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#1 |
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thegetinshapedude's wod log
i've been doing crossfit wods (or hybrid xfit programs) for the past 2 years & love it! In January i strained my front delt in the gym doing strength work & have tried on a few occasions to get back in the gym but keep re-aggravating my injury. i've decided to focus on my endurance work for now. i kept a blog for all my workouts that i can't seem to access anymore so i am just going to use this message board to track my progress.
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#2 |
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Re: thegetinshapedude's wod log
8/17 -
Run (tabata 8x20) distance = 800m 8/18 - Bike (TT) distance = 2.5 miles (gv) time = 10:16 8/20 - Run (tabata 8x20) distance = 800m Kettlebell swings - 2x20 @ 15lbs./ 2x10 @ 1.5 pood Strict press - 3x10 @ 45lbs Jumping Pullups - 5x3 unassisted Situps - 3x10 8/21 - Bike (TT) distance = 2.5 miles (gv) time = 9:50 8/23 - Bike (TT) distance = 3.5 miles (gv) time = 14:11 |
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) Last edited by Ted Apollo; 08-23-2010 at 04:25 PM.. |
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#3 |
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Re: thegetinshapedude's wod log
8/23 (cont.) -
xfit - "wall ball/KB swing/pull ups" 12-9-6 wall balls (#10) KB swing (1.5 pood) jumping pullups time = 3:46 |
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#4 |
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Re: thegetinshapedude's wod log
8/24
Run - Tabata (8 x 40/20) distance = 1000m (est.) legs are still feeling good. no compartment syndrome problems yet. |
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#5 |
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Re: thegetinshapedude's wod log
8/26 -
Bike (TT) distance = 6.5 miles (phs) time = 25:24 pr bad news: the lower back stiffened up on me half way thru this ride. good news: beat my previous pr by 20 seconds despite the lay off. post workout weight = 277 (garage scale) |
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) Last edited by Ted Apollo; 08-26-2010 at 10:04 AM.. |
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#6 |
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Re: thegetinshapedude's wod log
8/27 -
Run - Ladder (10,20,30,40,50,60,50,40,30,20,10 on with 20 off) distance = 1200m (est.) legs are still feeling good. calves got a little tight |
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#7 |
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Re: thegetinshapedude's wod log
8/29 -
Bike (TT) distance = 3.5 miles (gv) time = 13:29 post workout weight =282 (garage scale) |
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#8 |
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Re: thegetinshapedude's wod log
8/29 - (cont.)
5pm xfit - "jump rope/KB swing/pull ups" 3 rounds for time 24 jump ropes 12 KB swing (1.5 pood) 6 jumping pullups time = 4:49 |
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#9 |
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Re: thegetinshapedude's wod log
8/30
9am strength - (squat, pull up) back squats - 2 x 5 (#135), 2 x 3 (185) assisted pull ups - 3 x 5 (bw - 210,180,150) xfit - (box jump/sit ups/OHS) 3 rounds for time 9 box jumps 24" 6 sit ups 3 OHS #95 time = 3:02 row - (2x 200m) time = :50, :46 |
__________________
m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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#10 |
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Re: thegetinshapedude's wod log
9/1 -
10am strength (incline/squat/deadlift) incline bench - 3 x 3 (#95) squats - 4 x 3 (#135,225,275,315) deadlift - 3 x 3 (#135,205,275) situps - 3 x 10 xfit 3 rounds for time 9 box jumps 24" 6 hang power cleans #95 3 burpees time = 3:43 |
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m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS) |
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