10/30/12
21 -15 - 9 reps. Do 21 reps of each exercise before moving on to 15 reps.
Push Press (95)
Pull ups
5:38
Did a light workout later:
Body Squat x 50
Rear Squat (75) 25
Sit Ups x 50
Handstands x 20 minutes
Double Unders x 100
Back is getting better, but still achy in the glutes and around the tailbone.
Tuesday, October 30, 2012
Monday, October 29, 2012
Push, Squat, Sit AMRAP
10/29/12
As many rounds as possible in 8 minutes:
Pushups x 8
BodySquat x 10
Situps x 12
9 rounds
As many rounds as possible in 8 minutes:
Pushups x 8
BodySquat x 10
Situps x 12
9 rounds
Sunday, October 28, 2012
CF Level 1 Trainer Course WOD amrap
10/28/12
As many rounds as possible of the following (in 8 minutes):
Pushups x 8
MedBall Cleans x 10
Situps x 12
6 rounds I think, I didn't do a very good job counting reps or rounds (shocker).
Back and left hip is staring to loosen up quite a bit and range of motion is coming back.
Getting better. Can't wait to start applying new knowledge.
As many rounds as possible of the following (in 8 minutes):
Pushups x 8
MedBall Cleans x 10
Situps x 12
6 rounds I think, I didn't do a very good job counting reps or rounds (shocker).
Back and left hip is staring to loosen up quite a bit and range of motion is coming back.
Getting better. Can't wait to start applying new knowledge.
Saturday, October 27, 2012
CF WOD "Fran" & CF Level 1 Course
10/27/12
"Fran" is a benchmark workout that goes like this:
Complete the following two exercises, reps of 21, 15, 9 for time:
Thrusters (95)
Pullups
6:24
My time isn't great, but ok for 3 hours of sleep and some serious hip and lower back issues since Wednesday. Starting to loosen up, but still can't do full hip flexion while knees are extended.
The Level 1 course was awesome today! CrossFit is the shit!
www.crossfit.com
"Fran" is a benchmark workout that goes like this:
Complete the following two exercises, reps of 21, 15, 9 for time:
Thrusters (95)
Pullups
6:24
My time isn't great, but ok for 3 hours of sleep and some serious hip and lower back issues since Wednesday. Starting to loosen up, but still can't do full hip flexion while knees are extended.
The Level 1 course was awesome today! CrossFit is the shit!
www.crossfit.com
Thursday, October 25, 2012
Rest Day & Flexibility
10/25/12
Various Stretching exercises
Foam Roller Work
Swiss Ball
Bands
and Rest
2 days until Crossfit Level 1 course! Very Excited!
Various Stretching exercises
Foam Roller Work
Swiss Ball
Bands
and Rest
2 days until Crossfit Level 1 course! Very Excited!
Wednesday, October 24, 2012
CF WOD Sumo Dead Hi Pull & Lateral Jumps
10/24/12
21, 18, 15, 12, 9, 6, and 3 reps of the following for time:
Sumo Dead Lift High Pull (95)
24" Lateral Jump
16:45
To see workout videos or how to do the exercises, go to www.crossfit.com.
My back was tight this morning when I woke up. Stretched before and after, but got even tighter after the workout. Doesn't help that I have been sitting in a chair the last few days. Plan on using the wobble disc to loosen it up tonight.
21, 18, 15, 12, 9, 6, and 3 reps of the following for time:
Sumo Dead Lift High Pull (95)
24" Lateral Jump
16:45
To see workout videos or how to do the exercises, go to www.crossfit.com.
My back was tight this morning when I woke up. Stretched before and after, but got even tighter after the workout. Doesn't help that I have been sitting in a chair the last few days. Plan on using the wobble disc to loosen it up tonight.
Tuesday, October 23, 2012
Thrust, Extend, Pull & Sit wod
10/23/12
Warmup:
Body Squats x 35
Thruster (45) 10, (65) 5
Workout:
Thruster (95) 50
Back Extensions x 60
3 rounds of:
Pullups x 10
L-Sit 20 seconds
24:55
Felt like shit last night and again about 5 reps into the (95) thrusters.
