Tuesday, January 31, 2012

1.31.12 "Desforges"

WOD: Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows


I Did: (Scaled per Brand-X) 25:42
155-lb. Deadlift, 12 reps
20 Pull-Ups (61 lb. assist)
95 lb. Clean and Jerk, 12 reps
20 Knees above belt
I could only manage 2 rounds. And the equipment was full of people so couldn't finish anyway. Tough, tough workout.

Monday, January 30, 2012

1.30.12

WOD: 75-lb Back Squats / 15-ft Rope Climb: 50/5; 40/4; 30/3; 20/2; 10/1

I Did: 17:19 75-lb Back Squats / 61-lb. Assist Pullups: 30/15; 25/12; 20/9; 15/6; 10/3.

Saturday, January 28, 2012

1.28.12

WOD: 8 Rounds: Run 400 meters, rest 90 seconds.

I Did: 36:55 on the treadmill.

Tuesday, January 17, 2012

1.17.12

WOD: Back Squats 3-3-3-3-3

I Did: Back Squats: 3 reps each of: 135 - 155 - 175 - 190 - 175

Monday, January 16, 2012

1.16.12 "Filthy Fifty"

WOD: For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I Did: 36:10 (Per "Pack")
35 Box jump, to bench
35 Jumping pull-ups (53 lb. assist)
35 Kettlebell swings, 35 lb. kettlebell
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 12 pound ball (all that was available)
35 Burpees (to bench)
35 Side to Side Jumps

Saturday, January 14, 2012

1.14.12 "Nate"

WOD: Complete as many rounds n twenty minutes as you can of: 2 Muscle-ups; 4 Handstand Push-ups; 8 2-Pook Kettlebell Swings.

I Did: 5 rounds + 3 Pull-ups in 15 minutes of: Pull-ups/Dips (3 eachx2 = 6 each round/52.5 lb. assist); 4 Handstand Pushups with feet on barrier; 8 1.5 pood Kettlebell Swings (55 lb. Dumbbell)

Wednesday, January 11, 2012

1.11.12

WOD: Pull-up Ladder: First minute do 1 pull-up, Second minute 2 pull-ups, and so on until unable to complete the prescribed number in 1 minute:

I Did: 10 rounds plus 5 pull-ups (60 total pull-ups) with 72(?) lbs. assist.

Tuesday, January 10, 2012

1.10.12

WOD: 10 rounds for time of: 10 Dead-Lifts, 135 lbs; 10 Push-Ups

I Did: (Brand-X "Pack"): 17:07: 10 Dead-Lifts, 95 lbs; 10 Push-Ups

Monday, January 9, 2012

1.9.12 "Kelly"

WOD: Kelly: 5 rounds for time of: Run 400 meters; 30 reps of 24-inch box jump; 30 reps of Wallballs w/ 20-lb Ball

I Did: (Scaled to Brand-X): 5 Rounds in 32:49 of : Run 400 meters; 15 reps of 20-inch box jump; 15 reps of Wallballs with 24-inch ball.

Saturday, January 7, 2012

1.7.12 "Cindy"

WOD: AMRAP 20 minutes of 5 Pull-Ups, 10 Push-ups, 15 Squats.

I Did: 12 minutes: 6 rounds + 5 Pull-Ups with 44 lb. assist (Scaled Per Brand-X "Pack")

Warm-up: 120 calories on elliptical

Friday, January 6, 2012

1.6.12

WOD: Overhead Squats 3-3-3-3-3

I Did: Overhead Squated 3-3-3-3-3 with 55 lbs at home. Just working on form. I cannot get a full squat in this because I don't have the flexibility. Wondering if I should continue working on this or just let it go. It doesn't seem real beneficial, however it is a good work out for a lot of smaller muscles that don't often get worked.

Thursday, January 5, 2012

1.5.12 "Fran"

Fran: 21-15-9 of 95 lb. Thrusters, and Pull-Ups.

I Did: 9:59: 21-15-9 of 55 lb. Thrusters and 78 lb. assist Pull-Ups.
I tried to scale this per Brand-X to a weight in which I could complete the workout in 3-5 minutes. Apparently I can't do that. Was breathing way to hard and arms/shoulders got tired. The 55-lb. Thrusters had pretty good form, almost too light for really good form because I could bend my back and still get the weight up. But too much weight to finish Fran in 3-5 minutes. Also used more assist on the Pull-ups than I thought I would need -- however, still didn't finish. So I should keep with these weights/assist next time and see if I improve my time.

1.4.12

Had planned to do a run at lunch time and then "Fran" at the gym in the evening. My run was awful, went home, ate supper and basically stayed on the bed until 7:00 this morning. Must have needed some sleep.

Run: Four .25 mile intervals at 6.7 mph and walked equal length of time between. The horrible part was I was supped to do .5 mile intervals and could not. I don't know what is wrong with my running at this point, but it's getting dang scary.

Sunday, January 1, 2012

1.1.12

Josh and I made PVC paralettes yesterday, so just did a quick workout with them, of Paralette Pushups, failed L-sits; hanging knees to chest; paralette handstand pushups (working up to them actually) and 105-lb front squats.