WOD 090728

As many rounds as possible in 20 mins of:

7 Pull ups
7 Burpees

Post rounds to comments.

WOD 090726

Clean 3,3,3,1,1,1

Find your 1 rep max. Post load to comments.

WOD 090725

Tabata Mash up

Row
Overhead Squat
Double Under
Thruster

8 intervals of each exercise with 20 seconds of work and 10 seconds of rest per interval. No rest between exercises. Your score is equal to total calories for the row plus total reps on other exercises. Post score to comments.

WOD 090722

Run 5K

Post time to comments

WOD 090721

Press

5, 5, 5, 5, 5

Work up to heaviest set of 5. Post loads to comments

WOD 090720

7 rounds

2 Deadlift 315#
7 Pull ups

Post time to comments.

WOD 090719

3 Rounds

Run 200m
10 SDHP

Post time to comments

WOD 090718

Back Squat

5,5,5,5,5

Work up to a heavy set of 5. Post loads to comments.

WOD 090717

10 Min AMRAP

3 Ring Dips
5 Thrusters
7 Situps

Pick a weight for the thrusters that is challenging, but not super heavy. Post rounds and change to comments.

Rest Day

First day of rest after first 3 days of my 3 month workout plan. I feel pretty good right now. I have been at a solid 16 zone blocks a day for this whole week. Yesterday on day 3 I had to change workouts. I originally planned to do Helen, but my legs were pretty beat up from the previous 2 days, that is why I did the push jerk/burpees WOD. I think it balanced out the 3 days better than Helen would have.I definitely learned that when programming, you have to be mindful of overusing body parts in a 3 day cycle(the legs in this instance).

I am feeling a lot more energy from zoning than I was just eating whatever the hell I wanted. I am anxious to see how this next cycle goes since I am almost a week in and my body is adjusting to it. Next rest day I will report any changes, including recording my weight. weight right now is 201#. I have been thinking about goals and I figure it is best to chase 1 goal at a time, so my goal is to have 30 kipping pullups by October. I know it is doable, I just have to stick to it. I think after that it will be to get a muscle-up by years end. Should have one already since I have been doing crossfit for 2 years now. Guess my commitment aint what I thought it was.

WOD 090715

For time:

5 Rounds

145# Overhead anyway
8 Burpees

This is a scaled version of a workout called "Freddy's Revenge." Post time to comments.

WOD 090714

Clean

3,3,3,3,3

Work up to a max set of 3. Post loads to comments

WOD 090713

For time

5 Rounds:

100 rope jumps
50 squats

Post time to comments.

New set up

From now on I'm going to post the Workout of the day and my results will be posted to comments a la crossfit.com. On rest days I will comment on my recovery and whatever else is on my mind with regards to training. I am using the Max Effort Black Box training model with a 3 day on 1 day off cycle with the occasional 2 days rest thrown in. I have already planned out 3 months worth of WODs. Afterward I'll look back and see what kind of progress I've made.

WOD 7/09/09

Today's WOD at CFDV was Badger:

3 Rounds

30 95# Squat cleans
30 Pullups
800m Run

I thought that this goes against gaining power and my legs are beat up from the past two days so I made it into this:

For time:

30 Push Jerks 95#
30 Pullups
800m Row

Time: 7:33

I liked this! Way more fun and it was something I needed. I always need overhead work, my pullups suck so I needed to work on them(they were the bulk of the time) and I never really get to row so I felt like this was a great WOD. I'm gonna keep this one in the rotation. Next up; REST DAY!!!