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Old 02-09-2009, 12:28 PM   #11
Jason Burr
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Re: Jason's Log - A long way to go still

Feb 9th

Lunch workout - 3 sets no rest between sets

kettle bell pushups - 30reps
planks - 1 minutes
supermans - 20
hot salamanders - 20 (not sure what this is really called, but plank position and raise opposite hand and leg at the same time)

Then did Tabata squats:
30 - 28 - 26 - 23 - 23 - 22 - 17 - 22

My left quad was screaming bloody murder by the end, but at least it is a lot easier to bend my leg now than Saturday and Sunday were...
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Old 02-10-2009, 12:01 PM   #12
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Re: Jason's Log - A long way to go still

Needed to give the leg a rest so decided to do some arm' stoday, never know what Crossfit Novi's WOD will be...

Feb 10 - Lunch Work-out 3 sets of twenty reps each

25lb dumbell flys on stability ball
stability ball obliques twists
stability ball single leg obliques
body weight dips
25lb dumbell french curls on stability ball
25lb dumbell military press
25lb dumbell curls on balance board

Cross fit Novi, MI WOD - 8:30pm

TBD
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Old 02-11-2009, 10:24 AM   #13
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Re: Jason's Log - A long way to go still

WOD for night 02/10

Cindy

20 minutes as may sets as possible:

5 pull-ups
10 push-ups
15 squats

15 rounds - made it just 10 squats away from 16 before the time ran out...
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Old 02-11-2009, 10:28 AM   #14
Jason Burr
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Re: Jason's Log - A long way to go still

Feb 11

Rest Day, after all the squats yesterday, my quad is just screaming for a day off to rest. Lots of heat to loosen it up, then back at it again tomorrow...
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Old 02-13-2009, 05:54 AM   #15
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Re: Jason's Log - A long way to go still

Feb - 12

WOD #58

50-40-30-20-10 reps for time:

double unders
pike-up's
fire hydrants

Time 11:13

worked up a real good sweat on this one, quad didn't hurt nearly as bad as I would have thought after the fire hydrants...
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Old 02-20-2009, 02:08 PM   #16
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Re: Jason's Log - A long way to go still

Feb 19th
Crossfit Novi WOD

3 rounds AMRP in 1 minute per with 30sec rest between rounds:

box jumps
row
hollowhold
ring dips
KB Swings

lowest scores were:

box jumps - 22
row - n/a
hollow hold - n/a
ring dips - 21
kb swings - 26

Felt horrible during and after, still fighting the flu, but the wife and kids were gone, so I had no excuse not to go in and do the WOD...
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Old 02-20-2009, 02:12 PM   #17
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Re: Jason's Log - A long way to go still

feb 20 - lunch workout

3 rounds for time

25lb dumbell curls on stability disk x 20
25lb dumbells military press x 20
25lb french curls on stability ball x 20
25lb dumbells fly's x 20
body weight dips x 20
plank hold 1 minute
supermans x 20
hot salamander x 15 each arm
reverse curls on stability ball x 20
SDHP 95lb x 10

26min 42sec
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