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07-12-2007, 06:28 AM
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#1 |
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Scaled Cindy
3 pull-ups 6 push-ups 9 squats 8 complete rounds 5 rounds cheating on push-ups and pull-ups as necessary |
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07-13-2007, 04:58 AM
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#2 |
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Tabata Sumo deadlift high pull, 25 pound plate
7 Tabata Squat 9 Tabata Pull-up 2 Jumping Pull-ups Tabata Push-up 3 Knee Push-ups Tabata Sit-up 4 Sit-ups (not very good form) Comments: I felt like jelly. My wife took one look at me when I was finished and said; "...be careful you don't have a heart attack." |
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07-14-2007, 09:10 AM
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#3 |
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Member
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Rest Day
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07-15-2007, 12:47 PM
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#4 |
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Member
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Back Squats
I don't have access to a rack, and have not done squats in years. So instead of 1-1-1-1-1-1-1 (HEAVY), I did the following: 6 reps @ 90 lbs 7 reps @ 110 lbs 7 reps @ 110 lbs 7 reps @ 110 lbs 10 reps @ 90 lbs |
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07-16-2007, 06:39 AM
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#5 |
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Member
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WOD (Scaled) from Thursday 070712
For time: 25 Walking lunge steps 15 Pull-ups (5,3,1,1,5 Jumping) 35 Box jumps, 20 inch box 20 Double-unders 15 Ring dips (8,4,3) 12 Knees to elbows (done in three's, two's and one's) 20 Kettlebell swings, with a rock from my backyard 15 Sit-ups 15 Hang squat cleans, 20 pound dumbells 15 Supermans 30 Wall ball shots, 20 pound ball 3 Towel over bar Pull-ups 28 minutes |
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07-17-2007, 04:40 AM
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#6 |
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WOD from Friday 070713
Bench Press 1-1-1-1-1-1-1 reps I don't have a bench so I substituted the following: Regular Push-ups x 18 Tricep Push-ups x 18 Dive Bombers x 18 Wide Push-ups x 18 Did these using a 2,4,6,4,2 Pyramid. |
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07-19-2007, 09:59 AM
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#7 |
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WOD from Sunday 070715
"Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups What I did: CFWU Deadlifts 21 @ 90 lbs 15 @ 110 lbs 9 @ 130 lbs Handstand Push-ups Tried this against a wall and could only do 4 partials. So I substituted: Duumbell Presses @ 25 lbs 21(f), 15(f), 9 From now on I will use the FAQ suggestion and keep plugging with partials until I can get my nose down. |
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07-20-2007, 04:33 AM
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#8 |
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Member
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CFWU
Pull-ups: (Short term goal is 3x8 from dead hang) 1,2,3,1,2,1 4,4,2,1,1 4,2,1 Dips: 3x8 WOD from Monday 070716 Hang squat clean 1-1-1-1-1-1-1 reps 1st time attempting this 5 @ 60lbs 5 @ 80lbs 5 @ 90 lbs 2 @ 100 lbs 2 @ 110 lbs 1 @ 120 lbs 1 @ 130 lbs (failed) |
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07-21-2007, 05:53 AM
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#9 |
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Since I've lost a couple pounds since starting the WOD's on July 11/07, I thought I better post my stats.
Age: 37 Height: 6' 1" Weight on July 11: 203 lbs Weight on July 21: 200 lbs Body Fat: Unknown (but my wife took some before pictures that I will post once I have some decent after pictures) WOD from Tuesday 070717 Weighted pull-ups 1-1-1-1-1-1-1 reps CFWU 3 x 3 pull-ups 3 x 8 dips Palm Facing Out: 1 @ 10 lbs 1 @ 20 lbs 1 @ 30 lbs 1 @ 40 lbs (failed) 1 @ 35 lbs (ugly) Palm Facing In: 1 @ 40 lbs 1 @ 45 lbs (failed) 3 Rounds of: 400 M Run 10 Burpees 20 Double Unders |
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07-23-2007, 06:27 AM
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#10 |
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Member
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WOD from Thursday 070719
Complete twenty rounds of: 5 Pull-ups 10 Push-ups 15 Squats What I did: 1 = Complete Round, F = Ugly Round 5 Pull-ups 10 Push-ups 1-1-F 15 Squats 4 Pull-ups 8 Push-ups F,F 15 Squats 3 Pull-ups 6 Push-ups F,F 15 Squats 2 Pull-ups 4 Push-ups 1,1,1 15 Squats 1 Pull-ups 2 Push-ups 1,1,1,1,1 10 Squats 1 Pull-ups 4 Push-ups 1 10 Squats 2 Pull-ups 4 Push-ups 1,1,F 10 Squats 2 Pull-ups 8 Push-ups 1 10 Squats TOTALS 49 Pull-ups 104 Push-ups 250 Squats |
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