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Nathan Newsom 10-22-2008 02:23 PM

Newsom's Log
Starting off with a REST day.....trained too hard yesterday.

5K Trail Run (morning)

102208 WOD as Rx'd= 20min Flat (noon)

Just getting over a little cold cant wait to hit it tomarrow. :kicking0:

Nathan Newsom 10-23-2008 12:59 PM

Re: Newsom's Log
Switched up yesterday's WOD with todays :D

Woke up at 0530 and did a 5K Trail Run. I can't stand running on flat ground or asphalt....dirt and uphill is so much better anyways! This trail is a good combo of moderate up hill and downhill. I call this run the Chapman Heights run. I was tired from a rough week at work so my dad and I kept it slow at about 29 minutes.

Nathan Newsom 10-27-2008 03:22 PM

Re: Newsom's Log

21-15-9 reps of:
Clean 135 pounds
Ring dips

Did yesterdays 5 days off. this crap killed me but I did is as Rx'd, but I dont think I will be able to walk tomarrow.:thanx:

Nathan Newsom 10-29-2008 08:54 AM

Re: Newsom's Log
Complete yesterday...

Squat clean 1-1-1-1-1-1-1 reps

185 fail/3 partial reps

Extra credit:
135 lbs 5 front squats
60 pushups
30 pullups

Im shot out....but it feels good. I need to improve my leg strength and shoulder strength to get up the 185 with ease and technique will help for a 200+ within the next 6 months.

Nathan Newsom 10-29-2008 02:12 PM

Re: Newsom's Log
:ranting2:Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


extra credit: 20 reps of 45 lbs

Shoulders are shot. I need to do some major work on improving my strength. My shoulders are probably the weakest part of my workout!

Nathan Newsom 11-05-2008 03:08 PM

Re: Newsom's Log
10/30 = 10k trail run
11/2= 7k trail run

Got sick w/a cold on Monday so I took Monday and Tuesday off
Feeling good today

[B]Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps[/B]

15 sets as Rx'd (last 3 sets were kipping and assisted/negatives)

Nathan Newsom 11-06-2008 03:25 PM

Re: Newsom's Log

Five rounds for max reps of:
Body weight bench press

Sub'd pushups for bench...bench irritates my shoulder and elbow too much!

20/20(kipping last few assisted)
20/20(kipping last half assisted)

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