W.O.D. Monday 7-28-08
"Crossfit Total Workout"
5-5-5-3-1 reps
Shoulder Presses = 75, 95, 115, 125, 135
Back Squats = 95, 115, 135, 155, 175
Deadlift = 135, 185, 205, 225, 245
total = 555lbs
Monday, July 28, 2008
My Brother
W.O.D. Saturday 7-26-08
"Michael" scaled and subbed
35 reps of Kettle Bell Swings 30kgs. (instead of running...legs were toast)
25 reps of Sit Ups
15 reps of Back Ext.
3 rounds for time
time = 18:00
"Michael" scaled and subbed
35 reps of Kettle Bell Swings 30kgs. (instead of running...legs were toast)
25 reps of Sit Ups
15 reps of Back Ext.
3 rounds for time
time = 18:00
Not leg stuff again
W.O.D. Friday 7-25-08
"Jeremy" scaled
Overhead Squats @ 45lbs.
Chest Press @ 107lbs.
21, 15, and 9 reps for time
time = 8:30
"Jeremy" scaled
Overhead Squats @ 45lbs.
Chest Press @ 107lbs.
21, 15, and 9 reps for time
time = 8:30
Fran's back
W.O.D. Thursday 7-24-08
"Fran" scaled
Thrusters @ 75lbs
Pulldowns @ 165ibs
21, 15, and 9 reps for time
time = 9:09
man this was a great workout for me today. i upped my weights and shaved 10 sec off my time!!!!!
"Fran" scaled
Thrusters @ 75lbs
Pulldowns @ 165ibs
21, 15, and 9 reps for time
time = 9:09
man this was a great workout for me today. i upped my weights and shaved 10 sec off my time!!!!!
Sunday, July 20, 2008
Filthy Fifty....sort of
W.O.D. Sunday 7-20-08
"Filthy Fifty" halved and scaled
25 Box Jumps @ 10 inches
25 Pulldowns @ 165lbs.
25 Kettelbell Swings @ 20kgs.
26 Walking Lunges
25 Sit ups
25 Push Presses @ 65lbs.
25 Back Ext.
25 Thrusters @ 45lbs.
25 Chest Presses @ 97lbs
25 Single Jump Ropes
for time
time = 24:20
i must say i was truely spent after this workout. even after saying that i still think that i should have gone up a little more on the weighted events.
"Filthy Fifty" halved and scaled
25 Box Jumps @ 10 inches
25 Pulldowns @ 165lbs.
25 Kettelbell Swings @ 20kgs.
26 Walking Lunges
25 Sit ups
25 Push Presses @ 65lbs.
25 Back Ext.
25 Thrusters @ 45lbs.
25 Chest Presses @ 97lbs
25 Single Jump Ropes
for time
time = 24:20
i must say i was truely spent after this workout. even after saying that i still think that i should have gone up a little more on the weighted events.
Friday, July 18, 2008
Get Heavy
W.O.D. Friday 7-18-08
Heavy Pulldowns
1-1-1-1-1-1-1 reps
195/210/225/240/255(F)/240 x 2/240 x 3/240 x 3
Heavy Pulldowns
1-1-1-1-1-1-1 reps
195/210/225/240/255(F)/240 x 2/240 x 3/240 x 3
Upper Body from Hell
W.O.D. Thursday 7-17-08
15 reps of Chest Press @ 97lbs.
12 reps of Dips @ 90 lbs.
9 reps of Push Press @ 95 lbs.
for 20 min for max rounds
6 rounds
15 reps of Chest Press @ 97lbs.
12 reps of Dips @ 90 lbs.
9 reps of Push Press @ 95 lbs.
for 20 min for max rounds
6 rounds
Wednesday, July 16, 2008
Deadlifts....just what i was thinking
W.O.D. Wednesday 7-16-08
Deadlifts 5 reps for 5 sets
135/5, 185/5, 195/5, 205/5, 215/5
i kinda took it easy today on the deadlifts sense it has been awhile
body wt @ 367lbs.
Deadlifts 5 reps for 5 sets
135/5, 185/5, 195/5, 205/5, 215/5
i kinda took it easy today on the deadlifts sense it has been awhile
body wt @ 367lbs.
Tuesday, July 15, 2008
Rest Day........Yes!!
W.O.D. Tuesday 7-15-08
Rest Day
today was a rest day and boy did i need it after the legs of jello workout
Rest Day
today was a rest day and boy did i need it after the legs of jello workout
Monday, July 14, 2008
Legs of Jello
W.O.D. Monday 7-14-08
400 meter run
25 air squats
4 rounds for time
time = 18:05
yeap my legs feel like jello now
(this was a scaled workout)
400 meter run
25 air squats
4 rounds for time
time = 18:05
yeap my legs feel like jello now
(this was a scaled workout)
Sunday, July 13, 2008
Fun with numbers
W.O.D. Sunday 7-13-08
12 Shoulder Presses(SP) @ 75lbs
2 Pulldowns(PD) @ 165lbs
2 Leg Raises(LR)
10 SP
4 PD
4 LR
8 SP
6 PD
6 LR
6 SP
8 PD
8 LR
4 SP
10 PD
10 LR
2 SP
12 PD
12 LR
for time
time = 9:30
this was scaled form the real wod
12 Shoulder Presses(SP) @ 75lbs
2 Pulldowns(PD) @ 165lbs
2 Leg Raises(LR)
10 SP
4 PD
4 LR
8 SP
6 PD
6 LR
6 SP
8 PD
8 LR
4 SP
10 PD
10 LR
2 SP
12 PD
12 LR
for time
time = 9:30
this was scaled form the real wod
20 min of pain
W.O.D. Saturday 7-12-08
Walking lunges @ 12 steps
10 sit ups
10 hip ext
15 pulldowns @ 165lbs
15 dips @ 140lbs
as many rounds for 20 min
4 rounds
this was a scaled workout
Walking lunges @ 12 steps
10 sit ups
10 hip ext
15 pulldowns @ 165lbs
15 dips @ 140lbs
as many rounds for 20 min
4 rounds
this was a scaled workout
Rest Day but not really
W.O.D. Friday 7-11-08
Today is a rest day but i took one 2 days ago so i went to the gym and worked on my back squat form which i really needed to.
