Announcement

Collapse
No announcement yet.

WODs 3/7 - 3/13

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • WODs 3/7 - 3/13



    Chest press 90 lbs for 46 seconds

    High row 250 lbs for 34 seconds

    Leg press 610 lbs for 48 seconds


  • #2
    1



    You're a beast, man!


    WOD:

    Bike sprints at 70-100% max


    Yep, I'm sure draggin' my ass now. . ..

    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


    • #3
      1



      Thanks. I had a great experience today. I bought a new suit... my old ones were starting to fit like a tent. What was great was first it has been a long time since I wore a 44. The second was the jacket had to be tapered in because my stomach is now smaller in diameter than my chest.

      Comment


      • #4
        1



        Yesterday was 6 H-I-L-L-Y miles and today was 3 flat fast (for me) miles. I am always trying to work on my speed. distance isn't an issue, but getting faster is. pushups & abs today as well.

        Comment


        • #5
          1



          1.5hr walk with hubs today and i'm about to do 30 day shred/maybe run 2mi recovery

          Comment


          • #6
            1



            Saturday and Sunday - 2 days of glorious ice climbing and hiking. I earned my cold pre-cooked bacon those days let me tell you!

            I grok, therefore I am.

            Comment


            • #7
              1



              Congrats, Vick! Your weight seems to be getting bigger, isn't it? How often do you go up?


              WOD:

              ~30min. aerobics

              5x5 chest press (70#)

              15x3 calf raises

              15x4 dips

              15x4 bench push-ups

              10x5 hanging leg lifts

              10x2 incline sit-ups

              60-80-100-120s front plank

              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


              • #8
                1



                so beautiful outside today! 2-3 miles after work nice and slow

                Comment


                • #9
                  1



                  Walk and enjoying the rays.

                  Comment


                  • #10
                    1



                    Hi Jess:


                    Back on Nov. 14 my leg press was 360 lbs for 53 seconds.


                    Once I'm over 50 seconds with good form in my reps I increase the weight.


                    In theory next week should be my last week at 610 lbs. for the leg press. I don't do the chess press for 2 weeks. Next week I do the shoulder press and low row and the leg press.

                    Comment


                    • #11
                      1



                      I'm really envious of your improvement! Sometimes I feel like I'm not going anywhere fast with my workouts. Machines just really put me off, they're frustrating to adjust at my gym and I don't like the idea of isolating one muscle group.. I suppose I could practice the Body by Science concept with free weights? I also like the idea of 5x5 lifting, seems more effective and less boring than the typical 10-12 rep protocol.

                      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


                      • #12
                        1



                        Monday 3-8

                        “Josh”

                        21 Overhead Squats (75lbs)

                        42 Pull-Ups (used 1 band for last 20 reps)

                        15 Overhead Squats

                        30 Pull-Ups (used 1 band)

                        9 Overhead Squats

                        18 Pull-Ups (no band)

                        Comment


                        • #13
                          1



                          Round & Round

                          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 exercises or rounds.


                          Finished off with 5 x 10 Hanging Leg Raises

                          Comment


                          • #14
                            1



                            Snatches 165x1 170x1 175x1,1 180x1,1 185x1,1 190x1 195xNo Lift

                            Clean & Jerk 215x1 220x1 225x1 230xNo Lift 235x1 240x1 245x1 250x1**PR!!! (missed the jerk though)

                            Front Squat 235x3 245x2 250x2 255x1 260x1 265x1 270x1**PR

                            Superset:

                            --Weighted Pull-ups 42.5x5,5,5 -- bodyweightx8

                            --Standing Overhead Press 100x9,6,6


                            I filmed the snatches and cleans today...I haven't filmed myself in awhile...I'm going to put together and post it on YouTube. I don't know if anyone is that interested in Olympic lifting, but maybe some of you Crossfitters may be.

                            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


                            • #15
                              1



                              My attitude is "this is a weight I'm going to lift". My goal is to move that weight in good functional reps for 50 - 70 seconds. Once I do that I go up to a new weight that has to be lifted. For me it is about setting my next goal and achieving it.


                              That keeps the boredom out of it. I'm not working out once a week, I'm testing my strength once a week to see if I've achieved my objective.


                              Sometimes a new weight will mean a good time but sloppy reps. As I get stronger the time comes down as I my reps go into the weaker area of the range of motion. The final step allows me to keep my form and get it over the 50 seconds.


                              I'm not doing much isolation. Those 5 exercises are covering my core as well as my arms and legs.


                              What is really weird is throwing in the occasional session of static holds.


                              Leg Press


                              Jan 4th 520 lbs for 63 seconds

                              Jan 11 540 lbs for 64 seoonds

                              Jan 18 560 lbs for 43 seconds

                              Jan 25 560 lbs for 58 seconds.

                              Feb 1 three static holds for 1 second each

                              Bench press 425 lbs

                              Dead lift 555 lbs

                              Squat 575 lbs

                              Feb 8th 590 lbs for 58 seconds.


                              Since feb 15 I've been pounding away at 610 lbs.

                              Comment

                              Working...
                              X