters, 96# 15 DHPU 27:36 |
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Posted: 9/28/2011 7:38:13 AM EDT
[#16]
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.  
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Posted: 9/28/2011 10:22:07 AM EDT
[#17]
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. |
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Posted: 9/28/2011 10:45:45 AM EDT
[#18]
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 |
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Posted: 9/28/2011 11:26:14 AM EDT
[#19]
30 minutes of kettlebells, ring pull-ups, and sledgehammers
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Posted: 9/28/2011 1:29:37 PM EDT
[#20]
AM: Ran 18 miles.
PM: Did shoulders and tris. |
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Posted: 9/28/2011 2:11:36 PM EDT
[#21]
Quoted: 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.  |
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Posted: 9/28/2011 2:24:38 PM EDT
[#22]
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. |
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Posted: 9/28/2011 2:57:18 PM EDT
[#23]
Run: 1 mile
Leg Workout 30 min spin class |
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Posted: 9/28/2011 3:35:32 PM EDT
[#24]
very easy 4 mile run AM
evening ride thwarted by torrential downpour so 50 minute trainer session w/ 3x10 threshold intervals |
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Posted: 9/28/2011 8:46:26 PM EDT
[#25]
28 Sep 2011
As mentioned earlier, went ahead and did dead lifts tonight. Not awful. Warm up- Cable lat pull down: 2 x 10 x 100lbs Wide grip low cable row: 2 x 10 x 120lbs Roman chair reverse sit ups (?) 2 x 10 Barbell dead lift: 1 x 5 x 135lbs 20 x 185lbs (done over time, can't really call them sets as I am still getting used to it) Hanging leg raises: 5 x 10 Wide grip low cable row: 1 x 10 x 120lbs 2 x 10 x 140lbs 2 x 10 x 160lbs Roman chair reverse sit ups 2 x 10 2 servings BSN CellMass Cardio, incline treadmill: 4% incline @ 2.8mph, 25min Shower and change, three servings BSN Syntha 6 on the way home. |
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Posted: 9/29/2011 11:35:34 AM EDT
[#26]
Rest day today.
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Posted: 9/29/2011 12:38:45 PM EDT
[#27]
2 mile run with vest
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Posted: 9/29/2011 3:06:45 PM EDT
[#28]
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) |
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Posted: 9/29/2011 3:45:28 PM EDT
[#29]
Thurs
Intervals turned into a 5k |
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Posted: 9/29/2011 3:51:42 PM EDT
[#30]
Quoted:
Quoted:
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. |
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Posted: 9/29/2011 4:35:37 PM EDT
[#31]
6.4 mile run with 3 miles of tempo
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Posted: 9/30/2011 12:46:55 PM EDT
[#32]
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. 
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Posted: 9/30/2011 1:34:55 PM EDT
[#33]
AM: Biked 60 miles.
PM: Did back. |
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Posted: 9/30/2011 2:16:41 PM EDT
[#34]
30 minutes strength work (bench/deadlift/pull down/situps/pushups)
3.5 mile easy run |
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Posted: 10/1/2011 6:41:10 AM EDT
[#35]
Not quite 7.5 mile run
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Posted: 10/1/2011 6:42:26 AM EDT
[#36]
Swam 3000 yards this morning.
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Posted: 10/1/2011 8:38:53 AM EDT
[#37]
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!!! |
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Posted: 10/1/2011 9:21:52 AM EDT
[#38]
Quoted: 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.
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Posted: 10/1/2011 11:04:07 AM EDT
[#39]
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. |
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Posted: 10/1/2011 2:01:10 PM EDT
[#40]
01 Oct 2011
Overhead press, standing w/barbell 1 x 10 x 45lbs (bar) 2 x 5 x 95lbs 2 x 5 x 115lbs Cycle x 5: HammerStrength seated shoulder press: 10 x 140lbs (70lbs/handle) Standing barbell curls: 10 x 75lbs HammerStrength rear delt flyes: 10 x 100lbs Standing barbell rows: 10 x 75lbs two servings BSN CellMass Cardio, incline treadmill: 3.5% @ 2.8mph, 30min Shower, change, three servings BSN Syntha 6 on the way home |
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Posted: 10/2/2011 6:49:17 AM EDT
[#41]
Ran 10K this morning.
Posted Via AR15.Com Mobile |
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Posted: 10/2/2011 9:32:45 AM EDT
[#42]
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Posted: 10/2/2011 9:11:50 PM EDT
[#43]
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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