10-9-8-7-6-5-4-3-2-1 of
Deadlift, 1.5 x bodyweight, used 185
Bench, Bodyweight, Rx'd - 165
Powerclean, 3/4 bodyweight, used 135
Rx'd - 50:38
Me and Brett did this workout with no stopping, had to switch weights after every lift tho..that def hurt our time..great workout tho..gonna step up the weight next time!
On the last set of 2 on deadlift did 225, on last set of 1 for deadlift did 3 reps at 225
On last one set of bench did 165 5x
Then swam..making progress
20110422
"Forrest" HERO WOD
ACTUAL WORKOUT ON: 20110421 Thursday, PT 1700
3 Rounds for time:
20 L Pull Ups
30 Toes to bar, subbed lying ab sit ups, not enough bars
40 Burpees, 20 burpees
Run 800 Meters
Rx'd - 21:16
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
R.I.P. Forrest
3 Rounds for time:
20 L Pull Ups
30 Toes to bar, subbed lying ab sit ups, not enough bars
40 Burpees, 20 burpees
Run 800 Meters
Rx'd - 21:16
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
R.I.P. Forrest
Arm's Day
ACTUAL WORKOUT ON: 20110419
Nasty Non Functional Fitness..but its watev..anyways
Supersets on all lifts..
Barbell Curls - 20s - 10(1), 25s - 10(2)
Skull Crushers - 20s - 8(3)
Incline Alternating DB Curls - 40s - 6(1), 35s - 8(2)
Lying DB Tricep Extensions - 25s - 8(3)
Alternating Hammer Curls - 40s-8(1), 40s-10(2)
Kickbacks - 25s - 8(3)
Reverse BB curls - 65-10(3), 55-10(1)
Close Grip Bench - 135-10(3), 115-10(1)
Would have done more dropsets but the Y closed early..still good WOD..only did this because everything else was pretty much sore
Nasty Non Functional Fitness..but its watev..anyways
Supersets on all lifts..
Barbell Curls - 20s - 10(1), 25s - 10(2)
Skull Crushers - 20s - 8(3)
Incline Alternating DB Curls - 40s - 6(1), 35s - 8(2)
Lying DB Tricep Extensions - 25s - 8(3)
Alternating Hammer Curls - 40s-8(1), 40s-10(2)
Kickbacks - 25s - 8(3)
Reverse BB curls - 65-10(3), 55-10(1)
Close Grip Bench - 135-10(3), 115-10(1)
Would have done more dropsets but the Y closed early..still good WOD..only did this because everything else was pretty much sore
20110418
Pre-Ship PFT
PFT at 0630 at Rose..
Pull ups - 17
Crunches - 100
3 mile run - 20 min.
*Should of had 18 on the pull ups..need to work more on them..gonna switch up my style after I get back from OCS..run was tougher than expected..I was expecting atleast mid 19 but..its good..gonna run more outside since it's getting nice out..
PFT Score - 273/300..not bad..not great
Pull ups - 17
Crunches - 100
3 mile run - 20 min.
*Should of had 18 on the pull ups..need to work more on them..gonna switch up my style after I get back from OCS..run was tougher than expected..I was expecting atleast mid 19 but..its good..gonna run more outside since it's getting nice out..
PFT Score - 273/300..not bad..not great
"Lynne"
ACTUAL WORKOUT ON: 20110416 SATURDAY
5 Rounds for max reps of:
Body weight bench press
Pull ups
1. 10, 18
2. 6, 15
3. 5, 12
4. 4, 15
5. 5, 13
*Not sure where I was mentally that day..a little off..got off the pull up bar too early on some sets..had a spotter and took a minute break minimum on each set too :/..didnt keep track of the time for some reason..still a great WOD
5 Rounds for max reps of:
Body weight bench press
Pull ups
1. 10, 18
2. 6, 15
3. 5, 12
4. 4, 15
5. 5, 13
*Not sure where I was mentally that day..a little off..got off the pull up bar too early on some sets..had a spotter and took a minute break minimum on each set too :/..didnt keep track of the time for some reason..still a great WOD
20110414
Big loop
PT 1700 around ISU football stadium
Warm Up: 1 lap around stadium to check out different workout stations, ran on the sidewalk for warm up and workout..
