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Greg Hislop 07-12-2007 06:28 AM

Scaled Cindy

3 pull-ups
6 push-ups
9 squats

8 complete rounds
5 rounds cheating on push-ups and pull-ups as necessary

Greg Hislop 07-13-2007 04:58 AM

Tabata Sumo deadlift high pull, 25 pound plate
7
Tabata Squat
9
Tabata Pull-up
2 Jumping Pull-ups
Tabata Push-up
3 Knee Push-ups
Tabata Sit-up
4 Sit-ups (not very good form)

Comments:
I felt like jelly.
My wife took one look at me when I was finished and said; "...be careful you don't have a heart attack."

Greg Hislop 07-14-2007 09:10 AM

Rest Day

Greg Hislop 07-15-2007 12:47 PM

Back Squats
I don't have access to a rack, and have not done squats in years. So instead of 1-1-1-1-1-1-1 (HEAVY), I did the following:
6 reps @ 90 lbs
7 reps @ 110 lbs
7 reps @ 110 lbs
7 reps @ 110 lbs
10 reps @ 90 lbs

Greg Hislop 07-16-2007 06:39 AM

WOD (Scaled) from Thursday 070712

For time:
25 Walking lunge steps
15 Pull-ups (5,3,1,1,5 Jumping)
35 Box jumps, 20 inch box
20 Double-unders
15 Ring dips (8,4,3)
12 Knees to elbows (done in three's, two's and one's)
20 Kettlebell swings, with a rock from my backyard
15 Sit-ups
15 Hang squat cleans, 20 pound dumbells
15 Supermans
30 Wall ball shots, 20 pound ball
3 Towel over bar Pull-ups

28 minutes


Greg Hislop 07-17-2007 04:40 AM

WOD from Friday 070713
Bench Press 1-1-1-1-1-1-1 reps

I don't have a bench so I substituted the following:

Regular Push-ups x 18
Tricep Push-ups x 18
Dive Bombers x 18
Wide Push-ups x 18

Did these using a 2,4,6,4,2 Pyramid.


Greg Hislop 07-19-2007 09:59 AM

WOD from Sunday 070715
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

What I did:
CFWU

Deadlifts
21 @ 90 lbs
15 @ 110 lbs
9 @ 130 lbs

Handstand Push-ups
Tried this against a wall and could only do 4 partials.
So I substituted:
Duumbell Presses @ 25 lbs
21(f), 15(f), 9

From now on I will use the FAQ suggestion and keep plugging with partials until I can get my nose down.



Greg Hislop 07-20-2007 04:33 AM

CFWU
Pull-ups: (Short term goal is 3x8 from dead hang)
1,2,3,1,2,1
4,4,2,1,1
4,2,1
Dips:
3x8

WOD from Monday 070716
Hang squat clean 1-1-1-1-1-1-1 reps
1st time attempting this
5 @ 60lbs
5 @ 80lbs
5 @ 90 lbs
2 @ 100 lbs
2 @ 110 lbs
1 @ 120 lbs
1 @ 130 lbs (failed)





Greg Hislop 07-21-2007 05:53 AM

Since I've lost a couple pounds since starting the WOD's on July 11/07, I thought I better post my stats.

Age: 37
Height: 6' 1"
Weight on July 11: 203 lbs
Weight on July 21: 200 lbs
Body Fat: Unknown (but my wife took some before pictures that I will post once I have some decent after pictures)

WOD from Tuesday 070717
Weighted pull-ups 1-1-1-1-1-1-1 reps

CFWU
3 x 3 pull-ups
3 x 8 dips

Palm Facing Out:
1 @ 10 lbs
1 @ 20 lbs
1 @ 30 lbs
1 @ 40 lbs (failed)
1 @ 35 lbs (ugly)
Palm Facing In:
1 @ 40 lbs
1 @ 45 lbs (failed)

3 Rounds of:

400 M Run
10 Burpees
20 Double Unders




Greg Hislop 07-23-2007 06:27 AM

WOD from Thursday 070719
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

What I did:
1 = Complete Round, F = Ugly Round

5 Pull-ups
10 Push-ups 1-1-F
15 Squats

4 Pull-ups
8 Push-ups F,F
15 Squats

3 Pull-ups
6 Push-ups F,F
15 Squats

2 Pull-ups
4 Push-ups 1,1,1
15 Squats

1 Pull-ups
2 Push-ups 1,1,1,1,1
10 Squats

1 Pull-ups
4 Push-ups 1
10 Squats

2 Pull-ups
4 Push-ups 1,1,F
10 Squats

2 Pull-ups
8 Push-ups 1
10 Squats

TOTALS
49 Pull-ups
104 Push-ups
250 Squats





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