thegetinshapedude's wod log

Ted Apollo · 08-23-2010, 10:48 AM

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.

Ted Apollo · 08-23-2010, 04:23 PM

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

Ted Apollo · 08-23-2010, 05:17 PM

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

Ted Apollo · 08-24-2010, 11:07 AM

8/24
Run - Tabata (8 x 40/20)

distance = 1000m (est.)

legs are still feeling good. no compartment syndrome problems yet.

Ted Apollo · 08-26-2010, 09:35 AM

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)

Ted Apollo · 08-27-2010, 08:28 AM

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

Ted Apollo · 08-29-2010, 10:32 AM

8/29 -
Bike (TT)
distance = 3.5 miles (gv)
time = 13:29

post workout weight =282 (garage scale)

Ted Apollo · 08-29-2010, 05:18 PM

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

Ted Apollo · 08-30-2010, 11:15 AM

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

Ted Apollo · 09-01-2010, 11:59 AM

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

08-23-2010, 10:48 AM	#1
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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.
	__________________ m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)

08-23-2010, 04:23 PM	#2
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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
	__________________ 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..

08-23-2010, 05:17 PM	#3
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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
	__________________ m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)

08-24-2010, 11:07 AM	#4
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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)

08-26-2010, 09:35 AM	#5
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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)
	__________________ 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..

08-27-2010, 08:28 AM	#6
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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)

08-29-2010, 10:32 AM	#7
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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)

08-29-2010, 05:18 PM	#8
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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
	__________________ m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)

08-30-2010, 11:15 AM	#9
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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)

09-01-2010, 11:59 AM	#10
Ted Apollo Member Profile: Join Date: Jun 2008 Location: Poway CA Posts: 1,697	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
	__________________ m/36/6'/285/bf 31.9% - old workout log , xfit workout log ,and hybrid workout log (WFS)

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