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Old 08-26-2008, 11:10 PM   #1
Al Canete
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Al's Oasis

Yesterday: Murph 1:07 (my inaugral WOD)

Today: Front squats 10-10-10-10-10 w/ 115#. Too much fun. Didn't have that "I'm gonna die" feel to it like Murph. Need to increase the weight.

Tomorrows workout should be aptly named "The Deacon of Death". :

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

It looks ominous to this CF newbie.

I still need to figure out what a burpee is---then figure out how to do 70 of them.


M/49/5-8 157


(this is a consolidation of prior posts---for ease and organization)

Last edited by Al Canete; 08-26-2008 at 11:14 PM.. Reason: added details of WOD
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Old 08-27-2008, 12:16 AM   #2
Steve Potts
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Re: Al's Oasis

There is an example in the exercise and demo vids of a burpee. When you finish with 70 I expect you will be thinking where have they been your whole life.
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Old 08-27-2008, 01:24 PM   #3
Al Canete
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Re: Al's Oasis

Oh yeah, burpees! Somewhat similar to the "8-count bodybuilder", but with a jump added.
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Old 08-27-2008, 08:22 PM   #4
Al Canete
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Re: Al's Oasis

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

42:03


My third CF wod. I did 10 split sets of 3-4-5-6-7 of each exercise in sequence. Due to a number of factors, (like, I'm out of shape?), I started to slow the frick down after set #3. By the end of the 6th set, I was ready to quit. I finished set #7 at the 27:00 mark. My body started to tell me to quit then and there. I felt a pain in my elbow on the 7th round of handstand pushups and aggravated it more on the pullups. At this point, I decided that I would affectionately name this workout "The Deacon of Death", in honor of hurricane Gustav.

"Keep going"...It took me 15 minutes to do the last 3 sets, but I accomplished what I set out to do (with prudent rest periods to prevent a total meltdown, of course).

And yes, the burpees were a fireball of fun.
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Old 08-28-2008, 04:40 PM   #5
Jason David
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Re: Al's Oasis

What's a burpee? OH! Ok...70? Got it! 3-2-1 GO!

You're insane Al! Good to see you're still posting after Murph though. Good job!
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Old 08-28-2008, 05:58 PM   #6
Al Canete
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Re: Al's Oasis

Jason, I do a lot of stretching, range of motion stuff, so I don't feel too bad today. On a scale from 1 to 10, the soreness has gone from an "11" after Murph to a 7 today. I needed a rest day to lay low. and recoup. It's definitely helping.
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Old 08-29-2008, 08:24 PM   #7
Al Canete
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Re: Al's Oasis

Nasty girls/guys

3 rounds for time of:
50 Squats
7 Muscle-ups*
135 pound Hang power cleans, 10 reps**


18:18


Very nasty.

------------------------
*I had no access to rings, so I subbed 2 pullups + 2 dips for each MU

**used 95# for rounds 2 and 3


M/49/5-8 157
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Old 08-31-2008, 01:40 PM   #8
Al Canete
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Re: Al's Oasis

WOD 8/30/08

M/49/5-7 159

Four rounds for time:
Run 400 meters
Rest 2 minutes
------------------------------

Weather: partly sunny, 9:05 am
Temperature: 72 degrees

On HS track:

1:15
1:26
1:40
2:07

Total time: 6:28

My legs felt like they were going to fall off the last 400 m. I think if I paced myself better and just tried to run 1:30 on each lap, I could have knocked off quite a bit of time from the total.

I also gained 2 lbs since last week. I don't feel bloated. Could it be muscle gain?....Nah, probably the "extra big bowl" at the Mongolian grill last night.
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Old 09-02-2008, 09:54 PM   #9
Al Canete
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Re: Al's Oasis

Workout log:

8/31/08 - Rest day

9/1/08 - didn't do the weighted pull ups, as I am nursing a very sore and painful right elbow. It really hurts like heck when I do any pull ups. In fact, I can't even curl 10 lbs without feeling a sharp pain in my elbow. I aggravated it after doing 100 pull ups on Murph last week. Giving it a rest today.

9/2/08.....today's WOD:

Push jerk 3-3-3-3-3 reps

This was a light workout for me. Only used 115#. My elbow is still bothering me and felt sore after the push jerks. Still, I had no problem doing the reps and sets with 115#, and finished in a time of 5:02.
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Old 09-03-2008, 09:35 PM   #10
Al Canete
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Re: Al's Oasis

9/3/08

Back Squat 3-3-3-3-3 reps

225/225/225/225/225

6:19

My right elbow is still sore. Probably tendonitis


M/49/5-8 159
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