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

Douglas Berger 10-01-2010 06:49 PM

Re: The Dude Abides
 
[B]Friday 101001 [/B]

Rest

Douglas Berger 10-02-2010 07:44 PM

Re: The Dude Abides
 
[B]Saturday 101002 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Three rounds of:
8 Split squat/side
10 Cross-body mountain climber
10 Chinup w/ kneeup
Rest 1 min.

Then

Three rounds of:
15 Sit-ups
10 DB wood chops/side (20#)
45 sec. Plank

[B]Warm Down:[/B]
Mobility work

Douglas Berger 10-04-2010 02:29 AM

Re: The Dude Abides
 
[B]Monday 101004 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Three sets of:
A1) 6 Hang Squat clean & Press (135#); no rest
A2) 8 DB Wood Chop/side (20#); 1 min rest

Three sets of:
B1) 8 Piston Bent-Over Row/side (45#); no rest
B2) 8 Turkish Getup (4R/4L x 45#); 1 min. rest

[B]Warm Down:[/B]
10 min. of yoga

Douglas Berger 10-05-2010 01:51 PM

Re: The Dude Abides
 
[B]Tuesday 101005 [/B]

[B]Warm Up:[/B]
CFE warm up

[B]WOD:[/B]

Run 1 min. / Walk 2 min. for 30 minutes

Then

Walk for 30 minutes

[B]Warm Down:[/B]
N/A

Douglas Berger 10-06-2010 02:46 AM

Re: The Dude Abides
 
[B]Wednesday 101006 [/B]

[B]Warm Up:[/B]
Two rounds of: 10 squats, 20 sec. plank, 6 push-ups
stretch

[B]WOD:[/B]

Three rounds of:
:30 Stair Shuttle
3 Crab-walk pushup (each direction)
5 Agility Runs*
Interrupted Pullups**
Rest 30 sec.


*Place three cones or small objects 5 yards apart in a straight line. The first marker is your starting point. Sprint to the nearest cone and back. Then sprint to the farthest cone and back. That's one repetition. Rest 10 seconds and repeat for five reps.

**With an overhand grip, place your hands slightly more than shoulder-width apart on a bar. Pull your chin over the bar, then lower slowly. Perform two or three pullups, then rest for 10 seconds. Continue this sequence until you can no longer complete two pullups.

[B]Warm Down:[/B]
Mobility Drills

Douglas Berger 10-07-2010 04:47 AM

Re: The Dude Abides
 
[B]Thursday 101007[/B]

[B]Warm Up:[/B]
5 min. walk

[B]WOD:[/B]

Run 1 min. / Walk 2 min. for 30 min.

Then

KB swing 45# x 10 x 10R/10L

[B]Warm Down:[/B]
Stretch / Relax

Douglas Berger 10-08-2010 05:45 AM

Re: The Dude Abides
 
[B]Friday 101008 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Three sets
A1) 1-5 ladder (pull-upsx1, push-upsx2); 1 min. rest
A2) 8 DB jump squat to squat thrust (20#); 1 min. rest

Three sets
B1) 10 Traveling Deadlift (155#); 1 min. rest
B2) 10 Bicycle Maneuver/side (10#); 1 min. rest

[B]Warm Down:[/B]
BB Torque 3 x 10/side (35# plate)
Fron Plank 3 x 45 sec.

Douglas Berger 10-09-2010 08:40 AM

Re: The Dude Abides
 
[B]Saturday 101009 [/B]
2 hour hike

Douglas Berger 10-10-2010 12:45 PM

Re: The Dude Abides
 
[B]Sunday 101010 [/B]
1.5 hour hike

Douglas Berger 10-11-2010 11:21 AM

Re: The Dude Abides
 
[B]Monday 101011 [/B]

[B]Warm Up:[/B]
CFWU x 3

[B]WOD:[/B]

Three sets
A1) 6 DB Split Jerk/side (45#); no rest
A2) 10 KB figure eight to hold/side (45#); 1 min. rest

Three sets
B1) 8 Front-Loaded Bulgarian Split Squat/side (25# plate); no rest
B2) 8 DB Close Grip Floor Press (50# DB's); 1 min. rest

Three sets
C1) 12 KB Swing (45#); no rest
C2) 8 Decline Spider-Man Pushup/side; 1 min. rest

Three sets
D1) 10 Single-Leg Deadlift/side; no rest
D2) 15 Inverted Row; 1 min. rest

[B]Warm Down:[/B]
Mobility Work


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