WOD

[duckduckdog]

9/9/2011

Bear Market

3 Rounds:

10 Bear Complexes (95/35)
25 Spiderman Push-ups
25 Dips
60 Second Plank Hold
Run 1/2 mile


Didn't time these rounds as it was the first time we did bear complexes and I wanted to be able to focus on form but it was a hell of a workout. Total workout took about 38 minutes. Wife renamed bear complexes - she calls them "Worst than burpees"

[duckduckdog]

9/12/2011

5K Run - 26:30

4 rounds:
25 pushups
25 situps
25 burpees

8:20

[XHailGC]

Yep!

[ame]http://www.youtube.com/watch?v=66-v0AaANHk&feature=relmfu[/ame]

[Fish]

9/12/2011

4 rounds:
25 pushups
25 situps
25 burpees

8:20

Not bad. Not bad at all.

Were you breathing hard?

[duckduckdog]

Not bad. Not bad at all.

Were you breathing hard?

when I was able to breathe - yes....

[duckduckdog]

9/13/2011

Run 1/2 mile - 4:16

3 Rounds:

10 Push Press (95#)
15 Weighted Dips (20#)
10 SDHP (115#)

22:05

Run 1/2 Mile: 4:08

[Fish]

145# SDHP's is pretty damn ambitious.

Be honest. That's what slowed you down wasn't it?

[socoz71]

Throwing some non-crossfit in the mix.


Today was a chest day



15 minutes of cardio treadmill/jump rope


Flat dumbell press- 2x8 (150#) 2x6 (160#)
Incline dumbell chest flys-2x8(100#) 2x6 (110#)
Incline dumbell press- 2x8 (130#) 2x6 (140#)
Dumbell chest spreaders- 2x8 (80#) 2x6 (90#)
Cable flys- 2x8, 2x6
Cable crossovers- 2x8, 2x6
Weighted leaning forward dips- 4x8 (45#)

If I still have gas in the tank the last set keeps going until failure.

[duckduckdog]

145# SDHP's is pretty damn ambitious.

Be honest. That's what slowed you down wasn't it?

That should have been 115 on the SDHP - I'll fix it.

[Glenn]

CFS WOD Sept 14, 2011
10 ground to overhead 155/105
500 meter row
X3
Extra Credit: Handstand walks

15:37

Stunk this one up. Slow on my GTOH. Concentrated hard on form to make sure I didn't tweak the wing. 30 reps of clean and jerk at 155# and no pain. None.

My 500 m row splits were 1:48, 1:45, 1:47

[duckduckdog]

9/15/2011

4 rounds:

10 toes to bar
15 dips
25 squat jumps
10 pullups
50 single unders
run 1/4 mile

Time: 31:04

[duckduckdog]

9/19/2011

3 Rounds:

Wall ball - 25
Resistance band run - 75 yards (pulling one way, resisting on the way back - need a partner)
Sprint - 75 yards
Frog hop - 75 yards
Burpee - 25
Push-up - 25

Extra credit - run 1 mile - 10 toes to bar

Got a text some time during the workout so my stopwatch didn't run the whole time. Workout took somewhere around 50 minutes.

[duckduckdog]

9/20/2011

Run 3 miles
After 1st 1/2 mile - 25 pushups
After 2nd 1/2 mile - 25 burpess
After 3rd 1/2 mile - 50 squats
After 4th 1/2 mile -50 single unders
After 5th 1/2 mile - 25 pushups
After last 1/2 mile - 2 rounds - 30 second single unders, 60 second plank hold

50:20

[duckduckdog]

9/21/2011

Body Shop

12-9-6
Back Squat
Bench
Deadlift
Pull-Up
Push Press
Knees to Elbows

[jwilliams]

Throwing some non-crossfit in the mix.


Today was a chest day



15 minutes of cardio treadmill/jump rope


Flat dumbell press- 2x8 (150#) 2x6 (160#)
Incline dumbell chest flys-2x8(100#) 2x6 (110#)
Incline dumbell press- 2x8 (130#) 2x6 (140#)
Dumbell chest spreaders- 2x8 (80#) 2x6 (90#)
Cable flys- 2x8, 2x6
Cable crossovers- 2x8, 2x6
Weighted leaning forward dips- 4x8 (45#)

If I still have gas in the tank the last set keeps going until failure.

Dude- 160lb dumbells are very, very serious. Even for straight dumbell press.

90lb dumbells for flies? Really?

[Fish]

09/20

3 Rounds for time

400 meter sprint
15 chest to bar pull ups
25 air squats

14:26

Slow

[duckduckdog]

What got you? The runs or the pull-ups?

[Glenn]

Tripping over his blown out, bologna like, dangling labia.

[Fish]

It was a combination of things. The pulls ups didn't flow like they usually do and I was out of gas on the runs. I ate poorly over the weekend and it shows.

Glenn's one to talk about vaginitis. That guy had the first recorded case.

[duckduckdog]

weird how much your diet effects you - I had a really bad weekend not long ago and was dragging all week!