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Old 08-11-2010, 01:16 AM   #1
Douglas Berger
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The Dude Abides

Will start recording workouts next Monday
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Old 08-16-2010, 04:43 PM   #2
Douglas Berger
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Re: The Dude Abides

Monday 100816

Warm up:
CFWU x 3

WOD:

Squat 205# x 3 x 5

Bench Press 135# x 3 x 5

Deadlift 205# x 1 x 5

Skill:
flexibility

Starting very light and slow for my atrophied self
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Old 08-17-2010, 07:44 PM   #3
Douglas Berger
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Re: The Dude Abides

Tuesday 100817

Warm up:
none

WOD:
30:00 walk

Skill:
flexibility

Last edited by Douglas Berger : 08-17-2010 at 07:53 PM.
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Old 08-28-2010, 06:07 AM   #4
Douglas Berger
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Re: The Dude Abides

Saturday 100828

Warm Up:
21-15-9 Wall Balls, Push-ups

WOD:

Pack
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push press, 55 pounds

Mobility:
High Pull, Scare Crow Clean Pulling Position
6min. Hand Behind Back "Bully" Shoulder Position
4 min. full squat

Last edited by Douglas Berger : 08-28-2010 at 06:09 AM.
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Old 08-31-2010, 01:06 PM   #5
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Re: The Dude Abides

Monday 100830

Warm Up:
CFWU x 3

WOD:

21-15-9 reps of:
Turkish Get-ups, alternating arms (45#)
Sots press

Mobility:
Full body stretch
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Old 08-31-2010, 01:10 PM   #6
Douglas Berger
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Re: The Dude Abides

Tuesday 100831

Warm Up:
CFWU X 2
Squat work

WOD:

Back Squat 3-3-3-3-3 reps
(250#, 255#, 260#, 265#, 275#)

Mobility:
Full body stretch
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Old 08-31-2010, 01:29 PM   #7
Aushion Chatman
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Re: The Dude Abides

I don't know about you, but I take comfort in that...It's good knowing you're out there.
__________________
My Youtube Channel
CFSD Yelp

Last edited by Aushion Chatman : 08-31-2010 at 01:35 PM.
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Old 09-01-2010, 05:57 PM   #8
Douglas Berger
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Re: The Dude Abides

Thanks for the kind word Aushion. I'll need it since I'm adhering to a pretty strict, uh, excercise, uh, regimen to keep my body, you know, uh, limber and what have you.

Wednesday 100901

Warm Up:
CFWU x 3

WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds: 13 + 5 SDLHP
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Old 09-04-2010, 06:06 AM   #9
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Re: The Dude Abides

Friday 100903

Warm Up:
CFWU x 3

WOD:

Split Jerk 1-1-1-1-1-1-1 reps
(125#, 130#, 135#, 140#, 145#, 150#, 155#)
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Old 09-06-2010, 03:09 PM   #10
Douglas Berger
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Re: The Dude Abides

Monday 100906

Warm Up:
CFE warm up

WOD:

6 x 100m sprints (full recovery)

Cool Down:
1/2 jog
4 x 25 sit ups
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