WOD
Clean 3-3-3-3-3-3-3 reps
Source
My first time trying cleans with weight
Loads: 45-65-95-105-105-65-65 (needed to work on form, specifically on the catch)
Skills
Staining my deck
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tuesday, June 29, 2010
WOD
5 rounds for time of:
40m walk with sandbag (I think it's ~65lbs)*
15 wallballs (20lb ball, approx 10' target)
Made it up
My time: 9:20
*Did first set overhead, then couldn't keep it up so to keep the intensity up I just held it however I could
Skills
Moving a sandbag and med ball in and out of the car and carrying them (pre and post)
A couple muscle ups and a lot of fails (pre)
A few double unders (pre)
5 rounds for time of:
40m walk with sandbag (I think it's ~65lbs)*
15 wallballs (20lb ball, approx 10' target)
Made it up
My time: 9:20
*Did first set overhead, then couldn't keep it up so to keep the intensity up I just held it however I could
Skills
Moving a sandbag and med ball in and out of the car and carrying them (pre and post)
A couple muscle ups and a lot of fails (pre)
A few double unders (pre)
Monday, June 28, 2010
Sunday, June 27, 2010
Sunday, June 27, 2010
WOD
5 rounds for time of:
50 squats
15 handstand pushup progressions*
Source (scaled from 30 to 15 HSPUs)
My time: 13:47
*Did first 6 of first round with toes on wall, rest with feet on chair/hands on ground piked, I suck at these.
Skills
Made a sandbag, it was a bitch and I don't know how useful it will be
5 rounds for time of:
50 squats
15 handstand pushup progressions*
Source (scaled from 30 to 15 HSPUs)
My time: 13:47
*Did first 6 of first round with toes on wall, rest with feet on chair/hands on ground piked, I suck at these.
Skills
Made a sandbag, it was a bitch and I don't know how useful it will be
Saturday, June 26, 2010
Saturday, June 26, 2010
WOD
Weighted pullups 3-3-3-3-3 reps
My loads: 15, 25, 30, 40, 45
Death by pullups:
With a continuously running clock do one pullup the first minute, 2 pullups the second minute,
3 pullups the third minute...continuing as long as
you are able. Use as many sets each minute as needed.
Source
I completed 11 rounds + 8 reps
Skills
Double unders earlier, new PR: 23 consecutive
Weighted pullups 3-3-3-3-3 reps
My loads: 15, 25, 30, 40, 45
Death by pullups:
With a continuously running clock do one pullup the first minute, 2 pullups the second minute,
3 pullups the third minute...continuing as long as
you are able. Use as many sets each minute as needed.
Source
I completed 11 rounds + 8 reps
Skills
Double unders earlier, new PR: 23 consecutive
Friday, June 25, 2010
Friday, June 25, 2010
WOD
AMRAP 12 (as many rounds as possible in 12 mins)
100 single unders
10 burpees
Made this up myself.
I did 8 rounds + 12 single unders. Felt slow, shoulders were the limiting factor.
Skills
Double unders before and after, new PR: 16 consecutive
AMRAP 12 (as many rounds as possible in 12 mins)
100 single unders
10 burpees
Made this up myself.
I did 8 rounds + 12 single unders. Felt slow, shoulders were the limiting factor.
Skills
Double unders before and after, new PR: 16 consecutive
Thursday, June 24, 2010
Wednesday, June 23, 2010
Wednesday, June 23, 2010
WOD
4 rounds for time of:
30 kettlebell swings (35lb)
15 knees to elbows
30 superman
Made this up, it was not well designed. Shouldn't put the KB swings and the knees to elbows together- the limiting factor was grip and it ruined the intensity. I haven't made up many workouts so I'll use this as a learning experience.
My time: 13:29
Skills
Handstand practice - toes against wall and roll out
Pistols
One arm pushups
4 rounds for time of:
30 kettlebell swings (35lb)
15 knees to elbows
30 superman
Made this up, it was not well designed. Shouldn't put the KB swings and the knees to elbows together- the limiting factor was grip and it ruined the intensity. I haven't made up many workouts so I'll use this as a learning experience.
