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Old 05-12-2011, 06:41 AM   #1
Jim Bentley
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Thumbs up Owning It

THURSDAY 110512

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Managed 3 rounds + 21 PUs + 15 dips.... I sub'd 3 x pull-up/dips for the MUs (no rings at my YMCA). And used a treadmill for the runs, which feels like a cheat since it helps maintain a higher speed than you might "manually" run. Though one of the treadmills went a little wacko and kept moving up and down on speed. Good intensity on this WOD, need to reduce rest time.
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Old 05-13-2011, 07:16 AM   #2
Jim Bentley
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Re: Owning It

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Did my usual warmup: 90 seconds on elliptical set at 19, Spealer's arm stretches, 10 air squats.

Warmed up up with 5 x 135# back squat
225#f (then 245#f and 225#f again)
- Didn't get low enough. Missed by about 6".

Warmed up with 1 x 135# shoulder press
155#f - 145# - 150#
- Really struggled to get 150# but got it up. Definitely felt like an accomplishment.

Warmed up with 1 x 225# DL
275#
- Form was awful. Kept my back rounded but butt came up far faster than my shoulders.

Ugh... hadn't seen my previous weights until now:
SP 155 (failed @ 185)
Squat 185 (failed @ 205)
DL 305 - terrible form

Gotta focus on form first and then adding more weight.
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Old 05-15-2011, 07:27 PM   #3
Jim Bentley
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Re: Owning It

SUNDAY 110515

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

31:39 Sub'd belly-to-wall handstand alternating lifting hands to shoulder (1 lift for each foot rx'd). Handstand walk portion beat me down.
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Old 05-16-2011, 06:39 AM   #4
Jim Bentley
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Re: Owning It

MONDAY 110516

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Ha, ha... it pays to read thoroughly. I did 9 rounds in 20 minutes, scaled the DL to 225# but otherwise as rx'd. Doh!
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Old 05-16-2011, 06:44 AM   #5
Dave Traeger
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Re: Owning It

Quote:
Originally Posted by Jim Bentley View Post
MONDAY 110516

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Ha, ha... it pays to read thoroughly. I did 9 rounds in 20 minutes, scaled the DL to 225# but otherwise as rx'd. Doh!
wow how were you not wrecked from 20 minutes of that?
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Old 05-17-2011, 07:29 PM   #6
Jim Bentley
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Re: Owning It

Quote:
Originally Posted by Dave Traeger View Post
wow how were you not wrecked from 20 minutes of that?
No clue, Dave. I was beat down but not thrashed. Today was less than my best for it though.
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Old 05-17-2011, 07:35 PM   #7
Jim Bentley
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Re: Owning It

TUESDAY 110517

Thruster 2-2-2-2-2-2-2

Warmup with 90 sec of elliptical, Spealer's stretches, 3 x 115#.

135#-155#-165#-170#-175#f-175#(only got one rep up)-155#

Ended out with dumbbell rows: 12 x 75#, 10 x 85#, 8 x 95#
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Old 05-19-2011, 07:01 AM   #8
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Re: Owning It

WEDNESDAY 110518

Rest Day - Put in a 4 mile run at a very relaxed pace.
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Old 05-19-2011, 07:04 AM   #9
Jim Bentley
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Re: Owning It

THURSDAY 110519

Weighted pull-ups 2-2-2-2-2-2-2 reps

35-45-60-75-90-95f-95f
Only managed to get chin over the bar on first attempt at 95. Current bodyweight: 170#

Kind of wanted more to workout but (a) don't know what tomorrow holds (b) not interested to do bicep curls.
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Old 05-20-2011, 06:44 AM   #10
Jim Bentley
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Re: Owning It

FRIDAY 110520

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

26:50.08 as rx'd. Definitely could have pushed harder but put in a good effort.
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