DA Workouts

[Darren Atkison]

Very first CF workout 8/21/07

Tabata Something else BrandX scaled to 4 rnds

PU 9/8/6/3 (jumping)
PSU 23/12/6/6
SU 10/10/8/5
SQ 15/14/12/14

total for 4 rounds 161

[Darren Atkison]

2nd CF workout 8/22/07

Shoulder Press 5x5

1 rd. CFWU (only 3 assisted PU, and 4 Dips)
SP WU 2x8x45
SP 5x55,60,65,75,75 last two reps tough
5 min Jump Rope

[Darren Atkison]

8/23/07

Rest Day

[Darren Atkison]

3rd CF workout 8/24/07

2x CFWU Dips only 6 and no PU
BRandX scaled 3rounds for time
25 Squats
10 jumping PU
5 HSPU (against wall to paper towel roll last three reps rds 2,3 were assisted)
11:42

[Darren Atkison]

today had work and then helped mom load up the moving van. Thought about skipping the WOD but decided to just do it.

Scaled per brandX
5x5 DL instead of 1,1,1,1,1,1,1,1

2xCFWU(jumping PU, and Dips 7,6 reps)
DL WU 10x45 (just to check form)
5x75,95,115,135,145 (last set was a little tough, need to breath better maybe as first rep felt like I was seeing stars)

[Darren Atkison]

got up at 5:45 to go finish loading truck for mom's move. Then Drove up to Bakersfield to unload it. Didn't get home until almost midnight. Will need to make up FRAN tomorrow. Gonna have to scale fairly light as I have never done thrusters.

[Darren Atkison]

OK sore today from the moving I guess but knew I NEEDED to do FRAN.
Started today with full body joint warmup like Greg's WU then 50 Jumping jacks + 2xCFWU (dips 6,4, and no PU). Scaled the weight and did Jumping PU. First 2 WU sets with broom to make sure had form right.

21-15-9
55# thrusters
Jumping PU

Finished with 10 min. full body stretching.

Already have noticed that PU are better. Last week when I started it was jump and land, couldn't even hold myself up at all. Now I am able to pause at the top and do a little negative rep each time.

[Darren Atkison]

Walking Lunges 400M
Scaled to 160 per BrandX puppies

Joint WU
2xCFWU (6,4 Dips, Jumping PU)
160M in 6:59 and 151 Steps (Knee did not kiss ground was close but couldn't do it)
Walk home 160M
2 minutes stretching

[Darren Atkison]

Quads and glutes are killing me today after the lunge walk of death yesterday.
This afternoon took a walk around the park to see if they had PU bar, rings or anything. No luck then came home and did 45 pushups in 90 seconds. When I completed the bootcamp two weeks ago I managed only 37 in two minutes. Tried to pace myself today at 15 per 30 seconds and did but ran out of gas after 90 seconds. But happy with the results. Ok on to onights Wo

2xCFWU (no dips or PU)
subbed 2 PUand 2 dips for one MU
place feet on bench for both and did 5 minutes but did not complete fifth round in time.

Very tired tonight.

[Darren Atkison]

did more moving of furniture for mom today. lots of trips up and down the stairs and legs were killing me.

This is the first time that I have ever run more than 2 miles in my life as far as I can remember and the last time I did two was probably in high school or so. Very proud of myself. Just 2 months ago I was barely able to finish the one mile at boot camp orientation and actually had to walk a lot of it. Today ran straight though with the exception of 3x walked for 5-10 steps. Also stopped to grab a sip of water for 5 sec or so several times.

Started with CFWUx2 (jumping PU, Dips 7,7)
Ran just over 5k in 33:10
stretching

Also did 10 burpees last night to try them as I have not done them before