Pack:
Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions
Damon WOD
30x1,20x3 Glute-ham sit-ups
25x1,15x3 Back extensions
15:41
18:25 on 1.28.09 and did last set regular situps and supermans
First time doing a complete wod on my new machine. Felt like the muscles were 'wadding up' during each consecutive set of sit-ups. Seemed to loosen as I did more. Put hands at waste and kept them there during situps. Back extensions did not feel the issue. Gonna hurt for days.. I can just tell.
Tuesday, March 31, 2009
Monday, March 30, 2009
Took weekend off so doing Fight Gone Bad instead of Nicole.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-Ball 22,20,18
Sumo DL 16,13,16
Box Jumps 22,20,15
Push Press 17,14,12
Bike 17,16,14
Total = 253
Wow. This is one of the tougher workouts I have done. Could not breath enough after this.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-Ball 22,20,18
Sumo DL 16,13,16
Box Jumps 22,20,15
Push Press 17,14,12
Bike 17,16,14
Total = 253
Wow. This is one of the tougher workouts I have done. Could not breath enough after this.
Wednesday, March 25, 2009
WOD - Front Squats
Front squat 3-3-3-3-3 reps
155, 155, 175x2, 175x2, 165x1
Lots of pain in wrists again. Bar was comfortable on the shoulders and chest but wrists hurt severly while just holding the bar standing up. Will work on flexibility. Maybe do front squats during CFWU (when I do CFWU).
155, 155, 175x2, 175x2, 165x1
Lots of pain in wrists again. Bar was comfortable on the shoulders and chest but wrists hurt severly while just holding the bar standing up. Will work on flexibility. Maybe do front squats during CFWU (when I do CFWU).
Monday, March 23, 2009
Sunday, March 22, 2009
WOD - “Lynne”
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Pack: Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
Damon WOD:
Five rounds for max reps of:
155# bench press
Band Assisted Pull-ups
6,14
6,10
6,7
4,6
4,6
Five rounds for max reps of:
Body weight bench press
Pull-ups
Pack: Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
Damon WOD:
Five rounds for max reps of:
155# bench press
Band Assisted Pull-ups
6,14
6,10
6,7
4,6
4,6
Saturday, March 21, 2009
WOD - Deadlifts and Running
The Porch:
For time: 225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
As Rx'd
20:03
For time: 225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
As Rx'd
20:03
Thursday, March 19, 2009
WOD - Rest
I am just too tired for todays WOD. Not to mention I do not need the blow to self confidence....
Wednesday, March 18, 2009
Tuesday, March 17, 2009
WOD - "Murph"
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Damon WOD
Pack w/3/4 of pull-up band assisted
48:34
Althought that really hurt.. I am in far better shape than I have been in years, no question.
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Damon WOD
Pack w/3/4 of pull-up band assisted
48:34
Althought that really hurt.. I am in far better shape than I have been in years, no question.
Sunday, March 15, 2009
WOD - J.T.
Pack:21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups
Damon WOD
HSPU knees on extension machine first set, then couch second and third
Bench dips
Push ups
I was shocked at how difficult this was. My triceps just failed for most of the second half of this workout. I dropped relatively hard onto my head half way through second set of HSPU (knees on ext. machine) which hurt a bit. I litereally did 12 pushups with on my knee for the last 6 because I could no longer do a pushup. Definetly worked some muscles hard.
19:34 I know time sucked..
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups
Damon WOD
HSPU knees on extension machine first set, then couch second and third
Bench dips
Push ups
I was shocked at how difficult this was. My triceps just failed for most of the second half of this workout. I dropped relatively hard onto my head half way through second set of HSPU (knees on ext. machine) which hurt a bit. I litereally did 12 pushups with on my knee for the last 6 because I could no longer do a pushup. Definetly worked some muscles hard.
19:34 I know time sucked..
