Monday, February 16, 2009
Sunday, February 15, 2009
Metcon special
- 50 35# plate swings
- 21 burpees
- 400m run
time 19:52...last 400m was painful. Back was tight...jog, walk, jog, walk. Did workout at high school track. Temperature about 40F.
100 day challenge - YTD burpees 1178...it was nice to have burpees as part of the WOD!
Rest day tomorrow!
Saturday, February 14, 2009
SDHP & ring dips
95# SDHP, 10 ring dips, 7 or 6 burpees
first 2 rounds of ring dips were strict, round 3 was jumping, rounds 4-7 were band assisted.
time 17:19
100 day challenge - 1115 burpees YTD
Friday, February 13, 2009
Fran lite
75# thrusters
pullups
time 5:55 new PR
first set unbroken...awesome workout!
44 burpees this morning - YTD 1070
Thursday, February 12, 2009
Wednesday, February 11, 2009
burpees, cleans & dips
Altered WOD as Rx to include burpees instead of double unders...
- 22 burpees
- 45 115# cleans (mostly hang power cleans, some were from the floor)
- 45 ring dips (39 ring dips, 2 bench dips (3:1), 4 were bar dips (2:1)
- 21 burpees
time 22:31
Arms still tired from yesterday's weighted dips & pullups after the WOD...that's what I get for not sticking to the plan. Pushups on final 21 burpees were hard. I noticed, too, my legs are feeling the effects of yesterday's deadlifts when I'd pull the bar from the floor. I'm welcoming tomorrows and dinner at the Porch!
Tuesday, February 10, 2009
deadlift 1-1-1-1-1-1-1
WOD as Rx 275, 295, 305, 315, 305, 320, 295
Beat total from CFT last month by 45#, so at least I know I can get more than 275! I had a hard time with grip, the bar felt a little slick and wanted to roll out of my hand. Probably could've done more on the last set, but was afraid of dropping the bar.
Did some ghd situps, weighted pullups, and weighted dips after WOD. Tried to do a muscleup on pullup bar, got pretty high up, but need to work on form to get over the hump!
100 day challenge - 22 burpees before, 20 after WOD - 950 burpees YTD