My time: 13:29
Skills
Handstand practice - toes against wall and roll out
Pistols
One arm pushups
Tuesday, June 22, 2010
Tuesday, June 22, 2010
WOD
5 rounds for time of:
18 lunges with 15lb dumbbells overhead (each leg = 1 rep, alternate legs)
21 burpees
Let trailing knee gently kiss the ground on each lunge.
Source (altered)
My time: 13:18
Felt super slow, got work to do.
Skills
Earlier today I PR'ed my pullups again: 16
New L-sit PR: ~32s
Manna progression
5 rounds for time of:
18 lunges with 15lb dumbbells overhead (each leg = 1 rep, alternate legs)
21 burpees
Let trailing knee gently kiss the ground on each lunge.
Source (altered)
My time: 13:18
Felt super slow, got work to do.
Skills
Earlier today I PR'ed my pullups again: 16
New L-sit PR: ~32s
Manna progression
Monday, June 21, 2010
WOD
3 rounds for time of of:
50 pushups
50 situps (unanchored)
50 squats
Source
My time: 11:19
Not bad considering my 2.5 hours of sleep. Situps take a long time, I think they have a negative effect on the WOD overall when done unanchored since it's so slow. Thoughts?
Skills
Earlier today I did a couple sets of max rep pullups: new PR of 15
Handstand kickups but too tired to really do anything productive
3 rounds for time of of:
50 pushups
50 situps (unanchored)
50 squats
Source
My time: 11:19
Not bad considering my 2.5 hours of sleep. Situps take a long time, I think they have a negative effect on the WOD overall when done unanchored since it's so slow. Thoughts?
Skills
Earlier today I did a couple sets of max rep pullups: new PR of 15
Handstand kickups but too tired to really do anything productive
Sunday, June 20, 2010
Sunday, June 20, 2010
Rest day.
Today is Father's Day!
Quick note: I spent the last rest day moving heavy stuff so it wasn't much of a rest day for me. I might do a double rest day or something, not sure yet. If you want a workout and I decide to do this- let me know.
Today is Father's Day!
Quick note: I spent the last rest day moving heavy stuff so it wasn't much of a rest day for me. I might do a double rest day or something, not sure yet. If you want a workout and I decide to do this- let me know.
Saturday, June 19, 2010
Saturday, June 19, 2010
WOD
back squat 10-10-10-10-10 reps
Source
My loads: 70, 80, 85, 87.5, 87.5
I put weights in my backpack. It was a really shitty way to do it, uncomfortable and limiting.
Skills
Handstand kick-ups
Stretching
Muscle-ups (a few before, a few after)
Back lever progressions (before)
back squat 10-10-10-10-10 reps
Source
My loads: 70, 80, 85, 87.5, 87.5
I put weights in my backpack. It was a really shitty way to do it, uncomfortable and limiting.
