The Dude Abides

Douglas Berger · 08-11-2010, 01:16 AM

Will start recording workouts next Monday

Douglas Berger · 08-16-2010, 04:43 PM

Monday 100816

Warm up:
CFWU x 3

WOD:

Squat 205# x 3 x 5

Bench Press 135# x 3 x 5

Deadlift 205# x 1 x 5

Skill:
flexibility

Starting very light and slow for my atrophied self

Douglas Berger · 08-17-2010, 07:44 PM

Tuesday 100817

Warm up:
none

WOD:
30:00 walk

Skill:
flexibility

Douglas Berger · 08-28-2010, 06:07 AM

Saturday 100828

Warm Up:
21-15-9 Wall Balls, Push-ups

WOD:

Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push press, 55 pounds

Mobility:
High Pull, Scare Crow Clean Pulling Position
6min. Hand Behind Back "Bully" Shoulder Position
4 min. full squat

Douglas Berger · 08-31-2010, 01:06 PM

Monday 100830

Warm Up:
CFWU x 3

WOD:

21-15-9 reps of:
Turkish Get-ups, alternating arms (45#)
Sots press

Mobility:
Full body stretch

Douglas Berger · 08-31-2010, 01:10 PM

Tuesday 100831

Warm Up:
CFWU X 2
Squat work

WOD:

Back Squat 3-3-3-3-3 reps
(250#, 255#, 260#, 265#, 275#)

Mobility:
Full body stretch

Aushion Chatman · 08-31-2010, 01:29 PM

I don't know about you, but I take comfort in that...It's good knowing you're out there.

Douglas Berger · 09-01-2010, 05:57 PM

Thanks for the kind word Aushion. I'll need it since I'm adhering to a pretty strict, uh, excercise, uh, regimen to keep my body, you know, uh, limber and what have you.

Wednesday 100901

Warm Up:
CFWU x 3

WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds: 13 + 5 SDLHP

Douglas Berger · 09-04-2010, 06:06 AM

Friday 100903

Warm Up:
CFWU x 3

WOD:

Split Jerk 1-1-1-1-1-1-1 reps
(125#, 130#, 135#, 140#, 145#, 150#, 155#)

Douglas Berger · 09-06-2010, 03:09 PM

Monday 100906

Warm Up:
CFE warm up

WOD:

6 x 100m sprints (full recovery)

Cool Down:
1/2 jog
4 x 25 sit ups

08-11-2010, 01:16 AM	#1
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	The Dude Abides Will start recording workouts next Monday

08-16-2010, 04:43 PM	#2
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Monday 100816 Warm up: CFWU x 3 WOD: Squat 205# x 3 x 5 Bench Press 135# x 3 x 5 Deadlift 205# x 1 x 5 Skill: flexibility Starting very light and slow for my atrophied self

08-17-2010, 07:44 PM	#3
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Tuesday 100817 Warm up: none WOD: 30:00 walk Skill: flexibility
	Last edited by Douglas Berger; 08-17-2010 at 07:53 PM..

08-28-2010, 06:07 AM	#4
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Saturday 100828 Warm Up: 21-15-9 Wall Balls, Push-ups WOD: Pack 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 55 pounds Push press, 55 pounds Mobility: High Pull, Scare Crow Clean Pulling Position 6min. Hand Behind Back "Bully" Shoulder Position 4 min. full squat
	Last edited by Douglas Berger; 08-28-2010 at 06:09 AM..

08-31-2010, 01:06 PM	#5
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Monday 100830 Warm Up: CFWU x 3 WOD: 21-15-9 reps of: Turkish Get-ups, alternating arms (45#) Sots press Mobility: Full body stretch

08-31-2010, 01:10 PM	#6
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Tuesday 100831 Warm Up: CFWU X 2 Squat work WOD: Back Squat 3-3-3-3-3 reps (250#, 255#, 260#, 265#, 275#) Mobility: Full body stretch

08-31-2010, 01:29 PM	#7
Aushion Chatman Affiliate Profile: Join Date: Dec 2004 Location: San Diego CA Posts: 3,342	Re: The Dude Abides I don't know about you, but I take comfort in that...It's good knowing you're out there.
	__________________ My Youtube Channel CFSD Yelp Last edited by Aushion Chatman; 08-31-2010 at 01:35 PM..

09-01-2010, 05:57 PM	#8
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Thanks for the kind word Aushion. I'll need it since I'm adhering to a pretty strict, uh, excercise, uh, regimen to keep my body, you know, uh, limber and what have you. Wednesday 100901 Warm Up: CFWU x 3 WOD: Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Rounds: 13 + 5 SDLHP

09-04-2010, 06:06 AM	#9
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Friday 100903 Warm Up: CFWU x 3 WOD: Split Jerk 1-1-1-1-1-1-1 reps (125#, 130#, 135#, 140#, 145#, 150#, 155#)

09-06-2010, 03:09 PM	#10
Douglas Berger Member Profile: Join Date: Aug 2010 Location: Dayton OH Posts: 492	Re: The Dude Abides Monday 100906 Warm Up: CFE warm up WOD: 6 x 100m sprints (full recovery) Cool Down: 1/2 jog 4 x 25 sit ups

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