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WODS 1/17 - 1/23

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  • WODS 1/17 - 1/23



    Post your workouts here for motivation and inspiration!


    2 hours of Kali today!

    I grok, therefore I am.

  • #2
    1



    5.5mi run 50mins lots of hardcore cleaning if that counts too ha

    Comment


    • #3
      1



      Fat-Burning Weighted Cardio


      Using One 16-Kilogram Kettlebell


      --20 minutes of KB Snatches, switching hands every 30 seconds using a handover swing. Don't set the KB down until you are finished


      Rest


      --20 minutes of KB Clean & Presses, switching hands every 30 seconds. Don't set the KB down until you are finished.


      Rest


      Rest in the rack and up positions during snatches and clean and press.


      Finished off with:


      5 x 30 KB 1-Hand Swings, switching hands in the air every 30 seconds. (Weak hand first, so total one-minute in duration per set.).


      Alternating with 5 x 10 Hanging Leg Raises

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      • #4
        1



        Pullup ladder set to 10 - alternated with an incline pushup ladder set to 10 and 10 prisioner sqauts between those.


        Chinup ladder set to 6 - alternated with 10 wide-grip pushups between each set of chinups.

        I grok, therefore I am.

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        • #5
          1



          @Godzilla, that sounds crazy!


          ..Agh, those pullup ladders KILL! I think I've gotten a lot better after doing them though...


          WOD:

          ~60min. bikeride

          ~60min. hike


          Saving all of my strength for my fitness test in weight lifting class on Wednesday. I am DETERMINED to do AT LEAST 20 push-ups!

          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.

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          • #6
            1



            shoulder press 60 lbs for 37 seconds

            low row 200 lbs for 46 seconds

            leg press 560 lbs for 43 seconds

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            • #7
              1



              Deadlift 223 pounds 5x3

              Pushups 3xF

              Pullups 3xF


              I then battled with Mount Baldy... he defeated me towards the end, but one of these days I will surmount him without pausing to rest. It took me about an hour to run up to the top and then back down.

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              • #8
                1



                Sorry Jess:


                I should say, "Rest" means "Rest Break."


                Put down the kettlebell, catch your breath, drink water, towel off the sweat, etc.


                Doing the reps for Snatches and Clean & Press, you can go as slow as you like and pause in the up and rack positions.


                The whole thing can be done within an hour's time. I probably should shorten it to conform with primal law No. 3.

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                • #9
                  1



                  I did kettlebell cardio on Friday. Rested on Saturday and Sunday.


                  Strength day on Monday so I did this:


                  Scrapper Workout No. 1


                  I got this free off this site:


                  http://www.trainforstrength.com/index.shtml


                  and the workout is:


                  http://www.trainforstrength.com/workout1.shtml


                  I liked the product so much I bought it. You don't have to and I'm not a promoter or shill. I just think it's a good workout. Bodyweight Only. Requires Pull-Up Bar, Bench or Chair. I do it about once a month when I need a challenge. Takes about an hour to do. Oh and Jess, it has pushup and pullup ladders in it.

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                  • #10
                    1



                    rest day

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                    • #11
                      1



                      ditto on the rest day

                      I grok, therefore I am.

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                      • #12
                        1



                        yesterday 35min ashtanga yoga


                        today? dunno might be a rest day since i'm doing a ton of walking at work today (2 trips to a research facility that's .5mi away to and .5mi back)

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                        • #13
                          1



                          Warm-up:

                          800m jog


                          WOD:

                          2 Rounds (Complete as many reps of each exercise in two minutes)

                          Pushups: 2:00

                          Situps: 2:00

                          Air squats: 2:00

                          Hill Sprint: 2:00


                          Score = Total reps both rounds

                          Score:358

                          Comment


                          • #14
                            1



                            Jan 17/10


                            Leg Press 65% 12 +3 +3 +3 +3

                            Pull Down 65% 12 +3 +3 +3 +3

                            Chest Press 65% 12 +3 +3 +3 +3

                            Seated Row 65% 12 +3 +3 +3 +3

                            Shoulder Press 65% 12 +3 +3 +3 +3


                            Jan 18/10


                            Rest


                            Jan 19/10


                            Rest


                            Jan 20/10


                            Leg Press 65% 12 +3 +3 +3 +3

                            Pull Down 65% 12 +3 +3 +3 +3

                            Chest Press 65% 12 +3 +3 +3 +3

                            Seated Row 65% 12 +3 +3 +3 +3

                            Shoulder Press 65% 12 +3 +3 +3 +3


                            Jan 21/10


                            Rest


                            Jan 22/10


                            Rest


                            Jan 23/10


                            Rest

                            Don't be a paleotard...

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

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

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                            • #15
                              1



                              @chima_p Is that 12 reps + 3 reps etc ?


                              65% being weight of 1 rep max?


                              I see it is the big 5.

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