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Will’s WOD Log
Posted: 04 May 2010 05:17 PM   [ Ignore ]   [ # 286 ]
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5/4
morning workout
warm-up
400m jog
2 rounds:
200m farmers walk (50#db)
200m overhead carry (25# plate)

5x5 Box squat
worked up to bodyweight

WOD
"Animal"
time: 8ish (1pood)

afternoon workout
warm-up
500m row
5x5 dead hang pullups

WOD
21-15-9
DB Thrusters (25#)
burpees

time: 7:25
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 03 May 2010 08:06 PM   [ Ignore ]   [ # 287 ]
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today I pulled double duty...

evening WOD
4 rounds:
400m run
20 GHD

Time: 14ish
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 03 May 2010 12:20 PM   [ Ignore ]   [ # 288 ]
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5/3
warm-up
650m jog
2 min max reps wall ball (20#)
total reps: 40
-saving my shoulder for......

WOD
Angie
time: 25:25 (PR)

5/2
rest day
 Signature 

“There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.” -Mary Kay Ash

Make it happen!

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Posted: 01 May 2010 10:07 AM   [ Ignore ]   [ # 289 ]
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5/1
Warm up
650m jog
dislocates
2 min max reps 24" box jump: 63

5x5 Push Press
worked up to 115

WOD
100 PP (Scaled @ 75#)
200m run + 5 burpees everytime the bar leaves the rack position

time: 17:30

Finisher: 30 GHD situps
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 30 April 2010 12:33 PM   [ Ignore ]   [ # 290 ]
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4/30
Warm-up
650m jog
skin the cat
back lever

5-4-3-2-1 low-back squat
135
185
205
225
235

WOD
12 min AMRAP
10 back squats (135#)
10 burpees

total round: 6.5

4/29
rest day
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 28 April 2010 07:51 PM   [ Ignore ]   [ # 291 ]
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4/28
Warm-Up
jump rope
5x5 ring dips (trying to get ROM and strength back in the shoulders)

Finisher
400m sand bag run (50#)
15 HSPU (1 abmat
20 Pull-ups
25 KB swings
30 abmat situps
35 box jumps 24"
400m sand bag run

Time: 11:12
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 27 April 2010 05:06 PM   [ Ignore ]   [ # 292 ]
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4/27
Warm-up
15 min swim
Baseline

WOD
5 rounds:
7 Deadlift
7 Cleans
7 Front squat
all movements done with 95#

Time: untimed
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 26 April 2010 11:01 AM   [ Ignore ]   [ # 293 ]
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4/26
Warm-Up
1300m jog
rope climb
tabata squats

Snatch work

WOD
20 min AMRAP
7 squat snatch (scaled @ 55#)
7 box jumps - 24"
7 Wall balls - 20#

Total round: 7

4/25
Rest day
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 24 April 2010 11:12 AM   [ Ignore ]   [ # 294 ]
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4/24
Warm-up
650m jog
dislocates
tabata hollow rocks(GOAT): held 7 for most rounds
OHS skill review

5x5 OHS
worked up to 125 in the third set when the shoulder lost too much strength to continue

WOD
15 min AMRAP
7 OHS (scaled @ 80 lbs)
7 C2B pullups
7 KB Swings (scaled @ 1 pood)

Total rounds: 6+3 OHS

...new long term strategy- scale, scale, scale. Need to bring the focus back to technique and form and bring the weight up once I'm happy with the form...
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 23 April 2010 12:44 PM   [ Ignore ]   [ # 295 ]
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4/23
32 pullups PR
Goal is to have 50 by the end of October

Warm-up
650m jog
stretching

Deadlift work; have to start from scratch on these, form is no bueno.

WOD
10 min AMRAP
7 DL
7 HPC
7 FS
7 PP

Total rounds: 5 + 15 reps
scaled @75#
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 21 April 2010 07:15 PM   [ Ignore ]   [ # 296 ]
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4/21
Warm-up
100 double unders
1300m jog
dislocates
tabata situps

WOD
20 min AMRAP
5 handstand pushups
10 pistols
15 pull ups

Total rounds: 6+
scaled with 1 pad for HSPU
scaled pistols using black band
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 20 April 2010 07:36 PM   [ Ignore ]   [ # 297 ]
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4/20
rest day
appointment with Dr. Lord
Graston Technique
RockTape
...getting there
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 19 April 2010 08:11 PM   [ Ignore ]   [ # 298 ]
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4-19
Warm-up
1000m row
Burgener

5x5 C&J
135#

WOD
15 min AMRAP
3 C&J (95#)
6 burpees
9 KB swings (scaled at 1 pood)

Total rounds: 10
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 18 April 2010 06:32 PM   [ Ignore ]   [ # 299 ]
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Level 1 Certification Edition
-Day 2-

Talked at length today about nutrition. Key concept: You cannot out-train an unhealthy lifestyle. Gotta take a better look at my diet in order to support the goals I want to reach in the gym.

WOD
12 minute AMRAP
15 Med Ball Clean and Jerk (20#)
200m run

6 round plus 5 C&J (Second highest finisher behind 6 rounds+12 C&J)

Lecture by Jason Khalipa
GHD situp
hip extension
back extension
ab mat situp

Movement review:
-Snatch (Coach Austin)
-Muscle Up (Coach Hollis, Austin and Rory)
-Kipping pullup (Coached Jolie and Jason)

Test:
Passed!
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 17 April 2010 05:00 PM   [ Ignore ]   [ # 300 ]
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Level 1 Certification Edition
-Day 1-

Lectures broken into three sets of three movements. Each set followed by hands on practice.
-Set 1 (Coach Jolie Gentry)
squat
front squat
overhead squat

followed by tabata squats: held 19 every round

-Set 2 (Coach Pat Barber)
shoulder press
push press
push jerk

-Set 3 (Coach Jason Khalipa)
deadlift
sumo deadlift high pull
med ball clean

WOD
21-15-9 Partner workout
25# DB Thruster
Burpees
Time: 6:50ish
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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