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Old 06-08-2010, 01:00 PM   #11
Sean Contenti
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Location: Edmonton  AB Canada
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Re: Sean's Log

Monday, June 8, 2010
100607 "NorthWest Regional Event 4" (Scaled)

Warmup:

Dutch Lowy routine
CFWU (sans pullups)

WOD
For Time:

Row 30 cal
20 kg Thrusters, 20 rep
12 assisted pullup (blue band)
24 kg KB Swing, 20 reps

Row 20 cal
30 kg Thrusters, 15 rep
8 assisted pullups (blue band)
24 kg KB swing, 15 reps

Row 10 cal
40 kg Thrusters, 10 rep
4 assisted pullups (blue band)
24 kg KB swing, 10 reps

Time: 21 m (About. No watch, only the clock on the wall.)

Time includes the walk/jog from the powerlifting room to the main gym (including card swipe) to go from rows --> everything else. Not a ton of time, probably added a couple minutes, nothing drastic.

Post-Workout

3x5 chin-ups with 82 lb assist.
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Old 06-09-2010, 01:46 PM   #12
Sean Contenti
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Re: Sean's Log

Wednesday, June 9, 2010
100609

Pre-WOD

CFWU sans pullups

AMRAP in 12:00

40 kg front squat
10 assisted pullup
15 tuck jump

Done: 3 rounds

Post-workout

3x5 pullups (82 lb assistance)
3x5 dips (60 lb assistance)
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Old 06-14-2010, 08:34 PM   #13
Sean Contenti
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Re: Sean's Log

Monday, June 14, 2010
"Stairs"

Warmup:

Modified CFWU

3 rounds of:
30s ea. Samson stretch
10 Sit-ups
10 Push-ups
10 Air Squats
10 Tuck Jumps

WOD:

6 rounds of stair sprints.

Alternating rounds of 1 step at a time, 2 steps at a time.

Staircase was 63 stairs, somewhat shallower than your garden variety indoor staircase.

This would have been "Each round for time", except that I still cannot find my workout watch, the only one I own with a stopwatch. I smell a new purchase this week.
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Old 06-15-2010, 11:14 AM   #14
Sean Contenti
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Re: Sean's Log

Tuesday, June 15, 2010
100615

Warm-up: CFWU w/ assistance on pull-ups and dips

WOD:

For time do:

Row 1500 m
25 lb wallball, 20 reps
Row 750 m
25 lb wallball, 15 reps
Row 500 m
25 lb wallball, 10 reps

Time: 20:20

Same as last time I did the wallball shots, the lightest ball I can use is 25 lbs, so I changed the BrandX scaling, and lowered the reps instead of the poundage.

I think I need to figure out my rowing a bit. I was on a 2:00 / 500m pace the whole way, averaging 30 strokes per minute, which I think is quite high. Damper was on 4.5.

Last edited by Sean Contenti : 06-15-2010 at 11:15 AM. Reason: Adding info
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Old 06-17-2010, 09:22 AM   #15
Sean Contenti
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Re: Sean's Log

Thursday, June 17, 2010

Switching over to CFFB, I like the emphasis on shorter metcons and strength work. I'm hoping to get back into rugby, so I think this program will be ideal.

CFFB SWOD:

3 rounds of:
30 s Samson stretch
10 situp
10 pushup
10 squat
10 chinup
10 dip
Squats:
2 x 5 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
1 x 2 @ 80 kg
3 x 5 @ 90 kg
Bench:
2 x 5 @ 20 kg
1 x 5 @ 40 kg
3 x 5 @ 60 kg
CFFB DWOD:
Warmup:
2 x 20 m sprint
2 x 20 m backwards run
2 x 20 m side-shuffle
2 x 20 m high knees
2 x 20 m ***-kickers
10 x 100m sprints, resting 3:1 (rest:work)
Fastest sprint: 15 s
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Old 06-28-2010, 09:24 PM   #16
Sean Contenti
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Re: Sean's Log

Monday, June 28, 2010

Squats:
2 x 5 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
3 x 5 @ 80 kg

Conditioning:
AMRAP 15 min:
5 x 55 kg Overhead Any Way
10 x Pushups
15 x GHD Back Extensions

Rounds done: 5.333...
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Old 06-29-2010, 09:41 PM   #17
Sean Contenti
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Re: Sean's Log

Tuesday, June 29, 2010

Deadlift:
2 x 5 @ 50 kg
1 x 5 @ 80 kg
1 x 3 @ 110 kg
1 x 5 @ 130 kg

6 rounds for time:
53 yard farmers walk @ 82 lb each hand
2 x 53 yard sprint

Time: 6:45

Had to do Part II outside. Living in Edmonton, during the summer a thunderstorm almost every night is par for the course. Ended up doing the workout barefoot, in the rain, with thunder and lightning straight overhead. Good times.
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