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Old 04-29-2009, 09:07 AM   #1
Chris Polonchek
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Chris' workout log

What a creative title, eh? Let's see how these workouts go!

Cindy
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Achieved 7 rounds. Wasn't completely clean on all my pullups, as I was doing them on a soccer goal in El Camino Park in Palo Alto. I think I can find a better park tomorrow morning.

Need to remember to bring a towel to wipe off the dew in the early morning.
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Old 05-03-2009, 07:08 PM   #2
Chris Polonchek
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Re: Chris' workout log

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Modified this and did 95 pounds for Cleans and regular dips for ring dips.
Completed in ~13 minutes.

Very hard, really sore in the upper back the day after.

Got to use the new bumpers for the first time today!
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Old 05-04-2009, 08:19 PM   #3
Chris Polonchek
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Re: Chris' workout log

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullup: 8,5,5,3,2,1,0,0 - 24
Pushups: 15,11,7,6,5,4,4,4 - 56
Situps: 13,9,12,6,9,8,7,8 - 72
Squats: 13,15,14,14,14,14,13,15 - 112

Total: 264

Hot damn that was hard. Josh and Brett suffered with me. Fun though.
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Old 05-11-2009, 11:24 AM   #4
Chris Polonchek
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Re: Chris' workout log

"Hansen" (scaled)

3 rounds for time of:
1 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups (abmat)

Did 30 first round, then 20, then 10. Still a hard workout, didn't want to push it too hard since Tabata Something Else knocked so much out of me on Monday. Did this WOD on Friday, May 8.
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Old 05-12-2009, 09:26 AM   #5
Chris Polonchek
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Re: Chris' workout log

"Hansen" scaled. Forgot to mention I did it in 13 minutes.
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Old 05-12-2009, 09:29 AM   #6
Chris Polonchek
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Re: Chris' workout log

Front squat 3-3-3-3-3 reps

155-165-175-185-185

First time doing front squats. It was difficult to keep from leaning forward at the bottom @185 pounds.
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Old 05-13-2009, 10:43 AM   #7
Chris Polonchek
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Re: Chris' workout log

21:43

Scaled down to 10lb. dumbbell, and 1/3/5 reps per round. Tore up my hands something fierce. First time trying this workout, it was fun. Pullups have always been a weakness, it's good to get stronger. Getting better at kipping too. Basically 90 pullups in one day, that's way more than my previous record of 50 in a day.

Used a 25lb. weight the first set, then realized that was waaaaay too heavy. Next time I'll either up the weight or up the reps. Didn't worry about tracking the number of sets.
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Old 05-14-2009, 07:53 AM   #8
Chris Polonchek
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Re: Chris' workout log

Push Jerk 1-1-1-1-1-1-1

I've never done this before, so I scaled to 5x5 at 95 pounds. Pretty fun exercise though. I'm loving the variety of these workouts. Never know what's gonna come next!
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Old 05-16-2009, 07:26 PM   #9
Chris Polonchek
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Re: Chris' workout log

Grace

4:26 at 95 pounds.

After about 12 reps, they suddenly got much heavier, started to break them down into twos, and then one. Hard stuff. Probably should do it out on the driveway next time.

This was after two days break from the last workout, b/c it works out better with my travel schedule for next week.
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Old 05-19-2009, 04:09 PM   #10
Chris Polonchek
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Re: Chris' workout log

Four rounds, each for time of:
800 meter run

3:10, 3:30, 3:32, 3:28. total: 13:40

Really blew myself up on the first one.
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