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Old 06-17-2008, 05:24 AM   #21
Ernie Guevara
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Re: Ernie's workout log

06-16-08

For time:
50 situps
50 tuck jumps
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

TIME: 13:30

Wow were my abs on fire at the end of this workout!! I was shooting for a time somewhere in the 11-12 minute range but I just couldnít do the situps fast enough. The tuck jumps and the burpees really knocked my wind out too. This workout made me realize I need to work my abs a little more every now and then and not just rely on the WOD to improve them. Good burn in the midsection.!
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Old 06-17-2008, 07:38 AM   #22
Richard Vanmeerbeek
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Re: Ernie's workout log

Hehe awesome Ernie, let's have some friendly competition going on then. I don't know what your shoulder strength is with the strict press, but it's by far my weakest link ever. So come and smash me on today's WOD !
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Old 06-18-2008, 05:23 AM   #23
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Re: Ernie's workout log

06-17-08

7 rounds for time:

Shoulder Press 21 reps
Back extension 21 reps

TIME: 15:19

OHS 1-1-1-1-1
135, 155, 165, 175, 185( 5 lbs above BW PR!!!!)

This workout really did a number on my shoulders! The back extensions were easy and I did them unbroken in each round. The shoulder presses however got extremely tough after the 2nd round. I flew through them on round 1 doing all of them unbroken. I did 17 in a row on round 2, rested like 5 secs and finished the rest. Then the reps started shaving off little by little per round. I was going for a 2 minute per round pace and had it going there for a while but then my shoulders just couldn’t recuperate fast enough. Overall was pleased with my shoulder endurance.

Last edited by Ernie Guevara : 06-18-2008 at 05:27 AM.
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Old 06-18-2008, 09:32 AM   #24
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Re: Ernie's workout log

Congrats for the OHS !
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Old 06-19-2008, 05:40 AM   #25
Ernie Guevara
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Re: Ernie's workout log

06-18-08

10 rounds for time of:

10 hang squat cleans (95lbs)
10 dips

TIME: 23:30

Front squats 5 sets of 1
185 lb, 195lb, 205lb, 215lb, 225lb PR

Technically this was supposed to be my day off but Iím going to play in a basketball tournament on Thursday and Friday so I wanted to get some Metcon going since I wont be able to in the next 2 days. What better way to get the Metcon going than squat cleans lol. I was debating on what weight to use. I was stuck between 95lbs and 115lb. I knew I could do 95lbs for sure but didnít know if 115lb would be to heavy. I decided to go with 115lb for the first round to see how it felt. 115lb wasnít too tough but tough it enough that I knew It was going to be too much for 100 reps so I lowered it to 95lbs after round 1. Well I wanted some metcon work and I sure got it. Man I really hate how squat cleans make my lungs burn lol. It was a great workout and my triceps were on fire from the shoulder presses we did the day prior.
I decided to try out my Front squats after resting for like 10 minutes. I donít remember the last time I did 225lb but it felt good. I probably could have tried 2 more sets but I thought I had enough leg work for one day
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Old 06-24-2008, 05:25 AM   #26
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Re: Ernie's workout log

06-23-08

As many rounds as possible in 20 minutes of:

10 thrusters (65lbs)
10 pullups
TOTAL: 12 rounds
Ok so I officially hate my kipping pullups!!!! I can only get about 3-4 in a rhythm then I have to restart. I think I could have gotten like 14 rounds if it wasnít for my crappy pullups. I really like this workout because nothing felt heavy or difficult but it was still an a$$ kicker!! I knocked out the thrusters extremely fast, probably in 15-20 secs per round. So I had about 40 secs each round to get my 10 pullups. Easier said than done when there is no rhythm in the kip lol. After 5 rounds I felt I could go for about 13 or 14 but then hit a wall in round 7 lol. I felt like I was kicked in the lungs wheni finished the thrusters in round 7. lol now I know what an asthmatic must feel like. Anyhow my forearms were on fire aswell. Too bad I couldnít beat Richards amazing 15 rounds but I will defeat him again someday lol.
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Old 06-24-2008, 08:35 AM   #27
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Re: Ernie's workout log

Finishing this one is already a tough task, it hurts a lot. Tell me how your legs are feeling it tomorrow
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Old 06-25-2008, 05:56 AM   #28
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Re: Ernie's workout log

holy crap richard you were right about the legs being sore!! I woke up today and my quads felt like led and i almost cried sitting down in the toilet lol!!!
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Old 06-25-2008, 05:57 AM   #29
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Re: Ernie's workout log

06-24-08

For time:
50 muscle ups

I donít own any rings so I subbed
4 pullups and 4 dips= 1 muscle up
TIME: 34:30

Iíve never attempted a muscle up before because I donít have rings and canít figure out a way to try a bar muscle up at my gym. All the pullup bars are to close to the ceiling lol. So this workout really did a number on my hands, forearms and lats. They were all on fire. The pullups really started getting difficult by round 25 because my hands were wearing down. This workout came in handy as practice for my kipping. I was able to do all 4 pullups in a rhythm in almost every round. The 200 total dips werenít really a factor. I didnít really feel them. The pullups is what killed me in this workout. Oh and my legs are definitely sore today from the thruster/pullup workout 2 days ago lol. jeez
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Old 06-25-2008, 07:47 AM   #30
Richard Vanmeerbeek
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Re: Ernie's workout log

Nice effort Ernie !!!

I told you about the legs, and you'll see, it won't get better tomorrow or the day after ! lol
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