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Old 09-04-2013, 06:56 AM   #31
Tim Alford
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Re: Tim's Life Changing Workout Log

Also! I forgot to add, this month's "bonus" move is the ring dip. The goal is to do either 1000 unassisted ring dips or 2000 assisted ring dips. I did the math and I need to do around 125 per workout to make it for sure.

I did 125 ring dips today with the orange band!
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Old 09-05-2013, 04:18 PM   #32
Tim Alford
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Re: Tim's Life Changing Workout Log

Today sucked. Went to workout after a long day at work, must say I prefer the AM!

Warm up
3 rounds

10/10 KB windmills (35 lbs.)
10 K2E
10 push ups

WOD
7 rounds

5/5 Turkish getups
10 T2E
10 burpees

Monthly goal-

125 ring dips (with orange band)

250 total for September.

Had to quit after 4 1/2 rounds! I ran out of time and I quit. Felt blah and could not find that extra gear. These could be my least favorite movements and they were all together. Booooo. Gotta work ok them.
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Old 09-07-2013, 06:33 AM   #33
Tim Alford
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Re: Tim's Life Changing Workout Log

Snuck in a workout this morning before work! Got there before coach did and stretched out then walked in and hit it!

Tabata 40on/20off
5 rounds

Ring Rows
V-Up's
Sledgehammer hitting a tire
Push ups
Lunges

Felt pretty good on the ring rows, V-ups took their toll but were ok. Sledgehammer's were really a first for me but I loved them, good intensity throughout. Push ups once again are the death of me! Boooo push ups. I need to work on those a lot! Lunges are my favorites, I can do those no problem.

Before the Tabata I did 100 ring rows with an orange band and after the Tabata I did another 25 so that brings my 3 day total to 375!Only have to do another 1,625 this month!
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Old 09-09-2013, 06:07 AM   #34
Tim Alford
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Re: Tim's Life Changing Workout Log

Good morning everyone! Got up at 5 this morning to get in a good one before I go work.

Warm up
2 rounds

200 meter run
10/10 superman squats (35 lb. kb)
40 walking lunges

Strength
Deadlift
135 - 7 reps
185 - 3 reps
215 - 3 reps
185 - 5 reps

WOD
15 minutes AMRAP

9 shoulder presses (started at 95 for 3 rounds, 65 for 4rd round)
12 T2B (more like knee to almost the elbow)
15 box jumps (2 rounds at 32 inches then flipped box over to 24 inches)

Extra work

125 ring dips (moved from orange to purple band which is much smaller!)

Man it seems like I feel better and I feel unstoppable and then I go up to a WOD and get absolutely owned! Oh well, I was happy with the presses, I haven't done many presses to find out what my max is so I was happy with the weight I did. Deadlifts are a slow progression for me. I may be able to get back in today after work so we will see!
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Old 09-09-2013, 03:45 PM   #35
Tim Alford
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Re: Tim's Life Changing Workout Log

Got in again this afternoon after work. Just did a little strength for fun and some more ring dips.

Deadlift
135 x 5
185 x 3
215 x 3
185 x 3
135 x 10

Press
45 x 5
75 x 3
95 x 3
115 x 2
135 x 1
145 x 1 (PR)
115 x 3
95 x 5
75 x 5
45 x 5

Rowed/biked for 4 minutes at high intensity but others were on machine first so I politely got off.

Then hit 100 ring dips with the black band again to put me at 500/3000 for the month!
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Old 09-10-2013, 09:00 AM   #36
Tim Alford
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Re: Tim's Life Changing Workout Log

My body hurts after yesterday's 2 a day! I don't think I'm quite up to that level yet. Today's WOD was fun. I skipped the strength portion of today (front squat) and did the warm up and WOD.

Warm up
3 rounds

25 air squats
200 meter run
10 K2E
25 KB swings (28 lbs.)

WOD
"Lou"
5 rounds

5 cleans (115 lbs.)
5 bar roll outs (ouch)
5 pull ups (gray band)
5 burpees

Today's WOD was a good one. To celebrate Lou's birthday at our gym we put this little WOD together for him. The cleans were my favorite part. My form is improving, the weight was still a little struggle but I was able to go unbroken. The roll outs are tough and I can't go out very far without falling down but it was still good all around. Need to keep improving on my pull ups.
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Old 09-12-2013, 04:39 AM   #37
Tim Alford
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Re: Tim's Life Changing Workout Log

Warm up
3 rounds

15 KB swings
10 ring rows
15 air squats

WOD
21-15-9-9-15-21

Pull ups
KB taters

Wow. Pull ups with a gray band. Those sucked. KB taters with a 35 lb. KB. Yikes.
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Old 09-13-2013, 08:01 AM   #38
Tim Alford
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Re: Tim's Life Changing Workout Log

Well today's workout.....was stupid. Lol and by stupid I mean it was hard and it hurt.

Warm up
2 rounds

20 KB Crossfit swings (35 lbs.)
200 meter run
40 walking lunges

Strength
Clean

95 x 3
125 x 3
145 x 2
125 x 3
95 x 8

Gotta work on form, especially when I'm a little tired or banged up. I felt like I could've done more weight (or should've done more weight) but I couldn't do it.

WOD
5 rounds

13 wall balls (20 lbs.)
13 squat high pulls with a KB (35 lbs.)
13 sit ups
13/13 split squat jumps

This was a tough one all around. I get the next 2 days off because of a golf tournament on Saturday and then the box is closed on Sunday so I'm excited to rest!
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Old 09-16-2013, 08:35 AM   #39
Tim Alford
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Re: Tim's Life Changing Workout Log

Well, I tried everything possibly to skip today's workout but in the end I'm really glad I went in and worked out!

Warm up
2 rounds

20 banded good mornings
20 KB swings
100 jump ropes

WOD
7 rounds

7 deadlifts
7 hang cleans
7 front squats
7 pull ups
7 pushups
Run 200 meters

I actually got through this workout pretty quickly but I felt it! I went with 95 lbs., maybe next time I'll go 115. Deadlifts were easy, cleans were pretty easy, front squats for some reason are tough on me. I'm finally getting enough flexibility to hold the bar on my shoulders without my hands holding the bar. Good workout over all.
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Old 09-17-2013, 07:19 AM   #40
Tim Alford
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Re: Tim's Life Changing Workout Log

Today was a pretty good one. I hate burpees, though.

Warm up
2 rounds

20 jumping jacks
10 T2B
10 squat thrusts
20 air squats

Strength

Deadlift
135 x 8
185 x 3
215 x 3
185 x 3
135 x 8

WOD
21-15-9-6-3

Overhead squats (just the 45 lb. bar)
Burpees
AB mat sit ups

Extra
100 ring dips with orange band
825 for the month, we'll see if I can hit 2000 by the end of the month!

This was my first time doing overhead squats, had to use PVC to get warmed up and was pleasantly surprised that I found the mobility to do them. With any weight though I would need to watch out. Burpees suck....still. Sit ups are easy, I should probably modify them somewhat.
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