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Old 01-24-2010, 10:30 AM   #1
Jordan Wallace
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Cool Runnings.

Hi Guys, decided to start to keep a log, so here it goes. Current stats are

Height - 5ft 5inches
Weight - 64kg or 141lb
Age - 17.


22/1/2010

5 Rounds For Time;

Row 500m
10 Burpee
10 SHDP 95lb
10 Thruster 95lb
10 Dips
10 WSU 22lb
10 Swings 44lb
10 Deadlift 185lb
10 Double KB PP 2x36lb
10 Pull Up
10 Wall Ball
Run 400m

At Night Squats -

5x95kg
4x100kg
3x102.5kg
2x105kg
1x107.5kg

Romanian Deads
3x10x75kg

Front Squats
3x10x75


Time was 40:22. Long drawn out effort, too long, i have been doing these types of WOD 6 on, 1 off, Waste of time. Squats were good accept last rep, brother said it was just parallel, not good enough.

From now on im doing a 3 on, 1 off, 2 on, 1 off schedule. i think this will aid my training even more. Metcon aint gonna last longer than 25 minutes and 3-4 x 5k runs each week.

23/1/2010

Rest Day

Worked with my brother all day, so was a workout in itself.

24/1/2010

Morning 8am.

Run 800
21 185lb Deadlifts
9 Burpee
Run 800
15 185lb Deadlifts
15 Burpee
Run 800
9 185lb Deadlifts
21 Burpee
Run 800


Time - 19:20 Good Time, very happy, rest working already.

5 Min rest

"Helen"

3 Rounds

12 Pull Ups
21 Swings 22kg
Run 400

Time - 8:32. Really Happy with this, new PR, New 24kg bell comes next week so gonna attack it Rx'd. Got 2x1kg plates taped to the bottom at the moment

Then 5k Run at 19:58. Happy Here, good time on 5k

Afternoon -

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

WO went well, first time doing it, got 13:03 Rx'd Pull Ups Killed Me.

Then Deadlifts

5 x 105
4 x 115
3 x 120
2 x 130
1 x 140

Last Deadlift was pooo, Back far too high at address and chest not pushed out.

3x10 60kg BOR

5x5 10kg Weighted Pull Up.
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Old 01-25-2010, 01:30 PM   #2
Jordan Wallace
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Re: Cool Runnings.

25/01/2010

8am ;

Run 400
21 Swing 22kg
21 SDHP 22kg
21 Push Press 2x16kg KB
Row 500

Run 400
15 Dips
15 Pull Ups
15 Burpee
Row 500

Run 400
9 Burpee 80kg
9 Deadlift
9 C&J at 50kg
Row 500

Run 400
Row 500

Time 21:30


Then
"Annie Are You Ok, You Got The Runs?"

21-15-9
Burpee
Row
SDHP 32.5kg
Thruster 32.5kg
Wall Ball
MB Clean
*With a run before the 21, before 15, before and after 9.

Time 20:09

Good Workouts today, Felt fresh, fast and really strong. New schedule seems to be working.

12pm

Bench

3x65kg
3x70
3x72.5
2x75
2x75

Incline bench

3x10 50kg

5x800M run, 1 minute rest.

3:17
3:10
3:07
3:07
3:01.

Good Runs, Trying to get these times down for my assessment at school, need under 3, closer to 2:50.

At Night at my affiliate

Took On Two AMRAP 15.

A) 10 Push Press
10 Rope Pull Ups

B) 5 MB Clean
10 Press Ups
15 Swings 20kg


In A) Scored 9 rounds, chose 50kg for PP, was to heavy for me. B) Got 15 rounds, Much easier than part A.
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Old 01-26-2010, 01:42 PM   #3
Jordan Wallace
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Re: Cool Runnings.

29/01/2010

Run 400
21 Burpee
21 Thruster 42.5kg
21 Calorie Row
Run 400
15 Burpee
15 Thruster 42.5kg
15 Calorie Row
Run 400
9 Burpee
9 Thruster 42.5kg
9 Calorie Row
Run 400

Time 24:06


Tired this morning, little stomach bug too, don't think this helped.

Then 15 Time trail, covered 2.25 miles.

Slow paced running today, legs felt heavy.

Then

21-15-9

Bw Deadlift (went to 70kg)
.75 BW squat (went to 50kg)
.5 BW Press (went to 40kg)
Burpee

Time 11:08.


Felt good on this one, overlooked the 6 O'clock class so did this little buetey after as a finisher.
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Old 01-27-2010, 02:20 PM   #4
Jordan Wallace
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Re: Cool Runnings.

