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-   -   The Dude Abides (https://board.crossfit.com/showthread.php?t=60467)

Douglas Berger 01-28-2011 07:28 AM

Re: The Dude Abides
 
[B]Monday 110124[/B]

[B]Warm Up:[/B]
Bar Bell Complex (5 x 95#)

[B]Workout:[/B]

20-15-10-5 (wearing 20# vest)
Goblet Squat (45# KB)
Push Up

[B]Durability: [/B]
3 mile run. Active Stretch


[B]Tuesday 110125[/B]

[B]Warm Up:[/B]
3 rounds: 400M run, 50 x O/H squats with PVC, 1 x rope ascent

[B]Workout:[/B]

6 Rounds of:
Run 400m
5x Sandbag Squat and Clean @ 80#
30 Sec. Plank Walk Up

[B]Durability: [/B]
6 x 200M sprints. 100 x 4-count flutter kick. 100 x leg levers. Active Stretch or yoga 10 minutes

[B]Wednesday 110126[/B]

[B]Warm Up:[/B]
Run 1 mile. 100 x Wall Ball

[B]Workout:[/B]

3 Rounds
Run 200m
50x Stepups to a 20" Box, unloaded

[B]Durability:[/B]
Run 1 mile. 50 x GHD situps. 50 x GHD Back Extensions


[B]Thursday 110127[/B]
Hatha Yoga 90 min.


[B]Friday 110128[/B]

[B]Warm Up:[/B]
KB Drills 10 minutes

[B]Workout:[/B]

2-4-6-8-10-8-6-4-2
Pullups
Ring Dips
Situps x 2

[B]Durability: [/B]
3 x 1 minute plank hold.
Active Stretch 10 minutes

Douglas Berger 01-29-2011 05:56 AM

Re: The Dude Abides
 
[B]Saturday 110129[/B]

[B]Warm Up:[/B]
ROM Drills, Burgener warm-up

[B]Workout:[/B]

5 Rounds
10x Dead Lift (135#)
10x Goblet Squats (45#)


[B]Durability: [/B]
2 mile run @ moderate pace. 100 x Leg Levers, 100 x Back Extensions. Active Stretch

Douglas Berger 01-31-2011 04:32 AM

Re: The Dude Abides
 
[B]Monday 110131 [/B]

[B]Warm Up:[/B]
Row 5 min.
Weight progressions

[B]Workout:[/B]

Squat 200# x 3 x 5

Bench Press 135# x 3 x 5

Deadlift 225# x 1 x 5


3 sets
A1.) 10 Back ext.
A2.) 30 sec. plank

[B]Durability:[/B]
Active Stretch 10 minutes

*I have decided for the sake of simplicity/necessity to try and milk a linear progression workout for the next 6 months or so by starting very light and taking my time with it. Ultimately, I plan on devoting this year to getting as strong as I can.

Douglas Berger 02-02-2011 01:35 PM

Re: The Dude Abides
 
[B]Wednesday 110202 [/B]

[B]Warm Up:[/B]
Row 5 min,
Weight progressions

[B]Strength:[/B]

Back Squat 205# x 3 x 5

Press 95# x 3 x 5

Power Clean 115# x 5 x 3

[B]Durability:[/B]
ROM Drills

Douglas Berger 02-03-2011 08:47 PM

Re: The Dude Abides
 
[B]Thursday 110203 [/B]
Hike 60 min.

*Trails were covered with ice, so pace was pretty slow

Douglas Berger 02-04-2011 03:21 PM

Re: The Dude Abides
 
[B]Friday 110204 [/B]

[B]Warm Up:[/B]
Row 5 min.
CFWU x 2

[B]Workout:[/B]

Deadlife 175# x 2 x 15

2 sets
A1) 15 Step-ups; 60s
A2) 15/side DB Press (35#); 60s

2 sets
B1) 15 Close-grip pulldown;60s
B2) 20 Leg Raise; 60s

[B]Durability:[/B]
ROM Drills

Douglas Berger 02-07-2011 07:46 PM

Re: The Dude Abides
 
[B]Monday 110207 [/B]

[B]Warm Up:[/B]
Row 5 min.
CFWU x 1

[B]Workout:[/B]

Squat 140# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

[B]Durability:[/B]
Run 1 min. / Walk 2 min. for 30 min.

Douglas Berger 02-08-2011 08:03 PM

Re: The Dude Abides
 
[B]Monday 110207 [/B]

[B]Warm Up[/B]:
Row 5 min.
CFWU x 1

[B]Workout:[/B]

Squat 155# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

[B]Durability:[/B]
Walk 30 min.

Douglas Berger 02-10-2011 07:09 PM

Re: The Dude Abides
 
[B]Wednesday 110209 [/B]

[B]Warm Up:[/B]
Row 5 min.
CFWU x 1

[B]Workout:[/B]

Deadlift 195# x 2 x 15

2 sets
A1) 15 Step-ups (2DB x 30#); 60s
A2) 15/side DB Press (45#); 60s

2 sets
B1) 15 Close-grip pulldown (135#);60s
B2) 20 Leg Raise; 60s

[B]Durability:[/B]
Walk 30 min.

Douglas Berger 02-11-2011 01:33 PM

Re: The Dude Abides
 
[B]Friday 110211[/B]

[B]Warm Up:[/B]
Row 5 min.
CFWU x 1

[B]Workout:[/B]

Squat 175# x 2 x 15

2 sets
A1. 15 lunges (2 DB x 35#); Rest 60 sec.
A2. 15/side Elbow out DB Row (45#); 60s

2 sets
B1. 15 push-ups; 60s
B2. 20 sit-ups; 60s

[B]Durability:[/B]
Walk 30 min.


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