Warmup:
Body Squats x 35
Thruster (45) 10, (65) 5
Workout:
Thruster (95) 50
Back Extensions x 60
3 rounds of:
Pullups x 10
L-Sit 20 seconds
24:55
Felt like shit last night and again about 5 reps into the (95) thrusters.
Monday, October 22, 2012
CF WOD modified: Ring Dips, DU's, Squat Snatch, BJ's
10/22/12
5 rounds of:
Ring Dips x 7
Double Unders x 30
Squat Snatch (115) x 7
24" Box Jump x 7
First workout at the new gym! Seemed like the bar I used for the snatch had a fatter diameter than what I am used to, but super smooth action. Had to get hips way under into squat to finish some of the last snatches. Double unders got rough on the last set as well, but the new gym is sick!
5 rounds of:
Ring Dips x 7
Double Unders x 30
Squat Snatch (115) x 7
24" Box Jump x 7
First workout at the new gym! Seemed like the bar I used for the snatch had a fatter diameter than what I am used to, but super smooth action. Had to get hips way under into squat to finish some of the last snatches. Double unders got rough on the last set as well, but the new gym is sick!
Ring Exercises & Running with Logan
10/21/12
Various ring exercises:
Pushups to one-arm extension
Dips to L-sit
Jumping Muscle ups
Feet assisted muscle ups
Pullups
Run 600 meters broken up into 50 - 75 meter dashes with my nephew Logan, (7 years old).
Saturday, October 20, 2012
9x50 body wod
10/20/12
50 reps of the following exercise:
Double Unders
Hi Jump Squats
Burpees
Pushups
Situps
Body Squats
Pullups
Handstand Pushups (only completed 30)
Dips
39:00
50 reps of the following exercise:
Double Unders
Hi Jump Squats
Burpees
Pushups
Situps
Body Squats
Pullups
Handstand Pushups (only completed 30)
Dips
39:00
Friday, October 19, 2012
Modified WOD: hang cleans, pistol squats, sprints
 |
| Matt Hoeft doing hang cleans (135#) at the home gym. |
Hang Cleans (185) 30
Alternating Pistol Squat x 50
Sprints 25 m x 10
Rope Climb (no feet) 15' x 1
18:10
I worked up to 185# on the hang cleans before I started the working set . I attempted 205# but failed and dropped back to 185. The Actual WOD weight was supposed to be 225#. The original workout also included rowing 2000 m, but no rowing machine at my house.
Wednesday, October 17, 2012
W1: Rings & Things, W2: CF WOD 121017
12/17/12
Worked on the rings for 40 minutes:
Muscle-up practice, pullups, dips, inverted handstands, handstands, l-sits.
Speed bag drills 15:00
Situps x 100
MedBall Situps (15) 30
Double Unders x 50
W2: wod121017
For time:
Run 1600 m
Rest 3 minutes
Run 1200 m
Rest 2 minutes
Run 800 m
Rest 1 minute
Run 400 m
27:32
Pullups x 50
Worked on the rings for 40 minutes:
Muscle-up practice, pullups, dips, inverted handstands, handstands, l-sits.
Speed bag drills 15:00
Situps x 100
MedBall Situps (15) 30
Double Unders x 50
W2: wod121017
For time:
Run 1600 m
Rest 3 minutes
Run 1200 m
Rest 2 minutes
Run 800 m
Rest 1 minute
Run 400 m
27:32
Pullups x 50
CF WOD 121016
10/16/12
3 rounds for time:
Sots Press (45) 15
Handstand Walk 15m
L-Sit hold 20'
Handstand Walk 15m
21:00
This was the best I have done for distance on handstand walks. They are getting much easier and more comfortable. They are unexpectedly grueling.
