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

Douglas Berger 08-11-2010 01:16 AM

The Dude Abides
 
Will start recording workouts next Monday

Douglas Berger 08-16-2010 04:43 PM

Re: The Dude Abides
 
[B]Monday 100816[/B]

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

[B]WOD:[/B]

Squat 205# x 3 x 5

Bench Press 135# x 3 x 5

Deadlift 205# x 1 x 5

[B]Skill:[/B]
flexibility

Starting very light and slow for my atrophied self

Douglas Berger 08-17-2010 07:44 PM

Re: The Dude Abides
 
[B]Tuesday 100817[/B]

[B]Warm up:[/B]
none

[B]WOD:[/B]
30:00 walk

[B]Skill:[/B]
flexibility

Douglas Berger 08-28-2010 06:07 AM

Re: The Dude Abides
 
[B]Saturday 100828[/B]

[B]Warm Up:[/B]
21-15-9 Wall Balls, Push-ups

[B]WOD:[/B]

Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push press, 55 pounds

[B]Mobility:[/B]
High Pull, Scare Crow Clean Pulling Position
6min. Hand Behind Back "Bully" Shoulder Position
4 min. full squat

Douglas Berger 08-31-2010 01:06 PM

Re: The Dude Abides
 
[B]Monday 100830[/B]

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

[B]WOD:[/B]

21-15-9 reps of:
Turkish Get-ups, alternating arms (45#)
Sots press

[B]Mobility:[/B]
Full body stretch

Douglas Berger 08-31-2010 01:10 PM

Re: The Dude Abides
 
[B]Tuesday 100831[/B]

[B]Warm Up:[/B]
CFWU X 2
Squat work

[B]WOD:[/B]

Back Squat 3-3-3-3-3 reps
(250#, 255#, 260#, 265#, 275#)

[B]Mobility:[/B]
Full body stretch

Aushion Chatman 08-31-2010 01:29 PM

Re: The Dude Abides
 
I don't know about you, but I take comfort in that...It's good knowing you're out there.

Douglas Berger 09-01-2010 05:57 PM

Re: The Dude Abides
 
Thanks for the kind word Aushion. I'll need it since I'm adhering to a pretty strict, uh, excercise, uh, regimen to keep my body, you know, uh, limber and what have you.

[B]Wednesday 100901[/B]

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

[B]WOD:[/B]
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds: 13 + 5 SDLHP

Douglas Berger 09-04-2010 06:06 AM

Re: The Dude Abides
 
[B]Friday 100903[/B]

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

[B]WOD:[/B]

Split Jerk 1-1-1-1-1-1-1 reps
(125#, 130#, 135#, 140#, 145#, 150#, 155#)

Douglas Berger 09-06-2010 03:09 PM

Re: The Dude Abides
 
[B]Monday 100906[/B]

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

[B]WOD:[/B]

6 x 100m sprints (full recovery)

[B]Cool Down:[/B]
1/2 jog
4 x 25 sit ups

Douglas Berger 09-07-2010 04:22 PM

Re: The Dude Abides
 
[B]Monday 100906[/B]

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

[B]WOD:[/B]

“Severin”

Pack:
35 Strict Pull-ups
70 Push-ups, release hands from floor at the bottom
Run 5K

Time: 36:42

Douglas Berger 09-07-2010 04:26 PM

Re: The Dude Abides
 
[B]Tuesday 100907[/B]

[B]Warm Up:[/B]
OHS work up

[B]WOD:[/B]

Overhead Squat 3-3-3-3-3 reps
(95-100-105-110-115)

Douglas Berger 09-08-2010 06:06 PM

Re: The Dude Abides
 
[B]Wednesday 100908[/B]

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

[B]WOD:[/B]

Pack:
Five rounds of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

Douglas Berger 09-09-2010 01:10 PM

Re: The Dude Abides
 
[B]Thursday 100909[/B]

[B]Warm Up:[/B]
Kb swings 3 x 10
push ups 3 x 10
squats 3 x 10

[B]WOD:[/B]

3 rounds:
20 1 arm swings (each arm)
10 TGU (5 per side)
20 hand to hand swings (switching hands at top of swing)
20 KB snatches (10 per arm)
20 floor presses (10 per arm)
10 pullups

[B]Satmina:[/B]
1 min run, 2 min. walk for 30 min.

