Wednesday 01/14/2009

WOD
With 30# DBs, perform 20-15-10-5 reps of:
DB Full Squat Clean
DB Push Press
DB Front Squat
DB Renegade Row

Perform DB Bear Crawl (down and back) after each round.

WOD: CF Endurance
Choose ONE of the following sports
Swim, Bike, Run, C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

For this workout (Swim), I ended up doing 10 sets of 150m sprints with a minute's recovery in between.

WOD
NavySEALs.com CF WOD
AMRAP in 30 minutes:

5 Dead Lift 135lb (subbed 105#)
5 Power Clean 135lb (subbed 105#)
5 renegade row push-ups 35lb (subbed 30#)
5 pullups
run 200 meters (subbed 250 m row)

Total No. of Rounds: 9 + 2 pullups

Notes: Scale weight if necessary. The renegade row push-up is with a 35lb dumbbell (scale if nec). Each push-up is followed by a one-arm row with the dumbbell to your shoulder, while in the lean-and-rest position. So 1 renegade push-up is "down, up, row right, down, up row left" Hope that makes sense!).

The heaviest set of dumbbells are 30#s, so no choice there. I'm quite sure I can't consistently power clean 135# for reps so I did the WOD using 105# for both DLs and PCs (since I think the weight was supposed to be the same on both).

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Random Page of the Day:
Most folks hate weighing themselves. Myself included. You might change your mind, though, with these neat-o bathroom scales! Bathroom Confessional, anyone?

Monday 01/12/2009

WOD: Charge
With 30# DBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:
DB Snatch (R)
DB Snatch (L)
DB Row
DB Push Press
Rocking Chair (20#)

WOD: CF Endurance
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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Thursday 01/08/2009

Track Workout
W/U: 1 mile easy
Work Sets: 3 x 1,000 m @ LT pace (2:00/400 m)
Times: 4:53/4:56/4:54

Swim Workout
W/U: 500 m easy; 150 m @ 70%
Work Sets: 3 x 300 m
C/D: 500 m (alternating between 100 m with pull buoy/100 m stroke)

WOD
NavySEALs.com CF WOD:

5 Rounds for Time:
30 Box Jumps (24")
20 Thrusters (65#)
10 Deadlifts (185#)

Time: 27:23

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