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.

Re: thegetinshapedude's wod log
 

8/17 -
[U]Run (tabata 8x20)[/U]
[B]distance = 800m[/B]

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

8/20 -
[U]Run (tabata 8x20)[/U]
[B]distance = 800m[/B]

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

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

8/23 -
[U]Bike (TT)[/U]
distance = 3.5 miles (gv)
[B]time = 14:11[/B]

Re: thegetinshapedude's wod log
 

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

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

[B]time = 3:46[/B]

Re: thegetinshapedude's wod log
 

8/24
[U]Run - Tabata (8 x 40/20)[/U]

[B]distance = 1000m (est.) [/B]


legs are still feeling good. no compartment syndrome problems yet.

Re: thegetinshapedude's wod log
 

8/26 -
[U]Bike (TT)[/U]
distance = 6.5 miles [I](phs)[/I]
[B]time = 25:24 pr[/B]

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.

[I]

post workout weight = 277 (garage scale)[/I]

Re: thegetinshapedude's wod log
 

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

[B]distance = 1200m (est.)
[/B]

legs are still feeling good. calves got a little tight

Re: thegetinshapedude's wod log
 

8/29 -
[U]Bike (TT)[/U]
distance = 3.5 miles [I](gv)[/I]
[B]time = 13:29[/B]


[I]post workout weight =282 (garage scale)[/I]

Re: thegetinshapedude's wod log
 

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

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

[B]time = 4:49[/B]

Re: thegetinshapedude's wod log
 

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


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

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

[B]time = 3:02[/B]


[U]row - (2x 200m)[/U]
[B]time = :50, :46[/B]

Re: thegetinshapedude's wod log
 

9/1 -
[I]10am[/I]
[U]strength (incline/squat/deadlift)[/U]

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

[U]xfit[/U]
3 rounds for time

9 box jumps 24"
6 hang power cleans #95
3 burpees
[B]
time = 3:43[/B]