3 rounds for time:
Sots Press (45) 15
Handstand Walk 15m
L-Sit hold 20'
Handstand Walk 15m
21:00
This was the best I have done for distance on handstand walks. They are getting much easier and more comfortable. They are unexpectedly grueling.
Squats & Deadlifts, Pull Ups & Pull Downs
10/15/12
For the squats and deadlifts we would start with the Squat by cleaning and pressing the weight to the rear squat position, complete reps, return the weight back to the floor and immediately begin deadlifts.
Squat/Deadlift (45) 10/10, (95) 10/10, (135) 20/20, (155) 20/20, (185) 15/15, (195) 10/10
Pullups (60)/no weight x 8/7, 5/5, 2/8
Straight Pulldown (50) 10, (60) 10, 10, 10
Did some Olympic lifts later in the day:
Cleans (45) 5, 5, 5, (75) 2, 2, 2, 2, (135) 2, 2
Snatch (45) 5, 5, (75) 2, 2, 2, (135) 2
For the squats and deadlifts we would start with the Squat by cleaning and pressing the weight to the rear squat position, complete reps, return the weight back to the floor and immediately begin deadlifts.
Squat/Deadlift (45) 10/10, (95) 10/10, (135) 20/20, (155) 20/20, (185) 15/15, (195) 10/10
Pullups (60)/no weight x 8/7, 5/5, 2/8
Straight Pulldown (50) 10, (60) 10, 10, 10
Did some Olympic lifts later in the day:
Cleans (45) 5, 5, 5, (75) 2, 2, 2, 2, (135) 2, 2
Snatch (45) 5, 5, (75) 2, 2, 2, (135) 2
CF WOD "Glen" modified
10/12/12
Warmups Clean & Jerk (45), (65) (95)
Supposed to be for time, but I was working with a partner and didn't bother to record.
Clean & Jerk (135) x 30
Run 1 mile
15' Rope Climb x 10 ascents
Run 1 mile
Burpies x 50 (changed 100 reps to 50 and added 60 Box Jumps)
Box Jumps x 20 @ 20", 24", 30"
Warmups Clean & Jerk (45), (65) (95)
Supposed to be for time, but I was working with a partner and didn't bother to record.
Clean & Jerk (135) x 30
Run 1 mile
15' Rope Climb x 10 ascents
Run 1 mile
Burpies x 50 (changed 100 reps to 50 and added 60 Box Jumps)
Box Jumps x 20 @ 20", 24", 30"
Thursday, October 11, 2012
Mountain Bike/Pullups, Dips and Abs & Burpies
10/10/12 Rode 9 miles
10/11/12 Rode 9 miles (failed muscle ups)
2 Reps/Set of the following:
Weighted Pullups (40), (50), (60), (70), (80), (90)
Weighted Dips (45), (55), (65), (65), (65), (65)
Decline Situps/Knee Raises 20/20, 20/20, 20/20, 20/20, 20/20
Burpies x 100 (8:00) New PR!!
10/11/12 Rode 9 miles (failed muscle ups)
2 Reps/Set of the following:
Weighted Pullups (40), (50), (60), (70), (80), (90)
Weighted Dips (45), (55), (65), (65), (65), (65)
Decline Situps/Knee Raises 20/20, 20/20, 20/20, 20/20, 20/20
Burpies x 100 (8:00) New PR!!
