Archive of WODs
2008-01-25
2008-01-22
2008-01-17
Snatch Training
Light Row
GHD Situps/Back Extensions
Ring Dips
Pull-ups (10/9/8)
Overhead Squats 10x15/45/65lb
Dynamic Stretches
WOD for 2008-01-17
Power Snatch 5x5
5x65/3x85/3x95
95-95-95-95-85
Push Press 5x5
5x95/3x115
135-145-145-145-135
Bench Press 5x3
5x45/5x95/3x135
205-185-185-185-185
Deadlift 1x5
5x135/1x225
5x245
at 1:26 p.m.
2008-01-16
Off Day
Exercises:
Weight = 65lb
3x5 Power Cleans
3x5 Power Snatch
2x5 Hang Cleans
2x5 Power Cleans with Squat
Power Snatch, staggered feet, right foot lands too far back
Power Cleans, stretch for rack position
at 7:26 p.m.
2008-01-15
Wet Nancy
Light Row
GHD Back Extensions/Sit-ups
3x6 Ring Dips
2x8 Pull-ups
3x45lb Overhead Squats
Dynamic Stretches
WOD for 2008-01-15
"Nancy"
400m Row
15 x 95lb Overhead Squats
5 Rounds
time: 19min 29sec
2 rounds of Overhead Squats needed to be broken up into two sets.
Cardiovascular still needs work--especially with rowing
Should be able to get this down to 18min by March
at 4:35 p.m.
2008-01-14
Squat, Press, Pull
Light Row
10 GHD Back Extensions
2 GHD Sit-ups (Incredibly Sore)
5 Ring Dips
10 Overhead Squats
5 Ring Dips
Dynamic Stretches
WOD for 2008-01-14
Squats 5x5
45x5/135x5/185x3
5x5x225
Push Press
45x5/65x5/95x3
135x5x5
Pull-Ups 3xfail
12-12-6
Getting better each week with Squats & Press
at 3:53 p.m.
2008-01-12
Morning Row
Light Row
10 GHD Back Extensions
10 Overhead Squats
5 Ring Dips
6 Pull-ups*
WOD for 2008-01-12
4 x 250m Row (:50s Rest)
Rest 2 Min
4 x 250m Row (:50s Rest)
54.8/51.9/50.5/52.8
51.4/53.1/50.4/54.3
Average time: 52.4
(s1) 52.5 (s2) 52.3
*I realized while reviewing older posts, that I never mentioned that my downstairs Pull-up Bar, used mostly for my warm-ups, is a rotating pull-up bar. The bar is a padded handled pull-down bar, but instead of being attach to a cable it's attached to the ceiling of my basement by a set of metal hooks--simple design, and effective at increasing the difficulty of pull-ups
at 11:00 a.m.
2008-01-11
BW Workout--Training for Michael
Light Row
10 GHD Back Extensions
8 Pull-ups
5 Dips
10 Overhead Squats
Dynamic Leg/Chest Stretches
WOD for 2008-01-11
20 Push-ups
30 GHD Sit-ups
40 Squats
4 Rounds
time: 17:53
Round 1: 3:10
Round 2: 7:32
Round 3: 12:37
Round 4: 17:53
I originally planned for this workout to be 5 rounds, but my technique on GHD Sit-ups got far too ugly by round 4
at 2:06 p.m.
2008-01-10
2nd Heavy Workout
Light Row
10 GHD Sit-ups
10 GHD Back Extensions
10 Overhead Squats
5 Dips
10 GHD Sit-ups
10 GHD Back Extensions
5 Dips
10 Overhead Squats
Burgener Warm-up
Dynamic Leg Stretches
WOD for 2008-01-10
Power Clean 5x5
45x5/65x5/85x5
115x3x5, 135x2x5
Squats 2x5
135x5/185x5
2x5x225
Push Jerk 5x5
55x5
135x3x5, 145x2x5
Chin-ups 3xfail
9, 6, 4
time: a while
Good determination in exercises.
Great progress is shoulder press technique.
at 3:57 p.m.
2008-01-09
2008-01-08
Helen as RXd
200m Row
10 GHD Sit-ups
10 GHD Back Extensions
5 Dips
8 Samson Stretch
Burgener Warm-up
10 Overhead Squats
WOD for 2008-01-08
"Helen"
400 meter run
1.5p KB Swing x 21
Pull-ups 12 reps
3 Rounds
time: 13min 06sec
at 3:00 p.m.
2008-01-07
First Heavy Workout
Pull-ups
Ring Dips
Sit-ups
Overhead Squats
Burgener Warm-up
WOD for 2008-01-07
Hang Snatch
45x5/55x5/65x3/65x3
3x5x95
Front Squat
95x5/95x5/115x5
5x5x185
Bench Press
135x3/155x3/175x3
225x2.5
Deadlift
135x3/225x3
3x3x275
comments:
Front squat warm-ups were done properly, but had to be changed to a cross-over grip for the workout / Bench Press was really hard--almost dropped weight
at 3:21 p.m.
