Archive | Training & WOD’s RSS feed for this section

WOD 3/11/13

13 Mar

3/11/13

Strength:

6 minutes to find a 1 rep max back squat

rest 30 seconds and do max reps @ 70% of the 1rep max

rest 1 min + 30 sec. followed by another set to failure.

W.O.D.-

5 Rounds For Time:
30 Sumo Deadlift High Pull (75/35)
15 Overhead Squats

I hit 275lbs on the 1 rep max squat; 16 @ 195lb to failure; 12 @ 195lb  to failure

For the WOD (workout of the day) I did it RX (as prescribed) in 12:37.  I felt good through this workout but would have liked to get it in under 12 minutes.  Following this I had a solid 20 minute love affair w. the foam roller,  I suggest you do the same as this one is a killer on the back and legs!!!

WOD 3/13/13

13 Mar

3/13/13

Strength:

-5 clean and jerk complexes of 2 cleans followed by 2 jerks….NOT 2 clean and jerks

-4 sets of 10 weighted box jumps (hold the plates in your hands) Try to increase weight every set
W.O.D.-
“The Stanky Leg”
For Time
Row 1000m
20 Deadlifts (225/135)
100 Air Squats
Finisher:
-Max rep pullups (unbroken)
I did the clean and jerks starting at 135lb and went up 20lbs each set,  the weighted box jumps I started w. 10lbs in each hand and did the last set with 35lb plates.  This WOD is deceiving finished in 7:38 RX but literally couldn’t walk for a good 3-5 minutes immediately following the workout.  Then had to jump on the bar, surprisingly I was able to get 21 pullups in.  Tough day!!!
Twenty-something and Paleo

Navigating fitness and nutrition on the frugal budget and fickle lifestyle of a twenty-something year old.

Breaking Bread

The Primal way of life...it's much more than eating low carb...it's my religion! NOTE: I will not be posting a lot of scientific evidence to back up my claims. These are MY TRUTHS after all. Most of these concepts are well documented in cyber space. I would encourage you to explore further if you are curious or skeptical.

The CrossFit Way

How CrossFit has Impacted my Training, Lifestyle, and Attitude.

The Domestic Man

Gluten-free & Paleo-friendly recipes, inspired by traditional & international cuisines. New recipes every Tuesday.

eatsleepnexercise

Just another WordPress.com site

Think, Read, Cook

Because no single way of eating works for everybody.

The Memoirs of a Yo-Yo Dieter

From Size 22 to 2 and back again! Oops.

Simple Fitness

Where being Fit and Healthy is SIMPLE!

My Life Through Food

Mastering the Arts of Cooking, CrossFitting, Life and Love

The Fit Twin

| foundations for a healthier you |

All For A Boy

One Mom's journey to a healthier, happier life.

3am Fitness

Fun Functional Fitness

Fresh Ingredients

“You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.” ― Julia Child

CrossFit Through My Eyes

...my journey to the 2020 crossfit games!...

How To Feed A Human

I prefer engineering in my applications, not my appetizers.

Paleo Kitchen Sync

An inside look at what really goes on in a paleo kitchen

Paleopants

eat clean, train dirty

Hunt&Gather

urban paleo lifestyle #yeg