WOD - Hip-Back Extensions, Run 400 Meters

For time:
Hip-Back Extensions 21,18,15,12,9,6,3
Run 400 meters x 7

Damon WOD
For time:
65# Good Morning 21,18,15,12,9,6,3
Run 400 meters x 7

29:27 or something like that...
layed on the floor for a while with clock running

WOD - Walking Lunge, Pull-ups, Sit-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Damon WOD
Walking lunge 100 ft.
21 Sit-ups
Walking lunge 100 ft.
18 Sit-ups
Walking lunge 100 ft.
15 Sit-ups
Walking lunge 100 ft.
12 Sit-ups
Walking lunge 100 ft.
9 Sit-ups
Walking Lunge 100 ft.
6 Sit-ups

16:56

My delts hurt really bad. More than good hurt so no pullups.

WOD - Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

65x10 WU

135,155,175,185,195,195,195(f)

First 195 had to press out to lock, second was much better, third was due to lack of squat (form). I dropped 195# on to 3x thick rolled carpet + pad and the cast weights still hit hard. It was a controlled drop but my first experience dropping in my house like that. Seriously need to clean up to get some more room, get some rubber matts and maybe purchase at least a set of 45# bumpers.

WOD - Row and Push-Press

Pack:
For time:
Row 500 meters
95 pound Push press, 15 reps
Row 500 meters
95 pound Push press, 12 reps
Row 500 meters
95 pound Push press, 9 reps
Row 500 meters
95 pound Push press, 6 reps

Damon WOD
CFWUx1
For time:
SDHP 45#x50
95 pound Push press, 15 reps
SDHP 40#x50
95 pound Push press, 12 reps
SDHP 30#x50
95 pound Push press, 9 reps
SDHP 20#x50
95 pound Push press, 6 reps
15:48

Toby WOD
400 Meters Treadmill
65# Push press, 15 reps
400 Meters Treadmill
65# Push press, 12 reps
400 Meters Treadmill
65# Push press, 9 reps
400 Meters Treadmill
65# Push press, 6 reps
16:36

WOD - Front Squats

Front Squats 3-3-3-3-3

Damon
CFWUx2
95,115,135,155pr,165pr

Toby
CFWUx1
2 min treadmill @ 12 mph - i think he should do this three times a day
45,55,65,75,80

Took a few days off. Just needed it. Front squats felt good. Focus was at the correct muscle group except for slight pressure on the wrists. Much better than last time and I am sure I can improve this more. Squat jerks I am sure helped with wrist flex.

WOD - Basketball

The two days of rest helped but I am just not as mobile as I once was. My lack of coordination is frustrating at best.

Basketball Prep..

I am, for once, resting for two days before basketball tonight. I am trying to see how much the wod have been affecting my performance. I seem to have been struggling in basketball with skill that really should have been improving with my wod's. We shall see..

WOD - Row, Burpees, Run

3 rounds for time of:
Row 500 meters
21 BurpeesRun
400 meters

Damon/Toby WOD
3 rounds for time of:
Bike 2 minutes (level 5,4.5,4)
21 BurpeesRun
400 meters

Damon 25:45
Toby 22:14

We ran on our new treadmill tonight. Worked well. Very wide for those of us that are a bit gooffy. Toby said he grabbed the handle with the heart monitor and it was 175 near the end of the work out.

WOD - SDHP, Ring Dips

Pack:
7 rounds for time of:
65# Sumo-deadlift high-pull, 10 reps
10 Ring dips

Damon WOD
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
15 bench dips

11:40

WOD - Fran

Damon's WOD
1xCFWU -squats/pullups
For time:
12-9-6 Thrusters, 95#
21-15-9 Pull ups (most box assisted)
8:13

Toby's WOD
For time:
21-15-9
Thrusters 45#
Pull ups (some jumping)
5:45?

WOD - Double unders, cleans, Ring dips, Double unders

Pack
For time:
45 Double-unders
95 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Damon + Toby WOD
For time:
45 Tuck Jumps
Squat clean, 45 reps
Damon-25x95, 20x65
Toby - 45x45
45 Bench Dips
45 Tuck Jumps

Damon 18:03
Toby 11:13

WOD - Deadlifts

Deadlift 1-1-1-1-1-1-1 reps

Damon WOD
1 cfwu
275,285,295,305,310(pr),310,310
May be able to do more. Have to buy more weights. The reverse grip and wod have elimated the issue I had with grip. Thanks Rick.

Toby WOD
1 cfwu
185(f),3x95,185(ugly),2x135,185,205
Toby is working on form. He will improve just with form practice. 205 was definetly approaching his strength level.

WOD - Cindy or

Pack:
AMRAP in 20 minutes:
3 Pull-ups
6 Push-ups
9 Squats
or
AMRAP in 12 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Damon WOD
AMRAP in 20 minutes:
3 Pull-ups
6 Push-ups
9 Squats

11 rounds + pullups

Toby WOD
AMRAP in 12 minutes:
5 Pull-ups
10 Push-ups
15 Squats

5 rounds

Toby said his legs felt weak. Finally some response. I am considering suggesting he not scale the wo except for weight. I wanted to believe I was in better shape but that is probably very unrealistic.. lol.

WOD - Row, Sumo Deadlift Highpull, Pull-ups

Pack:
AMRAP in 15 minutes
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Damon WOD
1xCFWU
AMRAP 15 minutes
20 Box Jumps
Sumo deadlift highpull 95#x15
Pull-ups 15 reps

2 2/3 rounds.

Pullups killed me on this wod. The second round of pull ups alone took me over 5 minutes. These were box assisted as I feel I can get the best improvement from this method. Need to force the shoulder movement more in the high pulls as my arm worked harder than my shoulders did. I messed up the # of reps on the sumo lifts but seemed to be plenty of excercise for me.

Toby WOD
AMRAP 15 minutes
20 Box Jumps
Sumo deadlift highpull 50# 15 reps
Pull-ups 15 reps
3 2/3

Toby then road stationary for five minutes

Toby did as many unassisted pull up reps as possible with a door bar and then did jumping.

WOD - Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Damon WOD
2xCFWU
Shoulder press 1x 115,115,125,130,130
Push press 3x 130,135,145,155(pr),155

I did not do push jerk due to sharp pain in left forearm again/still. Kinda feels like a shin splint in my forearm/elbow. Concerned about injuring it more.

WOD - Basketball

2 1/2 Hours of basketball. Could hardly walk. Tomorow will be rest day.

WOD - Back Squats

Back Squat 5-5-5-5-5 reps

2xCFWUx10 w/o squats

Damon 115,135,155,165,165

Toby 45, 65, 70, 45, 45

Toby had trouble with the bar causing pain to a bone that sticks out near the base of his neck. I had never noticed the bone but it is very pronounced and I understand why he had trouble. I told him lots of pull ups to build muscle around it. He can squat much more.

I am considering buyin 45 rubber weights so I can ditch it. I would have done 175 if I had the security of being able to drop the weight.

WOD - Missed

Missed the wod for the 2/2/09 because I didn't get home till 12:15. Ironic really because I was looking forward to it for once and Toby was excited.

WOD - Kelly

Pack: “Kelly”
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Damon and Toby's WOD
2 x CFWU x 10
Three rounds for time of:
Stationary Bike 2 Minutes
30 'Box' jumps, 2 steps
30 Wall ball shots - 'toss' weight up and catch Toby 10#, Damon 25#

Toby 14:30, Damon 16:21

Toby thought it was pretty easy. Will work on that.