-joint/mobility stuff
-deadlifts
-swings
-ribbons
Workout
10 rounds for time
-10 jumping pullups
-10 pushups
-10 situps
-10 squats
Results
-time: 23:47
-jumping pullups broke in 7th round
-this was a fun way to start the day
Sunday, February 28, 2010
Friday, February 26, 2010
WOD: Thrusters and Rows
Workout
These tabata sequences
-thrusters & ring rows
-situps
-thrusters & ring rows
Results
-not motivated at all today
-stopped half way through the 3rd round, just didn't feel like it anymore
-at least i forced myselft to work out a little
Wednesday, February 24, 2010
WOD: 100 Reps of LCCJ
Workout
-100 reps of LCCJ anyway you can
Results
-time: 24:41
-reps: 30,12,15,20,14,9
-pretty poor performance, disappointed
Monday, February 22, 2010
WOD: Bells, Bodyweight and Tabata
Warmup
-apartment sprints
-deadlifts
-swings
Workout
These separate tabata sequences
-figure 8s w/ chest-high slap
-moutain climbers
-scissor kicks
-single bell thrusters (wall balls) (35lb)
-half burpees
-scissor kicks
Results
-fig 8s were easy
-shoulders were getting sore during mountain climbers
-really started feeling the abs about half way through the scissor kicks
-failed on the thrusters - completed all 8 sets, just not all 20 seconds of each
-failed on half burpees, usually a couple secs early...shoulders were hurting.
-this was a fun. might have to drop the weight down on the thrusters next time
Sunday, February 21, 2010
WOD: Another 20 Min
Workout
As many rounds as possibe in 20 min
-5 kettlebell burpees
-10 ring rows
-15 leg lifts
Finished with a tabata of calf raises (farmer holds)
Results
-8 rounds
-this would be better for 30 minutes
-leg lifts were getting tough
-had to raise the rings kinda high for the rows, a little too weak there right now
-calf raises were sort of a rocking motion
-hoping the calf raises will help condition my feet for lccj
Ring Exercises
Now that I have a set of rings, I thought I'd try to put together a collection of ring exercises. A lot of these can be done without rings, but why not show the ring variations.
Unfortunately for me, I have my rings hanging off of my pullup bar in the doorway for now. That limits the amount of room I have and therefore the amount of exercises I can do. But I plan on buying a pullup station eventually.
Ring Pushup
Ring Dips
Tricep Extensions
Ring Curls
Ring Fly
Ring Rollout
Lawnmower Extension
Single Leg Squat
Muscle Up
Assortment/Routines
Saturday, February 20, 2010
WOD: LCCJ Stuff
Workout
-10 min one arm lccj, alt l/r on the min
-10 min one arm clean, alt l/r on the min
-10 min one arm jerk, alt l/r on the min
-10 min one arm swing, alt l/r on the min
Results
-didn't keep track of reps for lccj, cleans or jerks
-lccj was pretty easy, but feet were hurting
-cleans were tough at first, easier as my form improved
-jerks felt good
-failed on the swings, just did 20 reps per min (about 40 sec)
-might drop swings down to 25lb next time
-like this one
Friday, February 19, 2010
My New Rings!!
I've been wanting a set of rings for a while now, but I wanted to get a decent set and didn't feel like spending too much money. Well Perform Better had a sale on their Elite EXF Rings PLUS free shipping....so I decided to take the plunge.
Check 'em out!!!
Thursday, February 18, 2010
WOD: Fives for Twenty
Workout
As many rounds as possible in 20 min
-5 pullups
-5 deck squats (35lb kb)
-5 clapping pushups
Results
-9 rounds + 5 pullups and 5 deck squats
-pullups broken starting 5th round
-jumping pullups started in 9th round
-probably should shoot for more rounds instead of more strict pullups
-like this one
Wednesday, February 17, 2010
WOD: Tabata'ing Today
Warmup
With the 25lb bell
-deadlifts
-windmills
-swing/catch/squat
-ribbons
Workout
The following separate tabata sequences
-double cleans
-double jerks
-russian twists
-double cleans
-double jerks
-russian twists
Results
-cleans reps: 5-7 first round, 4-5 second round
-jerks reps: 5 first round, 4 second round
-russian twists reps: 10-16 both rounds
-twists with hands behind my head, not sure if that's still technically a russian twist
-pushed pretty hard first round, kinda worked on form second round
Monday, February 15, 2010
WOD: Up and Down the Ladder
Workout
-10 SDHP (24kg)
-20 burpees
-20 sdhp (24kg)
-15 burpees
-30 sdhp (24kg)
-10 burpees
-40 sdhp (24kg)
- 5 burpees
-30 sdhp (24kg)
-10 burpees
-20 sdhp (24kg)
-15 burpees
-10 sdhp (24kg)
-20 burpees
Results
-time: 40:27
-LOTS of time spent resting, heart rate was soaring
-burpees were unbroken
-sdhp reps broke on 40 (20/20) and 30 (15/15)
-this one was tough
Sunday, February 14, 2010
WOD: 20 Minutes of Snatches
Warmup
With the 25lb bell
-slingshots
-ribbons
-swing/catch squat
-tgu+windmill
Workout
For 20 minutes: 15s work/15 s rest
-snatch left
-snatch right
Finished with a tabata of shrugs
Results
-grip was getting slippery toward the end
-shrugs were tough with sore forearms
Saturday, February 13, 2010
WOD: LCCJ Test
Workout
Double LCCJ til exhaustion
Results
-lasted 6:37
-gave up WAY too easily (was really curious how long it had been)
-plan to hit the 10 min mark by early April
Thursday, February 11, 2010
WOD: Elliptical
Workout
-45 minutes on the Elliptical
Results
-decided to give the upper body a little break today
-had to sit down and just pedal a few times to relieve lower back pain
-legs got a little sore, but not bad at all
-no problem with with stamina, lungs were just fine
Wednesday, February 10, 2010
WOD: One Card at a Time
Workout
Deck of Cards:
-H = Double Cleans
-D = Double Jerks
-C = Pushups
-S = Russian Twists (l/r = 1 rep)
-A = 1 rep
-J = 30 Mountain Climbers
Results
-time: 40:25
-jerks were getting tough!
-cleans weren't quite as tough as i anticipated
-mountain climbers make a great joker
-really like this one
Monday, February 8, 2010
WOD: Light Ladders
Warmup
-apartment sprints
-2 rounds of pullup/situp/pushup/squat
Workout
Using the 25lb bell
Ladder 5-1
-tgu left
-tgu right
Ladder 10-1
-two arm thrusters x 2 ("wall balls")
-ribbons alt l/r (l/r = 1 rep)
-woodchops left
-woodchops right
Results
-still sore from shoveling, thought a light day with a lot of movement would be good
-everything was pretty easy.
-really like those kb wall balls
Thursday, February 4, 2010
WOD: Simple Double Circuit
Warmup
-walking lunges
-apartment srpints
-pullups
-deadlifts
Workout
5 rounds of this double kb circuit (35lb)
-5 cleans
-5 squats
-5 presses
-5 pushups
Finished with a tabata alternating suitcase rows/shrugs
Results
-presses got surprisingly difficult
-need to work in suitcase rows more often
-like this one
Tuesday, February 2, 2010
WOD: Bodyweight Tabata
Workout
5 rounds of this rotating tabata
-pushups
-russian twists
-chair assisted pullups
-russian twists
Results
-averaged 10 on each (1 twist = l+r)
-so 20 per round, 100 total for each exercise
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