Douglas Berger 09-10-2010 05:46 PM

Re: The Dude Abides
 
[B]Friday 100910[/B]

1 hour walk

Douglas Berger 09-11-2010 02:10 PM

Re: The Dude Abides
 
[B]Saturday 100911[/B]

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

[B]WOD:[/B]
Run 1:00 / Walk 2:00 for 30 minutes

[B]Mobility:[/B]
Full body stretch

Douglas Berger 09-13-2010 02:34 PM

Re: The Dude Abides
 
[B]Monday 100913 [/B]

[B]Warm Up:[/B]
KB swings 3 x 25
Stretch

[B]WOD:[/B]

Three rounds of:
10 ring push-ups
1 min. front plank
10 pistols/side
2 min. rest

Three rounds of:
10 chin-ups
30 sec. side plank
10 single leg romanian deadlift/side
2 min. rest

[B]Mobility:[/B]
Full body stretch

Douglas Berger 09-15-2010 01:47 PM

Re: The Dude Abides
 
[B]Tuesday 100914 [/B]

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

[B]WOD:[/B]

Ten rounds of:
100m sprint (70% M.E.)
50m jog

[B]Warm Down:[/B]
800m walk + stretch

Douglas Berger 09-15-2010 01:48 PM

Re: The Dude Abides
 
[B]Wednesday 100915[/B]

[B]Warm Up:[/B]
jump rope 3 min.
TGU 3 x 3/side (45#)

[B]WOD:[/B]

Three rounds of:
10 T push-ups
10 bicycle crunches
10 elevated split squats/side
2 min. rest

Three rounds of:
10 inverted rows
10 super mans
10 one-leg king deadlifts
2 min. rest

[B]Warm Down:[/B]
sit-ups 3 x 25

Douglas Berger 09-16-2010 01:18 PM

Re: The Dude Abides
 
[B]Thursday 100916 [/B]

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

[B]WOD:[/B]

Hill sprints* x 10 (80% M.E.)

[B]Warm Down:[/B]
Stretch

*hill was around 50m with 20-25% grade

Douglas Berger 09-17-2010 05:30 PM

Re: The Dude Abides
 
[B]Friday 100917 [/B]
1 hour of Boxing

Douglas Berger 09-18-2010 10:58 PM

Re: The Dude Abides
 
[B]Saturday 100918 [/B]
1.5 hour trail

Douglas Berger 09-20-2010 03:34 AM

Re: The Dude Abides
 
[B]Monday 100920[/B]

[B]Warm Up:[/B]
Stride 6 x 25m

[B]WOD:[/B]

Sprints 6 x 50m (70% M.E.)

[B]Warm Down:[/B]
stretch

Douglas Berger 09-22-2010 05:15 PM

Re: The Dude Abides
 
[B]Wednesday 100922 [/B]

[B]Warm Up:[/B]
ROM drills

[B]WOD:[/B]

One round of:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Reverse crunches
20 Kettlebell swings (45#)
20 Sit-ups
15 Hang squat cleans(25# DB's)
20 Back extensions
20 Wall ball shots(20#)
15 Pull-ups

[B]Warm Down:[/B]
Stretch

Douglas Berger 09-22-2010 06:04 PM

Re: The Dude Abides
 
[B]Wednesday 100922[/B]

[B]Warm Up:[/B]
Three rounds of:
10 KB swings
5 KB snatch/side

[B]WOD:[/B]

DB Squat Thrust & Press 3 x 10; (2x35#)

Bent-Over Row w/ Back Extension 3 x 8; (2x35#)

Dumbbell Lunge w/ Lateral Raise 3 x 5/side; (2x15#)

DB Floor Press w/ Crunch 3 x 10; (2x35#)

* one minute rest between sets

[B]Warm Down:[/B]
Stretch

Douglas Berger 09-24-2010 05:59 PM

Re: The Dude Abides
 
[B]Friday 100924 [/B]

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

[B]WOD:[/B]

15-12-9 reps of:
BB Thrusters (135#)
Weighted Pull-ups (45#)

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

Douglas Berger 09-27-2010 02:54 AM

Re: The Dude Abides
 
[B]Monday 100927 [/B]

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

[B]WOD:[/B]

10-9-8-7-6-5-4-3-2-1 reps of:
KB swing (45#)
Burpees

Then

30 min. walk

[B]Warm Down:[/B]
full body stretch

Douglas Berger 09-28-2010 05:35 PM

Re: The Dude Abides
 
[B]Tuesday 100928 [/B]

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

[B]WOD:[/B]

1-2-3-4-5-6-7-8-9-10 reps of:
Pull-ups
30 sec. rest

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

Douglas Berger 09-29-2010 04:05 PM

Re: The Dude Abides
 
[B]Wednesday 100929 [/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

Then

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

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

Douglas Berger 09-30-2010 07:19 AM

Re: The Dude Abides
 
[B]Thursday 100930[/B]

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

[B]WOD:[/B]

Ten rounds of:
1 min. run
2 min. walk

Then

30 min. walk

[B]Warm Down:[/B]
stretch

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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