Running a big lap around stadium and stopping at 4 different stations to do:
30 Push Ups, chest to deck
50 lying sit ups
20 Squats
15 Pull Ups
Rx'd - 19:16
The big lap was just a little bigger than a half mile we think..alot harder WOD than expected..that's usually the case when you underestimate a WOD
Warm Up: 1 lap around stadium to check out different workout stations, ran on the sidewalk for warm up and workout..
Running a big lap around stadium and stopping at 4 different stations to do:
30 Push Ups, chest to deck
50 lying sit ups
20 Squats
15 Pull Ups
Rx'd - 19:16
The big lap was just a little bigger than a half mile we think..alot harder WOD than expected..that's usually the case when you underestimate a WOD
Heavy
Warm Up: 2 Rounds: 10 Pull Ups, 10 Push Ups, 20 Sit ups/crunches
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2 = 10 sets of 2
Rx'd - #115
Then did..
5 Pull ups, 10 Push Ups, 20 Crunches..wider grip
10 Pull ups, 10 push ups, 20 crunches..close grip
Rx'd - 3 rounds of each..one then the other..
Then did
5 reps of 5 sec negatives, close grip
DONE
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2 = 10 sets of 2
Rx'd - #115
Then did..
5 Pull ups, 10 Push Ups, 20 Crunches..wider grip
10 Pull ups, 10 push ups, 20 crunches..close grip
Rx'd - 3 rounds of each..one then the other..
Then did
5 reps of 5 sec negatives, close grip
DONE
Fight gone bad to worse..
"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.
Rx'd - only did 50 sec rounds..got to the gym late..didnt have anyone to help me with the WOD so I didn't remember the reps..hopefully next time..crazy hard WOD..good stuff
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.
Rx'd - only did 50 sec rounds..got to the gym late..didnt have anyone to help me with the WOD so I didn't remember the reps..hopefully next time..crazy hard WOD..good stuff
Crossfit Games Open WOD
15 Min AMRAP
9 Reps Deadlift, #155
12 Push Ups Hand Release
15 Box Jumps, 24 inch
First 4 rounds RX'd, 2nd 2 DL dropped to #135, Last 2 rounds only did box jumps and Push Ups
*Taking it easy on the DL's since I've had a bad history with DL..need to work into getting back into it..then did..
15 Ab lying sit up
15, #40 AC Lift, no legs
15 Abs
15 Push Ups
1 min rest
15 Abs
15 ACL
15 Abs
15 Push Ups
Done..then stretched for 6 minutes
9 Reps Deadlift, #155
12 Push Ups Hand Release
15 Box Jumps, 24 inch
First 4 rounds RX'd, 2nd 2 DL dropped to #135, Last 2 rounds only did box jumps and Push Ups
*Taking it easy on the DL's since I've had a bad history with DL..need to work into getting back into it..then did..
15 Ab lying sit up
15, #40 AC Lift, no legs
15 Abs
15 Push Ups
1 min rest
15 Abs
15 ACL
15 Abs
15 Push Ups
Done..then stretched for 6 minutes
SWIM
ACTUAL WORKOUT ON: 20110408 THURSDAY PT
Everyone was pretty sore..swam for a nice recovery day..working on technique and form since I'm am a terrible swimmer!
Everyone was pretty sore..swam for a nice recovery day..working on technique and form since I'm am a terrible swimmer!
"Weaver" Hero WOD
ACTUAL WORKOUT ON 20110405 TUESDAY
"Weaver"
4 Rounds for time of:
10 L Pull Ups
15 Push Ups
15 Chest to bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups
Rx'd - 25:54
*Tough WOD..pushed it real hard..hands tore up..its good tho, its not about you
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.