2008-01-06
Rest Day Reading...
By Jeneen Interlandi | Newsweek Web Exclusive
"A new generation of vaccines may enable doctors to inoculate people against addictive substances like cocaine and nicotine.
A vaccine that would teach the immune system to attack and destroy cocaine before the drug reached the brain is poised to enter its first large-scale clinical trial in humans. The shot is years away from FDA approval, but the concept that it might someday be possible to inoculate those at risk of addiction has obvious appeal.... "
at 12:37 p.m.
2008-01-05
Wake and Work
3x10 Overhead Squats
3x10 Pushups
3x5 Pullups (Sore)
3x5 Dips
WOD for 2008-01-05
10x100m
2min Break
10x100m
times:
20.2/20.0/20.2/19.6/20.7/21.2/20.9/21.6/22.3/23.1
2min Rest
19.4/19.7/21.0/22.2/22.9/21.6/22.7/22.7/24.1/24.0/24.2 (One for the queen)
In comparison to previous rowing workouts--these times are borderline embarrassing. Past workouts I have been able to stay below 20 sec until the final reps on the last set.
at 1:09 p.m.
2008-01-04
Angie
(Minus Pull-ups)
WOD for 2008-01-04
"Angie"
50 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
at 11:47 p.m.
2007-12-29
The Most Narcissistic Workouts I Know
Traditional Crossfit Warmup
WOD for 2007-12-29
V-ups 20-20-20-20-20
Decline Curls (10-20) 5x8@30
Single Arm Cable Curls @ 25
Situps to failure
Shoulder stabilization with cables (which I found so much easier than the last time I tried these over a year ago... mark 1 up for crossfit)
Lat pulldowns (50-60-70) 5x10@210
It's been a long time since I've used cables and machines... and I don't miss them a bit... I actually really miss my humble little Crossfit garage gym.
at 9:48 a.m.
2007-12-28
Old School Arny WOD
Samson Stretch
Overhead Squats
Pullups
Back Stretch (And machine)
Situps
WOD
DB Shoulder Press (20-30-40) 5x5@66lb
Trunk Raises/Laterals
DB Bench Press (20-30-40) 5x5@66lb
Cable Crossovers
Pushups
Triceps Pressdown
One Legged Squats 5x5 each side (Spotted)
By the time the workout was done I was feeling really spent except my legs so I broke out into supersetting one legged squats, and WOW, what a workout. I don't know if it's the nerve damage I suffered in the summer of my general instability, but one legged squats own me badly. The next morning I could feel the squats at tennis.
at 9:33 a.m.
Tennis Anyone
Played an hour or so of tennis in the morning before breakfast. It's been at least 8 years since I walked onto the tennies court, and wow, I suck! But, I like the sport and I could see myself casually picking it up... lots of phun
at 9:00 a.m.
2007-12-27
Bodyweight Workout
Samson Stretch
Overhead squats
Superman Stretch
Pullups
Dynamic Stretches
WOD
10 Knees to Elbows
20 Pushups
30 Squats
3 Rounds
time: 3min 24sec
Followed up the workout with dumbbell cleans... nothing too heavy--just range of motion
at 9:25 a.m.
2007-12-25
First Posted WOD in a while
Samson Stretch x 10
Overhead Squats @ 45lb x 10
Burgener Warmup @ 45lb
Tricept Pressdown @ 60lb x 10
Pullups x (15, 10, 10)
Weighted Warmup
Bench Press
10x45lb
5x135lb
3x155lb
Thrusters
5x30lb
3x50lb
2x70lb
WOD
Bodyweight Bench Press (206lb) x 3
1/2 Bodyweight Thrusters (105lb) x 3
5 Rounds
time: 6min 14sec
Yup, I'll be the first to admit that this workout was a bit of a pussy workout, but hey, it's xmas, and I woke up and ate chocolate, candy and drank champagne before the workout---what do you expect. Still, it was a powerful, and explosive WOD... it just could have been longer and more intense.
at 3:08 p.m.
2007-12-18
Long WOD
Since the WOD was exceptionally long, I don't know exactly how many reps I did exactly, but it goes a little something like this:
30 GHD Back Extension
30 GHD Situps
10 Pullups
20 Pushups
10 alternating 1-legged Squats (spotted)
250m Row
20 1.5p KB Clean & Press
10 15lb DB Burpees
15 15lb Med Ball Cleans
15 15lb Med Ball Single Arm Press
10 Pullups
10 Chinups
250m Row
30 GHD Back Extension
30 GHD Situps
30 Overhead Squats
Burgener Warm-up
10 Pullups
10 (alternating) 1-legged Squats (spotted)
20 Pushups
1-min Bridge
20 Burpees
10 T-Pushups
???m Row
Spotted 1-legged squats is an exercise that I rarely add to workouts, that soon will change. I can't believe how much I struggled on my left side...
at 11:45 p.m.
