I'll do it with the strength Christ has given me. Tony

[Anthony Mattox]

I finally got registered, so I'm listing my WOD's since I started on 01/21. CF is for me. I hope I'm logging this correctly

01/21/10 (1st workout) time 12:29
Puppies:
35 Squat thrusts
35 Beginner pull ups

01/22/10 time 10:39
Puppies
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps
20 Sit-ups

01/23/10 time 4:30
Puppies:
Three rounds for time of:
10-15 Double-unders (singles)
10-15 Back extensions

01/24/10 Rest Day

01/25/10 time 19:15
Pack and Puppy combo
For time:
135 - 155 pound Deadlift, 15 reps
20 Pull-ups
135 - 155 pound Deadift, 12 reps
15 Pull-ups
135 - 155 pound Deadlift, 9 reps
10 Pull-ups
185 - 205 pound Deadlift, 6 reps
5 Pull-ups

01/26/10 time 23:00
Big Dawg:
Five rounds for time of:
Row 500 meters (I ran)
135 pound thruster, 7 reps (last 2 sets were 105 pound)

[Anthony Mattox]

01/27/10

clean, benchpress, overhead squat

clean - 135
benchpress - 305
overhead squat - 45

Overhead squat was beyond me??? Couldn't get weight far enough behind me to offset my balance. Kippers may help with this.

508, 185, 47 yoa

[Anthony Mattox]

Rest day. Lats are really sore - ow!

[Lawrence "Bo" Boland III]

Originally Posted by Anthony Mattox

01/27/10

clean, benchpress, overhead squat

clean - 135
benchpress - 305
overhead squat - 45

Overhead squat was beyond me??? Couldn't get weight far enough behind me to offset my balance. Kippers may help with this.

508, 185, 47 yoa

That is an awesome bench press. Looks like you need to work some OHS work into your warmup

Good luck to you.

[Anthony Mattox]

04/29/10

warm-up intermixed:
50 jumprope
50 situps
50 back extensions

WOD - Back Squat 1-1-1-1-1-1-1 reps

125, 145, 165, 185, 205, 225, 225

cool down - 5 min on treadmill

40 min. Slow, but steady. Legs are a weakness - for now.

[Anthony Mattox]

01/30/10

10 min HSPU
5 min Squats
2 min pull-ups
1 min push ups

21 total reps.

[Anthony Mattox]

01/31/10


Rest day. Went to church and rolled back 8 hours in the shift, no time or energy to do anything.

[Júlíus Magnússon]

Originally Posted by Anthony Mattox

01/30/10

10 min HSPU
5 min Squats
2 min pull-ups
1 min push ups

21 total reps.

Did you do 21 total reps in 18 minutes?

[Anthony Mattox]

02/01/10

I did a scaled Pack workout today. I substituted with 45 pounds and that was plenty for me.

Pack:
Seven rounds for time of:
65-75 pound Power snatch, 7 reps
65-75 pound Snatch balance, 7 reps
65-75 pound Overhead squat, 7 reps

[Anthony Mattox]

My time for 1/21/10 workout was 26:52.