Skills
Handstand kick-ups
Stretching
Muscle-ups (a few before, a few after)
Back lever progressions (before)
Friday, June 18, 2010
Friday, June 18, 2010
WOD
Ten rounds, each for time of:
100 meter sprint
Rest 90 seconds
Source
My times: 15.79, 13.97, 14.91, 15.47, 14.51, 15.95, 15.09, 16.38, 15.52, 16.66
(self timed, order might not be perfect but close)
Skills
Trying to breathe, lots of stretching
Ten rounds, each for time of:
100 meter sprint
Rest 90 seconds
Source
My times: 15.79, 13.97, 14.91, 15.47, 14.51, 15.95, 15.09, 16.38, 15.52, 16.66
(self timed, order might not be perfect but close)
Skills
Trying to breathe, lots of stretching
Thursday, June 17, 2010
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Tuesday, June 15, 2010
WOD
10-20-30 reps of:
squat
handstand pushups (progressions*)
squat
pullups
My time: 11:24
*I did the first 13 with my toes on the wall, the rest with my feet on a chair in as high a pike position as I could
Source
Skills
Shoulder rolls
10-20-30 reps of:
squat
handstand pushups (progressions*)
squat
pullups
My time: 11:24
*I did the first 13 with my toes on the wall, the rest with my feet on a chair in as high a pike position as I could
Source
Skills
Shoulder rolls
Monday, June 14, 2010
Monday, June 14, 2010
WOD
(hamstrings needed a break so)
21-15-9 reps of:
ring pushups
ring dips
Source
My time: 9:35 (probably should have done 15-12-9)
subs:
I would try med ball pushups for ring pushups, use either one or two med balls
3 regular dips for every ring dip (or 2 if you need to scale)
Skills
L sit practice
Manna progression
Planche progression
Front lever progression
(hamstrings needed a break so)
21-15-9 reps of:
ring pushups
ring dips
Source
My time: 9:35 (probably should have done 15-12-9)
subs:
I would try med ball pushups for ring pushups, use either one or two med balls
3 regular dips for every ring dip (or 2 if you need to scale)
Skills
L sit practice
Manna progression
Planche progression
Front lever progression
Sunday, June 13, 2010
Sunday, June 13, 2010
WOD
"Ivan the Terrible"
For time:
90 seconds of jumping rope
50 lunges
50 pushups
50 situps
90 seconds of jumping rope
40 lunges
40 pushups
40 situps
90 seconds of jumping rope
30 lunges
30 pushups
30 situps
90 seconds of jumping rope
20 lunges
20 pushups
20 situps
90 seconds of jumping rope
10 lunges
10 pushups
10 situps
Situps done unanchored and each lunge is 1 rep, alternate legs
Source
My time: 22:05
Skills
My hamstring was not happy so I just stretched. If you have the energy I suggest jump rope skills practice.
"Ivan the Terrible"
For time:
90 seconds of jumping rope
50 lunges
50 pushups
50 situps
90 seconds of jumping rope
40 lunges
40 pushups
40 situps
90 seconds of jumping rope
30 lunges
30 pushups
30 situps
90 seconds of jumping rope
20 lunges
20 pushups
20 situps
90 seconds of jumping rope
10 lunges
10 pushups
10 situps
Situps done unanchored and each lunge is 1 rep, alternate legs
Source
My time: 22:05
Skills
My hamstring was not happy so I just stretched. If you have the energy I suggest jump rope skills practice.
Friday, June 11, 2010
"Timed Cindy"
WOD
"Timed Cindy"
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Source
My time: 12:15 (I did kipping pull-ups, and will probably do kippings from now on in WODs)
Skills
Handstands on wall
L-sits
Turkish get-ups
"Timed Cindy"
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Source
My time: 12:15 (I did kipping pull-ups, and will probably do kippings from now on in WODs)
Skills
Handstands on wall
L-sits
Turkish get-ups
Thursday, June 10, 2010
Thursday, June 10, 2010
WOD
5 rounds for time of:
50 squats
100 rope jumps (single unders)
Source
My time: 10:58
Skills
Jump rope skills
Double under (1)
Double under (2)
Crossing arms, high knees, butt kicks, alternate leg, etc.
Other skills
Ring dips
Pull-ups
Kipping pull-ups
5 rounds for time of:
50 squats
100 rope jumps (single unders)
Source
My time: 10:58
Skills
Jump rope skills
Double under (1)
Double under (2)
Crossing arms, high knees, butt kicks, alternate leg, etc.
Other skills
Ring dips
Pull-ups
Kipping pull-ups
Wednesday, June 9, 2010
7x1 Weighted Pull-ups
Weighted pull-ups 1-1-1-1-1-1-1 reps
Source
My loads: 25-35-40-50-55-55-57.5
Then skills practice:
3 handstand practice (kick up to wall and hold, try to pull off the wall slightly)
3 L-sit practice (hold for as long as you can)
8 ring dips
EDIT: I also did P90X Yoga earlier with my mom. It was good, challenging as well- might make it a regular thing.
