Tuesday 02/10/2009

It ought to be "high fat" diet, but I couldn't find a card that said that. Oh well. Yay for the Anabolic Diet.

WOD
"Betty"
5 rounds
12 Push Press (65#)
20 Box Jumps

Time: 8:13

Post-WOD WOD:
10-9-8-7-6-5-4-3-2-1
Pushup
V-up

WOD: NavySEALs.com CF WOD

Phase I: Preparation
Jump Rope 50 double unders. Warm up for Press Sequence w/ low weight, high rep press sequence until you reach failure, then rest 5 minutes

Phase II: Strength

Press 1-1-1-1-1 (65-70-75-80-85)
Push Press 3-3-3-3-3 (85-90-95-100-105)
Push Jerk 5-5-5-5-5 (95-100-105-110-115)

This linear progression in terms of the weight I used doesn't look quite right to me. I think I stopped sometime before the point where I would have been maxed out. I need to read up more on how to perform these workouts.

Phase III: Core:
100 four-count leg-levers, 100 four-count flutter kicks

***

Tuesday 01/13/2009

WOD
AMRAP in 20 min:
5 Shoulder Presses (65#)
10 Ring Dips
15 Pushups

WOD
NavySEALs.com CF WOD

Phase I: Jump Rope 50 double unders or 400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:

Phase II: 2 rounds for time:
1000m Row (sub 8-minute bike)
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!

Round 1: 12:09
Round 2: 11:53

Notes: High intensity MetCon. Coming out of the gate with rowing and thrusters will make this a challenging but fun workout. Burpee penalty is to keep you motivated second round.

***

Wednesday 10/15/2008

WOD
5-10-15-20-15-10-5 reps of:
Overhead Squat (45#)
V-Up
Shoulder Press (45#)
Decline Situp (25#)

Swim Workout
W/U: 500 m
Drill Work: 500 m
Workout: 100/200/300/400/500/400/300/200/100 free

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Dead Hang Pullups
2-for-1 Wall Ball Shots

***
"If it's very painful for you to criticize your friends - you're safe in doing it. But if you take the slightest pleasure in it, that's the time to hold your tongue."
- Alice Duer Miller

Tuesday 10/14/2008

WOD
3 rounds of 21 reps:
1-Arm DB Hang Power Snatch (R)
Pushup
1-Arm DB Hang Power Snatch (L)
Pushup

WOD
21-15-9 reps of:
Overhead Squat (65#)
Tricep Pushup

WOD
With a barbell, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Muscle Snatch
Overhead Squat
Sostz Press

(This workout sucks big time, largely due to the Sostz presses)

***
"A journey is best measured in friends, rather than miles."
- Tim Cahill

Sunday 10/12/2008

WOD: Revolutio€
With a pair of DBs (25#), perform 75-50-25 reps of:
Weighted Walking Lunges
Push Presses

WOD
100 Walking Lunges
50 Pushups
75 Walking Lunges
50 Ring Rows
50 Walking Lunges
50 Russian KB Swings
25 Walking Lunges
50 Squats

***
"Sometimes I think and other times I am."
- Paul Valéry

Thursday 10/02/2008

WOD
21-15-9 reps of:
Sumo Deadlift High Pull (65#)
Pushup
Power Clean (65#)
Flag (also known as Rotational or T-) Pushup

WOD: Charge
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Score: 26 Rounds + 7 Squats (PR!!!)

WOD
21-15-9 reps of:
Barbell Shoulder Press
Dumbbell Russian Swing (45#)
Jumping Squat

Time: 4:22

***
"Every action of our lives touches on some chord that will vibrate in eternity."
- Edwin Hubbel Chapin

Wednesday 10/01/2008

WOD
100 Squats
75 Decline Situps (25#)
50 Pushups
25 Burpees

WOD: Revolution
25-minute Spin, followed by -
30-20-10 reps of:
Medicine Ball Clean to Wall Ball (aka. the Ball-Sucker)
Medicine Ball Situp

WOD
Jenn and I each picked 5 exercises at random separately, and then engaged in a game of "Rock, Paper, Scissors" to determine the 5 exercises that would feature in our workout. So here were the initial matchups:

Feng -- Jenn:
#1: Plyo Pushups -- Overhead Squats
#2: DB Manmakers -- Ring Pushups
#3: Ring Dips -- KB Snatches
#4: Turkish Getups -- Shoulder Presses
#5: Burpee Box Jumps -- Sumo Deadlift High Pulls

I won all but #3 (Yeah! I am the reigning champion in Rock, Paper, Scissors, which I grew up calling Scissors, Paper, Stone in Singapore -- that's your interesting but admittedly quite useless piece of trivia for the day), which resulted in the following workout -

5 Rounds of:
3 DB Manmakers
6R/6L Turkish Getups
9R/9L KB Snatches
12 Burpee Box Jumps
15 Plyo Pushups

As usual, it was my good fortune to win all the rounds that featured exercises with compound movements. I do like to make life difficult for myself, don't I?

