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Old 04-23-2009, 08:12 PM   #31
Brian Dolan
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4/23/09 WOD "Dirty 35"

Well, todays WOD was the "Filthy 50", but I'm scaling back a bit to sets of 35 and modifying a bit.

35 24" Box Jumps
35 Assisted Pullups
35 KB Swings
35 Sit-Ups
35 45lb Push Press
35 Back Extensions
35 Wall Ball Shots
35 Plyo Jumps
Run 400m

Finished right around 25:00. Next time it comes up, I'm doing the whole enchilada, but will probably still leave out the Lunges and replace them with a run. Knees can't take lunges....
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Old 04-24-2009, 07:50 PM   #32
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4/24/09

Woke up with a Sore Throat so took the day off....that plus I've worked out 6 days in a row.

Try a "Half Mike" Tomorrow
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Old 04-28-2009, 08:52 AM   #33
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Wod 4/25/09

WOD was "Michael", I'm doing a scaled Michael and subbing Rowing. Still a bit sick so I'm doing what I can.

3 Rounds:
Row 500m
35 Back Extensions
35 Sit-ups

OK workout, gonna feel it in my lower back for sure...
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Old 04-28-2009, 08:55 AM   #34
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Wod 4/27/09

On shift today, everyone in the house sick yesterday including me...

Doing a scaled WOD, SDHP and Bar Dips. Instead of 5 rounds of 21, did:

Started with a treadmill and pushups/situps warm up.

8 Rounds:
12 SDHP 95lbs
12 Dips

Surprisingly tough...
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Old 04-28-2009, 01:54 PM   #35
Brian Dolan
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Wod 4/28/09

Todays WOD was SHoulder press 1x1x1x1x1x1x1

Got in a good warm up

First Lift: 135, still warming up

Second: 155

Third: 185 - Thats a PR

Fourth: 175

Fifth: 175, very tough

Sixth: 155

Seventh: back to 135

Another PR, and feeling strong!

Finished with some HIIT on the treadmill and some grip strength work
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Old 05-02-2009, 01:36 PM   #36
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WODs from 4/30 and 5/1/09

Did "Elizabeth" on 4/30/09, scaled it back a bit:

21-15-9
Hang Power Cleans @ 115lb
Dips/Assisted Dips


On 5/1/09 did "Tabata Something Else":
Pullups (assisted)
Pushups
Situps
Squats

Didn't keep track of my reps, it was tough enough to actually keep going for the whole 20 seconds by the 4th or 5th interval.

Taking a "Rest Day" on the 2nd...been working a LOT of OT and I'm beat.

Back to it tomorrow!
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Old 05-04-2009, 07:37 AM   #37
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Wod 5/3/09

Today was "Hansen"...I did a scaled version while on shift (Rescue-3):

4 Sets
21 KB Swings 1 pood (all I have)
Burpees
21 Situps

Burpees kick my arse, so what I did was 20 in the first rotation, 15 in the secon, 10 in the third, and 5 in the fourth for a total of 50. May not be the WOD as Rx, but I'm getting better at burpees and my recovery time is improving. Didn't time it today, but wiorked through with as little rest as possible...
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Old 05-05-2009, 02:28 PM   #38
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WOD 5/4/09 and 5/5/09

Yesterday the WOD was Front Squats. I subbed Back Squats 3x5 and then ran 1 mile.

Today 5/5/09 the WPD was Pull up variants, which for me right now is pointless as I can only do assisted or jumping pullups...

I subbed "Fractuered Fran" from Low Country CF:

run 400m
21 Thrusters
21 Pullups (assisted)
Run 400m
15 Thrusters
15 Pullups
Run 400m
9 Thrusters
9 Pullups

Completed right at 16:00. Running is getting much better...
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Old 05-07-2009, 06:03 AM   #39
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Wod 5/6/09

Today was supposed to be "Push Jerk" 5x1. On duty (rescue 3) and I just didn't feel up to it. Knee is bothering me extra today so I did a few rounds of PushUps, Squats and Jumping Pull ups as well as a few burpees thrown in...

NOt great, but better than nothing. I'm going to force myself to NOT do anything today and just use the rest day to actually rest and run some errands. Back at it tomorrow....
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Old 05-08-2009, 02:42 PM   #40
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Wod 5/8/09

Today Gina at the gym (CF Level 1 Cert) posted a WOD from Seals.com that I scaled:

21-15-9
DL (scaled to 135 lb)
Dips (Scaled from Ring Dips)
Burpees

I actually had to scale the Rep# of Burpees to 15-9-5.

Great WOD...finished up with the stair mill for 12 floors.
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