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WODs 3/7 - 3/13

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  • #16
    1



    Wow, I feel like a wimp after reading the last few entries! Nice work everyone! I did a 22 mile bike ride on Saturday (it was in the 50s here) and at the end I managed to fall off of my bike into the driveway. Dismounting in clips is always a little tricky, when you're an idiot like I am. Anyway, I'm trying to not bruise myself any further.


    2 mile run

    2x:

    20 lunges

    60 second squat hold against the wall

    60 second plank

    15 push ups

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    • #17
      1



      Vick, you can deadlift 555lbs!? You must be a big guy!


      @Fury, good job

      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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      • #18
        1



        @ Jess it is a static hold. I only move it about 1" in the safety cage, and then only for 1 - 5 seconds.


        That is enough to trigger the sequential stimuli of the differnt muscle fibres to create failure before the fibres have a chance to recycle. Those one second lifts resulted in a 30 lb gain the following week.

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        • #19
          1



          Haven't posted anything here lately, good to see it still going strong. Most of my workouts these days are on the rower or strength workouts geared toward improving strength for rowing.


          Today: 10k row, followed by 20 squats (135 lbs), 20 Elastic band seated rows. Repeat 5x for time (not the 10k row).

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          • #20
            1



            Video from yesterday:


            http://www.youtube.com/user/Fury22?f.../0/ErNbgLyjvfw

            Check out my blog!

            http://easternstrength.blogspot.com/

            I like to throw, squat and pull heavy things for fun.

            We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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            • #21
              1



              4 x 30 second sprints

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              • #22
                1



                1 mile in 13 min (I know, I know. I'm not proud of it.)

                Stairs to and from 5th floor 5 times a day.

                Grokercise tonight after work.(I go to a local elementary school playground and use the equipment as a Paleo obstacle course: hanging sit- ups and pull ups from the monkey bars, climbing trees, jumping from swings, dips from safety rails, balancing acts from various wooden beams, squats with a found heavy rock, etc. Done til exhausted or sun goes down, whichever comes first.)

                Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
                My Latest Journal

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                • #23
                  1



                  3 sets x2 pullups

                  50 situps

                  3x 50 meter sprints w/ 45 seconds of jogging between each sprint

                  25x dips

                  25x pushups


                  I just did one set of this; didn't get much sleep last night so kind of sluggish today but going to try for 2 more sets of this routine this evening.

                  Subduction leads to orogeny

                  My blog that I don't update as often as I should: http://primalclimber.blogspot.com/

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                  • #24
                    1



                    2x10:

                    squats

                    squat thrusts

                    pushup

                    burpee


                    2x12:

                    incline sit up with 12 lb bar

                    20 lb thrusters

                    25 lb romanian/dumb bell deadlift


                    row tabata


                    2x10:

                    deadlift

                    medball overhead throw


                    5 sprints: 1 minute sprint @ 9.3 MPH/30 second rest

                    Comment


                    • #25
                      1



                      3/9/10 Evening

                      Snatch 165x1 170x1 175x 3 singles 180x1 -- 170x 4 singles

                      Snatch Pull 200x3 205x3,3,3 210x3

                      Rack Jerk 225x2 230x1 235x1 240x1,1

                      Front Squat 225x5 230x4 235x3 240x2 210x7

                      --KB Snatch 1-Arm 30lb x 25

                      --KB Swing 55x30


                      3/10/10

                      Power Snatch 155x1,1,1 160x1,1,1 165x1,1 (+Overhead Squat)

                      Clean 210x1 215x1 220x1 225x1 230x1 235x1 240x1

                      Back Squat 225x5 235x4 245x4 255x3 265x2 275x1 285x1 295x1**PR

                      --1 Arm DB Row 75x15,15

                      --Incline DB Press 65x8,8

                      Went outside and did some tire flipping, sprints and jumps

                      Check out my blog!

                      http://easternstrength.blogspot.com/

                      I like to throw, squat and pull heavy things for fun.

                      We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

                      Comment


                      • #26
                        1



                        @Fury, I'm jealouuuus...


                        WOD:

                        ~15min. ab work

                        5x5 lunges (25# each hand)

                        8 full-out beach sprints

                        50 walking lunges


                        Who knew sand could give you blisters? Damn...

                        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


                        • #27
                          1



                          yesterday was rest


                          today was a nice 2.4mi run because it's so beautiful! gotta take advantage of these nice days after a brutal winter!

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                          • #28
                            1



                            This morning's workout:


                            As many rounds as possible in 6 mins of


                            5 pushups

                            7 lying pullups

                            10 jump squats


                            I just finished 7 rounds as time ran out for a total of 35 pushups, 49 lying pullups, and 70 jump squats


                            Alternating rope jumps and crunches with sets of


                            Rope Jumps:


                            100-80-60-40-20


                            Crunches (did a variety of styles):


                            50-40-30-20-10


                            50 kettlebell swings (50 lbs.)

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                            • #29
                              1



                              thursday was rest


                              this morning: 25min tabata bike intervals level 6. i am beat! sitting here at work half asleep now haha

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                              • #30
                                1



                                60 minutes of vinyasa yoga. Today my teacher said that our bodies are a landscape and that we are painting a picture with them. Heh.

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