Source
My loads: 25-35-40-50-55-55-57.5
Then skills practice:
3 handstand practice (kick up to wall and hold, try to pull off the wall slightly)
3 L-sit practice (hold for as long as you can)
8 ring dips
EDIT: I also did P90X Yoga earlier with my mom. It was good, challenging as well- might make it a regular thing.
Monday, June 7, 2010
Tuesday, June 8, 2010
Rest day.
Today's rest day tip: stretch. I did the P90X stretching routine tonight, it's good.
Today's rest day tip: stretch. I did the P90X stretching routine tonight, it's good.
Monday, June 7, 2010
Did two today, about 5 hours apart or so. Do either or both.
WOD 1
16* minutes of:
1 min jump rope
1 min ball slam (20lb ball)
To keep score in this one, count the number of ball slams, I didn't count though, sorry.
*Supposed to be 20 mins, my med ball started leaking sand so I stopped
Source
WOD 2**
For time:
40 burpees
35 sit-ups (unanchored)
30 kettlebell swings (35lbs)
25 pull-ups
20 handstand push-up progressions (whatever is the hardest one you can reasonably do)
My time: 10:57
**Could have done a higher scaling for this one, I didn't realize which scaling I had picked. Choose a higher/lower scaling if you want (see source).
Source
WOD 1
16* minutes of:
1 min jump rope
1 min ball slam (20lb ball)
To keep score in this one, count the number of ball slams, I didn't count though, sorry.
*Supposed to be 20 mins, my med ball started leaking sand so I stopped
Source
WOD 2**
For time:
40 burpees
35 sit-ups (unanchored)
30 kettlebell swings (35lbs)
25 pull-ups
20 handstand push-up progressions (whatever is the hardest one you can reasonably do)
My time: 10:57
**Could have done a higher scaling for this one, I didn't realize which scaling I had picked. Choose a higher/lower scaling if you want (see source).
Source
Sunday, June 6, 2010
Sunday, June 6, 2010
"Griff"* (a hero workout for the anniversary of D-Day)
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Source
My time: 11:40
*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Source
My time: 11:40
*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Saturday, June 5, 2010
Saturday, June 5, 2010
2 rounds of:
35 squats
35 knees to elbows
35 squats
35 situps (unanchored)
35 lunges (each leg is 1/2 rep)
35 squats
Source
My time: 19:07
I then stretched and did 2-2-2-2-2-2 weighted pull-ups (20lbs) and some L-sits
35 squats
35 knees to elbows
35 squats
35 situps (unanchored)
35 lunges (each leg is 1/2 rep)
35 squats
Source
My time: 19:07
I then stretched and did 2-2-2-2-2-2 weighted pull-ups (20lbs) and some L-sits
Friday, June 4, 2010
Thursday, June 3, 2010
Thursday, June 3, 2010
"Arnie"
With a single 1* pood (35lbs) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm**
Source
My time: 31:18
*Rxed is 2 pood (~72lbs) KB, the scaled one seen in the link is 1.5 pood, all I have is a 20lbs and a 35lbs so I used the heavier one except...
**Couldn't do the left handed ones with the 35, so I used the 20, I suggest you use a lighter weight the whole time (or do the lower scaling seen in the link) so your form is better, I wasn't happy with mine for the most part
P.S. I now realize I did the get-ups totally wrong. Look for this workout to rear its ugly head again so I can try it with correct form:
Part 1
Part 2
With a single 1* pood (35lbs) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm**
Source
My time: 31:18
*Rxed is 2 pood (~72lbs) KB, the scaled one seen in the link is 1.5 pood, all I have is a 20lbs and a 35lbs so I used the heavier one except...
**Couldn't do the left handed ones with the 35, so I used the 20, I suggest you use a lighter weight the whole time (or do the lower scaling seen in the link) so your form is better, I wasn't happy with mine for the most part
P.S. I now realize I did the get-ups totally wrong. Look for this workout to rear its ugly head again so I can try it with correct form:
Part 1
Part 2
Wednesday, June 2, 2010
Wednesday, June 2, 2010
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