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Old 04-08-2009, 03:21 PM   #21
Brian Dolan
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4/08/09 Wod

Todays WOD was run 5k. I scaled it down to 2 miles, becuse I haven't really run more than 400m in ages and because I'm still, uh, large...

2 miles - 25:25

Terribly slow time, but I went non-stop. I walked a couple of times, but ran consistently throughout and ran the first mile in slightly more than 11:00. I'm just happy I was able to finish without stopping, and I KNOW my time will get better.

Finished with some pull ups and Grip work.
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Old 04-10-2009, 08:14 AM   #22
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WOD 4/10/09 CrossFit total

Yesterday was a "Rest Day" on shift

Today the WOD was "CrossFit Total".

1 Rep Max:

Back Squat 1X 355
Shoulder Press 1X 175
Deadlift 1X 315

Started with a good warm up, concentrated on Pushups, Sit ups, and Pull ups as well as stretching out my lower back.

Todays CFT # was 845, an improvement of +55 from last time. Biggest jump was in Deadlifts, but shoulder presses also came up 20 lbs, due mostly to confidence I think.

Happy with the improvement, gotta keep it up and continue to improve.

I'll try to get in some running later, but we'll see.
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Old 04-12-2009, 06:42 AM   #23
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Wod 4/11/09

Hit the WOD today feeling a bit "Under the weather" ....

Got a decent Warm up and went to work

3 rounds for time:
Row 500m
10 Boxjumps &10 Pushups (scaled from burpees)
Run 400m

Finished in around 20 minutes. Not great, I'm just proud of the fact that I dragged myself in and did the WOD. Had to scale the Burpees, just wasn't going to be possible. I did 10 the first round and thought I was gonna puke. Runnig is getting better, though.
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Old 04-14-2009, 07:07 PM   #24
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4/12/09 Wod

On shift today but its Holiday Routine for Easter...

Did the Scaled version of WOD, Rx was 30 Muscle Ups for time....we'll try that one in a year or so as Rx'ed.

Started with a light warm up, then

Today did a WOD of:

100 Jumping Pullups
100 Dips


Didn't really time it, and I would up doing it in 20 rep splits, 20 PU, 20 DIps.
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Old 04-14-2009, 07:13 PM   #25
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A couple of days off

Well, yesterday was a scheduled Rest Day, and today is anothe recovery day. Very achy and feel like crap. Back on board tomorrow!

Also, this week I'm going to buy the "Enter the ZOne" book. After a month or so, I feel stronger, have seen good strength gains, and have better fitness, but I still weigh damn near 280. Time to get ZOning for real and do this thing right. Looks like I;ll be on tha wagon for a while...


I need to clean up my act anyway, its not fair to my coworkers for me to weigh so much. Its one thing for me to be strong and powerful, its another to make them have to drag this anchor if anything ever goes awry....time for me to REALLY reap the benefits of the Zone married to Crossfit!

LETS DO THIS!!!
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Old 04-16-2009, 12:29 PM   #26
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4/16/09 WOD etc.

OK, back to the grind. Yesterday on shift we had a Fire in the middle of the day...2 hours or so on scene. Didn't feel up to doing a WOD...

Today 4/16/09 hit the next WOD on the main site, scaled it a bit:

Started off with CFWU

5 Rounds for Time:

135lb Deadlift x 12
95lb Hang Power Clean x 9
135lb Push Jerk x 6

Completed in 22:15

Hang Power Cleans are tough and my form isn't great so went with a lighter weight. Still a great workout. ALSO, I went and got my "Enter the Zone" book and will start reading tonight.
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Old 04-17-2009, 05:44 PM   #27
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Wod 4/17/09

A few days behind the mainsite, MY WOD today was "Heleen" but scaled a wee bit:

3 rounds for time
Run .25 miles
21 KB swings (40 lbs)
12 Pullups (assisted)

Completed in 18:18

WOuld have been done quicker, but the last run my back tightened up BADLY. Note to self, easy on the Back Extensions in the warm up the day after doing a LOT of Deadlifts.....
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Old 04-19-2009, 03:00 PM   #28
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WOD for 4/18 & 4/19/09

On shift on 4/18 at station 1. Truckroom Day and Station cleaning.

For WOD I borrowed a routine from Low Country CF in S.C.

5 rounds:
Run 400m
20 Pushups

Didn't time it, and of course got interrupted by an 3 car MVC, so part of the WOD involved full gear patient packaging and equipment setup.


4/19/09 WOD today is "Angie":

100 Pullups (assisted)
100 Pushups
100 Sit ups
100 Squats

Completed in 26:04, happy with the time, looking to get it down to sub 20:00 one of these days, and then see how my unassisted pullups are.

:rockon:
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Old 04-20-2009, 01:33 PM   #29
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Wod 4/20/09

Todays WOD is "Back Squats" 3x3x3x3x3

First did a warm up including 24" Box Jumps instead of Squats, stayed away from Pull ups after doing 100 yesterday

First Set: 225x3
Second: 295x3
Third: 315x3
Fourth: 365x3
Fifth: 315x3

Had to drop down on the last set. Finished up with SOme Pullups and Grip work.
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Old 04-23-2009, 07:05 AM   #30
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WOD 4/22/09 Deadlifts

Yesterday was an "Active Rest" Day. Did some Wall Ball and Pushups

Todays WOD is Deadlifts 1x5, Heavy. Started with a warm up including Pushups, assisted Pullups, and Box Jumps.

Deadlifts:

225, 315, 335, 345, 315

As far as I can recall, 345 is a PR for me. As a matter of fact, before this WOD, I'm pretty sure I'd never DL over 315. Very Nice!
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