WOD: Last Workout of '09

Warmup

-10 deadlifts

-10 swings

-10 pullups

Workout

These tabata couplets

-cleans / jerks

-mountain climbers / situps

-cleans / jerks

-mountain climbers / situps

Results

-cleans and jerks were kinda weak, but that was expected

-shoulders were getting tired during mountain climbers, not expected

-over all, enjoyed this one

WOD: Burpees

Warmup

3 rounds

-5 pullups

-10 situps

-10 squats

Workout

on the 2 min mark for 20 minutes

-10 burpees

Results

-easier than i thought

-might not be as out of shape as i thought

-but still out of shape

WOD: Easing Back In

Workout

5 rounds (not for time)

-5 double thrusters

-10 jumping pullups

-15 situps

Finish with tgu ladder

-3 left / 3 right

-2 left / 2 right

-1 left / 1 right

Results

-amazing out quickly i can fall out of shape

-pullups were tough...i guess that's the result of putting on weight while not working out

-feels good to get back at it

WOD: Another Quickie

Warmup

2 rounds

-6 pullups

-10 situps

-6 dips

-10 squats

Workout

4 rounds

-this circuit:

-5 double swings

-5 double cleans

-5 double squats

-5 double jerks

-10 jumping pullups

-15 leglifts

finished with 3 sets of farmers hold to exhaustion

Results

-definitely weak, out of shape and not motivated these days

WOD: 20 Pieces of Angie

Workout

20 rounds for time

-5 jumping pullups

-5 pushups

-5 situps

-5 squats

Results

-time: 18:36

-easier than I thought

-will try 10 pieces of angie next

WOD: Turkey Eve Tabata

Warmup

3 rounds

-6 pullups

-10 squats

-10 hindu pushups

Workout

The following tabata sequences

-alternate double press / sumo deadlift high pull

-leg lifts

-alternate double push press / sumo deadlift high pull

-leg lifts

Results

-averaged 5-6 presses, 9-10 sdhp, 7 leglifts

-got the heartrate going, but sorta out of shape too

-presses were tough

WOD: Bodyweight Stuff

Warmup

2 rounds of

-7 pullups

-10 squats

Workout

10 rounds for time

-10 burpees

-15 situps

-20 mountain climbers

Results

-time: 27:51

-I like this one

WOD: Cindy Cindy Cindy

Workout

As many rounds as possible in 20 minutes

-5 pullups

-10 pushups

-15 squats

Results

-11 rounds + 3 pullups

-less rounds than last time, but no jumping pullups this time which makes it tougher

-pullups were broken after the 6th round

WOD: Another Weak Showing

Warmup

2 rounds of

-6 pullups

-10 situps

-10 squats

Workout

The following tabata

-double thrusters

-swings

Results

-lasted only one tabata...not motivated

-the one round was tough though

WOD: Back After A Week Off

Workout

5 rounds (not for time)

-10 clean and jerk

-10 jumping pullups

-10 shredders (reverse crunch + bell pullover)

Results

-definitely feeling the week-off effect

-overall, a good come back workout

WOD: Bodyweight DOC x 2

Workout

Deck of cards

-H=squats x 2

-D=situps x 2

-C=pushups x 2

-S=mountain climbers x 2

-A=1 rep

-J=10 jumping pullups

Results

-time: 42:08

-pushups were the weak link

-liked doubling up the reps

WOD: 20 Minute Workout

Workout

As many arounds as possible in 20 min

-5 double cleans

-5 jumping pullups

-5 double jerks

Results

-12 rounds + 5 cleans and 5 pullups

-pullups were tougher than i thought they'd be

-probably should have done squats instead of cleans

WOD: Cleans, Jerks and Swings

Warmup

-deadlifts

-swings

-squats

-ribbons

Workout

2 rounds of this rotating tabata

-cleans

-swings

-jerks

-swings

Results

-not motivated + still sore = weak workout

-wanted to do 4 non-stop tabatas, not even close

-then wanted to to do 4 tabatas with rest between

-then quit after 2 rounds

WOD: Pullup Progressions

Workout

On the minute

-do 1 pullup the first minute, 2 the second, 3 the third and so on...for as long as you can

