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Old 10-31-2010, 04:46 PM   #1
Paul D Cox
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shaolin chunk

this is going to be my log for daly workouts, times and personal bests
deadlift 135kg
gtoh 70kg
5k 21:34
squat 80kg
tatbata this 5,15,5,8,9=42
cindy 7 rounds
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Old 11-01-2010, 07:26 AM   #2
Scott Jenkins
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Re: shaolin chunk

Found your log, I will be looking in to check your smashing it regular enough. Use the power of the owl!!
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Old 11-01-2010, 03:22 PM   #3
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Re: shaolin chunk

It was all about power training today including over head squat
bench press and deadlifting power 5, 10 reps, 90kg, 8, 100kg, 6, 110kg,
4, 120kg, 2, 130kg but just had no more grip on 140kg.

Then turned to 20kg over head lunges
Pull ups
The wonderful burpees
Press ups
Handstand press ups


P.B. bench press 60kg
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Old 11-02-2010, 04:33 AM   #4
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Re: shaolin chunk

12 handstand push ups (pillow under head)

10 burpee pull ups

5 rounds

17:07

avg hr 152
max hr 180
in zone 7:52
total cal 239
fat 0.8g

Barbara later when i get my breath back
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Old 11-02-2010, 05:43 AM   #5
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Re: shaolin chunk

Nice work and volume there mate, I will be joining you on Barbara later. Make sure you take the 3 minute rests between rounds, it makes it much more intense as you get to go to your maximum heart rate x5 instead of one long slog. PS tell me what you think of the Barbara headache afterwards.
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Old 11-02-2010, 09:43 AM   #6
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Re: shaolin chunk

Just finished 'Barbara' what a *****.
felt sick doing the sit ups on 3rd to 5th round

'Barbara'

20 pull ups
30 push ups
40 sit ups
50 squats

5 rounds for time

RD1/5:24 RD2/5:32 RD3/5:50 RD4/6:05 RD5/6:41

=29:32
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Old 11-02-2010, 10:55 AM   #7
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Re: shaolin chunk

Thats great work for your first go at Barbara, usually the 5th round is much more slow than the first round and you only had a minute and something drop off, shows high fitness levels. So you just got sickness, not any headache?
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Old 11-02-2010, 10:56 AM   #8
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Re: shaolin chunk

41:32 (with 4 x 3 min rest)
avg hr 149
max hr 182
in zone 16:22
total cal 565
fat 3.4g
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Old 11-02-2010, 11:06 AM   #9
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Re: shaolin chunk

Quote:
Originally Posted by Scott Jenkins View Post
Thats great work for your first go at Barbara, usually the 5th round is much more slow than the first round and you only had a minute and something drop off, shows high fitness levels. So you just got sickness, not any headache?
No headache though, feeling well tired, need a boost something like a vodka redbull would do LOL

started off fine 20 pull ups straight, no stopping
30 prees ups no stopping
40 sit ups again no stopping
then did 40 straight squats then 10 on the end

20 pull ups fine
30 press ups was broken
and from then on everything was broken up apart from the sit ups
so all in alll not so bad.
my time did keep climbing but thats something i'll work on.
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Old 11-02-2010, 11:10 AM   #10
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Re: shaolin chunk

Even the top CF'ers in the worlds times will climb as that goes on, you did well to keep unbroken for as long as you did and remember I am guessing you probably do your pull ups strict still without kipping. Nearly finished my hard days work of sitting here on the internet watching the iplayer and trashing the office doing the mobility WOD. I see Nik has already linked you to it, definately worth following especially when you first start and a lot of the movements are hard due to mobility.
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