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#1 |
Banned
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JP, another WOD log
Started CFing 04/21/2012
PRs: BS: 225 SP: 85 (ewwwww) DL: 315 C&J: 155 400m run: :54 5k: 17:10 2000m row: 7:09 Week so far: Mon - 4 x (100m sprint, 50m burpee broad jump, 20 air squat, 1 min rest), then 200m sprint all-out (meant to go for time but I screwed up on my watch and also almost killed two people who were walking across the track without looking) Tue - 2 hrs full court basketball Wed - CF Edwardsville WOD: Bear Complex 5 x (7 reps of unbroken progression Power Clean, Front Squat, Push Press, Back Squat, Push Press) for max weight -- 75-85-95-105-115... wow was that one a full-body workout! |
Last edited by Jeff Enge; 06-28-2012 at 07:24 AM.. Reason: added starting CF date |
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#2 |
Banned
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Re: JP, another WOD log
Thursday 6/28
High of 105 degrees meant stay inside for sure! Warm-up jumprope & DU practice + stretch + DL and dip technique 3 x (500m row, 8x225 deadlift, 15 dips), end with 500m row for an even 2000m worth of rowing Forgot my watch, didn't get a time (me and my dang watch problems!), although since I made up the WOD myself I don't have anything to compare it to. Brainstorming WODs for the rest of the week/end, I want to get a swim in sometime... one of my big goals is to get back in enough shape in the pool to compete at a Master's meet and not make a fool of myself. |
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#3 |
Banned
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Re: JP, another WOD log
Friday 6/29
Rest Day... 7 days of workouts in a row + 100 degree heat the past few days = my body is a little worn out. Probably going to do some good stretching or something when I get home. Sidebar, I'm kind of a doofus and didn't know anything about the damper setting on the rower before yesterday... I left it set on what it was when I got there for any WOD I'd done before, I just happened to notice it was on 8 for yesterdays. Reading up on it I'm seeing that that is quite a bit higher than recommended for my size. Maybe that explains why I have a 7:09 2000m row PR but found it hard to get under 1:50 for the 500m rows in my workout yesterday. Score one for my obliviousness ![]() |
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#4 |
Banned
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Re: JP, another WOD log
Saturday, 6/30/12
CF Edwardsville WOD: 20 min snatch technique work, focus on 3rd pull (drop under). Only my second time doing snatch ever, think I'm getting the hang of the technique. Still a little mental block throwing weight over my head like that, and my 6'8" wingspan barely leaves me enough room to grip the bar right. MetCon: "Wild West Shootout" Teams of two complete 5 x (32 pistols, 100 m bumper plate carry AMAP, 40 m car push w/ bumper plates on car) I did 2/3 or so of the pistols for the team (and got complemented on them afterward ![]() That one left a burn in the legs! ![]() Trying to decide between swim workout tomorrow or the CFE challenge put up, deconstructed Fran (21-15-9 95 lb push press, pullups, 45 lb front squat). |
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#5 |
Banned
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Re: JP, another WOD log
Sunday, 7/1/2012
Not too much to do today so thought I'd get a little extra in: Swim workout, in yards - 200 free, 200 back, 200 IM kick, 200 pull warm-up 8x50 IM order, odds kick/drill, evens drill/build 8 x (1x25 build @ :30, :30 vertical kick, 1x25 sprint @ :45) IM order 2 x (4x50 IM transition + free @ :50 fast) 4 x 100 (free/back/free/IM) @ 1:25 200 warm down THEN "Elizabeth" 21-15-9 Hang Clean 135 (I scaled to 115, swim was more tiring than I expected) Dips (had to use bar dips b/c there were no rings in the Y gym) 6:30 I'll crush that one when I'm fresher. Ideally I'd want to do a little metcon on the track tomorrow, but the temperature may discourage that. I'll brainstorm something while I'm at work unless anybody has any better ideas... |
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#6 |
Banned
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Re: JP, another WOD log
Monday, 07/02/2012
CF Edwardsville WOD: Warm-up calisthenics, jog, lunges, high knees, etc Box Jump for max height (on stacked bumpers in the grass, it was a little nerve-wracking with the lack of stability), made it up to 47". MetCon: 10/20/30/20/10 Deadlift (135 lbs), Box Jump (28" ledge) - 10:18 One of my goals is to be able to dunk a basketball... this is the kind of WOD that'll help get me there for sure! |
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#7 |
Banned
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Re: JP, another WOD log
Tuesday, 7/3/2012
2 hours basketball Would have tried to dunk, but the court I was at gets mad if you so much as attempt... ![]() |
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#8 |
Banned
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Re: JP, another WOD log
Woo another hot day, all the gyms are rightfully closed for the holiday and my garage gym equipment isnt going to be here for another month, so i got stuck WODing it outside today!
Wednesday, 7/4/2012 Warm up, basic stretches and such. 4 sets Run (from my house to end of neighborhood, paced out to around 400 m round trip Clean & jerk 10 reps (cheapo bar and plates not accurate but around 100 lbs and that was all the weight i had) 11:35 |
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#9 |
Banned
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Re: JP, another WOD log
Friday, 7/6/2012
Warm-up - DU practice, row technique practice, kipping practice "Jackie" 1000 m row 50 thrusters, 45 lbs 30 pull-ups 9:40 Re-realized halfway through the row that I had other stuff to do after... maybe the 3:35 split there was a little too fast! Then I did some more DUs, got a PR of 25 unbroken. Feeling pretty good this week! No heavy lifting yet though, maybe some of that tomorrow ![]() |
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#10 |
Banned
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Re: JP, another WOD log
Saturday 7/7/2012
Warm-up - DUs (hit PR 30 in a row), L-sit practice, Loading/unloading weights Skill - Split Jerk technique + heavy lifting Turned into Clean + Jerk since we didn't have any racks... Hit clean n jerk PR of 165lbs, and got a new power clean max of 175lbs on the way to barely missing the jerk. MetCon - "Fight Night" 2 rounds of 1 min on 1 min off: 75 lb thrusters row for calories 75 lb power snatch 1.5 pood kettlebell swing double-unders Since the row machine readout broke halfway through we dropped that from the score, ended up with 169 reps. Going to play basketball in an hour... the things I do to hang out with my friends! I'm going to be D E A D tomorrow probably. |
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