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04-Mar-08, 01:09 PM
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#196
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday March 4, 2008
For time:
50 Box jump, 24 inch box: 25-15-10
50 Jumping pull-ups: 15-15-10-10
50 Dumbbell swings, 35lbs: 15-15-10-10
Walking Lunge, 50 steps:10-10-10-10-10
50 Knees to elbows*
50 Push press, 45 pounds: 15-15-10-10
50 Back extensions: 15-15-15-15
50 Wall ball shots, 20 pound ball*
50 Burpees: 10-10-10-10-10
50 Double unders*
40:01
didn't do the knees to elbows, the wall ball shots, or the double unders. last thing i did was the burpees and pukie was coming on strong. i love these workouts, i felt completed exhausted afterwards. but it's a great feeling and a great change from the normal weight training routines.
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04-Mar-08, 01:19 PM
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#197
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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ha i know that feeling during the 50s... always hits me during burpees too!
great job seraph!
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05-Mar-08, 09:53 PM
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#198
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday March 5, 2008
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
21 rounds completed. then i ran 1 mile on the treadmill, somewhere around 9:xx minutes.
also did various sit up/core exercises earlier
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06-Mar-08, 11:18 AM
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#199
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 30
Posts: 3,202
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whoooooo! GREAT job on Cindy! 21 is awesome!
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06-Mar-08, 11:31 AM
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#200
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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21 rounds, wow! great job!
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06-Mar-08, 05:42 PM
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#201
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks gg and mm!!
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06-Mar-08, 10:14 PM
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#202
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday March 6, 2008
" Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight 250lbs: 10-9-8-7-6-5-4-3-2-1
Bench press: body weight 150lbs 10-7-6-5-4-3-3-2-1*
Clean: 3/4 body weight 80lbs 10-9-8-7-6-5-4-3-2-1
Set up three bars and storm through for time.
34:28 +/- 10 mins, i was stopping my watch as i switched between deads/bench/cleans since i couldn't just set all three up and go from one to the other and when i started the cleans i forgot to start my watch up!! so im guessing it was around 10 or so mins that i missed i think i made it to 7 or 6 reps on my cleans before i realized!!
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07-Mar-08, 10:24 AM
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#203
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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what is your bodyweight seraph?
great job on linda, just making it through is an accomplishment!
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11-Mar-08, 10:13 PM
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#204
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks minime, honestly i haven't even weighed myself in the past 3 or so months. in june i was down to 147lbs (after basic training) then i got back in the gym and ate like a horse in california and got up to 175lbs. since then i haven't been eating as much and stopped the weight gainer. im guessing 165 or less.
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11-Mar-08, 10:14 PM
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#205
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday March 11, 2008
WOD:
Run 5 K: 28:04
pretty good time. took yesterday off. just needed a day off really, felt kinda guilty about it but hey what the hell.
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12-Mar-08, 10:02 PM
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#206
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday March 12, 2008
" Lynne"
Five rounds for max reps of:
Body weight bench press 165lbs: 6-4-4-4-4
Pull-ups: 20-15-10-12-11
After that:
Hammer Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
One Arm Tri Extension 3X10: 8lbsX10-8lbsX10-10lbsX10
and earlier in the day i did about 150 pushups and various ab work
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13-Mar-08, 08:42 AM
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#207
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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very strong pullups seraph!
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13-Mar-08, 08:47 AM
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#208
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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very strong pullups indeed! and if I remember correctly you do strict pullups, right? making it all the more impressive.
good job seraph! you are kicking a$$  |
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13-Mar-08, 09:50 PM
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#209
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks guys!! honestly i wasn't too happy with last nights performance, but you can't always win 
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13-Mar-08, 09:51 PM
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#210
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday March 13, 2008
" Michael"
Three rounds for time of: 24:25
Run 800 meters
50 Back Extensions
50 Sit-ups
it's the back extensions that kill you!!  also did some various situps and abs first thing this morning.
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