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Old 08-23-2010, 10:48 AM   #1
Ted Apollo
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thegetinshapedude's wod log

i've been doing crossfit wods (or hybrid xfit programs) for the past 2 years & love it! In January i strained my front delt in the gym doing strength work & have tried on a few occasions to get back in the gym but keep re-aggravating my injury. i've decided to focus on my endurance work for now. i kept a blog for all my workouts that i can't seem to access anymore so i am just going to use this message board to track my progress.
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Old 08-23-2010, 04:23 PM   #2
Ted Apollo
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Re: thegetinshapedude's wod log

8/17 -
Run (tabata 8x20)
distance = 800m

8/18 -
Bike (TT)
distance = 2.5 miles (gv)
time = 10:16

8/20 -
Run (tabata 8x20)
distance = 800m

Kettlebell swings - 2x20 @ 15lbs./ 2x10 @ 1.5 pood
Strict press - 3x10 @ 45lbs
Jumping Pullups - 5x3
unassisted Situps - 3x10

8/21 -
Bike (TT)
distance = 2.5 miles (gv)
time = 9:50

8/23 -
Bike (TT)
distance = 3.5 miles (gv)
time = 14:11
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Last edited by Ted Apollo : 08-23-2010 at 04:25 PM.
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Old 08-23-2010, 05:17 PM   #3
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Re: thegetinshapedude's wod log

8/23 (cont.) -
xfit - "wall ball/KB swing/pull ups"
12-9-6

wall balls (#10)
KB swing (1.5 pood)
jumping pullups

time = 3:46
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Old 08-24-2010, 11:07 AM   #4
Ted Apollo
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Re: thegetinshapedude's wod log

8/24
Run - Tabata (8 x 40/20)

distance = 1000m (est.)


legs are still feeling good. no compartment syndrome problems yet.
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Old 08-26-2010, 09:35 AM   #5
Ted Apollo
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Re: thegetinshapedude's wod log

8/26 -
Bike (TT)
distance = 6.5 miles (phs)
time = 25:24 pr

bad news: the lower back stiffened up on me half way thru this ride.
good news: beat my previous pr by 20 seconds despite the lay off.



post workout weight = 277 (garage scale)
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Last edited by Ted Apollo : 08-26-2010 at 10:04 AM.
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Old 08-27-2010, 08:28 AM   #6
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Re: thegetinshapedude's wod log

8/27 -
Run - Ladder (10,20,30,40,50,60,50,40,30,20,10 on with 20 off)

distance = 1200m (est.)


legs are still feeling good. calves got a little tight
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Old 08-29-2010, 10:32 AM   #7
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Re: thegetinshapedude's wod log

8/29 -
Bike (TT)
distance = 3.5 miles (gv)
time = 13:29


post workout weight =282 (garage scale)
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Old 08-29-2010, 05:18 PM   #8
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Re: thegetinshapedude's wod log

8/29 - (cont.)
5pm
xfit - "jump rope/KB swing/pull ups"
3 rounds for time

24 jump ropes
12 KB swing (1.5 pood)
6 jumping pullups

time = 4:49
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Old 08-30-2010, 11:15 AM   #9
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Re: thegetinshapedude's wod log

8/30
9am
strength - (squat, pull up)
back squats - 2 x 5 (#135), 2 x 3 (185)
assisted pull ups - 3 x 5 (bw - 210,180,150)


xfit - (box jump/sit ups/OHS)
3 rounds for time

9 box jumps 24"
6 sit ups
3 OHS #95

time = 3:02


row - (2x 200m)
time = :50, :46
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Old 09-01-2010, 11:59 AM   #10
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Re: thegetinshapedude's wod log

9/1 -
10am
strength (incline/squat/deadlift)

incline bench - 3 x 3 (#95)
squats - 4 x 3 (#135,225,275,315)
deadlift - 3 x 3 (#135,205,275)
situps - 3 x 10

xfit
3 rounds for time

9 box jumps 24"
6 hang power cleans #95
3 burpees

time = 3:43
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