3/16/09

Today was a pretty damn good workout day:

I started off hitting some HEAVY deadlifts:

WOD: 5 sets of 3 reps of deadlifts

I started at 275 and ended up at 335. I didnt complete the last set

Then I got my two friends to do variations of fran.

Fran WOD:

21-15-9
95lb thrusters
pullups

Then I got my sister to do this WOD:

4 rounds for time of:

7 push press at 45lbs
21 KB swings (20 lbs)
12 burpees


THEN I hit this WOD:

3 rounds for time:

7 push press/jerk at 135 lbs
21 KB swings (50 lbs)
12 pullups

3/15/09

Yesterday I did:

5 rounds for time of:

5 squat clean thrusters
10 burpees
15 wall balls
400m run

15:15


Today I will be doing:

4 rounds for time of:
400m run
10 burpees
20 situps
30 squats
40 pushups

3/3/09

I missed a heck of a lot of days. I've still been working out. I kind of tweaked my shoulder the other day, but I'm mentally preparing for The Fittest Games Challenge this Saturday. It'll be my first ever Crossfit competition, so along with excitement come nerves. Anyway today I decided to deter away from the Crossfit WOD and hit this up:

5 rounds for time of:
5 135lb squat cleans
10 burpees

I finished in 9:45 and Javi finished in 12:45...it was a damn good workout, we had initially intended for the squat cleans to end in thrusters, but after the first round we realized this wouldn't work out.

12/20/08

Alright so I missed the past couple of days. Well I didn't workout 12/18/08, but I did do the Crossfit WOD yesterday the 19th. I did some substitutions, but I tried to get it as close as possible to the Filthy Fifty of Crossfit. Here's the workout:

Run 800 meters
50 pullups
50 dumbbell swings (35 lbs)
50 push press (45 lbs)
50 Supermans
50 knees-to-elbows
50 walking lunges
50 thrusters with One 30lb dumbbell
50 burpees
50 double unders


Today the workout I will be doing is similar to the Crossfit WOD, but without rest between rounds. I'll be doing

4 rounds:
Run 800 meters
20 burpees or 50 double unders

12/17/08

Alright, well I missed working out last night. However today I woke up hungover and proceeded to not follow through with the assigned Crossfit WOD; instead what I did was a hybrid workout. The workout was:

5 rounds for time of:
5 reps Power Cleans (135 lbs)
10 burpees

5 minute rest

3 rounds for time of:
10 single arm dumbbell snatches (10 each arm of 35 lbs)
10 dumbbell swings

Have a goodnight!

12/15/08

Hey, well today is going to have to be a quick workout, I'll be heading to the Trail of Lights sometime after work and therefore have to squeeze in as quick of a workout as I can. I'm planning on doing the Crossfit WOD which is:

5 rounds for time of:

5 reps 275 lb deadlift
10 burpees

I'm not too sure if I can deadlift that much for that amount of reps, so I may scale the weight to allow me to get both a strength workout, but an anaerobic workout as well. Heres the video of Miguel Flores, a fallen Crossfit trainer, doing the workout. Much respect.

CrossFit Games - Miguel - Deadlift Burpee WOD from CFSD Wink on Vimeo.

12/14/05

Today wasn't such a good day. I woke up with very little sleep and was very tired. I took a little nap before working out. Here's what today's workout entailed:

7 rounds for time of:
21 push press (75 lbs)
21 back extensions

with a small 7 minute break I then went into this quick workout

21-15-9 reps:

35 lb dumbbell snatch (each arm)
35 lb dumbbell swing