Scott’s WOD Log |
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.16.08
5 minute jump rope
500m row
20 ABmat sit-ups with PVC (makes a BIG difference)
10 GHD back extensions
10 push-ups
Back Squats: #245 3-3-3
WOD:
Candy
5x Rounds
20 pullups
40 pushups
60 squats
18:53
Cindy was on the board but then Jenny offered Candy instead...always been a sucker for Candy!  |
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.15.08
WARMUP:
5min Jumprope
Tabata sit ups/kettle bell swings for 8 minutes, switching exercises each set.
Situps: 20 per round
KBS score (1.5pood): 10 per round
WOD (12/15)
Push Press 3,3,3,3,3
Warmed up with:
10x #45
8x #75
4x #95
4x #135
3x #155
WOD:
3x #155
3x #155
3x #155
3x #155
3x #155
AMRAP 12 minutes (8 rounds)
- :45 sec row
- :45 sec push press (#155)
Good class today...back in on Wednesday
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.14.08
Warm-up
3 Rounds
10x squats
10x burpees
Strength Day:
Bench Press
225lbs
5-5-5-5-5
Weight Pull-ups
15lbs
5-5-5-5-5
Deadlift
265lbs
5-5-5-5-5
Super Fractured Fran
9 Rounds
5x Thrusters- 95lbs
5x Pull-ups
6 minutes and change
L-Sits
10 Rounds
:10 second hold, :15 seconds rest
Hand Stand Practice
Jump Rope- 100 DU
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.11.08
100 double unders
5x 500m row
100 double unders
Active rest day...body is super tired!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.10.08
Warmup
500x jump rope
3 Rounds
10 pullup
10 ghd back
20 sit up
Handstand Practice
WOD
7 Rounds
7 R/T (35lbs) DB Thruster
7 L/T (35lbs) DB Thruster
15 Push Ups
7:18
Short but challenging work-out...looking forward to finishing the week strong. Back in Lalanne Friday and Saturday.
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.9.08
Strength Day
Bench Press
225lbs (increase)
5-5-5
Shoulder Press
135lbs (increase)
5-5-5
Squats
245lbs (increase)
5-5-5
Front Squats
135lbs (1st time doing these...gotta tape my wrists next time!)
5-5-5
5 Rounds
10 K2E
10 Push-ups
2:45
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.6.08
Ran 1/2 Marathon
12.7.08
REST!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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REST!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.4.08
Warm-up
400m run
500m row
3 Rounds
20 KB (1.5 pood)
20 side planks
20 lunges
WOD: Mr. Joshua
5x Rounds:
Run 400M
30x GHD
15x Deadlift- 250lbs (18,750lbs over 5 rounds)
27:10 (or 27:30?)
TOUGH! I am gonna be sore for a few days after this one...I hope I didn't screw myself for Saturday's run...lots of protein, water and veggies over the next day and a half to help with the recovery.
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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Warm-up
Jump Rope-500
2 Rounds
10x GHD back extensions
20x Hollow Rocks
:30 second static hold- squat
Handstand practice- :13 seconds free handstand, 1m handstand against the wall
L Sit- held for :30 seconds
Almost got an L-Sit to handstand...got up and then flipped over, oooops!
WOD- Rx
3 rounds:
Row 500M
30 Wall Ball 20lbs
15 Burpees
10 Thruster 115lbs
20:10
Tired and sore today from yesterday's debacle...thanks to Jenny!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.2.08
WARMUP:
800m run
2 rounds:
- 10 back extensions
- 10 burpees
*Burgener warmup
WOD "Jenny's 12 Days of Christmas" Rx
1 handstand pushup
2 kettlebell swings (2 pood)
3 Abmat situps
4 squats
5 pushups
6 box jumps (24")
7 knees to elbows
8 pullups
9 wall balls (20lbs)
10 sumo deadlift high pulls (75lbs)
11 thrusters (75lbs)
12 Hang Power Snatch (75lbs)
Exercises went as follows...
1
2-1
3-2-1
4-3-2-1
and so forth until...
12-11-10-9-8-7-6-5-4-3-2-1
19:30
Fun work-out! Jenny has some creative skillz when it comes to developing these WODs...love it!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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12.2.08
REST! Ready to get back at it later today. Double day...CF at lunch, strength training in the evening!
Congrats to Chris and Maribel on the great news!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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11.30.08
WOD
6 Mile Trail Run- Marin Headlands
Coastal Trail to Coyote Trail to Miwok Trail
Felt good today. Great day to be outside!
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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11.29.08 cont.
PM
1/2 mile swim (40 laps in a 22.5yd pool)- 15 minutes non-stop
10x 22.5yd freestyle kick
Decided to get back in the water for the first time in months. Never been a big fan of lap swimming but I recognize it's an important part to keeping a high level of overall fitness. I made a commitment to myself today to swim once a week.
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Sr. Member
Total Posts: 925
Joined 2008-08-08
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11.29.08
Warm-up
1000m row
3 rounds
5 pull-ups
10 push-ups
15 squats
Snatch Practice
40 minutes of varying weights
135lbs finishing weight
Great class this morning...Jenny did a great job instructing the group.
Tabata sit-ups- avg 18 reps every 20 sec
Push-up practice- (inspired by Jake's post)
5 Rounds- :60 sec rest in between
20-25-20-20-20
Goal is 100 push-ups (perfect form) by Xmas!
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