Thanks Rick for directing me to http://www.crossfit.com/ and http://www.crossfitbrandx.com/
These sites have a WOD (workout of the day) forum that posts a daily workout. (amazing) Anyway crossfitbrandx.com forum with have some scaled versions of the one on crossfit.com. I am out of shape for sure. I have played basketball on wednesday nights for a few weeks but that is all the excercise I have had for quite a while.
Three rounds for time of:10” Box jump, 25 reps (used 2 steps 1st set then just the bottom step sets 2 + 3)
45? pound Deadlift, 15 reps (just the bar)
15 Pull-ups (did 4,3,2 unassisted in each set rest "jump assisted")
Time: 13:14
Wow what a workout in only 13 minutes. Not very long at all but I am toast. Pullups were the greatest dissappointment.
6'1" 213# (ouch)
December 14, 2008 21:37
ReplyDeleteRan 1 mile instead of 10k. Still seems like I had to push a bit.
December 15, 2008 22:59 by damon
Got through todays porch workout
Five rounds for time of:
205 135 pound Deadlift, 5 reps
10 Burpees
13:59 sucks but through it
December 15, 2008 22:59 by damon
Got through todays porch workout
Five rounds for time of:
205 135 pound Deadlift, 5 reps
10 Burpees
13:59 sucks but through it
December 16, 2008 21:20 by damon
Split Jerks 1,1,1,1,1,1,1
5 reps 45# (just bar) to learn form
95,115,135,145,155,165,175
I am sure form needs work here.
Back seems to have worked hard and not really legs.
Definetly felt some weight here, palms hurt a little from bar.
I may have been able to lift more but not safe in the smaller environment and learning state I am in.
Not sure how to get weight back down.
December 17, 2008 21:53 by damon
2.5 hrs of basketball
December 20, 2008 16:00 by damon
Filthy fifty (35 for me)
For time: 51:14
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
December 22, 2008 22:00
Four rounds for time of:
Run 400 meters
45# Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
31:30
December 23, 2008 22:00
Four rounds for time of:
Run 400 meters
45# Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
31:30
Back Squat 5-5-5-5-5 reps
115,135,155,165,175 all pr
Could have done more but need to get confort level with ability and no cage.
December 27. 2008 03:31
Pack:
50 Pull ups (about 5 normal 45 jumping)
50 Push ups (25 full, 25 half)
50 Sit ups
50 Squats
17:40
disappointing really but definetly a good workout.
December 27. 2008 21:33
Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
10:30 (had to leave) 4.5 rounds
December 29. 2008 02:55
Pack:
Three rounds for time of:
Run 800 meters (650, 400, 320)
35 Back Extensions (supermans)
35 Sit-ups
24:10
December 29. 2008 20:42
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
95,115,125,125,130
115,125,135,145,145
115,125,135,135,115 (for form work)
10 pullups (first time adding to wod)