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Old 10-03-2011, 08:30 AM   #1
Sheldon Victorine
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Sheldon's thread of wodfish

Warm up:
1 mile run
50 D/U

WOD:
AMRAP 20 mins
5 HSPU
10 Pull ups
15 Push ups (hand release)

rest 5 mins

3 rounds
10 Turkish get ups (5 left arm, 5 right arm)
20 crunches
10 sky reachers

7 rounds:
Row 1000M
Jump ropes 100 singles
(row 100, jump 100, finish off with 300M row to make 1000M row and 700 singles)
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Old 10-03-2011, 08:32 AM   #2
Sheldon Victorine
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Re: Sheldon's thread of wodfish

warm up:
1000M row
50 D/U
static stretching

wod:
5 rounds
30 dumbbell bulgarian split squats (15 a leg)
20 box jumps
10 deadlift #185

core:
3 rounds
plank hold and lift opposing arm to opposing foot x 10
plank hold 30 sec
ski abs x 10 each side
+
Accumilate 60 seconds of L-sit

7 rounds (with elevation mask)
1000M row
100 single ropes
100M row
(Row acts as active recovery)
(700M row+ 700 singles+ 300M recovery row)
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Old 10-03-2011, 09:13 AM   #3
Sheldon Victorine
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Re: Sheldon's thread of wodfish

1000M Row
Static stretching

wod:
50 OHS #65
40 KBS #1.5 pood
30 Knees to elbows
20 burpees
10 DB lunges #35

Mobility:
Ring work (dips, push ups)
Shoulder mobility exercises
+
3 sets
DB external rotations #20, 6-8 reps
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Old 10-04-2011, 07:29 AM   #4
Sheldon Victorine
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Re: Sheldon's thread of wodfish

03oct11

Chipper
10 hspu
20 wall ball (didnt have medicine ball or wall high enough so i subbed in #25 plate thrusters
30 Toes to bars
40 Power cleans #135
50 Burpees
60 SDLHP #75

26:58 :\
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Old 10-08-2011, 08:27 AM   #5
Sheldon Victorine
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Re: Sheldon's thread of wodfish

04OCT11
5 rounds
90 second row (for calories) [32,25,25,23,24]
rest 30 secs
90 second kb swing [45,30,20,22,21]
rest 30 seconds
90 seconds double unders [65,50,60,50,80]
rest 30 seconds
90 seconds front leaning rest on rings
rest 30 seconds
SCORE :557

Last edited by Sheldon Victorine; 10-08-2011 at 08:30 AM.. Reason: had to put date
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Old 10-08-2011, 08:32 AM   #6
Sheldon Victorine
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Re: Sheldon's thread of wodfish

06OCT11

Annie with a kicker
50-40-30-20-10
Double unders
Goblet squats 50# DB
Sit ups

Around 10 mins...? I didnt have a watch :P
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Old 10-08-2011, 08:36 AM   #7
Sheldon Victorine
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Re: Sheldon's thread of wodfish

07OCT11

I dropped in a class at San Francisco Crossfit. Our ship (im in the navy) is here for fleet week.

"Bear Complex"
In teams of 3 complete the following AMRAP 20 mins
Person 1: Bear complex 135#
Power clean into a front squat into a thruster into a back squat (bar resting in back squat position [not an overhead squat]) thrusted back up.
Person 2: Dock run (200M run)
Person 3: Rest

5,5,5,5,4,4,4,3
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Old 10-11-2011, 04:09 PM   #8
Sheldon Victorine
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Re: Sheldon's thread of wodfish

08OCT11

Ring mobility exercises (shoulders)
+
Deadlift
5,5,5,4,4,3,1,1,1

Maxed out at 405# (im thinkin I should have done less for warm up and jumped up the weight sooner)
PR'd in April11 at 505# before i started crossfit.
+
Muscle up work on rings
+
More shoulder mobility exercises
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Old 10-11-2011, 04:17 PM   #9
Sheldon Victorine
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Re: Sheldon's thread of wodfish

10OCT11

Dock run (200M)
Rope work
+
Overhead squat
3x5 warm up weight
+
5x3 finding max

PR'd at 155#
+
High knee skips 100 Yards X 3
Tabata L-sits x 3
High knee skips 100 yards x 2
Tabata L-sits x 2
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Old 10-12-2011, 07:46 AM   #10
Sheldon Victorine
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Re: Sheldon's thread of wodfish

11OCT11

So ive decided that im going to start working on my oly lifts every other day with a metcon.

warm up/stretch/ mobilitly exercise

Front squats
5,5,5,3,3,3,1,1

PR'd @ 205#

Metcon:
3 rounds
10 hang cleans #135
10 pull ups
20 pushups
30 squats
13:15
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