This workout took us over forty minutes to complete, thanks to Jenn who decided that 5 rounds would be a good idea. In any case, it was an excellent and nicely random workout.

WOD
"The Plate of Fate"
10-9-8-7-6-5-4-3-2-1 reps of:
Standing Barbell Russian Twist (with 25# plate loaded)
Barbell Side-to-Side Pushup*
1-Arm Barbell Bent-over Row** (R, then L)

* See #11 on this site - push up, and then power yourself over the barbell, and land with the opposite hand on the end.

** See #3.

***
"Injustice is relatively easy to bear; it is justice that hurts."
- H.L. Mencken

Tuesday 09/30/2008

WOD
21-18-15-12-9-6-3 reps of:
Pushup
Shoulder Press (65#)
Handstand Pushup
Bench Dip

WOD
3-6-9-12-15-12-9-6-3 reps of:
Overhead Squat (65#)
Pullup
Burpee Box Jump

***
Lymph, v.: to walk with a lisp.
- From a Washington Post reader submission word contest

Monday 09/29/2008

WOD
With a 65# barbell, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat
Push Press
Thruster

WOD: Revolution
25-minute Spin, followed by -
8 rounds of 8 reps each:
Box Jumps (24")
Elevated Pushups
American KB Swings
KB Goblet Squats
KB Crunches

WOD
This workout should be executed in the following fashion; start with one skin-the-cat, then do one skin-the-cat and two windshield wipers, then one skin-the-cat, two windshield wipers and three pistols on each leg; and so on.

1 Skin-the-Cat
2 Windshield Wipers (back and forth = 1 rep)
3 Pistols (R, then L)
4 Medicine Ball Cleans to Thrusters
5 Ring Dips
6 American KB Swings
7 1-Arm Body Rows (R, then L)
8 Burpee Box Jumps
9 Hindu Pushups
10 Pullups

***
"It is better to fail in originality than to succeed in imitation."
- Herman Melville

Sunday 09/28/2008

WOD: Revolution
25-minute Spin, followed by -
3 Rounds of 20 reps each:
Knees to Elbows
Push Presses (65#)
Russian KB Swings

WOD
5 Rounds of:
50 Squats
40 V-Ups
30 Russian KB Swings
20 Pushups
10 Pullups

Time: 22:09

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Dead Hang Pullups
Ring Dips
Flutter Kicks (4-Count)
1-Arm Body Row (R, then L)

***
"Night time is really the best time to work. All the ideas are there to be yours because everyone else is asleep."
- Catherine O'Hara

Wednesday 09/17/2008

WOD
150 Burpees
For Time

Time: 10:38

WOD
Revolution
25-min Spin, followed by -
3 Rounds of:
10 Pullups
20 Russian KB Swings
30 Pushups

WOD
Charge
30-20-10 reps of:
Hang Power Clean (65#)
Ring Pushup

Perform a Building Run between rounds.

***
"All bicycles weigh fifty pounds. A thirty-pound bicycle needs a twenty-pound lock. A forty-pound bicycle needs a ten-pound lock. A fifty-pound bicycle doesn't need a lock."
- Author Unknown

Tuesday 09/16/2008

WOD
"Lite" Linda
10-9-8-7-6-5-4-3-2-1 reps of:
BB Deadlift (135#)
DB Bench Press (2 35# DBs)
DB Clean (2 30# DBs)

We had originally wanted to do "Linda" as Rx'd but there weren't enough bars to go around (the perennial problem with this workout, according to most people). So we did a light version of "Linda" instead, subbing DBs for BBs and adjusting the weight as necessary (something tells me that the suck factor of doing cleans with 2 40# DBs is a lot higher than doing cleans with a 80#). It's always hit-or-miss with the IMSB in the mornings, though -- it hasn't seemed like there have been a lot of people working out at 6:00 am lately, but today the whole men's lacrosse team (doing a badly mangled version of the "Filthy Fifty", no less), and a smattering of other early risers meant that we wouldn't be able to monopolize the Olympic bars as per our original intentions. Oh well. I'm betting that the best time to do "Linda" will be during the study period prior to exams, when students pull all-nighters fueled by pizza and beer, and pretty much toss all healthy intentions out of the window. And at 6:00 am? Pshaw, there'll be no one at the gym then.

