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Greg Hislop 07-25-2007 04:50 AM

WOD from Friday 070720
Front Squat 5-5-5-5-5 reps

Done on Tues. July 24/07

Front Squats (from hang)

5 x 5 115 lbs

Greg Hislop 07-25-2007 05:15 AM

WOD from Saturday 070721
"Fight Gone Bad!"

I don't have a stopwatch yet (it's in the mail as I write) and my goal was simply to get through 3 scaled rounds.

Substituted the 21-15-9 rep structure for 1 minute rounds. Also substituted a 1 minute run for the rowing.

I was really just going through the motions on this to see how it felt, and I'm glad I did since it would have killed me otherwise.

Used 55lbs for the push-press and sumos.

Greg Hislop 07-27-2007 04:14 AM

WOD from Monday 070723

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Ran 400 meters
21 x 25 lb dumbell swings
8 Pull-ups (all broken)
3 rounds
14 min 31 sec

Greg Hislop 07-28-2007 05:26 AM

WOD Tuesday 070724
Push Jerk 3-3-3-3-3-3-3 reps

3 x 115 lbs
3 x 115 lbs
3 x 125 lbs
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs
3 x 115 lbs

Have to clean these and 125 lbs is about my max.
Started having some pain in my left knee on the 3rd set.

Greg Hislop 07-29-2007 11:21 AM

Run 5k
Ran for 9 min 55 secs (to my goal distance).
Alternated walking 1 min and running 1 min for the rest of the 5 k.

32 min 33 secs

Greg Hislop 07-31-2007 09:22 AM

WOD from Friday 070727

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Scaled to:
Deadlift: 120lbs
Elevated Pushups (No Bench)
Clean: 65lbs

I wouldn't call it "Stormin Through" but I completed all the reps in 37:36.

Just completely spent at the end.

Damon Costantini 07-31-2007 10:12 AM

hey greg-
with the scaled cindy workout you posted, is it just a body weight squat?

Greg Hislop 08-02-2007 06:07 AM

Hey Damon
Yes, those squats were just body weight.
I had knee surgery back in December (ACL heat shrink and medial meniscus repair)and I wasn't supposed to do any sports for 6 months (mid June). So I'm trying to be cautious about what I do. I call it my "Rice Crispy" knee, since it snaps, crackles and pops when I squat. Hopefully this is somewhat normal.

Greg Hislop 08-02-2007 05:57 PM

Had to miss WODS from 07/07/28 and 07/07/29.
Upper back spasm compliments of "Linda".

Greg Hislop 08-16-2007 01:53 PM

Back from holidays

Taking it easy for a while since my back has still not healed completely.

WOD from Sunday 080812

135 pound Clean and Jerk, 30 reps

Did this with empty bar (45lbs) from hang position.

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