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WOD 1/24-1/30

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  • WOD 1/24-1/30



    Post your workouts!


    WOD:

    ~60min. yoga

    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.

  • #2
    1



    Big 3

    chest press 90 lbs 38 seconds

    High row 250 lbs for 35 seconds

    leg press 560 lbs 58 seconds.

    Comment


    • #3
      1



      Kettlebell class:


      * 5 minutes of turkish get-ups w/ 16 kg.

      * 5 sets of 10 explosive cleans, 5 rows each arm, w/ 16 kg.

      * Partner exercise: 10 squats w/ 24 kg, while partner holds plank position, then switch exercises. Repeat for 8 minutes duration.

      * Partner exercise: 10 two-handed presses, while partner does jump lunges w/ 16 kg (then 12 kg for the last two sets, my arms are still weak). Repeat for 8 minutes duration.

      * 8 minutes of swings. 15 swings at the top of the minute, then rest for the rest of the minute. Alternating between 16 kg and 24 kg each minute.

      Comment


      • #4
        1



        Crossfit "Cindy" with Situps


        15 Air Squats

        10 Pushups

        5 Pullups

        10 Situps


        Did 11 Rounds.

        Comment


        • #5
          1



          yesterday: rest


          today: power yoga on a fast 45mins (i'm trying my first 24hr IF today, i can eat dinner at 730pm hopefully i can do it. i've done several 15-18hr fasts will little trouble. fingers crossed!

          Comment


          • #6
            1



            rest day

            Comment


            • #7
              1



              01/24/2010


              Leg Press 540lbs @ 12 +3 +3 +3 +3

              Pull Down 90 @ 12 +3 +3 +3 +3

              Chest Press 60 @ 12 +4 +4 +3 +3

              Seated Row 60 @ 12 +5 +5 +3

              Shoulder Raise 50 @ 12 +4 +4 +3 +3


              Getting stronger and rest time getting quicker.


              01/25/2010


              Rest


              01/26/2010


              Rest but I want to go to the gym!


              01/27/2010


              Increase Big 5 to @ 10 +3 +3 +2 +2


              01/28/2010


              Rest


              01/29/2010


              Rest


              01/30/2010


              Plan to go Sat but if not then no worries, I will do the increased routine on Sunday.

              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


              • #8
                1



                Warm-up:

                800m jog

                WOD:

                Tabata squats

                Tabata pushups

                Tabata Situps

                Tabata Sprints

                2min rest between each Tabata


                Score = Total Reps

                My Score = 278

                Comment


                • #9
                  1



                  WOD:

                  Pushup Challenge

                  14 reps

                  19 reps

                  14 reps

                  14 reps

                  20 reps


                  Doesn't feel like I'm getting anywhere fast. But I have put on a significant amount of upper body muscle... Weird, that wasn't intentional at all... I am attributing it almost exclusively to pull-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.

                  Comment


                  • #10
                    1



                    P90X Yoga X 90 minutes

                    Comment


                    • #11
                      1



                      Barbell Row 115 lbs 5x5

                      OHP 65 lbs 5x5

                      Deadlit 225 lbs 1x3, 1x5, 3x4

                      Dips w/25 lb handicap 5x5


                      Tomorrow:

                      Fasted sprints + cardio

                      Comment


                      • #12
                        1



                        Haven't done one of these in awhile!


                        Fasted WOD:

                        12 jump squats

                        10 v-ups

                        8 dumbbell swings (12#) Wish I could afford a real kettlebell They are quite pricey....

                        6 suicides

                        4 "w" pushups

                        7 rounds in 13:40


                        5-4-3-2-1-2-3-4-5 mixed grip pull-ups

                        5 one-legged squats between every set (IMPROVING!!)


                        I'm surprised at how much energy I had even though I'm fasting. Does anybody else feel the edge when they're on empty? I don't even feel hungry anymore...

                        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


                        • #13
                          1



                          stationary bike sprint 4 x 30 seconds.

                          Comment


                          • #14
                            1



                            Box Jumps & Ball Slams


                            Equipment:


                            Deck or solid box about 20 inches high


                            15-pound rubber medicine ball


                            Workout:


                            10 x 10 Box Jumps


                            Alternating with


                            10 x 10 Medicine Ball Slams


                            Special note: No rest between exercises.


                            Take a break and follow with:


                            Kettlebell Fat Loss Complex


                            Equipment:


                            16-kilogram kettlebell


                            Workout:


                            10 reps one-hand swing left


                            10 reps one-hand swing right


                            10 reps snatch left


                            10 reps snatch right


                            5 reps clean & press left


                            5 reps clean & press right


                            5 reps front squat rack left


                            5 reps front squat rack right


                            Special note: Don't put the kettlebell down during the circuit. Do five rounds and rest 2 minutes between rounds.

                            Comment


                            • #15
                              1



                              Argh! I want a kettlebell so bad! I've been searching on the internet how to make one, but they all look either complex or dangerous. I'm going to try to make a medicine ball, parallettes, and a sandbag tomorrow... Fun

                              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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