7+31= TUESDAY

 WOD- no sleep or eat 30hrs

burpees 3×15, vups 3×50

25# db Thrusters ( basically drop into full deep squat (db in shoulder position, and press up into full lockout mil press position, like on crossfit vids right?)

On the minute for 10 reps -15min

Did that for 15min 30 sec

Ok did Strength + a little extra

Extra was  Burpees 50, 30, 20, 15+ vups 50, with 1min bike crunch, 50 , 50 , 50 1 min bike crunch

I forgot to set timer but somewhere around 18-20min probably.

 Strength-

Squat

10 , 7 bar, 135- 5, 5

3 w 185

3w/ 190

3 w/190

1 w/ 195

 
Morning IS MINE!

3 w/ 190 (that is MAX )

 DId –

15 divebomber burpees+ 10 invert chins+ 10 medball behind head situps x 7 rounds

= 21min

7-30-MONDAY

MONDAY-

AM) pushups 4×25 w/ 4x1min back bridge holds/ 3x1min eachside Oblique planks+ 3min front plank

Later- WOD#1

Burpees 30,(20 for duration),

mountain climbers1min

, vups 50,

invert chins 10,

jumprope singles 100,

x 5 rounds

Burpees 20,

vups 50,

med ball twist 60sec,

x 3 rounds

Burpees 20

Weighted leg raisesx 20

X 3rounds

About 40-45 min

LATER -3hrs

STRENGTH

WARM UP AS RX- didweighted sit-ups though-1×30, 1×15,

DEADLIFT- 10, 7, 5,Bar, then 135+

5 w 205            ( 1×15 Decline sit-ups)

5 w  210          ( 1×15 Decline Sit-ups)

3 w 225  3rep max ( 1×15, Decline sit-ups)

3 w 225            (1×15 Decline sit-ups)

3 w 225  (bad form starting to creep in)

WOD- OUCH!

AMRAP 5minx 5 roundswith 2min rest in between:

(Pullups with lightband to barely get 5-6, Dips 10, walking lunges 15 each leg)

GOT 3 rounds each5min segment (going over about 10-23 sec) did 15 total rounds- Total time 35min

On dips got 10 formost first rounds then at end was doing 7 then rest a little then 3 morewithout letting go of bars) did lunges to and back right under bar so nopauses)

THEN Burpees x10 onto24’box + decline bench dragon flags x15= 5 rounds

2×15 Burpees = 18min

Bike home 25# rucksack

Burpees 15, vups 50,flutter kicks x 3 rounds

Ride to Lift

ABOUT-another 3-4 rounds of 15 burpees+ 3×10 incline pushupe+ 3x1min yoga leg holds+ 50vups+ 20 weighted

07-29-2012-SUNDAY

BLOODY RIDING

SUNDAY-

Wod: This was a hard one- did about 30 reps continous then 10-15 for rest of sets)

Max reps in 10 minutes

Backsquat 100#

GOT 152 reps total in 10min 20sec (rested 2 minutes)then

Max reps in 10 minutes

Deadlift 135#

Did 135# instead of 125 so I could use 45#’s Since my gym does not have Oly bumper sizes)

Got 122 reps in 10min 12sec

 Strength-

Push-Press

Warm ups 10,7,7,5,

5 w/ 70             In between each set was rotation of ( 6 reps assisted pull-ups total- 5×6)

5 w/85                                                                               ( 15 decline wieghted situps – 5×15)

5 w/85

3 w/ 95

5 w/85

5w/85

4-5 w/ 85

Then Circuit-

Burpees 30 (then 20 for rest/ rounds) 1min mountain climbers+ 10 toe to bar attemps+ 8 B/W dips+ 15 invert chins

5 rounds- 22minutes

bike home 15min (3-4minsprint at end)

 Circuit-Burpees 20, vups 50, x 6 rounds

Burpees 15, vups 50, Med ball pushups x8 reps, 50lb Rope Vest Curls x 8reps, x 5 rounds

Burpees 15 , Ankel wieghted leg ups x20,  Bike crunch 60sec, x 3 rounds

Total time about 30min +

3×20 one leg up pushups+ 4x1min back bends.

PM) Bike 15min + 6min hard

CIRCUITS:

Burpees 15, vups 50 , flutter kicks 100, x 3 rounds

Lunge Jumps 30,40,30 + med ball slams, 30,30, 100+ pushup jumps 3×10

Burpees 15, vups 50, x 3 rounds

Roll-ups 2×25, pushups with tuck 2×15, Burpees side jumps 2×10 + vups 2×50 with bike crunch 60

7-28-SATURDAY

OUCH!!