WOD 100 Pounder
10/09/12
Perform 50 reps for each exercise with a load of (100):
Bench Press
Overhead Squats
Push Press
Squat Cleans
Deadlift
Cable Rows
Perform 50 reps for each exercise with a load of (100):
Bench Press
Overhead Squats
Push Press
Squat Cleans
Deadlift
Cable Rows
CF WOD 20121008
10/08/12
100' Lunge
Pushups x 50
Double Unders x 50
Knee 2 Elbows x 25
15' Rope CLimb x 5
24" Box Jump x 50
Overhead Squat (65) 25
L Pullups x 25
Situps x 50
24:00
100' Lunge
Pushups x 50
Double Unders x 50
Knee 2 Elbows x 25
15' Rope CLimb x 5
24" Box Jump x 50
Overhead Squat (65) 25
L Pullups x 25
Situps x 50
24:00
Chest
10/03/12
Pushups x 30
Bench Press (135) 10, (225) 10, (275) 10, (135) 28
Incline Fly (45) 10, 10, 10
Back Hundos & Muscleups
10/03/12
Bar Muscleups x 5
Handstand Walk 5 minutes
Pullups x 100
Deadlift (135) 100
Cable Rows (100) 100
Alternate Pulldowns (50) 60, (60) 20, (80) 20
Rear Shrug (110) 100
Bar Muscleups x 5
Handstand Walk 5 minutes
Pullups x 100
Deadlift (135) 100
Cable Rows (100) 100
Alternate Pulldowns (50) 60, (60) 20, (80) 20
Rear Shrug (110) 100
WOD
10/01/12
3 rounds of:
BodySquats x 25
Burpees x 25
KB Swing (50) 25
Pistol Squat x 5/5
MedBall Standup
Weighted Pullups (60) 25 (do as many as you can, drop weight and finish set: 15/10, 12/13, 10/15
3 rounds of:
BodySquats x 25
Burpees x 25
KB Swing (50) 25
Pistol Squat x 5/5
MedBall Standup
Weighted Pullups (60) 25 (do as many as you can, drop weight and finish set: 15/10, 12/13, 10/15
Wednesday, October 10, 2012
Run, failed muscle ups & foot problems
09/30/12
Run 5.4 miles
Attempted muscle ups, still no dice. Pathetic.
Calves were tight when I started running, loosened up and ran fine.
Next morning my feet were killing me. the pain was so intense I thought I had fractured both feet.
Pain was practically identical in location and intensity on both feet.
The pain would come and go, but sometimes it was so intense I could not put pressure on my feet.
The pain travelled a bit within a 2 - 3" area around the cuboid bone. I think the calcaneouscuboid articular capsules or the fibular brevis muscle were stressed from the calf extensions prior to the 5.5 mile run. Sometimes the pain was located around the exstensor digitorum brevis.
I did a lot of stretching using my hands to flex the joints of the feet and I would do PNF stretching using a flat therapy band to stretch my calves. I also used a blunt end of a drum stick for deep tissue on the bottoms of the feet and foam rollers for anterior tibialis, calves, and tendon of the fibular longus.
By 10/09, the pain had subsided with slight reminders of discomfort beginning to feel more like weakness around the joints. Much better on 10/10, still stiff in the morning when I wake up, better though out the day. 10/11 feel pretty good, ready to run!
Run 5.4 miles
Attempted muscle ups, still no dice. Pathetic.
Calves were tight when I started running, loosened up and ran fine.
Next morning my feet were killing me. the pain was so intense I thought I had fractured both feet.
Pain was practically identical in location and intensity on both feet.
The pain would come and go, but sometimes it was so intense I could not put pressure on my feet.
The pain travelled a bit within a 2 - 3" area around the cuboid bone. I think the calcaneouscuboid articular capsules or the fibular brevis muscle were stressed from the calf extensions prior to the 5.5 mile run. Sometimes the pain was located around the exstensor digitorum brevis.
I did a lot of stretching using my hands to flex the joints of the feet and I would do PNF stretching using a flat therapy band to stretch my calves. I also used a blunt end of a drum stick for deep tissue on the bottoms of the feet and foam rollers for anterior tibialis, calves, and tendon of the fibular longus.
By 10/09, the pain had subsided with slight reminders of discomfort beginning to feel more like weakness around the joints. Much better on 10/10, still stiff in the morning when I wake up, better though out the day. 10/11 feel pretty good, ready to run!
