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04-04-2007, 03:22 PM
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#1 |
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scaled from brnadxmartialarts (pack)
18 pull ups: 6reg+12jump,3reg+15jump,2reg+16jump 18 ring dips: don't have rings yet so did reg. dips 16,16,18 20 back extensions on fitball run 400m: on T-mill 1:30,1:30,1:30 Total Time: 20:08 |
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04-05-2007, 10:41 AM
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#2 |
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taught spin(#16)45'
power clean and jerk: 65,65,75,75,75,75,75 probably could of gone a little heavier, but I wanted to work on form since I'm fairly new to olympic weightlifting (I used to do cleans and snatches about 4 years ago --but stopped until I started CF in FEB 07) taught step class 45' (I work in the fitness field --I am director of a corporate fitness center and I teach aerobic classes: spin, kickbox, step, weights, bootcamp, urban rebound. Plus I'm a CSCS through NSCA and I have a bachelors degree in Sports Medicine, masters degree in Fitness Management). |
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04-06-2007, 05:42 AM
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#3 |
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Pack(BXMA): Complete as many rounds in 20 minutes as you can of:
30# Thrusters, 10 reps: I used 2-20# db's (which is = to 40#'s I believe) 10 Pull-ups: 6reg+4jump,4reg+6jump,1reg+9jump,the rest of the rounds all jump. Total Rounds: 11 Hopefully some day I'll be able to do all rounds with reg pull-ups. |
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04-07-2007, 08:46 AM
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#4 |
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15-12-9
Back Squats: 85,95,105 HSPU I still have some issues with flexibility and getting low on the squat --so, I just widen my stance so I can get lower (Mark Rippetoe in "Beginning Strength" recommends this until more flexible). |
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04-09-2007, 06:26 AM
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#5 |
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I did Sundays WOD today b/c I took Sunday off.
Deadlift 1-1-1-1-1-1-1 80x4, 100x2,110,110,110,110,110,110,110 after first 5 sets I did 20 sit-ups Run: 2miles 15:10 --- 3' wu @ 7.5mph 1' 9.5mph 2' 7.5mph 1' 9.6mph 2' 7.5mph 1' 9.7mph 2' 7.5mph 1' 9.8-10mph 2' 7.5 Row: little over 2000m: 1'2:20 or less,2'2:59 or less for 4 rounds |
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04-11-2007, 03:16 PM
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#6 |
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This is for yesterday 4/10/07 -- I will do the rx'd WOD on thur so I did the following instead:
Bench Press 40# 2x8 SLDL w/ROW 25# 2x8 DB pullover w/tri ext 15# 2x8 curl-squat-press 25# 2x8 taught spinning(#13) 45 minutes wed 4/11/07 will be a rest day for me |
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04-12-2007, 12:00 PM
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#7 |
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15-12-9
cleans 55# --I used a barbell (suppose to be dumbells) dips(suppose to be on rings --don't have so did 2x dips): 24reg-6bench, 16reg-8bench, 18reg spin(#13): 45' step:45' |
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04-13-2007, 06:05 AM
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#8 |
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5k: 24:08 on T-Mill 1%incline, 7.5-8.2mph
I took my rest day on WED |
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04-17-2007, 04:22 AM
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#9 |
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41407
"CF Total" I warmed up using 50X8 BB for each exercise Back Squat, 1 rep: 125,135,145 Shoulder Press, 1 rep: 70,75,80 Deadlift, 1 rep: 115,135,145 |
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04-17-2007, 04:30 AM
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#10 |
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Monday 41507
"Cindy" Pack(BXMA): as many rounds in 20' of: 3 pull-ups: 69 (7th round 2reg, 8th round 1reg, 9th jump = 29 reg 48 jump) 6 push-ups: 138 9 squats: 207 Total: 23 rounds ran 2miles 15:20; 2'@7.7mph 1' 2-5%incline increased every 15" (3 rounds) row 1600m 8:38 |
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