CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-12-2010, 05:16 PM   #41
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Tuesday 101012

Warm Up:
10 min. walk

WOD:

Run 1 min. / Walk 2 min. for 30 min.

Then

30 min. walk

Warm Down:
N/A
  Reply With Quote
Old 10-13-2010, 02:20 PM   #42
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Wednesday 101013

Warm Up:
CFWU x 3

WOD:

Ten rounds of:
2 BB Clean & Press (135#)
5 Close Grip Chins
Rest 1 min.

Then

Bench Press 205# x 8 x 1; 30 sec. rest

Deadlifts 275# x 15 x 1; 1 min. rest

Warm Down:
Stretch
  Reply With Quote
Old 10-14-2010, 03:20 PM   #43
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Thursday 101014
1 hour hike
  Reply With Quote
Old 10-15-2010, 04:16 PM   #44
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Friday 101015

Warm Up:
50 KB Snatch/side (35#)

WOD:

DB Squat Clean & Press 65# x 15 x 1; 1 min. rest

Rest 5:00

One round of:

Farmers Walk 50 Ft (55# DB's)
Burpee 10
Farmers Walk 50 Ft
Burpee 9
Farmers Walk 50 Ft
Burpee 8

finish with 1 Burpee

Warm Down:
Stretch
  Reply With Quote
Old 10-16-2010, 11:45 AM   #45
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Saturday 101016
2 hour hike
  Reply With Quote
Old 10-18-2010, 04:36 PM   #46
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Monday 101018

Warm Up:
CFWU x 2

WOD:

Squats 275# x 15 x 1; ever minute on the minute

Muscle Snatch 115# x 12 x 1

Dips 8 x 3; every 30 sec.

Bent Rows 145# x 6 x 4

EZ bar curls 105# x 4 x 6

Warm Down:
Stretch & contrast showers
  Reply With Quote
Old 10-19-2010, 12:44 PM   #47
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Tuesday 101019

Warm Up:
CFE Warm up

WOD:

100 yard sprints x 4 (Rest 1-2 minutes)

200 yard sprints x 2 (Rest 1-2 Minutes)

40 yard sprints x 4 (Rest 30 seconds to 1 minute)

800 meter run x 1

Warm Down:
Mobility Drills
  Reply With Quote
Old 10-20-2010, 04:14 PM   #48
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Wednesday 101020

Warm Up:
CFWU x 2

WOD:

Three sets
1A) 12 RDL (135#); rest 45 sec.
1B) 12 Stepups/side; rest 45 sec.
1C) 12 Explosive Squats (135#) ; rest 2 min.

Three sets
2A) 12 Bench Press (135#); rest 1 min.
2B) 12 Bent Row (125#); rest 1 min.

One Set
3A) 12 Chin-ups; rest 1 min.
3B) 12 Decline ring push-ups; rest 1 min.

Two sets
4A) 10 Diagonal hand-to-toe touch; rest 1 min.
4B) 8 Side plank with touch; rest 1 min.

Warm Down:
N/A
  Reply With Quote
Old 10-21-2010, 04:20 PM   #49
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Thursday 101021

Warm Up:
CFE Warm up

WOD:

Ten rounds of:
40 yds. sprint
5 explosive push-ups
5 squat jumps
Rest 1 min.

Warm Down:
ROM drills

Last edited by Douglas Berger : 10-21-2010 at 04:23 PM.
  Reply With Quote
Old 10-22-2010, 01:25 PM   #50
Douglas Berger
Member Douglas Berger is offline
 
Douglas Berger's Avatar
 
Profile:
Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Friday 101022

Warm Up:
Jump rope 200 turns
KB snatch 25r/25l (35#)

WOD:

21-15-9 of:
DB thrusters (35#)
DB renegade rows (35#)

then

Jump Rope 3 x 20 double unders

Warm Down:
stretch

Last edited by Douglas Berger : 10-22-2010 at 01:30 PM.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Dude Bro Bro Dude Justin Green Community 10 06-21-2009 09:24 PM
Biggest Dude Doing Crossfit Dominique Keels Starting 63 03-06-2009 10:51 AM
Dude, I am so Weak! (for now) Nia Schmald Workout Logs 10 04-12-2008 07:02 PM
Diabetic Dude on the Zone Michael Terska Nutrition 13 08-28-2007 07:28 PM
Check out this dude Michael Stehle Community 12 01-25-2007 10:33 AM


All times are GMT -7. The time now is 11:50 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.