WOD Hundos
09/27/12
100 reps of each of the following:
Pullups
Bench Press (135)
Bar Curls (45)
Calf Raises (110)
100 reps of each of the following:
Pullups
Bench Press (135)
Bar Curls (45)
Calf Raises (110)
Back
09/26/12
Sumo Deadlifts (135) 10, (225) 10
Deadlifts (275) 10, (315) 4, (325) 2, (335) 1
DB Row (100) 10/10, 10/10, 10/10, (120) 8/8
Alt Pulldowns (70) 10/10, (60) 10/10, 8/8
Sumo Deadlifts (135) 10, (225) 10
Deadlifts (275) 10, (315) 4, (325) 2, (335) 1
DB Row (100) 10/10, 10/10, 10/10, (120) 8/8
Alt Pulldowns (70) 10/10, (60) 10/10, 8/8
WOD hundos
09/26/12
Warmup 10 minutes
100 reps of each of the following:
Walking Lunge
BodySquat
Burpies (9:00)
Pushups (3:40)
Situps
only timed burpies and pullups
Warmup 10 minutes
100 reps of each of the following:
Walking Lunge
BodySquat
Burpies (9:00)
Pushups (3:40)
Situps
only timed burpies and pullups
W1: Legs & W2: Pulls and Biceps
09/25/12
W1:
Warmup:
Lunges x 100
BodySuats x 100
Back Squats (135) 6, (185) 2, (225) 2, (275) 2, (285) 2, (295) 2, (305) 2, (315) 2
Front Squats (185) 2, (195) 2, (215) 2, (235) 2
Overhead Squats (135) 6, (115) 10, 10
Extensions (130) 12, 12, 12, 12
W2:
Warmup: Lat Pulldowns and bodySquats
4 rounds of:
Pullups x 10
Cable Curls (42.5) 10
Burpies x 10
4 rounds of:
Chins x 10
Alt Pulldowns (50) x 30
Burpies x10
Hammer Curls (45) 15, 8, 8
Alt DB Curls (35) 8, 8, 3
W1:
Warmup:
Lunges x 100
BodySuats x 100
Back Squats (135) 6, (185) 2, (225) 2, (275) 2, (285) 2, (295) 2, (305) 2, (315) 2
Front Squats (185) 2, (195) 2, (215) 2, (235) 2
Overhead Squats (135) 6, (115) 10, 10
Extensions (130) 12, 12, 12, 12
W2:
Warmup: Lat Pulldowns and bodySquats
4 rounds of:
Pullups x 10
Cable Curls (42.5) 10
Burpies x 10
4 rounds of:
Chins x 10
Alt Pulldowns (50) x 30
Burpies x10
Hammer Curls (45) 15, 8, 8
Alt DB Curls (35) 8, 8, 3
WOD
09/24/12
4 rounds of:
Burpies x 10
Pullups (45) 5
Deadlift (225) 7
Clean & Press (60) 5
Situps x 20
28:00
Leg Raises x 20, 20, 20, 20
4 rounds of:
Burpies x 10
Pullups (45) 5
Deadlift (225) 7
Clean & Press (60) 5
Situps x 20
28:00
Leg Raises x 20, 20, 20, 20
CF WOD "Adrian"
09/23/12
7 rounds of:
Forward Rolls x 3
Wall Climbs x 5
Toe 2 Bar x 7
24" Box Jump x 9
21:09
7 rounds of:
Forward Rolls x 3
Wall Climbs x 5
Toe 2 Bar x 7
24" Box Jump x 9
21:09
WOD
09/22/12
2 rounds of:
15' Rope Climb x 2
KB Swing (35) 25
30" Box Jump x 10
Clean (95) x 10
Wall Ball Shots (15) 20
17:00
2 rounds of:
15' Rope Climb x 2
KB Swing (35) 25
30" Box Jump x 10
Clean (95) x 10
Wall Ball Shots (15) 20
17:00
W1: CF WOD: Deadlift/OverSquat & W2: Back
09/19/12
3 rounds, Reps of 21, 15, 9:
Deadlift (225)
Overhead Squat (135)
12:30
W2: Back
Weighted Pullups (45) 20
Pullups/Chinups (slow) x 5/5, 5/5
Alternate Pulldown (50) 10/10, (60) 10/10, (70) 10/10, (90) 5/5
Cable Rows (180) 6, (120) 15, (100) 25
Shrugs (110) 15, 12, 12, 12
Back was trashed like never before!