He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.
"Weaver"
4 Rounds for time of:
10 L Pull Ups
15 Push Ups
15 Chest to bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups
Rx'd - 25:54
*Tough WOD..pushed it real hard..hands tore up..its good tho, its not about you
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.
He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.
20110405
0600, gettin some..you know how we do
ACTUAL WORKOUT ON: 20110404
5 RFT:
Run 400 Meters
5 Backsquat, used #165
Rx'd - 12:21
*165 was just about right, could of used more but didn't wanna be sore for a week..legs are pretty sore today..great WOD..I was sore immediately after the WOD..good sign!
5 RFT:
Run 400 Meters
5 Backsquat, used #165
Rx'd - 12:21
*165 was just about right, could of used more but didn't wanna be sore for a week..legs are pretty sore today..great WOD..I was sore immediately after the WOD..good sign!
Pull and then push some
ACTUAL WORKOUT ON: 20110402 SATURDAY
30 Muscle Ups for Time, I subbed 4:1, Pull Ups, Dips
Did first 50 pull ups strict, first 50 dips strict, Rx'd - 9:05
Then finished other 70 pull ups/dips kip..and I forgot to write down my time..I'm thinking it was around 7 something..not sure tho
Finished with some Ammo Can Style lifting..except using no legs..straight shoulders..
#40 dumbbell
20 Reps
Rest 1 min
20 Reps
Rest 1 min
15 Reps
Rest 1 min
15 Reps
Rest 1 min
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
*Prepping for AC lift on CFT, still haven't perfected my score on that..workin on it tho..doing the AC lift's after all the other shoulder work with pull ups and dips worked out well..shoulders dead!
30 Muscle Ups for Time, I subbed 4:1, Pull Ups, Dips
Did first 50 pull ups strict, first 50 dips strict, Rx'd - 9:05
Then finished other 70 pull ups/dips kip..and I forgot to write down my time..I'm thinking it was around 7 something..not sure tho
Finished with some Ammo Can Style lifting..except using no legs..straight shoulders..
#40 dumbbell
20 Reps
Rest 1 min
20 Reps
Rest 1 min
15 Reps
Rest 1 min
15 Reps
Rest 1 min
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
10 Reps
30 Sec Rest
*Prepping for AC lift on CFT, still haven't perfected my score on that..workin on it tho..doing the AC lift's after all the other shoulder work with pull ups and dips worked out well..shoulders dead!
Just keep moving
ACTUAL WORKOUT ON: 20110401 FRIDAY
For Time:
Run 1 mile, 6:15 pace, last .1 at 6:00
100 lying ab sit ups, unbroken
Run 1 mile, 6:15 pace, ended at 5:45
Rx'd - 16:58
Good WOD, tough runs
For Time:
Run 1 mile, 6:15 pace, last .1 at 6:00
100 lying ab sit ups, unbroken
Run 1 mile, 6:15 pace, ended at 5:45
Rx'd - 16:58
Good WOD, tough runs
Unfrkindecided..gah!
ACTUAL WORKOUT ON: 20110331 THURSDAY
5 Rounds for Time of:
7 Push Ups
7 Pull Ups
7 Burpees
7 Ring Dips, subbed 21 bench dips
Rx'd - 10:04
Then..
3 sets of 5 reps, weighted pull ups using, #25, 20, 20
3 sets of 5 reps, pull ups
Sets were alternating ofcourse..
Good WOD..def a smoke check
5 Rounds for Time of:
7 Push Ups
7 Pull Ups
7 Burpees
7 Ring Dips, subbed 21 bench dips
Rx'd - 10:04
Then..
3 sets of 5 reps, weighted pull ups using, #25, 20, 20
3 sets of 5 reps, pull ups
Sets were alternating ofcourse..
Good WOD..def a smoke check
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