Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
I got six rounds + 100m and finished the 7th round in 23:33
Rd 1 = 3:18 (I acadently ran a little too far and was not ready for the shaky arms of the goal post)
Rd 2 = 2:54
Rd 3 = 2:59
Rd 4 = 3:00
Rd 5 = 3:13
Rd 6 = 3:27
Thursday, May 19, 2011
Tuesday, May 17, 2011
Chest to bar Pull-ups, Wall Ball, Kettlebell swings
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
I did 14 rounds + 5 chest to bar Pull-ups. Finished 15 rounds in 21:20
Wow, this one started out pretty easy but by around 14 or 15 minute into it I was having trouble getting enough oxygen. Very good workout but I did more than keep me in shape today. My back has been getting worse and worse and on Sunday I was having trouble getting up from the sitting position. I had a bad limp and people at church were asking me what was wrong. Could hardly tie my shoes and when I did pain would just shoot down my leg. Anyway, when the WOD was over I collapsed, sucked air checked pulse got up and collapsed again over by the open garage door. Stayed there for a while and slowly got up. While I was getting up I was on knees and elbows. I distinctly felt a very sudden shift in my back much higher than my pain was, almost in the middle of my back. I did not know if it was a good thing or a bad one at the time. Well I have not had hardly any pain since so it was a pretty good thing. I still have memory pain or ghost pain but I bet even that goes away in a little while. Tough WOD, great results!
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
I did 14 rounds + 5 chest to bar Pull-ups. Finished 15 rounds in 21:20
Wow, this one started out pretty easy but by around 14 or 15 minute into it I was having trouble getting enough oxygen. Very good workout but I did more than keep me in shape today. My back has been getting worse and worse and on Sunday I was having trouble getting up from the sitting position. I had a bad limp and people at church were asking me what was wrong. Could hardly tie my shoes and when I did pain would just shoot down my leg. Anyway, when the WOD was over I collapsed, sucked air checked pulse got up and collapsed again over by the open garage door. Stayed there for a while and slowly got up. While I was getting up I was on knees and elbows. I distinctly felt a very sudden shift in my back much higher than my pain was, almost in the middle of my back. I did not know if it was a good thing or a bad one at the time. Well I have not had hardly any pain since so it was a pretty good thing. I still have memory pain or ghost pain but I bet even that goes away in a little while. Tough WOD, great results!
Wednesday, May 11, 2011
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
2:52
2:38
3:44
2:38
Total: 11:53
I did the Griff WOD on Feb. 11, 2010 at 14:11 but it was my first WOD after my wreck so I was very stiff and did not loosen up until the end. So this is really not that big a PR. I noticed my legs were pretty dead on the second 800 from running backwards on the 400 before. This is where need to get faster.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
2:52
2:38
3:44
2:38
Total: 11:53
I did the Griff WOD on Feb. 11, 2010 at 14:11 but it was my first WOD after my wreck so I was very stiff and did not loosen up until the end. So this is really not that big a PR. I noticed my legs were pretty dead on the second 800 from running backwards on the 400 before. This is where need to get faster.
Tuesday, May 10, 2011
Front Squat
3-3-3-3-3 reps
Warmed up with 135 and 165
1-9-11 5-9-11
195 205
205 225
225 235
245 245
255 260(5lb PR)
I tried for 275 but did not get it. Still I PRed today and it felt very light when I did. Pretty good for some sore legs.
Warmed up with 135 and 165
1-9-11 5-9-11
195 205
205 225
225 235
245 245
255 260(5lb PR)
I tried for 275 but did not get it. Still I PRed today and it felt very light when I did. Pretty good for some sore legs.
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats
Burpees
Time 4:52
I did not have much spring on the Burpees after the overhead squats. But it was a fun little WOD
Burpees
Time 4:52
I did not have much spring on the Burpees after the overhead squats. But it was a fun little WOD
Friday, May 6, 2011
Ring rows, bench press, back squat
Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps
Time 30:46
I sucked on this thing. The first round was a little under 3 minutes the rest were very slow. After the first round I broke up the bench 8-7 and went 5-5-5 on the last two or three rounds of squat. No gas today. I am in the middle of an I.F. and did the WOD in the morning which has never gone well for me. Pretty disappointed on my results but I have to agree with Clayton that being deep into a fast affected my performance. This is the first time I have worked out in a fast. I could have done it after school but there is no track practice today and I miss my wife and kids after a very crazy week. Today, seeing my family after school was more important than this WOD.
