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Old 03-23-2009, 02:54 PM   #11
Brian Dolan
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3/23/09 Rest Day

Today is a rest day. Got some sleep after having none at work last night, and just feel a bit sore and tired.

Back at it tomorrow...
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Old 03-24-2009, 01:43 PM   #12
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3/24/09

Started with a good Warm Up

WOD was "Karen": 150 Wall Ball Shots, completed in 7:36.

Made my own ball from a cheap BB and Sand. Weighs right around 20 lbs.

Amazing how a 20 minute Workout can kick your ***...
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Old 03-28-2009, 01:24 PM   #13
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3/28/09

Had to take a few days off, lots of "training" at work and Boat Show OT...

Today is a "Rest Day" according to the main page, but I'm rested enough.

Came up with my own WOD:

Warmed up with a short walk, some stretching, Pushups and Situps.

Then Did 4 rounds:

15 Hanging Clean and Jerk
50 yard hose pull with 50' of 2 1/2" hose

Good workout, and tonight we're going to try to put some hose on the ground and pull some Charged attack lines as training.

Feels good to get back to working out...
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Old 03-29-2009, 06:08 PM   #14
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WOD 3/29/09 "Fight Gone Bad"

Damn, this may be a new favorite, seems to hit everything...

Started with a light warm-up of 10 minutes cardio, and some stretching/body weight excercises

"Fight Gone Bad":

3 Rounds, 1 minute per excercise, 1 minute rest at end of each rotation

Wall Ball (reps)
SDHP 75lbs (reps)
Box Jump (Did 17" Box instead of 20) (Reps)
Push Press 75 lbs (Reps)
Row (Calories)

Got a total score of 320...feel pretty good about that. I did rest for about 2-3minutes between rotations though, this was a tough one, but a good one....
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Old 03-30-2009, 01:00 PM   #15
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3/30/09 Wod

Todays WOD was

As many rounds in 20 minutes:

Run 400m (subbed .25 miles)
Pullups to failure (assisted PUs)

I only got 4 rounds in, the run was tough for me. Averaged about 5.5 mph.

Next time I'm shooting for 6 rounds..
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Old 04-01-2009, 03:31 PM   #16
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3/31/09 Workout

Did a light WOD today, started with a warm up and pushups/squats then did a mild variant of the WOD"

Situps and Back extensions. Worked up a sweat and then did some jumping pullups to finish and work on a point of weakness.

Not bad.

Tomorrow is a Rest Day and I will take advantage of the rest....
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Old 04-02-2009, 02:28 PM   #17
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4/2/2009 Wod

Did a WOD from an affiliate site, Low Country Crossfit in S.C., scaled it down a bit:

Started wit a Warm up

25 Pullups (assisted)
Run 400m
21 Thrusters 95lb
Run 400m
21 Thrusters 95lb
Run 400m
25 Pullups

Did some "Cardio" afterward. Good workout
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Old 04-04-2009, 12:52 PM   #18
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Bad couple of Days....

Well, yesterday was the 3rd and I was on shift. We wound up switching out both units in the station, the Engine and Rescue... and was simply too worn out by the time it was "Workout Time" to do anything. I figure swapping out the pumper and all of its equipment will have to suffice as my WOD. Between 5 gal cans of F500 foam, Extrication Equipment, SCBAs, etc, I lifted quite a bit of weight...

Today, the 4th I have a kink in my neck, so another day will go without a proper WOD. Just going to go with my wife and take the baby for a nice long walk.

The biggest thing I need to do is get my diet dialed in. Between shift and stuff going on at home, it seems impossible to actually "Plan" meals in advance. I know its like spitting into the wind, "You can't outrun your fork" and all, but I'll continue to stick to the WODs as best I can and try to be cleaner in my eating.
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Old 04-07-2009, 07:22 AM   #19
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Wod 4/6/09

Didn't do the Mainpage WOD, figured I would do something a bit different.

Started off with a REAL Warm up, plenty of pushups and other body weight exercises, as well as Rowing 500m and hitting the eliptical thing for warming up as well as cardio.

Actual WOD was

21-15-9
Bench 135
KB Swings

Finished with some work on Pullups (no more gravitron thing, using heavy bands as assistance and like that better) and more "cardio". Good workout I thought.

Back to mainpage WOD tomorrow
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Old 04-07-2009, 04:20 PM   #20
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4/7/09 Wod

Good Workout today, did a full Warm up after 10 minutes on the elliptical...pushups, pullups, squates, etc.

After warmup, did the WOD to the best of my ability, probably rested a tad too long, but still a good WOD:

"Shoulder Hell"

Shoulder Press: 1x115 1x155 1x165 1x170 1x175

Push Press: 3x135 3x145 3x155 3x160 3x155

Push Jerk: 5x95 5x95 5x115 5x135 5x135


That 175 on the Shulder Press is a PR as far as I can figure, and I had to drop a bit on the PP. Also, my Knees bother me a bit on the Push Jerk, but I did my best and am happy with the workout...
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