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WODs 12/27 - 1/02

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  • WODs 12/27 - 1/02



    Post your workouts here for motivation and inspiration!

    I grok, therefore I am.

  • #2
    1



    Spent the entire day yesterday building a huge bobsled run in the woods behind our neighborhood. Then spent a couple hours hauling kids up the hill in their sleds as a human tow rope. Have never felt so beat after a day where I didn't 'work out'.


    Today: 4x2000m row intervals...very tough and back very sore from yesterday.

    Comment


    • #3
      1



      Bobsledding! Lucky kids!


      WOD:


      30-90secs of work in each single set, with 10sec. static hold


      Pushups

      Dips

      Squats

      Lunges

      Rows

      Chin-ups

      Plank

      Calf raises


      Finished reading Body By Science...Couldn't stop! Very interesting stuff. Although I wish there was a smaller emphasis on machines..

      On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

      Comment


      • #4
        1



        WOD:

        mace bell and legs


        mace side to side x13

        pistols while holding mace x5/leg

        mace swings x13/side

        box jump x13


        amap in 20 min

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        • #5
          1



          I think that the emphasis on the machines in BBS stems from all the research that went into the Nautilus machines to get the most smooth and consistent lift. Probably much harder to replicate with free weights. Oh well. But it was a great read nonetheless!

          I grok, therefore I am.

          Comment


          • #6
            1



            Started, today, doing the Crossfit WODs - 5k row! >.<


            Was doing Starting Strength previous, with waning enthusiasm... just wasn&#39;t engaging to me.


            Anywho-


            Couldn&#39;t finish the minimum reps on the XFit Warmup, but I&#39;ll get there eventually. Pullups and Dips went 8/5/3 instead of the minimal 10/10/10.


            5km Row - 27:28. Ouch - a lot of people posting in the 19:00-21:00 range.


            I see this as not so much a long way to go, but so much progress that I can make

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            • #7
              1



              Run 800M

              25 Pushups

              25 Air Squats

              3X For time.

              Comment


              • #8
                1



                1 rep static holds


                bench press 405 lbs

                dead lift 545 lbs

                squat 565 lbs.

                Comment


                • #9
                  1



                  @LTC, this is very true, I&#39;m just trying to use the general principles instead...Vick, have you ever read it? Apparently you got the idea down! Look at that weight!


                  @Aaron, I like your thinking.

                  On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                  Comment


                  • #10
                    1



                    @ Jess do you mean I have read BBS. No. I have watched all the videos off of the site and my one son has bought it for me for Christmas. (He read it and we have been discussing it.) We are heading for his place on Wednesday.


                    I&#39;m just reading Mark&#39;s Primal Blueprint, and my daughter also got me Max Contraction by John Little.

                    Comment


                    • #11
                      1



                      run 2mi + 45min ashtanga yoga (oh do i need some yoga right now after 8+hrs in the car round trip)

                      Comment


                      • #12
                        1



                        @vick


                        How long have you been doing static holds and how do you like them?

                        Don't be a paleotard...

                        http://www.bodyrecomposition.com/nut...oxidation.html

                        http://www.bodyrecomposition.com/nut...torage-qa.html

                        http://www.bodyrecomposition.com/fat...rn-fat-qa.html

                        http://www.bodyrecomposition.com/nut...-you-need.html

                        Comment


                        • #13
                          1



                          I did them from Aug to the end of October. From Nov till now I have done a variation of the big 5. I tried a bench press static hold about a month ago at 385 lbs.


                          I think static holds have a really great application. For someone like me who is 53 and haven&#39;t really exercised for decades, I&#39;ve probably lost in excess of 20-25 lbs worth of muscle tissue. I&#39;m also overweight.


                          The static contraction and the big 5 are safe but they very high in intensity. With the big 5 I increase the weights once I hit 70 seconds worth of full range reps. This really triggers the insulin and does wonders for the weight loss. I would guess I&#39;ve put on four to five lbs of muscle but I can&#39;t be sure.


                          For someone like who needs to lose weight but add muscle mass I think they are the best training available.


                          I see my self doing them for about another 2-3 years then backing off to incorporate more explosive resistance training. I am adding wing chun as I mentioned on my other post 90 day test.

                          Comment


                          • #14
                            1



                            Did a bodyweight workout called "Round & Round" because that&#39;s where you feel the pain, going up and down and round your body.


                            Round 1


                            -5 one-leg squats (Bulgarian split squat, back foot on a bench.) Left leg then right.


                            -5 hindu pushups


                            -5 standard pushups


                            -10 air squats


                            -max pullups (whatever you can do)


                            Round 2


                            -6 one-leg squats, left then right


                            -6 hindu pushups


                            -6 standard pushups


                            -12 air squats


                            -max pullups


                            Round 3


                            -7 one-leg squats, left then right


                            -7 hindu pushups


                            -7 standard pushups


                            -14 air squats


                            -max pullups


                            Round 4


                            -8 one-leg squats, left then right


                            -8 hindu pushups


                            -8 standard pushups


                            -16 air squats


                            -max pullups


                            Round 5


                            -9 one-leg squats, left then right


                            -9 hindu pushups


                            -9 standard pushups


                            -18 air squats


                            -max pullups


                            Round 6


                            -10 one-leg squats, left then right


                            -10 hindu pushups


                            -10 standard pushups


                            -20 air squats


                            -max pullups


                            No rest between rounds and exercises. DOMs will hit you in triceps, quads, gluts, lats.


                            For good measure, added Ab work afterwards:


                            10 x 10 1-armed Ab crunch (alternating arms every set) with 16 KG kettlebell). Then 4 x 25 Reverse Ab crunch.

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                            • #15
                              1



                              5 Pike Pushups

                              5 Window Washers

                              3 Burpees

                              20 rounds for Time

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