27/01/2010

For time:

Run 800 Meters

then do 5 rounds:
10 pull-ups
15 thrusters (95#)
20 KB swing (55#).

Then run 800 M.

Time - 18:21


Stole this from Sealfit, They have had some really good WOD's lately. This was was sharp and quick, good WOD.

5km Run Time - 18:34

Really Pleased with this, new course record and fastest time for a while.

At Night.

Squats

5x3 @ 90kg

Lunge

4x12 @ 30kg

Romanian Deadlift

4x12 @ 70kg


Just started Joe Defranco's WS4SB, so just getting set into the program, making sure all technique are perfect.

5 Rounds for time -

1 muscle up
3 Hang Power Clean
5 Thrusters
7 SDHP
9 Burpee's

Time - 8:48

Felt good, just my SDHP need work, these really let me down. HAppy with my MU though, that are getting better and better.
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Old 01-28-2010, 02:25 PM   #5
Jordan Wallace
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Re: Cool Runnings.

28/01/2010

PARTY WITH THE GIRLS

Elizabeth 400 m Run 21 Squat Cleans (75) 21 Ring Dips
Angie 20 Pullups 20 Pushups 20 Situps 20 Squats
Kelly 400 m Run 30 Box Jumps 30 Wall Ball Shots
Fran 21 Thrusters (75) 21 Pullups
Helen 400 m Run 21 Swings (52) 12 Pullups
Grace 30 Clean and Jerks (75)
Nancy - Run 400m - 15 OHS (45)

Time - 22:30


Good WOD, first time doing it, gonna hit it agin in 3/4 months, could do transitions faster.

21-15-9

Hang Power Snatch (20kg)
Row Calories
Burpee
Mb Smash

*Run 400m before and after each round.

Time - 18:30


Weights.

Bench

5x3 @ 70kg

Incline DB

4x10 @ 26kg

BOR

4x10 @ 60kg

Cable Scarecrow

3x12 @ 15kg

At My Affiliate -

" The Chipper "

15 barbell squat cleans (100 lb.)
30 toes to bar
30 box jumps (24 box)
15 muscle-ups
30 push presses/push jerks (40-lb. dumbbells)
30 double-unders
15 thrusters (95lb.)
30 pull-ups
30 burpees
300 overhead walking lunges (45-lb. plate)

Time - 19:30


Had to scale Cleans and Thrusters to female weights, due to being unable to proficiently do the exercises. However, the 15 muscle ups killed me, got 12 consecutive which is new a record, all with full arm extension at bottom and top.
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Old 01-29-2010, 02:38 PM   #6
Jordan Wallace
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Re: Cool Runnings.

29/01/2010

Run 800

then 10 rounds of :

5 Deadlift @ 90kg
5 Burpee

Run 800

then 10 rounds of :

5 Thruster @ 45kg
5 Burpee


Run 800

Time - 24:29


NINJA'S MILE

Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400

Once through for time

Time - 13:50

Then 4x5 min intervals, all covering 1300m

Weights

Press

5@40

5@42.5

8@45
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Last edited by Jordan Wallace : 01-29-2010 at 02:42 PM.
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Old 01-29-2010, 02:44 PM   #7
Laurie Smith
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Re: Cool Runnings.

You've got some nice times there.
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Old 01-29-2010, 02:45 PM   #8
Jordan Wallace
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Re: Cool Runnings.

Quote:
Originally Posted by Laurie Smith View Post
You've got some nice times there.
Thanks! Nice to see someone has been looking.
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Old 01-31-2010, 01:39 PM   #9
Jordan Wallace
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Re: Cool Runnings.

30/01/2010

Strongman

6 x 100m Prowler sprints 20kg
6 x 100m Prowler sprints 30kg
6 x 100m Prowler sprints 40kg

Heavy Log C&P 3xfail (15,16,20)

Heavy sled Drags 10x100m 30kg



31/01/2010

10k run - 42 flat.


Run was slow due to 3inch of snow
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Old 02-04-2010, 01:39 PM   #10
Jordan Wallace
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Re: Cool Runnings.

1/2/2010

21-18-15-12-9-6

Bw deadlift
45kg thruster
burpee
row
swing
Wall ball

*run 400m after each round

Time - 23:34


5 Rounds -
Row 500
21 Burpee
Run 400


23:45

Deadlift

5@102
5@115
10@122



2/2/2010

Big Phat Helen

5 rounds -

Run 800
21 Swings
12 Pull ups

20:45

21-15-9
Burpee
Swings 20kg
Row
Thruster 45kg
SDHP 20kg


10 flat

Bench
5@60
5@65
6@70
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