CFWU x 1 Back has lost a lot of flexibility
For time:
100 Pull ups
100 Push ups
12:27
First set was 41 consecutive followed by 10's. This really slowed me down on the other stuff because I was totally beat after.
Push ups were in 25's.
Followed by:
50 Back extentions
30 high pulls
5 mins handstanding
CFWU x 1 (starting to add some lower leg stuff - did squats)
4 Rounds of
BW Bench Press
Pull ups
175-175-175-175
30-20-20-20
After I got off the bar I thought I should have gone for 40 on the first set. Next time!
3 x 10
1 pood leg raise (physio)
3 rounds of
15 High pulls 2 pood
WOD
CFWU x 1
Bench
10-8-6
135-185-205
Pull ups
5-5-5
36-36-36
Arm Curls (YES ARM CURLS)
10-10-10
30-35-45
Physio Leg Raises
20-20-20 (REPS)
17-17-17 (lbs)
This workout was very boring. Do try this at home.
RANT
DO YOUR JOB. DO YOUR JOB ON TIME. STOP COMING TO ME WHEN YOU DON'T AND
EXPECT ME TO FIX IT!
End Rant.
FUNNY STORY
I was asked help a friend to build a box jump. Seeing as I have made
two already that made me a Subject Matter Expert (That is a joke).
Anyway, I printed off the plans from CFJ #49 and off I went. After a
few miss cuts we managed to get everything square, for the most part.
Now I may be "qualified" at building a box I am not qualified to
operate a table saw. This became painfully obvious right after I cut the
tip of my pinkie finger off. I may be exaggerating but I did cut my
finger nail and a portion of the finger. At first I was thought nothing
of it until I saw the blood. I then became concerned it could have been
a lot worse. After some first aid and a bandage we finished one awesome
20 inch box with handles and everything.
Thanks Craig for not telling Amy. Otherwise I will never be allowed to
use a power tool again.
Mitch Hedberg my new favorite comedian
This morning was a swimming day. At the crack of dawn I awoke to a very
annoying alarm. I tried every conceivable excuse as to why I shouldn't
go to the pool. Thankfully my better judgement and 3 Thanksgiving
Turkey dinners had something else to say.
30 mins of laps
32 x 25m laps. 20 Front crawl and 12 Breast stroke.
I was a little tired after about 10 mins so I took a little breather and
then carried on with it.
After work:
CFWU x 1
Bench Press (I was supposed to do 3 sets but got bored)
2x8
135-205
Pull ups
3x5
50lbs
Kips
3x20
Push ups
100 (first 50 normal then 10 sets of 5. In the bottom position of the 5th rep I held it there for 5 seconds and then pressed it out to complete the rep.)
After the last workout I had I was very sore. I large case of DOMS. I took a few days to recover and then it was Thanksgiving. Today I had a good sweat and I hope that is all I needed to get back on track.
Last night Amy and I made a bet. Who ever loses the highest % of body
weight by 01 Aug 09 WINS!
The official weigh in will be next Friday 24 Oct 08.
The loser has to go without a car for 30 days.
Wish me Luck!
Today was the first day of my training for this monumental challenge.
I know that I will be sore tomorrow because I have not done very much in
the last 2 months.
CFWU x 1 No OHS
As many rounds in 20 mins of
5 Pull ups
10 Push ups
15 Sit ups
15 rounds.
The good thing about this is I can only get better.
