Friday:
Workout today was moving 12 cubic yards of mulch from the drive way to the backyard. Time:6 hours.
Buy in was 1.5 hours of weeding.
Cash out was day 27 of buepees.
I was beat.
Saturday:
Back recovers from Mulch
Sunday:
Reps of 21-15-9 of
185# deadlift
20" box jump
Time: 7:50
I broke up the deadlifts way too much, should have been able to power through more. Oh well.
Cash out with 1 handstand push-up
jp
Sunday, May 29, 2011
Thursday, May 26, 2011
Swim on wed and Bear on thur
Ok
On Wednesday I tried the main site WoD of 50m swim 25 push-ups for five rounds. Took me about 12 minutes or so. Stupid stop watch didn't take so I'm not 100% sure.
Thursday was the Bear. I started at 75 and went up by 5 pounds each of the five rounds to finish at 95#. Seven reps per round.
jp
On Wednesday I tried the main site WoD of 50m swim 25 push-ups for five rounds. Took me about 12 minutes or so. Stupid stop watch didn't take so I'm not 100% sure.
Thursday was the Bear. I started at 75 and went up by 5 pounds each of the five rounds to finish at 95#. Seven reps per round.
jp
Tuesday, May 24, 2011
Overhead Lunge and Press
This week is a 'recovery' week at the gym. Lighter Workouts, more skill work, more mobility
Work Out
5 Overhead Lunges with 35# plate
5 Press with same 35# plate
10 rounds
Time: 4:26
Loooooots of hip mobility on the wall, some odd stretching with the barbells (butterfly stretch with a 45# bar rolled on the outside of each leg... Pulled the hair on my leg!), glute stretches
jp
Work Out
5 Overhead Lunges with 35# plate
5 Press with same 35# plate
10 rounds
Time: 4:26
Loooooots of hip mobility on the wall, some odd stretching with the barbells (butterfly stretch with a 45# bar rolled on the outside of each leg... Pulled the hair on my leg!), glute stretches
jp
Monday, May 23, 2011
Death by Push-ups
Death by Push-ups
Dynamic Warm-up
Buy-in - Overhead Squat fundamentals/practice
Work-out
1 push-up every minute on the minute, adding 1 push-up for each minute
We did only 15 rounds, but I expect I would have failed at 16/17.
Then assisted negative push-ups until failure
Cash-out
Hip Mobility
Dynamic Warm-up
Buy-in - Overhead Squat fundamentals/practice
Work-out
1 push-up every minute on the minute, adding 1 push-up for each minute
We did only 15 rounds, but I expect I would have failed at 16/17.
Then assisted negative push-ups until failure
Cash-out
Hip Mobility
Friday, May 20, 2011
Press
Five rounds of three reps Press. 75-95-115-125(F)-125(F)
10 min as many rounds of possible team work out.
four stations
pull-ups
push-ups (incline)
sit-ups
squat
When the guy on pull-ups gets five, we switched. Got 9 rounds in 10 minutes.
jp
10 min as many rounds of possible team work out.
four stations
pull-ups
push-ups (incline)
sit-ups
squat
When the guy on pull-ups gets five, we switched. Got 9 rounds in 10 minutes.
jp
Wednesday, May 18, 2011
Base Line and Swim
Yesterday:
Baseline
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
4:40 - Calf is still tight so the run was slower then I would have liked, plus we are still 'faking' the pull-up bars in the new gym, using the weightlifting bars on the highest part of the squat rack. Smashed my chin on the way down since the 'give' a bit...
(plus 17 Burpees in the warmup)
Today:
Swim for 1/2 mile in 22:40 then did five 25 yard sprints
(plus 18 Burpees in the warmup)
jp
Baseline
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
4:40 - Calf is still tight so the run was slower then I would have liked, plus we are still 'faking' the pull-up bars in the new gym, using the weightlifting bars on the highest part of the squat rack. Smashed my chin on the way down since the 'give' a bit...
(plus 17 Burpees in the warmup)
Today:
Swim for 1/2 mile in 22:40 then did five 25 yard sprints
(plus 18 Burpees in the warmup)
jp
Monday, May 16, 2011
Grace
Grace
30 Ground to Overhead. Rx is 135, but I did 115. I think I could have done the Rx weight, but it would have been an easy 10+ min WOD.
7:40
Max time in an L-Sit: A messily 17 sec. :(
jp
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