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Old 05-02-2013, 06:32 PM   #21
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/2/13 Workout 1; 8 AM

For time:
"Kelly"
5 Rounds
400m Run
30 Box Jumps 24"
30 Wall Balls 20lb

22:43

Didn't feel like I pushed myself as hard as I could, was going solo on this one. Just wanted to get one in to kickstart my day. And seriously, "Never underestimate the power of a morning workout."

Workout 2; 7:45 PM

For Time:

50-30-10
Toes-to-Bar
Burpees
Sumo DL High-Pull 75lb

16:23

I would have solely considered this a success if I didn't rip open another callus, which I didn't so ***** yeah. Also, feel like I crushed this. Was 2nd overall to the gym owner, Adam Kant, and we both go back and forth on winning/losing. I love the competition and being able to be consistent and keep getting better.
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Old 05-03-2013, 02:02 PM   #22
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Re: Workout Log for a Garage Gym Monster

5/3/13 Workout 1: 11 am

Olympic Lifting Session

Worked on my Snatch drop. Did some lightweight stuff, 115lb, worked on dropping super low for an ideal heavy snatch. It's always been my weakest lift. Also, did some heavy cleans and worked on my hip explosion. Still somewhat of a problem. BUT I GOT SWINGING RING MUSCLE-UPS! This was huge. Got to the top of the dip and screamed like I had just won the open. Great day.

Doing our WOD later at 7:15 PM.
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Old 05-03-2013, 06:09 PM   #23
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Thumbs up Re: Workout Log for a Garage Gym Monster

5/3/13 Workout 2: 7:15 PM

For time:

Partner Workout (partner does set, you rest; you do the set, partner rests; back and forth)

15 Wall Balls 20lb
10 KB Swings 105lb
5 Squat Clean Thrusters 155lb

26:32

ůsucked. My lower back locked up during round 6 and slowed us down a lot. Felt good through the last half of 8 and good now so not sure what happened, but fought through it. Not the best idea to do this before Murph tomorrow but, you live and learn.

Took a new pre workout, Shroom Tech, from www.onnit.com , Joe Rogan is I think the founder but huge promoter of it. All natural, mushroom extract supplements and it ROCKED. Had a lot of energy and not much muscle fatigue all the way through, but my lower back was killing me so that slowed me down. Highly recommend checking out the website. I also purchased the Alpha Brain suppy which is basically like an adderall and keeps you focused. Pretty cool as well.
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Old 05-04-2013, 11:43 AM   #24
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5/4/13

For Time:

MURPH
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

37:30

I've been itching to do this so I convinced our gym to do it. About 8 of us did it, and one person broke it up while the rest did it unbroken (which I think is the way it should be). Pull-ups were tough, didn't rip any calluses so that was a huge success, and the worst part was a tie between push-ups 150-200 and the first 400m run after the 300 squats. Both pretty miserable. Now let's get hammered.
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Old 05-07-2013, 01:50 PM   #25
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Re: Workout Log for a Garage Gym Monster

5/6/13

For time:
2 rounds
50 wall balls 20lb
50 weighted sit-ups 20lb

Then:
20 muscle ups/40 pull-ups

THEN:
300 Double Unders

21:35

Couldn't get any muscle ups...WOMP WOMP. Had 10 failures then did 30 pull-ups. Couldn't get in stride on my double unders either.

Closer with running partner:

4.5 miles

22:35

Smoked this. Didnt feel tired enough after that workout so went for a run before I coached at 7 pm. Had 2 middle miles under 6 minutes which was awesome.

Then, chest workout:

10 45lb plate dips
8 70lb dips
6 90lb dips
13 45lb dips (burnout)

3 sets of ring flies

10, 8, 6, 4, 2(4)
135lb Bench (halfway up, down, full, back to half)

This felt good. Was going for higher reps because I didn't have an available spotter.
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Old 05-07-2013, 01:53 PM   #26
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Re: Workout Log for a Garage Gym Monster

5/7/13 Workout 1 8 am

For time:

"Elaine" Diane and Elizabeth's offspring.

21-15-9
Deadlift 225lb
HSPU
Power Clean 135lb
Ring dips

12:46

HSPU's took the longest as I've just gotten the hand of them. Did about 30% of them strict and kipped the others. Did 17-4 on first deadlifts, and unbroken on all the cleans and 15 and 9 of deadlifts.
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Old 05-10-2013, 02:55 AM   #27
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Re: Workout Log for a Garage Gym Monster

5/7/13 Workout 2 6:15 PM

Teams of 4
Pace Setter: 200m Sprint
Power Cleans 135/75
Hand Stand Push-Ups
KB Swings 70/35

Score is total reps.

179 reps

This was a pretty awesome one, highly recommended for any box/gym. Person running the 200m sprint sets the pace. While that person is running, you're doing as many reps as possible of one of the exercise. Person doing swings goes out to run, and rotate through. You're trying to limit the reps each partner gets on your 200m sprint.

5/8/13

For Time:

4 Rounds:
8 Squat Cleans 135lb
16 Ring Dips
24 Pull-ups
16 KB Swings 105lb
8 Burpees

21:05

This was murderous. I haven't been as exhausted as I was after this workout than I have in a while. Now that swinging the 105lb KB has become the usual for me, it's really taking a toll on my conditioning. It literally takes EVERYTHING out of me. And I did the last round unbroken which I was pumped about. Squat cleans looked damn good in this one too.
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Old 05-10-2013, 02:31 PM   #28
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Re: Workout Log for a Garage Gym Monster

5/9/13

4 Rounds:
14 Reverse Lunges 135lb
14 Roll-Outs (Knees Only with Lunge Bar)
14 Front Squats 135lb

10:37

LEGS. BURN. FIRE. Pretty solid time though.
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Old 05-13-2013, 06:16 AM   #29
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Re: Workout Log for a Garage Gym Monster

5/10/13 Workout 1

18min AMRAP
Partner Workout:
L-Sit (Adv. 9″/Int. 16″/Beg. 24″ Knees Up)
KB Swings 70/35

Hand Stand Hold
Pull-Ups

Wall Sit (must be kept below parallel (max.1 min)
Power Cleans 135/75


Partner workout. I did this one with my class cause there were only 7 people and an odd one out. While one partner holds L-sit, HS, or wall sit, partner goes for as many reps as possible. With each hold having a minute max.

184 reps

Had a good partner and kept it pretty even all the way through. I held the handstands full minutes without passing out so that was solid.

4 mile run

26:43

Decent pace. After three I started sprinting and resting off and on for 30 second sprints and a break till my heart rate came back down.

Workout 2 5:30 pm

Same WOD as listed before.

198 reps

Getting better all the time baby.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-14-2013, 02:43 AM   #30
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Re: Workout Log for a Garage Gym Monster

5/11/13

16 Rounds:
10 Ring Dips
10 Box Jumps 30″/24″
10 Toes to Bar

45:52

I could of blown a .17 while doing this workout. My Friday night got completely and unexpectedly out of hand so I smelled like a bar the entire workout. Basically just took my time, threw up twice, and sweated out my life.
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