2007-12-16
CFSFS
Shoveled out three driveways (good samaritan as always) after the storm dumped over 30cm of snow. Almost 2 hours of shoveling ending up being my WOD for the day.
at 11:10 p.m.
2007-12-12
Great Quote
"There is no nonsense so gross that society will not, at some time, make a doctrine of it and defend it with every weapon of communal stupidity."
at 8:03 a.m.
2007-12-11
More Power Development
Warmup x2
15 x Overhead Squats
20 x Squats
20 x Pushup
15 x GHD Back Extension
15 x GHD Situps
5 x Pullup
4 x Dips
Dynamic Leg Stretches
WOD
Hang Snatch
Hang Squat Clean
5x45, 5x75, 3x95, 3x115, 1x135
then
Power Clean
Hang Clean
1x135, 1x145, 5x45
I have some serious instability in my hips when catching the weight in the low squat position. I need to keep close attention to my hips and symmetry while exercising to help remedy the imbalance.
at 6:13 p.m.
Morning Workout
So, now what does my morning workout look like?
250m Row
15 Overhead Squats
Dynamic Leg Stretches
250m Row
15 GHD Back Extensions
15 GHD Sit-ups
IT-Oblique-Back Stretches
250m Row
20 Pushups
10 Pullups
Shoulder-Pec Stretches
250m Row
10 Burpees
250m Row
20 1pood Kettlebell SDHP
20 Squats
250m Row
20 Medicine Ball Cleans
20 Snatches
500m Row
The difference between a WOD like 2007-12-09 and this Morning Workout is the pace (and of course the stretching). This entire 'Morning Workout' I aim to exert myself at about a 60-70% pace. I am not looking to wind myself out completely, I am focusing on technique of the exercise and I am making sure that I am taking myself through the full range of motion with all muscle groups.
Because of the slower pace and strethcing, the avergae time of completion to about 20 minutes... which is shorter than my past Morning Workouts, and a far more effective use of time.
Here is the part I like the most about my morning workout, after the third round of stretches (Pec-Shoulder Stretch) the morning workout is completely dynamic. I using a long list of exercises into the workout instead of the ones I displayed. By going back through old calisthenics books I have found.
Since I decided on Monday, December 3 to start working on in the morning, I've been working off the list below & the CrossFit website picking and choosing exercises.
No I've probably done a rendition of this Morning Workout about 5 or 6 times, and personally, I can see myself sticking to this style of waking up a lot easier.
Calisthenics Exercises:
Bowing | Handstand Push-Up | Push Up | Side Bends |
Pushing | - Facing Wall | - Fingertip, Knuckle | Chinnies |
Grasshopper | Push-up hands out | - One Leg in Air | Hindu Squat |
Mountain Climber | Falling Down | - Wide, Close | - Jump Hindu Squat |
Table Maker | Mountain Jumpers | - Explosion to 45 | Wall Chair |
The Stretcher | Head Back Bridge | - T-Stance | Lunges |
Back Bridge | Headstand | Full Sit-Up | - Jumping Lunges |
One-legged Toe Touches | - with Neck Stretches | - Lying No Momentum | - Slant Lunges |
Reverse Pushups | Head Front Bridge | Leg Lifts behind Head | Heel Stompers |
Walk Walking (Back to wall) | - Rolling Head Bridge | Rugby Ball Push | Lying Bicycle |
Kneeling Back Bend | Hindu Push-Up | Superman Lift-Ups | One-Leg Deadlift |
Whirlish Devil | V-Ups | Balancing Abdominal Twist |
at 11:31 a.m.
2007-12-09
Sporadic
Warmup x1
Row 500m
Overhead Squats 10
Squats 20
Pushup 10
GHD Back Extension 10
GHD Situp 10
Pullup 5
Dynamic Leg Stretchesx5
WOD
100m Row
15xOHS
100m Row
15xGHD Back Extension
100m Row
15xGHD Situp
100m Row
20xSquats
100m Row
20xPushup
100m Row
10xPullup
100m Row
10x15lb DB Burpees
100m Row
time: a while.
at 10:51 a.m.
2007-12-07
2007-12-06
Indoor Workout
Warmup x2
Samson Stretch 4-4
GHD Back Extension 10-10
GHD Situps 5-5
Pullups 5-5
WOD
250m Row
30 Squats
20 GHD Situps
10 Push-ups
5 Pull-ups
4 Rounds
time: 12 something
I did this workout inside, which means I didn't have
the ability to do OHS or Dips.
at 12:39 p.m.
2007-12-04
Tabata Reading
Rounds 960
The workout not only challenges the body,
but the mind....
at 6:26 p.m.