Saturday, March 14, 2009
WOD - Hang squat cleans, rope climbs
Pack:
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents
Damon WOD
Three rounds for time of:
Hang squat clean, 5 reps 115F 105x5, 105x5, 95x10
15 ft towel pull ups band assisted
Sobering. I knew I would suck at the rope/towels but the hang squat cleans really sucked too. I need to work on getting under the bar with my chest. I catch the weight on my arms and I cannot catch 115#. I finished with about 25 hang squat cleans with 45#. It is difficult to type btw.
13:40
Five rounds for time of:
115 pound Hang squat clean, 5 reps
15 ft Rope climb, 3 ascents
Damon WOD
Three rounds for time of:
Hang squat clean, 5 reps 115F 105x5, 105x5, 95x10
15 ft towel pull ups band assisted
Sobering. I knew I would suck at the rope/towels but the hang squat cleans really sucked too. I need to work on getting under the bar with my chest. I catch the weight on my arms and I cannot catch 115#. I finished with about 25 hang squat cleans with 45#. It is difficult to type btw.
13:40
Thursday, March 12, 2009
WOD - Pull-ups, ring dips, sit-ups
Pack:
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five dips
15 Sit-ups
Damon WOD
AMRAP in twenty minutes of:
Five pull-ups (first two sets unassisted)
Ten Bench dips
15 Sit-ups
7 Rounds
Complete as many rounds as you can in twenty minutes of:
Five pull-ups
Five dips
15 Sit-ups
Damon WOD
AMRAP in twenty minutes of:
Five pull-ups (first two sets unassisted)
Ten Bench dips
15 Sit-ups
7 Rounds
Tuesday, March 10, 2009
WOD - Crossfit Total
“CrossFit Total”
Back squat, 1 rep - can gain a little here I think
Shoulder Press, 1 rep - Definitely at limit. took 10 sec to lock out
Deadlift, 1 rep - need weights but close to max
215+145+310=670
Back squat, 1 rep - can gain a little here I think
Shoulder Press, 1 rep - Definitely at limit. took 10 sec to lock out
Deadlift, 1 rep - need weights but close to max
215+145+310=670
Monday, March 9, 2009
WOD - HSPU, pull-ups, lunges
Pack: Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Damon WOD
3 Handstand Push-ups w/knees on tall stool
6 Pull-ups first set and a half unassisted rest using band
9 Steps, Walking Lunge
7 Rounds
Pull ups are improving. I definetly figured out a position to get a good HSPU 'like' wo. Shoulder are feeling it.
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
Damon WOD
3 Handstand Push-ups w/knees on tall stool
6 Pull-ups first set and a half unassisted rest using band
9 Steps, Walking Lunge
7 Rounds
Pull ups are improving. I definetly figured out a position to get a good HSPU 'like' wo. Shoulder are feeling it.
Sunday, March 8, 2009
WOD - Jackie
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
As rcvd except first 15 pullups unassisted rest with band
~18:00
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
As rcvd except first 15 pullups unassisted rest with band
~18:00
Saturday, March 7, 2009
Thursday, March 5, 2009
WOD - Clean and Jerk
Clean and Jerk
1-1-1-1-1-1-1
Damon WOD
1xCFWU
135,135,145,155,165(f)
Way tired and going to bed before I hurt myself
1-1-1-1-1-1-1
Damon WOD
1xCFWU
135,135,145,155,165(f)
Way tired and going to bed before I hurt myself
Monday, March 2, 2009
WOD - Deadlifts
Deadlift 1-1-1-1-1-1-1 reps
2xCFWU
I did max pullups four times each warmup set
Deadlift 1x255 2x285 4x310
2xCFWU
I did max pullups four times each warmup set
Deadlift 1x255 2x285 4x310
Sunday, March 1, 2009
WOD - Helen
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Damon/Toby WOD
Three rounds for time:
Run 400 meters
Plate Swings X 21 (45# damon, 35# toby)
12 Pull-ups
Damon 19:35
Toby 16:15
My pullups still suck. This week I am going to start a program to improve them.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Damon/Toby WOD
Three rounds for time:
Run 400 meters
Plate Swings X 21 (45# damon, 35# toby)
12 Pull-ups
Damon 19:35
Toby 16:15
My pullups still suck. This week I am going to start a program to improve them.
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