Abs sore from Angie and Oversquats? 09/20/12
3 rounds, Reps of 21, 15, 9:
Deadlift (225)
Overhead Squat (135)
12:30
W2: Back
Weighted Pullups (45) 20
Pullups/Chinups (slow) x 5/5, 5/5
Alternate Pulldown (50) 10/10, (60) 10/10, (70) 10/10, (90) 5/5
Cable Rows (180) 6, (120) 15, (100) 25
Shrugs (110) 15, 12, 12, 12
Back was trashed like never before!
Abs sore from Angie and Oversquats? 09/20/12
Legs & CF WOD "Angie"
09/18/12
Warmup, BodySquats x 100
Box Jumps (superset with Squats) 15, 15, 15, 15
Squats (135) 20, (185) 15, (205) 12, (225) 10
Lunges (90) 16, 16, 16
Extensions (superset with Squats) (130) 15, 15, 15, 15
Squats (45) 15, 15, 15, 15
Angie
100 reps of each:
Pullups
Pushups
Situps
BodySquats
24:40
Warmup, BodySquats x 100
Box Jumps (superset with Squats) 15, 15, 15, 15
Squats (135) 20, (185) 15, (205) 12, (225) 10
Lunges (90) 16, 16, 16
Extensions (superset with Squats) (130) 15, 15, 15, 15
Squats (45) 15, 15, 15, 15
Angie
100 reps of each:
Pullups
Pushups
Situps
BodySquats
24:40
Arms
09/13/12
Pullups/Dips x 10/10, 10/10, 10/10
LF Machine Curls (90) 12, (110) 12, 12
Bar Curl (65) 12, (75) 12, 5, (45) 12
Hammer Curls (40) 10, 10, 10
Tri Press Bar (77.5) 15, (87.5) 12, 13
DB Extension Overhead (70) 10, 12, 11
Rope Press (32.5) 12, 12, 13
Pullups/Dips x 10/10, 10/10, 10/10
LF Machine Curls (90) 12, (110) 12, 12
Bar Curl (65) 12, (75) 12, 5, (45) 12
Hammer Curls (40) 10, 10, 10
Tri Press Bar (77.5) 15, (87.5) 12, 13
DB Extension Overhead (70) 10, 12, 11
Rope Press (32.5) 12, 12, 13
WOD 7 & 7
09/12/12
7 reps of each exercise for 7 rounds:
HSPU
Thruster (135)
Knee 2 Elbows
Deadlift (245)
Burpies
KB Swing (35)
Pullups
52:00
7 reps of each exercise for 7 rounds:
HSPU
Thruster (135)
Knee 2 Elbows
Deadlift (245)
Burpies
KB Swing (35)
Pullups
52:00
Legs
09/11/12
Warmup:
Bodysquats x 50
Overhead Squat (45) 10, (95) 10
Overhead Squats (135) 20
Front Squats (135) 10, (185) 10
Rear Squats (225) 10, (275) 10, (310) 2
Split Squat (smith rack) (70) 10/10, (80) 10/10, (90) 10/10
Lunges (120) 12, 10, 7, (90) 12
Warmup:
Bodysquats x 50
Overhead Squat (45) 10, (95) 10
Overhead Squats (135) 20
Front Squats (135) 10, (185) 10
Rear Squats (225) 10, (275) 10, (310) 2
Split Squat (smith rack) (70) 10/10, (80) 10/10, (90) 10/10
Lunges (120) 12, 10, 7, (90) 12
Snatch & Chest
09/10/12
Snatch (95) 2, (105) 2, 4, (115) 2, 2, (135) 2, 2
Bench Press (135) 20, (225) 10, (275) 10, (315) 4
Incline DB Press (negatives) (100) 10, (95) 8, (90) 4, (85) 4
DB Fly (50) negatives 10, ( 55) slow 8, (40) fast 10
