Crossfit WOD 02/07/12

02/07/12

Burpees x 70
Situps x 60
Kettle Bell Swing (25) x 50
Pullups x 40
HSPU x 30
26:42 - Time was almost too slow to post. I blame the heat!

Biceps Curl (45) x 100

Workout 1: Chest & Workout 2: Tomlinson (hero workout)

07/06/12

Workout 1:

Run 1.5 miles outside (temp in high 90's, too hot!)
Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline Isolateral Press (200) 15, (250) 10, (280) 10
Weighted Dips (45) 15, (75) 10, 7
Cable Fly (27.5) 15, 12, 12

Workout 2:
Tomlinson hero workout from Crossfit. I did the running on the treadmill and I did not time the workout either.

Run 200 meters
Burpee Deadlifts (with 60 lbs DB's) x 11
Repeat for 8 rounds

Back

07/05/12

Chins x 10, 10
Pulls x 10, 10
Cable Rows (close grip) (140) 12, (160) 12, (180) 10
Cable ROws (wide grip) (140) 12, (120) 10, 10
Straight Arm Pulldowns (30) 12, 12, 12
Pulldowns (close grip) (140) 12, (160) 10, (180) 6
Trap Rear Shrug (120) 15, 15, 15, 15
Front Shrug (70) 12, 12, 12

Run, Shoulders & Calves

07/03/12

Run early morning. Ring Dips & Pullups x 30 each.
Temperature has been in the hundreds, brutal heat!

Warmup, Jump Rope 5 minutes
HSPU x 40
DB Press (80) 15, 12, (70) 12
Upright Row (95) 15, 12, 10
Side Raise (25) 15, 13, 10
Rear Cable Fly (17.5) 15, 15, 15

Smith Calf Raise (160) 20, 20, 20, 20
Seated Raise (200) 12, 15, 15, 15

Run (early AM) & Legs

07/02/12

Run 3 miles outside in the morning.

Legs:
Lunges 1 minute x 4

Extensions superset with Squat
Extensions (130) 20, 15, 10
Squat (45) 20, 15, 10

Squats (225) 10, 10, 10, 10
Leg Press superset with Squat
Leg Press (feet low) (450) 20, (540) 15, (630) 10
Squat (45) 20, 15, 10
Curls (130) 20, 15, (150) 10
DB Stiff Leg Deadlift (100) 10 (120) 10 (140) 10

Back is pretty much back to normal. Still a little stiff in the morning, but I can run outside with no problems.

Running again with my Garmin Forerunner 110

07/01/12

Bought a Garmin Forerunner 110. Read reviews about several sports watches, HR monitors, with and without GPS. I love the forerunner. GPS is fast and the watch is easy to use the software and Garmin website are the shit! The watch records everything from calories, speed, route, HR, elevation and distance. I can upload everything to the website and it expands all the information into easy to use charts, maps etc. Very slick, very useful, so glad I bought this!

I got a speed rope, but double-unders are still a bitch! I also ordered some gymnast rings. I love doing ring dips, I get a super chest pump from them.

Arms & Calves

06/27/12

Warmup 10 minutes
Warmup, Dips x 30
Warmup, Chins x 30

Overhead Db Extension (80) 15, 15, 15
Pressdown (with EZ bar) (85) 15, 15, 15
Overhead Rope Extension (47.5) 15, 15, 13
Incline DB Curl dropset (40) 13 (30) 7, (40) 5 (30) 10, (40) 5 (30) 10
Bar Curl (45) 25, (65) 15, 10
Hammer Curls dropset (40) 10 (30) 10, (40) 10 (35) 5, (40) 10 (35) 5
French Curls (35) 20, 20, 20, 20

Calves Smith Press (160) 20, 20, 20, 20, 20

My back is much better, alignment almost there. I can run on the treadmill, but my glutes, hams and lower back get sore. Still stretching and using wobble disk.