266.2# fully clothed today, yikes. I need to stop getting on the scale.
WU
40 HIIT minute run, 3.6 miles.
WOD Row 5K
500 consecutive rowing strokes.
Rower only calcs time, not distance.
Total time: 16:22
Crushed the last 100 strokes.
Absolutely spent and destroyed after the WU and WOD, especially following the Deadlift WOD yesterday. Grip is shot. Traps are toast. Feels GREAT!
Tuesday, December 29, 2009
Monday, December 28, 2009
12/28/09 WOD
Warm Up:
15 minute run 1.8 miles
WOD
Deadlift
Sets: 1-10-1-20-1-30
365-275-365-225-365-185
2 minute rest between sets
Cool down
15 minute elliptical, lower back and legs were toast!
First time deadlifting somewhat heavy since the lower back strain in July. Felt good and strong; we'll see how it feels tomorrow.
15 minute run 1.8 miles
WOD
Deadlift
Sets: 1-10-1-20-1-30
365-275-365-225-365-185
2 minute rest between sets
Cool down
15 minute elliptical, lower back and legs were toast!
First time deadlifting somewhat heavy since the lower back strain in July. Felt good and strong; we'll see how it feels tomorrow.
Saturday, December 12, 2009
12/12/09 WOD
20 min HIIT run
15 min HIIT elliptical
WOD
21-16-11-6 reps per deadlift each round:
225# deadlift
25 ABMAT sit-ups per rd
7 Burpees per rd
Total time: 17:59
15 min HIIT elliptical
WOD
21-16-11-6 reps per deadlift each round:
225# deadlift
25 ABMAT sit-ups per rd
7 Burpees per rd
Total time: 17:59
Monday, December 7, 2009
12/7/09 WOD
M/40/6'3"/261#
Warm Up:
Bike 15 miles in 41:40
200 Sit Ups
Split Jerks
135#
155#
175#
185#
205#
215#
185#X3
Warm Up:
Bike 15 miles in 41:40
200 Sit Ups
Split Jerks
135#
155#
175#
185#
205#
215#
185#X3
Sunday, December 6, 2009
12/6/09 WOD
LumberJack 20 WOD this AM
25 Deadlifts (225lbs) mod
Run 400m
20 KB swings (70# dumbbell)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups-jumping (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Total time: 42:05
All runs on treadmill
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers.
On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
25 Deadlifts (225lbs) mod
Run 400m
20 KB swings (70# dumbbell)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups-jumping (Chest to Bar)
Run 400m
20 Box jumps (24”)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Total time: 42:05
All runs on treadmill
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers.
On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
Saturday, December 5, 2009
12/4/09 WOD
30 minutes cardio
Warm up:
1 giant set
50 Pull downs
50 Seated rows
10, 9, 8, 7, 6, 5 of:
135# full back squat to overhead press
10 push ups
15 sit ups
Total time: 15:09
Warm up:
1 giant set
50 Pull downs
50 Seated rows
10, 9, 8, 7, 6, 5 of:
135# full back squat to overhead press
10 push ups
15 sit ups
Total time: 15:09
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