***
"Don't pray when it rains if you don't pray when the sun shines."
- Satchel Paige

Monday 09/15/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand Pushup
Weighted Decline Situp (25#)
Double Under
Flutter Kick (4-Count)
Pushup
V-Up

WOD
10 Push Presses (65#) - 1 Burpee
9 Push Presses - 2 Burpees
8 Push Presses - 3 Burpees
.
.
.
2 Push Presses - 9 Burpees
1 Push Press - 10 Burpees

W/D:
Deadlift Build

***
"Think like a man of action, act like a man of thought."
- Henri Louis Bergson

Sunday 08/10/2008

WOD
50-30-10 reps of:
Burpees
Pushups
Squats
Sit-ups
Mountain Climbers
Flutter Kicks (4-count)

Run 400 m after each round.

Time: 29:49

***
"Freedom is strangely ephemeral. It is something like breathing; one only becomes acutely aware of its importance when one is choking."
- William E. Simon

Monday 06/09/2008

WOD
100 Push Presses (45#)
20 Box Jumps
75 Push Presses
20 Box Jumps
50 Push Presses
20 Box Jumps
25 Push Presses
20 Box Jumps

Time: 12:37

Worked on some snatch-grip deadlifts later on in the day. 5 sets of 5 at 145#, 155#, 165#, 175#, and 185#. I alternated the DLs with weighted pullups for kicks -- nothing exhausting, just 5 sets of 5 with a ten-pound plate. After that, I did 8 rounds of 8 reps each of bench press (95#), stiff-legged DLs (145#), and kipping pullups. Fun.

***
"A harmless hilarity and a buoyant cheerfulness are not infrequent concomitants of genius; and we are never more deceived than when we mistake gravity for greatness, solemnity for science, and pomposity for erudition."
- Charles Caleb Colton

Monday 06/02/2008

WOD
21-15-9-15-21 reps of:
Pushups
Barbell Walking Lunge Steps
Weighted Situps (25#)
Squat Jumps
Seated Barbell Shoulder Press
Donkey Kicks

WOD
Deadlift (all done with double overhand grip):
10 x 135#
9 x 145#
8 x 155#
7 x 165#
6 x 175#
5 x 185#
4 x 195#
3 x 205#
2 x 215#
1 x 225#

5 deadhang pullups between rounds.

***
"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... And it is necessary, as it appears, to discern the power of various exercises, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen it; and not only this, but also to proportion exercise to bulk food, to the constitution of the patient, to the age of the individual..."
- Hippocrates, Regimen

Wednesday 05/14/2008

WOD
30-20-10 reps of:
Shoulder Press (45#)
Pushup
Weighted Decline Situp (25#)
Overhead Barbell Walking Lunge

***
"The charm of history and its enigmatic lesson consist in the fact that, from age to age, nothing changes and yet everything is completely different."
- Aldous Huxley

Tuesday 05/07/2008

WOD
Tabata:
Prisoner Squat
Burpee
Pushup
Donkey Kick
Walking Lunge

8 Rounds of 00:20 on, 00:10 off.

WOD
10 rounds of 5 reps each:
Hang Power Clean (95#)
Dead Hang Pullup
Plyo Pushup
DB Overhead Swing (50#)

Rest 45 sec between rounds.

***
"Nature does not hurry, yet everything is accomplished."
- Lao Tzu

Thursday 05/01/2008

WOD
20 Pushups - 1 Double Under
19 Pushups - 2 Double Unders
18 Pushups - 3 Double Unders
.
..
... and so on until...
3 Pushups - 18 Double Unders
2 Pushups - 19 Double Unders
1 Pushup - 20 Double Under

***
"Promises are like babies: easy to make, hard to deliver."
- Author Unknown

Tuesday 04/29/2008

WOD
10-15-20-25-20-15-10 reps of:
Jumping Squats
Pushups
Jumping Lunges
Burpees
Donkey Kicks
Double Unders

***
"A lie has speed, but truth has endurance."
- Edgar J. Mohn