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WOD's 03/28-04/06

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  • WOD's 03/28-04/06



    Overshoulder press 70 lbs @ 45 seconds

    low row 230 lbs @ 40 seconds

    leg press 620 lbs @ 64 seconds


    I'm adding a new exercise. Putting my leg (one at a time) through a pulley system that puts resistance on around the ankle. I then "step up" lifting my leg like climbing a stair. I'll start at 30 lbs. next week.


  • #2
    1



    WOD:

    P90x Yoga


    3min plank !!! New record!!

    2min plank

    1min plank


    @Vick, that sounds familiar... Basically a step-up but with resistance bands instead of weights, right?

    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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    • #3
      1



      45min ashtanga yoga today (this cold is getting really bad might have to rest tomorrow) i already called off work

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      • #4
        1



        tabata burpees. repeat.


        *dies*

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        • #5
          1



          rest day

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          • #6
            1



            sprints this morning and some convict conditioning later on in the day.

            I grok, therefore I am.

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            • #7
              1



              Monday:

              12-10-8-6:

              thrusters

              burpees


              1000 meter row


              3x:

              10 deadlifts

              10 pushups

              12 squat jumps


              2x10:

              medball twisting throws


              4 minutes of sprints

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              • #8
                1



                Warmup: joint rotation, 15 burpees


                military press: 1x8 60lbs, 3x3 105lbs

                seated row: 1 rep 180lbs, hold 30 sec, slow release

                inverted bodyweight row: 1x8, 1x4

                dumbell swings L&R: 2x8 50lbs

                dumbell snatch L&R: 2x8 40lbs

                triceps dips: 1x8, 1x4 slow

                upright row: 1x8, 1x1 45lbs slow

                pullup negative: 1x1 30 sec.

                plank: 1x 1:20

                one-legged wall squat: 2x15 sec

                frog jumps: ~20 meters


                All over the place, but quick and fun, mostly improvised.

                You lousy kids! Get off my savannah!

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                • #9
                  1



                  MetCon Day.


                  Here's a sprint substitute (too damn cold in Tokyo).


                  First Circuit


                  Skip Rope - 50 revolutions


                  Wall Ball -- 10 times with a 20-pound medicine ball


                  Do 10 sets each, alternating. No rest.


                  Take a break then:


                  Second Circuit


                  Box Jumps -- 10 times


                  Medicine Ball Slams -- 10 times


                  10 sets each, alternating. No rest.

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                  • #10
                    1



                    WOD:

                    25 high jumps

                    25 deep jump squats

                    25 box jumps

                    25 jump lunges (10#)

                    25 one-legged squats (10#)

                    25 calf-raises (10#)

                    2x (energy just wasn't there...)

                    2:35 plank

                    ~30min. step aerobics class

                    ~20min. speedy biking

                    ~90min. house cleaning


                    My back muscles are ANGRY...I need a massage...

                    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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                    • #11
                      1



                      crying. my hubs just got diagnosed with MODY (a "mild" subset of type I diabetes).

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                      • #12
                        1



                        WOD:

                        20 DB swings (12#)

                        10 one-leg elevated pushups

                        20 DB swings

                        10 side plank lifts

                        20 DB swings

                        6 turkish getups (12#)

                        20 DB swings

                        Repeated 3x in 18:51


                        Alright, the videos might remind me of a porno, but that chick at bodyrock.tv knows how to make me SWEAT! Good workout, although I think I could handle a higher weight...

                        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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                        • #13
                          1



                          Snatch 165x1,1 170x4 singles 175x5 singles 180x3 singles

                          Clean & Jerk 210x1 215x1 220x1 225x3 singles 230x1

                          Squat 240x5,5,5,5,5

                          Weighted Pull-ups 50x5,5,5

                          Kettlebell Swing 44x35

                          --GPP: Keg Clean+Presses, Keg Walks, Sprints

                          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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                          • #14
                            Misa, really sorry for the news!! I've never heard of MODY before...Is it heredity or diet related?

                            WOD:
                            ~30min. step aerobics
                            I need a rest day!
                            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


                            • #15
                              rest today for sprinting tomorrow. Can't wait to use the VFFs again!
                              I grok, therefore I am.

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