4x1000 + Tabata

2008-12-30
WOD

M/1.72m/62kg

Morning
4x1000 1 min rest

3:39.3
3:40.1
3:40.6
3:41.2

Stretch
Hold Headstand for 1 minute

Evening Workout
Tabata

Starting new cycle, 2-a-days

2008-12-29
WOD

m/1.72m/62kg

Morning
Warm-up x5
jump-rope 100 skips
10kg med ball cleans 10

Dumbbells Kg's

standing press (x1) 16,18,20,22,24
push press (x3)20,22,24,26,28
push jerk (x5) 22,24,26,28,30

Michael, you are no angel

2008-12-28
WOD

I am wrecked from yesterday.

Michael

row 800M
50 Back extensions
50 abmat situps

time = 18:14

totally wrecked by the sloshpipe.

Doubled Under a slosh pipe

2008-12-27
WOD

100 Double unders
10 Sloshpipe Zercher Squats
90 Double Unders
10 Sloshpipe Zercher Squats
.
.
.
.
.
.
.
10 Double Unders
10 Sloshpipe Zercher Squats

Time = 3t8:47

Stretch

Passout

Broke an end on my sloshpipe dropping it between sets.

Weighted Rowing Helen

2008-12-26
WOD
M/1.72m/62kg

Rowing Helen with 10kg weight vest
Paced at 5 minutes/round

Row 400m
21 KB swings 24kg
12 pullups 10kg weight vest

Total Time = 15:24

Abs + Stretching

10kg Angie (make up post)

2008-12-25
WOD

The Christmas Present to Angie

Warmup

1000 jump rope hops
Dots

Wearing 10kg weight vest
100 pullups
100 squats
100 pushup
100 situps

Time 37:55

Stretch

Fight Gone Psycho

2008-12-13
WOD

Fight Gone Bad

10kg Ball Slams
Full release jumping pull-ups (8ft bar)
24kg KB Swings
16kg DB pushpress
rowing for Kcal

rounds and reps and total
20+15+25+20+18= 95
15+15+20+17+18= 85
15+15+17+17+18= 82
total = 262

Abs+Stretching

Oh the humanity

2008-12-12
WOD

5 1000M intervals C2 Level 2
2 minutes rest between intervals

3:38.1
3:38.6
3:39.8
3:40.1
3:42.7

Stretch and ABS

Much more painful after month away from the C2.

Fight for your rights to pukie

2008-12-11
WOD

Fight Gone Bad

10kg Ball Slams
Full release jumping pull-ups (8ft bar)
24kg KB Swings
16kg DB pushpress
rowing for Kcal

rounds and reps and total
20+15+25+20+18= 98
17+12+20+17+18= 84
15+12+17+15+18= 77
total = 259

Abs + stretching

Tabata, Tabata, Tabata

2008-12-10
WOD

Tabata

Pull-ups 6
Squats 17
Push-ups 14
Sit-ups 12
Rowing 7
Total = 56

Stretch

Yesterday's WOD
2008-12-09
WOD
Row 5000M
Time = 18:56

Stretch + Abs

quitting on your workout

2008-12-08
WOD

4 intervals
Row 1000M rest 2 minutes

Set pace at 3:40

I quit after I let the pace boat beat me in the third interval

Stretched and decided to try again tonight.

I am in agony, sore quads, sore upper back. I am blaming the slosh pipe.

20 minutes to instability

2008-12-07
WOD

How many rounds can you do in 20 minutes

15 10kg ball slams
15 abmat Sit-ups
15 Sloshpipe Zercher squats
15 clapping push-ups

Total = 5 Rounds + 5 slams

The sloshpipe is the killer.

Stretch

Squat, Dip, Pull, Push, and Squat

2008-12-06
WOD

For time:
100 squats
4 dips
4 pull-up
4 HSPU
80 squats
8 dips
8 pull-ups
8 HSPU
60 squats
12 Dips
12 pull-ups
12 HSPU
40 squats
16 dips
16 pull-ups
16 HSPU
20 squats
20 Dips
20 Pull-ups
20 HSPU

42:18

HSPU = Hand Stand Push-up = Death

100 sloshpipe Zercher Squats

2008-12-05
WOD

a bit of ME black box
5x5
press, push-press, push jerk
35,40,45,50,55

100 sloshpipe squats for time

9:46

Paced under 10 minutes.

No need for abs.

fight gone bad

WOD
2008-12-04

First ever 5 rounds of FGB

10kg ball slams
full release jumping pull-ups
KB swings 24kg
32kg DB push-press
Kcal rowing

total = 425

Paced to 85/round

20 slams
15 pull-ups
20 swings
15 PP
15 kcal

I can go harder!