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Old 02-04-2012, 03:30 PM   #271
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Hey guys - I'm fine. I've missed being around a lot mostly because I was sick for like a whole week. Other than that its just been hard to get to the box working from 0600 to 1800 or 1900. I've still been doing some various workouts in the meantime, but have chosen to spend the precious little time I have at home with my wife rather than typing on this thing. One highlight was last Tuesday when I hit the box during lunch for a workout:

3 Rounds for time:
20 Uneven Plyo Push-ups - using a 45# bumper plate, one hand on the plate the other on the floor, switch hands every push-ups.
10 Cleans, 75#. Alternating between power cleans and squat cleans every rep.

Time: 12:30

Saturday, 04FEB12

3 X 10 Ring Dips.

Atlas Stone "Grace"
For time: 30 X Clean and Jerk with an atlas Stone, 70#

5:32

Row 1000m = 4:12.

The ring dips wore your shoulders and triceps out for the Grace, which in turn exhausted your back for the rowing.

All in all, a good WOD.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-05-2012, 05:49 PM   #272
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Sunday 5 FEB 2012:

"White"

5 Rounds For Time:
3 X Rope Climbs (Scaled to 9 X Rope pull-ups (pull from sitting position to standing and back down)
10 X Toes-to-Bar
21 X Waling Lunges with a 45# plate overhead (scaled to 25#)
400m run

Time: 27:55

R.I.P. 1LT White.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-06-2012, 08:35 PM   #273
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Monday, 06 FEB 12

Gabbed a quick 5K at lunch. 28:48.

The first 1/2 mile was slow - used it to stretch my legs and warm-up. Treated the rest of the run like an interval session. 1 mile all out from 0.5 - 1.5 mile, jog 0.5 mile, sprint 0.5, jog 0.35 mile, sprint 0.25 mile for the finish.

At the finish my HR was at 172bpm. Then I did a 5 minute cooldown jog/walk. Then back to work.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-07-2012, 02:11 PM   #274
Milton Brisson
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Re: Dustin's Log: Hurts So Good

Good to see you posting again Dustin!

I like your day of strength from the other day! Congrats on stepping up to the 2 poods!
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Old 02-14-2012, 07:04 AM   #275
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Thur 09 FEB 12:
Deadlifts working up to 275# X 3 for 5 sets.

FRI 10FEB12:
Command PT. 15 minutes of random calisthenics & 20 minutes of low intensity cardio.

Spent Saturday & Sunday driving from CT to OH.

Monday 13FEB12:
Dropped in for a WOD at Crossfit Energy. Lumberjack 20 in 34:24. PR in double unders - 5 consecutive reps.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-15-2012, 12:13 PM   #276
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Wednesday 15FEB12:
Visited with Kate Rawlings at her box Coca Crossfit for a WOD today.

5 Rounds for time:
1 Rope climbs, 15ft
5 Handstand pushups
10 Overhead squats, 65#

Time: 21:26

First time doing full rope climbs.

Definitely a fun, challenging WOD with great people.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-15-2012, 12:38 PM   #277
Nik Nichols
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Re: Dustin's Log: Hurts So Good

Thats a great looking workout!! I will have to steal it. Was the 65lbs RXd weight?
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Old 02-16-2012, 04:38 AM   #278
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Quote:
Originally Posted by Nik Nichols View Post
Thats a great looking workout!! I will have to steal it. Was the 65lbs RXd weight?
95# Rx'd actually. She also had a Road to the Games weight of 135#.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-16-2012, 11:54 AM   #279
Dustin Standel
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Re: Dustin's Log: Hurts So Good

Thursday 16FEB12:

Hit Kate Rawling's box today for some torture.

Warmup: 1000m Row

Strength: Press 5-5-5
75 X 5
95 X 5
115 X 5
125 X 5

WOD:
For time:
50-40-30-20-10
Pull ups
10-20-30-40-50
Burpees

Horrible time: 45:31

Horrible, horrible workout.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 02-16-2012, 12:13 PM   #280
Milton Brisson
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Re: Dustin's Log: Hurts So Good

Quote:
Originally Posted by Dustin Standel View Post
Wednesday 15FEB12:
Visited with Kate Rawlings at her box Coca Crossfit for a WOD today.

5 Rounds for time:
1 Rope climbs, 15ft
5 Handstand pushups
10 Overhead squats, 65#

Time: 21:26

First time doing full rope climbs.

Definitely a fun, challenging WOD with great people.
Getting rope climbs in the WoD FTW!!! Nice work! Looks like some fun stuff!
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