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps
Time 30:46
I sucked on this thing. The first round was a little under 3 minutes the rest were very slow. After the first round I broke up the bench 8-7 and went 5-5-5 on the last two or three rounds of squat. No gas today. I am in the middle of an I.F. and did the WOD in the morning which has never gone well for me. Pretty disappointed on my results but I have to agree with Clayton that being deep into a fast affected my performance. This is the first time I have worked out in a fast. I could have done it after school but there is no track practice today and I miss my wife and kids after a very crazy week. Today, seeing my family after school was more important than this WOD.
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Time 4:30 (1:07 PR)
In November of 2010 I wrote this about Jackie
Time = 5:37
Blasted through all the S.D.H.P.'s in about 2 minutes. Broke up the Thrusters25-25 and pull-ups 16-14 using the butterfly kip. Lungs were actually in pain at end and I rested on the floor for a long time afterward.
Today I did the whole thing unbroken. I did rest on the floor for a little while but not really in pain or anything like that. I feel pretty good about this, but I think I can do it even faster next time.
45 pound Thruster, 50 reps
30 pull-ups
Time 4:30 (1:07 PR)
In November of 2010 I wrote this about Jackie
Time = 5:37
Blasted through all the S.D.H.P.'s in about 2 minutes. Broke up the Thrusters25-25 and pull-ups 16-14 using the butterfly kip. Lungs were actually in pain at end and I rested on the floor for a long time afterward.
Today I did the whole thing unbroken. I did rest on the floor for a little while but not really in pain or anything like that. I feel pretty good about this, but I think I can do it even faster next time.
"Moore"
Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
I got 7 rounds and my Handstand Push-ups were as follows:
15
16
13
14
4(had gas, just fell to my feet)
10
11
I know I could have done more handstand push-ups. My hands just spread out too wide. I was ticked about falling but it did give me the time to finish 7 full rounds. I need to run faster next time.
Run 400 meters
Max rep Handstand push-up
I got 7 rounds and my Handstand Push-ups were as follows:
15
16
13
14
4(had gas, just fell to my feet)
10
11
I know I could have done more handstand push-ups. My hands just spread out too wide. I was ticked about falling but it did give me the time to finish 7 full rounds. I need to run faster next time.
Tuesday, May 3, 2011
Thrusters, Chest to bar Pull-ups
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
I finished the round of 15 reps with a few seconds to spare. I would like to get this far pulse 18 Thrusters next time. I just did not know how to play this one. Good quick WOD.
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
I finished the round of 15 reps with a few seconds to spare. I would like to get this far pulse 18 Thrusters next time. I just did not know how to play this one. Good quick WOD.
Monday, May 2, 2011
Deadlift
3-20-10 5-1-11
275 295 (+20)
285 315 (+30)
295 335 (+40)
315 345 (+30)
325 365 (+40)
345 375 (+30)
365 390 (+25)
All time deadlift PR was 385 so I am pleased. 400 is getting closer and closer.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups = 14+14+14+14+14+14+14+14+14= 14 (112)
Push-ups = 18+18+18+18+18+18+18+18 = 18 (144)
Sit-ups = 12+12+12+12+12+12+12+12 = 12 (96)
Squats = 20+20+20+20+20+20+20+22 =20 (162)
Total Reps = 38 rep PR
My goal was to look at what I did last year and use that to stay consistant with each excercise. Worked well. I pushed it pretty hard on the pull-ups and the push-ups were hard also. Next time I know I can do more sit-ups and Squats. I just added a couple squats at the end to prove to myself I can do more next time. My old PR is 476 so not a bad PR today.
"Tabata Something Else" on April 3, 2010
Pull-ups = 14+12+12+11+11+10+10+9=89
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470
Pull-ups = 14+14+14+14+14+14+14+14+14= 14 (112)
Push-ups = 18+18+18+18+18+18+18+18 = 18 (144)
Sit-ups = 12+12+12+12+12+12+12+12 = 12 (96)
Squats = 20+20+20+20+20+20+20+22 =20 (162)
Total Reps = 38 rep PR
My goal was to look at what I did last year and use that to stay consistant with each excercise. Worked well. I pushed it pretty hard on the pull-ups and the push-ups were hard also. Next time I know I can do more sit-ups and Squats. I just added a couple squats at the end to prove to myself I can do more next time. My old PR is 476 so not a bad PR today.
"Tabata Something Else" on April 3, 2010
Pull-ups = 14+12+12+11+11+10+10+9=89
Push-ups=18+18+18+15+17+13+17+15=131
Sit-ups=11+12+11+12+12+12+12+12=94
Squats=20+20+20+18+19+19+19+20=156
Total reps=470
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