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Thread: WOD's 4/18 to 4/25 page

  1. #1
    Vick's Avatar
    Vick is offline Senior Member
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    WOD's 4/18 to 4/25

    I just tried the Max Pyramid protocol for the first time. Check your ego at the door. You are not moving much iron because of the angle of leverage for the static hold.

    This is a "Gumbie" exercise. That means your muscles feel like rubber when you are done... just like Gumbie's!

    Shoulder Press
    Start weight 20 lbs
    Top weight 50 lbs
    end weight 40 lbs
    TUL 1'25"

    Leg Press
    Start weight 30 lbs
    Top weight 130 lbs
    end weight 110 lbs
    TUL 2'14"

  2. #2
    Godzilla's Avatar
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    Kettbell Metcon Cardio Day

    5 Sumo Deadlift
    5 Swing Left
    5 Swing Right
    5 C&P Left
    5 C&P Right
    5 Snatch Left
    5 Snatch Right

    Did six rounds with a 16-kilogram (35 pound) kettlebell.

  3. #3
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
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    @Vick, haha, gumbie workout, I like that, I might have to try that later this week... It literally costs 40$ to use the nice gym facility here at this hotel in Palm Beach. Good thing we're not payin'!

    Quickie WOD before breakfast:
    10 box jumps
    5 elevated pushups
    10 switch lunges
    5 elevated pushups
    8 rounds in 10:00

    And..
    ~20min. laps in the pool
    ~50min. yoga
    Last edited by primal_jessjane; 04-19-2010 at 01:38 PM.

  4. #4
    Vick's Avatar
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    Jess you wouldn't have believed it unless you saw it. When I was moving the big iron on the leg press I rarely got the shakes. I'm talking 630 lbs and very little shaking in my legs.

    I'm now working out at a leverage disadvantage and 130 lbs had my knees shaking like a virgin groom on his wedding day.

    It will take a few more weeks to develop the method on this but there is some gold in these hills.

  5. #5
    Godzilla's Avatar
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    KB 30-Second Circuit with One-!6 KG Kettlebell
    Squats 30 Seconds
    -Rest 30 Seconds
    Swings Left 30 Seconds
    -Rest 30 Seconds
    Swings Right 30 Seconds
    -Rest 30 Seconds
    Pushups 30 Seconds
    -Rest 30 Seconds
    Row Left 30 Seconds
    -Rest 30 Seconds
    Row Right 30 Seconds
    -Rest 30 Seconds
    MP Press Left 30 Seconds
    -Rest 30 Seconds
    MP Press Right 30 Seconds
    -Rest 30 Seconds
    Ab Pikes on Gym Ball 30 Seconds
    -Rest 30 Seconds

    Did Four Rounds
    Last edited by Godzilla; 04-19-2010 at 06:05 PM.

  6. #6
    Lovestoclimb's Avatar
    Lovestoclimb is offline Senior Member
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    yesterday: sprinting in the morning, then some convict back conditioning and then shovelglove in the evening.
    I grok, therefore I am.

  7. #7
    gini's Avatar
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    Sunday: 40 mile bike ride on Martha's Vineyard
    Tuesday: 90 minutes hot vinyasa yoga

  8. #8
    Godzilla's Avatar
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    90 minutes Krav Maga session

  9. #9
    gini's Avatar
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    Wednesday: 2.5 hours of climbing.

  10. #10
    SeanBissell's Avatar
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    Primal Blueprint Expert Certification
    Jeeeeeez I am *tired* today.

    Yesterday's workout was intense x 2 and a half!

    First workout I've ever done that I had to actually move down weight 1/3 into it.

    It was 60 thrusters @ 135 pounds ("Firebreather weight") Thrusters: http://www.youtube.com/watch?v=4OhqIGYqELk

    And every minute on the minute you had to do 7 burpees. http://www.youtube.com/watch?v=c_Dq_NCzj8M

    So if you took like 30 seconds to do burpees... then you had 30 seconds to get back to your bar and bang out some thrusters.

    And if you take 20 seconds to do thrusters, then you only have 10 seconds rest before you have to get back to the burpees.

    Was kinda like this workout (But this one didn't have the time element) http://www.youtube.com/watch?v=nVpy2r0ZBgY

    About 20 thrusters into it I was only getting about 1 thruster a round.

    Then I completely burnt out. And got sucked into an endless burpee hell... It was taking me 40 seconds to do 7 burpees, then I didn't have time/energy to do thrusters.

    Then the minute would come up and I'd have to do more burpees.

    I had to actually move down in weight. Take off the plates, and shamefully change them out for less heavy weight.

    But then I was TOTALLY dead and still had like 40 thrusters to do. And had to finish the rest of the workout on like... *no* energy. And those burpees and thrusters just wouldn't stop... every minute....

    I had to actually "cheat" and take a round out two times.

    And for the last 4 rounds I had to modify it to 4 burpeess instead of 7.

    First time I've ever had to change up the workout once I committed and started.

    My goodness.... Let me tell ya, if that doesn't strengthen your mental will... I dunno what will. The whole thing took me over 24 mins.

    Everything in me was like "how are you ever going to finish this?!" but I did!
    -Sean
    Last edited by SeanBissell; 04-21-2010 at 02:20 PM.

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