Pushups x 100 (10 reps each of the following)
BirdDogs, Plyo, Incline, Pike, Wide, Close, Walk, Bosu, hand up
Snatch (95) 2, (105) 2, 4, (115) 2, 2, (135) 2, 2
Bench Press (135) 20, (225) 10, (275) 10, (315) 4
Incline DB Press (negatives) (100) 10, (95) 8, (90) 4, (85) 4
DB Fly (50) negatives 10, ( 55) slow 8, (40) fast 10
Pushups x 100 (10 reps each of the following)
BirdDogs, Plyo, Incline, Pike, Wide, Close, Walk, Bosu, hand up
Bike & WOD 30
09/09/12
Mountain Bike 10 miles
Complete 30 reps of each of the following:
Pullups
Box Jumps
KB Swings (35)
WallBall Shots (15)
Hang CLeans (115)
Burpies
Situps
Mountain Bike 10 miles
Complete 30 reps of each of the following:
Pullups
Box Jumps
KB Swings (35)
WallBall Shots (15)
Hang CLeans (115)
Burpies
Situps
Shoulders
09/07/12
HSPU x 30
DB Clean & Press (50) 10, (55) 10, (60) 10, (80) 2, (65) 8
Upright Rows (45) 15, (115) 12, (125) 10
Side Raises (30) 10, 10, 9
Dips (five fast/five slow) 10, 10, 10, 10
HSPU x 30
DB Clean & Press (50) 10, (55) 10, (60) 10, (80) 2, (65) 8
Upright Rows (45) 15, (115) 12, (125) 10
Side Raises (30) 10, 10, 9
Dips (five fast/five slow) 10, 10, 10, 10
CF WOD 120903 & Calves
09/05/12
Warmup:
Situps x 25
L Sit: 30, 15, 15, 10 seconds
3 Rounds of:
Chest 2 Bar x 15
Burpies x 20
Sumo Deadlift HiPull (95) 15
16:00
Smith Calf Raise (110) 20, (160) 15, 15, 12
Warmup:
Situps x 25
L Sit: 30, 15, 15, 10 seconds
3 Rounds of:
Chest 2 Bar x 15
Burpies x 20
Sumo Deadlift HiPull (95) 15
16:00
Smith Calf Raise (110) 20, (160) 15, 15, 12
CF WOD "holleyman" modified
08/30/12
30 rounds of:
Wall Ball Shots (15) x 6
HSPU x 3
Power Clean (185, 175, 155, 135) x 1
Ran out of time did 23 rounds in 31:00
30 rounds of:
Wall Ball Shots (15) x 6
HSPU x 3
Power Clean (185, 175, 155, 135) x 1
Ran out of time did 23 rounds in 31:00
Back
08/28/12
Back Extensions (100) 60
Deadlifts (45) 10, (135) 10, (225) 10, (315) 5
Weighted/No Weight Pullups (45/0) 10/2, 6/4, 3/6, /10
Alternating Lat Pulldown (100) 5 (80) 4, (80) 12, 12, 10
Cable Rows (160) 15, (180) 11, (200) 8, (100) 10
Back Extensions (100) 60
Deadlifts (45) 10, (135) 10, (225) 10, (315) 5
Weighted/No Weight Pullups (45/0) 10/2, 6/4, 3/6, /10
Alternating Lat Pulldown (100) 5 (80) 4, (80) 12, 12, 10
Cable Rows (160) 15, (180) 11, (200) 8, (100) 10
W1: Modified WOD & W2: Chest
08/27/12
Walking Lunge x 26
Pullups x 20
Box Jumps x 50
Double Unders x 20
Dips x 25
Knees 2 Elbows
KB Swing (35) 30
Situps x 30
Hang Squat Clean (135) 20
Back Extensions x 25
Wall Ball (15) x 30
Iso-Lateral Pulldowns (100) 90
