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Old 08-19-2008, 03:57 PM   #1
Iain Gallagher
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Iain's Workout Journal

A newcomer willing to McGuyver the WOD using nothing more than his own body and two (2) 35 lb dumbbells, wish me luck.
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Old 08-19-2008, 04:36 PM   #2
Iain Gallagher
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Re: Iain's Workout Journal

Hello all, name is what you see under standard avatar pic to the left, thanks for takin the time to read this!

A little about little old me:

26
5' 6"
189 lbs -wanting to drop a little as you can see
Toronto ON Canada

Currently attending school F/T in preparation for a career in RCN as a NETECH (R). My schedule is very screwed up (on average 1200 - 1800) due to the school refusing to offer a change in schedules unless there is a 90% majority vote to change the times, and the 10% that hold the most sway in this vote, don't do much other than gossip most of the time, so yes frustration there but anyways. Due to travel time, and studies, PT has suffered, and the "traditional" methods of running off the the gym only to find that the weight room has been converted due to the ignorance of idiots who have been kicked out of their school's gym and have come here to sit around throwing a big rock around to look big and get a "pump-on". After breathing down their necks, for making me waste my money on their laziness (it takes an extra 20 minutes to convert the room back into a weight room as I'm one of three people there that can handle the weights), I can only get half the work done and then I have to leave for school or home.

After looking around on the web for information in regards to military fitness, I came across "austere" in Ottawa, and Crossfit. I took one look and was amazed at not only the level of dedication from not only the practicioners of crossfit, but also the founders of this level of athletic performance especially in it's application to my career; Muscle-ups should be a requirement in military PT in my book as scaling an 8 foot wall quickly and quietly in my frame isn't easy.

I am starting this log as part of my journey in improving my athletic performance, but also to explore the ways in improving, from overall improvements, to exploring different techniques. The reason for this parameter is that being in the navy, we spend most of the time in confined spaces with limited kit, thus being as efficient as possible in a workout is critical, well that and getting a meal not laced with cheese.

After looking around I've come up with a little something and everyone is always welcome to try; as Capt. Moore of the TS Playfair said after revealing who was responsible for rockin' the ship that fateful august morning amidst a beat red officer and a BOSN, 10 years ago, "Since we live so closely to one another, I feel that there should be no secrets between us." The test is as follows, and feel free to give it a name:

10 rounds for time of:

10 burpees
10 Spider push ups
10 Mountain Climbers
10 Squats
10 Handstand Push ups
10 Roll ups (or sit ups)
10 Push ups
10 Jumping Alternating Lunges
10 Planche Rows (weight can be added)
10 Flutter Kicks

The kit I own with which to do the WODS: 2 35 lb dumbbells. This is going to be fun wish you all luck.
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Old 08-19-2008, 04:40 PM   #3
Iain Gallagher
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Re: Iain's Workout Journal

One more piece of kit I have that I forgot to mention is an Xvest. An adjustable weight vest, with a max load of 84 lbs.

Last edited by Iain Gallagher; 08-19-2008 at 04:44 PM..
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Old 08-20-2008, 06:00 AM   #4
Iain Gallagher
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Rest Day

So some stretching and a light run is in order.

-Samson
-"hurdle" stretch
-single leg stretch
etc.
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Old 08-21-2008, 03:03 AM   #5
Iain Gallagher
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WOD : Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Minimum minute mile acceptable: 8 mins = 2 min for 400 meters
21 - 55 lb dumbbell swings = 1 155 lbs of weight swung
12 pull ups - 189 lbs = 2 168 lbs of weight pulled up

muscle groups worked (at least what I can tell):
Legs
Core
Back

McGuyver meets Helen:

2 minutes high knee RotS (knee must go past the waist)
21 - 35 lb dumbbell swings (avoiding back injury due to bad state of core)
32 - 35 lb weighted planche rows (1 rep is BOTH arms have pulled the weight, so L R 1! L R 2! I can just hear my PO's screaming at me now )

And with a a hangover to boot! Everyone's going to hate it that I live on the 17th floor.
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Old 08-21-2008, 03:12 PM   #6
Iain Gallagher
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Re: Iain's Workout Journal

Time: 17:50
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Old 08-22-2008, 04:43 AM   #7
Iain Gallagher
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WOD - Angie

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Easy to work with, not much space required, or equipment, only issue due to lack of pull up bar is the pull ups.

100 pull ups at 189 lbs = 18 900 lbs total weight lifted
Main muscles worked are lats, delts, biceps, and core (I think)

Planche rows with 35 lb dumbbells needed: 270

This is gonna be fun

It's definitely peanut butter jelly time
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Old 08-22-2008, 09:33 AM   #8
Iain Gallagher
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WOD - Angie

Time: 30:27

Next time bent over rows will be supplemented for pull ups as planche rows make too much noise
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Old 08-23-2008, 08:33 AM   #9
Iain Gallagher
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Wod

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Oh I've got to get to the gym for this.
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Old 08-26-2008, 08:14 PM   #10
Iain Gallagher
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Re: WOD 08232008

*couldn't complete push jerks due to lack of experience subbed with handstand push ups*

Time: 20: 58
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