BIKE ONE HOUR

pushupsx4x25= back bends 4x1min

PM) Splits/Yoga+ planks+back bends

7=27 FRIDAY

AM) biking then

WOD–

5 Bulgarian squats each leg-then wait rest of minute

Then repeat for 30min

STRENGTH

warm up with bar Power Snatch (or as close as I can get, studied form techniques on crossfit/youtube.) 10,7,5,5

Then bar + 5’s= 55# x5 reps

65# for 5 reps

65# 5 reps

65# 5 reps

72# 3-4 reps

65# 5 reps (that appears to be max)

Burpees 30 (then 20 rest of rounds), mountain climbersx1min, Decline situps weighted x15, Dips B/w x 8 , Assted pull ups x 6-  5 ROUNDS= 24min

THEN- Decline Bench x 5

Toe to bar attempts x10

Single arm DB clean from floor to shoulder 50lb x7 each arm

5 Rounds= 15min+ maybe a bit more.

bike home + 50 burpees.

7-26-THURS

THURSDAY_

Started this AM

Pushups 25+ decline situps 10+ weighted leg raises 12=5 rounds+ 3×30 sec L sitholds+ yoga stretches 5min

Strength-

Front squats      rest 1min then                    BB rows

Warm ups- bar 10, + 20 7,7          warm ups – 10, then bar + 25= 7,5

5reps w/ 95                                     5 w/ 95

3reps w/ 115                                  5 w/ 105

3w/ 115   (100% 5 rep max)        5 w/105

3w/ 125                                           5 w/110 (90% 5 rep max)

3w/ 125                                           3 w/ 115

3 w/ 125                                          3 w/120

WOD Deadlifts 135#x 5 reps (64% 5rep max)+ 10 walkinglunges each leg (20 total)

AMRAP 4 min x 3

Got 4 rounds+ 4 rounds + 4 ½ rounds=14min total (last round was 10 reps deads)= total 16 1/2 rounds

Then Circuit= 30 Burpees, 1min mountain climbers+ 15weighted decline sit-ups+ 8 assissted chins

Repeat 5 rounds ( all otherrounds were 20 burps)= 21min

Then Circuit= 10 box jump Burpees 24’+ squat position cablerows x10 reps+ dips 8 reps= 5 rounds+ 2×20 Burpees= 24min

Bike 25min+ 3×15 Burpees w 3x10leg raises

Bike 30 min

Burpees 15 + vup 50 x 6 rounds +10 Burpees& 1min flutter kicks.=18min

SWIM WOD

Swim 100 yards get out of pool do 50 pushups ( did 20+20+10 on first then the rest of pushups were 20, 15,15 or 20 10,10,10- hope it is normal not to get all in a row?
did swim+pushups+swim+pushups+swim+pushups+swim+pushups+
swim+pushups+swim= 23min
Still in pool=
I did 10x25yard dashes with 30sec  rest in between,
then 2×25 side stoke, 2×25 breast stroke, 2×25 back rescue stroke, 1×50 sprint=
Total yardage = WOD=600+ Stroke (500) =1100
Total time= 43min+
PM) burpees 15, vups 50 , 60 bike crunchx 4 rounds

7-23/24-MONDAY-TUESDAY

MONDAY- PLANKS/YOGA

TUESDAY-

Pushups 4x25x 1min back bends+3×30 sec l-sit holds

Wod:

Amrap in 20

10 hang power cleans 45#barbell

10 front squats 45# barbell

10 pullups with bands

I did not have to stop on any ofthe cleans (so no penalty pull-ups)

I did 11 rounds in 21minutes(last round was 30 cleans,30 squats and ten pull-ups  to burn out)

Then after was

(Burpees 30+Mountain climbers1min)

Reverse leg raises x10

(Burpees x20 for rest of rounds+1min mountain climbers)

Decline sit-ups x 10 with1minutes 10lb twist

Did 6 rounds back and forth total=(5 x10 leg raises/5×10 sit-ups/5x1min twist/5x1min mountain climbers/120 Burpees)

Then 15 divebomber Burpees x 1minheavy bag knees= 3 rounds

Totals= (25minutes)

Strength-

Limited warm-up as I did yoga prior to WOD-

Warm-up bench- 10wbar 7w bar+ 20 5 w/ 95

5w / 135

5 w/ 145

5w/ 150 (5rep max- back bent to struggle last rep)

5w/ 150

5w/150

5w/150

5w/150

4w/ 155

In between each bench attempt was circuit of

36′ -40′?- box jumps x12 ( 10 x12jumps total) then right into

BB curls 55lbs- x10, (5 sets)+2×6 w/ 65)-rest about 30-40sec before bench

so it went bench/jumps/curls-repeat

Rest 1-2min

Then another- A1) dips 5×10

A2) assted neutral grip pull-ups 5×5 (rest 30sec before each round)

WOD#3              

Burpees 20        Burpees 15                       Burpees 15

Vups 50             Jumprope 100singles      rollups 25

6rounds             vups50                               Vups 50 w/60 bike crunch w/1mn flutterkicks      5rounds                              3 rounds

Lunge jumps 3×35+ 5×10 incline pushups feet on top heavy bag+ 2×15 Burpees+ 2×50 vups with bike crunch 60 reps

Total time = 1hr 15min +