Short on time no warm up straight into WOD
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
6 set plus 5.
first 4 sets were with no kip. Just dead hang. After that had no choice but to kip.
Have been restricted to upper body PT by the medical staff at the base.
CFWU x 2 Limited ROM on OHS, no sit ups.
Weighted Pull ups and Dips only
Pull ups
5-4-3-2-1
35 lbs
3-3-3-3-3
50 lbs
1-1-1-1-1
70 lbs
Dips
5x10
Friday morning my engine light came on. I was going to be driving up north so Amy let me take her jeep so I wouldn't have any problems. Ended up getting into an accident. I was at fault so my insurance is gonna go up. Also I got a 110$ ticket for following too close. That and I think Amy is a little upset with me. Later that day we went to watch the UFC. It was fun to watch the fights with my friends. Randy kicked ass and GSP controlled the fight the whole time. Well anyway, Broken ass. After a few beers and being fired up from the fights I got back to my climbing tricks. Standing on a Post about 9 feet high I thought I could jump. Well I was right. I could jump. Just had a hard time sticking the landing. My feet slipped out from under me and I landed on my ass. It wasn't sore then but when I woke up this morning I could barely walk. The car ride home really sucked. Ass is very sore. Bruised the bone I am sure.
So the moral is I didn't workout Sat and Sunday.
Thursday
Rest day Did a 5 km ruck march with all the extras every 10 mins did 50 push ups with my helmet and vest on. Took off ruck.
Friday
CFWU x 2 omit pull ups
5 rounds for time of:
50 squats
30 pull ups
15 HSPU
29:30
Very slow. Performance lacking due to staying up late night before and having a few drinks with my girl. Oh well it was worth it
cfwu X 3
Shoulder Press
5-5-5-5-5
95-100-105-110-115-120
First time doing this WOD with strict Press. Was a fun one. Failed on last press ended up doing push press for the last one.
AM:
6 km Ruck march with 50lbs, helmet, tacvest, and combat boots at 36 mins
PM:
CFWU x 3 went easy on pull ups
Pull-ups: 15, 12, 11, 12, 8, 7, 7, 7 = 89
Sit-ups: 6, 6, 6, 6, 6, 6, 6, 6 = 48
Push-ups: 30, 26, 20, 15, 15, 15, 15, 15 = 161
Squats: 20, 18, 18, 18, 18, 18, 18, 18 = 146
total:444
Sit ups are low cuz still recovering from GHSU Tabata
Excited to get going on Gymnastics this fall/winter. Got talking about it with a guy from work and it sounds like what I want to start doing.
CFWU x 3
Front Squat 3-3-3-3-3-3-3 reps
135LBS for all.
To finish I did one trip up the wall walk up thing with the pegs.
Only my second time doing front squats. Have had some bad experience with Front squats from lack of form. Today wanted to pay attention to the movements and not worry about the weight. Did well I thought. Front squat is a different beast then the back squat.
Have started to workout at the base. It is a well equiped gym if you are into spin classes or have no use for an olympic bar and weights. There is only one bar. The pull up station has ceiling tiles about 5 inches from your head. So in order to do the warm up I just slide the tile outta the way. Think I may get in shit for that though.
In the defence of the gym there were a few things it has going for it. There are 3 jump boxes of different sizes, there are about 10 different sized Med balls (heaviest is 16lbs), there are skipping ropes, there is also a large open space where the basketball court is, and best thing is they allow chalk. Although the only place there is chalk is on the bench press?
Look forward to some good WODs there are prices that can't be beat. Free!
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
10:25
HSPU were about half way for the last round. Very tricep oriented!
Have been noticing a steep decline in performance since I have not been paying as much attention to my diet. I can see why the Zone is so important. If you are not zoning start now. I plan to take my own advice and start measuring again.
Today was my first day at the new job. Not a lot to report. Started the day with 45 mins of BBall at 0800 finished with a 100m sprint. I was not allowed to start the run until everyone else was at the 20m mark. I still came first. Not a big accomplishment though considering the competition. Although after words I got asked by two people if they can workout with me next time. That will be cool.
Finished the day with the CFWU x 3
Group WOD was fun too. Got to help out and keep the people on track and help correct form. Good times.
Last day of school and I think I nailed my exam. Studied today for about 3-4 hours and it really paid off. So excited to get my life back on the track it was months ago. Earning money and paying off my debt.
I would like to thank my friend Dave for the pain I have today. My lower back has never been this sore. I only hope it is soreness not injury. After tomorrow I will have to see if the DOMS is gone. Hope Hope.
CFWU x 0
Did some light stretching before the run. Was pretty stiff from yesterdays WOD. I had sore legs for the run and had to stop a few times to stretch them out. The sore legs were accompained with lower back pain. The same pain that was present yesterday. Tight muscles I think. Did some good stretching after the run. Oh well tomorrow is a rest day.
5 KM
24:50
My goal was under 25:00 so for the last 300-400m I ran my ass off.
CFWU x 3 Subbed MU's for pull ups and dips (3x6)
Tabata GHSU (glute ham sit ups)
10-10-10-9-8-9-8-7
50-40-30-20-10
25lbs walking lunges
1.5 Pood (55lbs) SDHP (sumo deadlift high pull)
26:02
Went and workout with Dave for the first time in many months. It was a good workout. The heat this afternoon really took its toll when coupled with the intensity the WOD demanded.
I experienced a pinching pain in my lower left hip while doing the high pulls. I don't know if it was me being super inflexible or just a hard workout.
Wrote my second last exam today. It went pretty well I think. There was some questions I know that I screwed up on. I just hope they weren't too costly. One more exam then I am finished school. Excited for that.
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile.
If you have 20 lbs of body armour wear it. 1-2-3 GO!
Have a Stag and Doe to go to. Will make it up to you tomorrow.
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 500 meters
Max rep Pull-ups
5 rounds and 1 lap
15-15-15-15-15
Still very sore from the painstorm. I know that is an excuse. Eating has been the pits as well. I can tell that it is affecting performance.
This is what I came home to!
CFWU x 3
Back Squat
3-3-3-3-3-3-3
135lbs-205-205-205-205-205-205
Worked on form today and not weight. Hurt my back the last two times out with back squats so I decided I need to work on form. Went well.
Felt really good today with the pull ups during the warm up. Was struggling a little while ago. Gave them a rest and they are getting better. Going back to basics I think. A little too much to always keep track of everything!
800 M Run
50 Box jumps, 20"
10 Pull ups
40 Overhead squats 70 LBS
10 Pull ups
30 Thrusters 70 LBS
10 Pull ups
20 Handstand push ups
10 Pull ups
10 Muscle ups
10 Pullups
400 M Run
10 Pullups
10 Muscle ups
10 Pull ups
20 Handstand push ups
10 Pull ups
30 Thrusters 70LBS
10 Pull ups
40 Overhead squats 70LBS
10 Pull ups
50 Box jumps, 20#
800 M Run
53:55
Sweaty again.
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
20:38
I can tell that there was a lot of jumping on this one. The heals of my hands are shredded. Painful when sweat runs into the open blisters.
For time:
50 Ring Dips
Run 400 meters (500m once around the block)
50 Push-ups
Run 400 meters (500m once around the block)
50 Handstand push-ups
Run 400 meters (500m once around the block)
18:29
50x 24 inch Box jumps
4:36
