RDW's Log

[Russell D Wells]

I guess I could start a log.

Comments are welcome.

I'll start with Saturday 07/16/011

I did a WOD that was done at Bayou City CrossFit earlier this year. It consisted of 3 min at each station.

Station 1 was: Heaviest weight you could do an Overhead Squat with. I have not yet been able to do an Overhead Squat. Saturday I attempted it with an empty 45# bar, and I succeeded. You guys don't know how pumped I was to get it done. I threw 30more #'s on the bar and did it. The form was ugly, but the bar did not hit me in the head. So my heaviest weight was 75#'s, I know that's not a lot, but for me it was great.

Station 2 was:Most sit-ups done in 3min, I managed 65.

Station 3 was: Most burpees in 3 min, I managed 46.

Station 4 was Most KB swings with 53# KB in 3 min, I managed 50.


Sunday was an off day.


Today 07/18/11 was:

Ultimate Stretch, followed by 1,000 meter row.

The Strength portion was 5x5 Front squat with 65% of 1 RM. I did it with 140#'s

The WOD was an AMRAP in 15 min of the following:

5 dead lifts @225#'s prescribed, I did it with 220#'s

7 K2E

9 Push-ups

I managed 7 full rounds + 5 additional dead lifts, and 2 K2E's

Comments?

[Russell D Wells]

This mornings workout.


Warm Up: Med-Ball Toss

Buy In: Lunges + SB Clean and Press x 5 + Broad Jumps

WOD:

1A) Double Kettlebell Snatch x 10, 8, 6, 4, 2 Did it with 20,25,35 # KB's

1B) Box Jumps x 10, 8, 6, 4, 2 I conquered the 30" box today!!

2A) Weighted Pull ups 3 x 3-6 reps. Did with 20,25,30 KB and 6-4-4 reps.

2B) Weighted Ring push ups 3 x 12-15 reps. Did with 15# bumper on my back and 12-12-12 reps.

3) ab circuit 4 exercises x 15 reps each.

[Russell D Wells]

Weighted Ring push ups 3 x 12....

30" box jump...

[Russell D Wells]

A rest day today.

Back at it hard for three days starting tomorrow.

[Russell D Wells]

Today's workout

Completed the WOD portion in 13:47 Fastest of the morning. Rx too


WARM UP: 400m + more

BUY IN: PUSH UPS & LUNGES 6 different push-ups x 6, 6 different lunges x 6

STRENGTH: Shoulder Press 5 x 5 @ 75% of 1 RM 65#'s for me

WOD: “The Deal”

3 rounds
10x Burpee box jumps (24 inch)
20x KB swings (53#)
30x Squats
40x Walking lunge steps
by David Lampp

CASH OUT: Pull Up Ladder 1-6 x 3

[Russell D Wells]

Today's WOD

WARM UP: Rope and Row 10 min

BUY IN: See Above

STRENGTH:

WOD:

15x Clean Hi-Pull

Run x 600m

90sec Rest

Three Rounds

5 minute intermission (including 3rd-2min rest period above)

15x Front Squat

3:00 minute Row (Hard)

90sec Rest

Three Rounds

Not a good day today, I pulled a muscle in my lower back on the second round of Front Squats, I had to stop I feel three days rest coming.