02.28.08
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Time: 35:57
Was happy to just finish this, I was so hung over. Its not too bad that I drank, it was the first time in two weeks. I think my time for this workout could improve a lot next time I do it. I need to work on air squats badly.
Thursday, February 28, 2008
Shoulders, Shoulders, Shoulders
02.27.08
Shoulder press 1-1-1-1-1 reps
150-155-155-155-155
Push press 3-3-3-3-3 reps
165-170-175-180-185
Push Jerk 5-5-5-5-5 reps
185(4)-180-180(4)-180(4)-180(4)
Shoulder press 1-1-1-1-1 reps
150-155-155-155-155
Push press 3-3-3-3-3 reps
165-170-175-180-185
Push Jerk 5-5-5-5-5 reps
185(4)-180-180(4)-180(4)-180(4)
Eva Without Running
02.26.08
"Eva"
Five rounds for time of:
Run 800 meters (Skipped Running)
2 pood Kettlebell swing, 30 reps (Subbed 70 lb DB)
30 Pull-ups
Time: 44:45
Post Workout:
100 Sit-up (Feet Anchored)
This workout was hard, would have been much harder if I would have ran. Treadmills were take, and it would have taken well over an hour. I want to finish the WOD as RX'd by the end of the year.
"Eva"
Five rounds for time of:
Run 800 meters (Skipped Running)
2 pood Kettlebell swing, 30 reps (Subbed 70 lb DB)
30 Pull-ups
Time: 44:45
Post Workout:
100 Sit-up (Feet Anchored)
This workout was hard, would have been much harder if I would have ran. Treadmills were take, and it would have taken well over an hour. I want to finish the WOD as RX'd by the end of the year.
Second Workout Of The Day
02.24.08
"Lynne"
Five rounds for max reps of:
Body weight bench press (Subbed 185 lbs)
Pull-ups
Round 1 - 9-15
Round 2 - 9-12
Round 3 - 7-15
Round 4 - 7-12
Round 5 - 7-12
Score:
Bench Press: 39
Pull-up: 66
Total: 105
Post Workout:
Worked on hanging L's
"Lynne"
Five rounds for max reps of:
Body weight bench press (Subbed 185 lbs)
Pull-ups
Round 1 - 9-15
Round 2 - 9-12
Round 3 - 7-15
Round 4 - 7-12
Round 5 - 7-12
Score:
Bench Press: 39
Pull-up: 66
Total: 105
Post Workout:
Worked on hanging L's
Good Work On Rack Position
02.22.08
Hang squat clean 3-3-3-3-3-3-3 reps
125-135-145-155-145-155-155
Post Workout
15-12-9 Reps of:
K2E's
Sit-ups
Followed by a 2k Row
Hang squat clean 3-3-3-3-3-3-3 reps
125-135-145-155-145-155-155
Post Workout
15-12-9 Reps of:
K2E's
Sit-ups
Followed by a 2k Row
Thursday, February 21, 2008
Another Off Day
02.21.08
Off Day
Consistency is proving to be king, still keeping the diet pretty good, very little grains, no alcohol, no eating out....see how long this all keeps up.
Off Day
Consistency is proving to be king, still keeping the diet pretty good, very little grains, no alcohol, no eating out....see how long this all keeps up.
First Time With Front Squats
02.20.08
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
145-155-165-175-180-185-190-165-165-165
Notes: Dropped down to 165 to work on form, mainly stronger core, and heels on the ground.
Post Workout:
Chest Flies
Shoulder Work
Tuck Sits In Captains Chair
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
145-155-165-175-180-185-190-165-165-165
Notes: Dropped down to 165 to work on form, mainly stronger core, and heels on the ground.
Post Workout:
Chest Flies
Shoulder Work
Tuck Sits In Captains Chair
Tuesday, February 19, 2008
First Time With Annie
02.19.08
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 13:14
Started doing a little extra core work after workouts...
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 13:14
Started doing a little extra core work after workouts...
Off Day
02.17.08
Off Day
Ate shitty for a while now....getting much more aggressive with my diet starting tomorrow.
Off Day
Ate shitty for a while now....getting much more aggressive with my diet starting tomorrow.
Work Out At Home, Ring Dips Are Tough
02.16.08
Three rounds, 21-15- and 9 reps, for time of:
Pull-ups
Ring Dips
Knees-2-Elbows
Time:25:54
Three rounds, 21-15- and 9 reps, for time of:
Pull-ups
Ring Dips
Knees-2-Elbows
Time:25:54
Fran "PR"
02.14.08
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Time: 8:01 (PR)
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Time: 8:01 (PR)
Tuesday, February 12, 2008
Sunday, February 10, 2008
Fun Workout
02.10.08
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (Did bench jumps)
20 Double-unders
25 Ring dips (Subbed 50 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (Subbed 25 Supermans)
30 Wall ball shots, 20 pound ball (Subbed 20 lb db's thrusters)
3 Rope climb ascents (Subbed 12 L-Pull-ups)
Time: 37:09
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (Did bench jumps)
20 Double-unders
25 Ring dips (Subbed 50 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (Subbed 25 Supermans)
30 Wall ball shots, 20 pound ball (Subbed 20 lb db's thrusters)
3 Rope climb ascents (Subbed 12 L-Pull-ups)
Time: 37:09
First Hero Ever!!!
02.07.08
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 01:03:39
Probably could have been a little better, but my goal was just to finish.
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 01:03:39
Probably could have been a little better, but my goal was just to finish.
Tuesday, February 5, 2008
Missed
02.04.08
Missed my second of five workouts for the semester today.
Was supposed to be "Tabata Something Else"
Just couldn't get going didn't feel like it
Missed my second of five workouts for the semester today.
Was supposed to be "Tabata Something Else"
Just couldn't get going didn't feel like it
Friane
02.02.08
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Time: 25:30
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Time: 25:30
New PR
01.31.08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Score: 13 Rounds + 5 Pull-ups + 4 Push-ups
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Score: 13 Rounds + 5 Pull-ups + 4 Push-ups
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