27:00
W2: Chest
Warmup: Bench Press (135) 25, 25, 25, 25
DB Rack Press: Each set to failure, minimal rest (50, 55, 60...up to 120)
Cable Fly: (17.5) 15, (22.5) 7, (17.5) 4, 12
Machine Fly: (110) 12, 10, 7
Walking Lunge x 26
Pullups x 20
Box Jumps x 50
Double Unders x 20
Dips x 25
Knees 2 Elbows
KB Swing (35) 30
Situps x 30
Hang Squat Clean (135) 20
Back Extensions x 25
Wall Ball (15) x 30
Iso-Lateral Pulldowns (100) 90
27:00
W2: Chest
Warmup: Bench Press (135) 25, 25, 25, 25
DB Rack Press: Each set to failure, minimal rest (50, 55, 60...up to 120)
Cable Fly: (17.5) 15, (22.5) 7, (17.5) 4, 12
Machine Fly: (110) 12, 10, 7
CF WOD "Barbara"
08/26/12
5 Rounds for time: 41:00
Pullups x 20
Pushups x 30
Situps x 40
Body Squats x 50
3:00 rest between rounds
5 Rounds for time: 41:00
Pullups x 20
Pushups x 30
Situps x 40
Body Squats x 50
3:00 rest between rounds
W1: Arms & W2: CF WOD 120819
08/24/12
LF Machine Curls (110) f, (130) f, f, f
Bar Curls (95) 7 (65) 5, 12, (45) 20
Hammer Curls (45) 12, (40) 12, (35) 15
Triceps Extension (70) 12, 12, 12
Tri Forward Extension (47.5) 12, 12, 12
Rope Press (30) 10, 10, 10
Calf Raise (Smith) (110) 25, 20, 20, 20
Workout 2:
Warmup:
Back Extensions (60) 25
Deadlift (45) 10 (135) 10 (225) 5
Five Rounds for time: 9:54
Deadlift (275) x
Burpies x 10
Leg Raises
LF Machine Curls (110) f, (130) f, f, f
Bar Curls (95) 7 (65) 5, 12, (45) 20
Hammer Curls (45) 12, (40) 12, (35) 15
Triceps Extension (70) 12, 12, 12
Tri Forward Extension (47.5) 12, 12, 12
Rope Press (30) 10, 10, 10
Calf Raise (Smith) (110) 25, 20, 20, 20
Workout 2:
Warmup:
Back Extensions (60) 25
Deadlift (45) 10 (135) 10 (225) 5
Five Rounds for time: 9:54
Deadlift (275) x
Burpies x 10
Leg Raises
W1:DB Cleans, Chest & W2:CF WOD "tully"
08/23/12
DB Cleans: 1 Rep each (30) (35) (40) (45) (50) (55) (60) (65) (70) (75) (80)
100 Pushups
Bench Press (135) 10, (225) 10, (135) 20, 16, 12, 16
Incline DB Fly (50) 10, (45) 15, (40) 20, (35) 13
Bird Dog Pushups x 10
Bosu Pushups x 10
Plyo Pushups x 10
Incline Pushups x 10
Workout 2:
CF WOD "Tully"
DB Cleans (40) 23
Run 200m
4 Rounds
Used treadmill for running.
DB Cleans: 1 Rep each (30) (35) (40) (45) (50) (55) (60) (65) (70) (75) (80)
100 Pushups
Bench Press (135) 10, (225) 10, (135) 20, 16, 12, 16
Incline DB Fly (50) 10, (45) 15, (40) 20, (35) 13
Bird Dog Pushups x 10
Bosu Pushups x 10
Plyo Pushups x 10
Incline Pushups x 10
Workout 2:
CF WOD "Tully"
DB Cleans (40) 23
Run 200m
4 Rounds
Used treadmill for running.
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