Today is a rest day but i took one 2 days ago so i went to the gym and worked on my back squat form which i really needed to.
Run/Walk
W.O.D. Thursday 7-10-08
Run/Walk a 2.5k / 1.6 miles for time
time = 16:59....was done on an elliptical machine
Run/Walk a 2.5k / 1.6 miles for time
time = 16:59....was done on an elliptical machine
"Angie"
W.O.D. Tuesday 7-8-08
"Angie" scaled and halved
50 pulldowns @ 150lbs
50 chestpress @ 97lbs
50 sit ups
50 air squats
for time
time = 16:55
"Angie" scaled and halved
50 pulldowns @ 150lbs
50 chestpress @ 97lbs
50 sit ups
50 air squats
for time
time = 16:55
3rd event form the CF games
W.O.D. Monday 7-7-08
deadlifts @ 135lbs x 5 reps
chestpress @ 97lbs x 10 reps
for time
time = 5:57
this was scaled as well
deadlifts @ 135lbs x 5 reps
chestpress @ 97lbs x 10 reps
for time
time = 5:57
this was scaled as well
Final Day of the CF games workout
W.O.D. Sunday 7-6-08
Clean & Jerk @ 65 lbs. x 30 reps
for time
time = 5:57
this was scaled from the final event from the CF games
Clean & Jerk @ 65 lbs. x 30 reps
for time
time = 5:57
this was scaled from the final event from the CF games
Fran and a Run
W.O.D. Saturday 7-5-08
"Fran" scaled
Thrusters @ 45lbs
Pulldowns @ 150lbs.
3 rounds for time at 21, 15, 9 reps for time
time = 9:18
"Run"
1.2 miles done in 16:32
Today's workout was scaled from the workouts in the Crossfit games
"Fran" scaled
Thrusters @ 45lbs
Pulldowns @ 150lbs.
3 rounds for time at 21, 15, 9 reps for time
time = 9:18
"Run"
1.2 miles done in 16:32
Today's workout was scaled from the workouts in the Crossfit games
Death by Pulldowns
W.O.D. Friday 7-4-08
Running clock # of pulldowns = to the # of min.
(ex. 1 min = 1 pulldown, 2 min = 2 pulldowns, 3 min = 3 pulldowns)
stop when you can't complete the correct number of pulldowns in the min. time frame
i did 12 rounds till i failed
this workout was scaled from pullups to pulldowns
Running clock # of pulldowns = to the # of min.
(ex. 1 min = 1 pulldown, 2 min = 2 pulldowns, 3 min = 3 pulldowns)
stop when you can't complete the correct number of pulldowns in the min. time frame
i did 12 rounds till i failed
this workout was scaled from pullups to pulldowns
Death by 65lbs.
W.O.D. Thursday 7-3-08
Deadlifts x 15 reps
Hanging Power Cleans x 12 reps
Front Squats x 9 reps
Push Jerks x 6 reps
3 rounds for time
time = 9:29
I think I'll go up in wt. next time
Body Wt. @ 373lbs
Deadlifts x 15 reps
Hanging Power Cleans x 12 reps
Front Squats x 9 reps
Push Jerks x 6 reps
3 rounds for time
time = 9:29
I think I'll go up in wt. next time
Body Wt. @ 373lbs
Crossfit.....the new begining
Sunday 6-29-08
Today was the day that i decided to change the way i worked out. I had read an article in M&F mag. claiming that Crossfit was the toughest workout ever and when i looked at some of the workouts i had to agree. You must be asking why would an out of shape person like myself would want to do such a workout? I was ready to make a real change in my body type and this just seamed right.
So how did i get started? Easy i just went to http://www.crossfit.com and started the Workout of the Day (W.O.D.) which was Lynne.....i don't remember what my time was but i do remember being thrashed after and right then and there i knew i had struck gold!
"Lynne"
Body weight bench press for max reps......i scaled to 155lbs
pull ups for max reps.....i scaled to 150lbs. on pull downs
Like i said that was all she wrote and I've been CFen for the past 2 weeks and loving it!
i will be posting my workouts on here to keep a record as well as in my note book which i started on 7-3-08 so that's where I'll back track to and start the posts
Today was the day that i decided to change the way i worked out. I had read an article in M&F mag. claiming that Crossfit was the toughest workout ever and when i looked at some of the workouts i had to agree. You must be asking why would an out of shape person like myself would want to do such a workout? I was ready to make a real change in my body type and this just seamed right.
So how did i get started? Easy i just went to http://www.crossfit.com and started the Workout of the Day (W.O.D.) which was Lynne.....i don't remember what my time was but i do remember being thrashed after and right then and there i knew i had struck gold!
"Lynne"
Body weight bench press for max reps......i scaled to 155lbs
pull ups for max reps.....i scaled to 150lbs. on pull downs
Like i said that was all she wrote and I've been CFen for the past 2 weeks and loving it!
i will be posting my workouts on here to keep a record as well as in my note book which i started on 7-3-08 so that's where I'll back track to and start the posts
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