Results

-18 minutes + 17 pullups

-pullups were chair-assisted starting the 9th minute

-felt it in the biceps, forearms and abs

-definitely need to keep working on the pullups

WOD: Another One From Crossfit

Workout

For time:

-15 Squats
-15 Push-ups
-15 Pull-ups
-15 Sit-ups
-35 Squats
-35 Push-ups
-35 Pull-ups
-35 Sit-ups
-50 Squats
-50 Push-ups
-50 Pull-ups
-50 Sit-ups

Results

-time: 24:17

-almost met pukey

-situps were unbroken

-pullups were chair-assisted and too broken to note

-pushups

-15

-20,10,5

-10,10,10,10,10

-squats

-15

-25,10

-20,23,7

WOD: Moons Over My Frannie

Warmup

-10 deadlifts

-15 swings

-10 halos (5l/5r)

-10 bottom's up squats

Workout

Crossfit Fran: Rounds of 21,15,9 for time

-double thrusters (35lb)

-pullups

Results

-time: 10:07

-time was better than before

-pullups were WEAKER than before

-Reps

-T1: 18,3

-P1: 10,3,8 (last 8 were jumping)

-T2: 10,5

-P2: 4,11 (last 11 were jumping)

-T3: 7,2

-P3: 9 (all jumping)

WOD: 3 Exercises, 20 minutes

Warmup (25lb)

-10 deadlifts

-10 swings

-20 ribbons (10l/10r)

Workout

As many rounds as possible in 20 minutes

-10 see-saw presses (alt l/r)

-15 swings (24kg)

-20 situps

Results

-8 rounds + 10 presses/15 swings/17 situps

-need to increase the presses, decrease the situps

-might be better as a rotating tabata too

WOD: Burpees

Warmup

2 rounds of

-7 pullups

-10 situps

-7 dips

-10 squats

Workout

-10 burpees on the minute until exhaustion

Results

-135 burpees (13 min + 5 burpees)

-was hoping to last at least 15 min, poor showing

-need to stay in good "burpee" shape for the next Sissy Test

WOD: Elizabeth Kettlebell-style

Warmup

-20 slingshots (10l/10r)

-20 halos (10l/10r)

-10 deadlifts

Workout

Rounds of 21,15,9 for time

-double cleans

-dips

Results

-time: 6:35

-cleans were unbroken

-dips were broken at 15, 8, 5 respectively. Didn't keep track after the set was broken

-much better than the 12 min I posted a few months ago

WOD: Another 10 Rounds

Warmup (25lb)

-20 halos (10l/10r)

-10 good mornings

-10 bottoms up squats

-20 ribbons (10l/10r)

-10 swings

Workout

10 rounds for time (35lb)

-5 pullups

-5 double c&j

-5 kb burpees

Results

-time: 24:27

-last 2 rounds were jumping pullups

-reminded me how out of shape i am

WOD: A Quick Blast

Warmup

3 rounds of

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

6 rounds for time (35 lb)

-5 double clean+thruster

-10 spider pushups (alt left/right)

-5 rows right

-5 rows left

Results

-time: 17:08

-will go for 10 rounds next time (didn't have enough time today)

-would also like to roll rows/pushups into a beginning man-maker

WOD: Simple Circuit

Warmup

3 rounds of

-5 pullups

-10 situps

-5 dips

-10 squats

Workout

On the 5 min mark for 25 min:

-this one arm circuit (35lb), do all exercises on the left then move to the right

-5 swings

-5 cleans

-5 presses

-5 snatches

-2 reverse tgu's

Finished with a tabata of mountain climbers and a tabata of farmer's holds

Results

-5 min was a little too long for this circuit

-probably shoulda added 5 squats in there

-mountain climbers were tough