WOD row 5K for time 21:19 on the 20th last month 21:05, felt a lot better today. Will try to next month for sub 21:00.
My mind’s fried. What’s WOD?
Cav- WOD= workout of the day and I have none to post. Been taking a leadership development class that’s been kickin my A*&.
Yesterday WOD
CF warm up
OHS 1RM 155
Row C2 1K 3:32
intervals for 20 mins
DB Milis
Today WOD
CF warm up
DL 1 RM 385 just missed 405 could not lock out
Row 1K 3:36
Pull ups strict 9
intervals 10 min
WOD
Front squat 1RM 255
Dips max rep 22
Came home after skiing all day and did it outside temp zero.
rest day
2 miles of intervals
Missed a WOD yesterday so made it up today
YWOD
50 L pull ups (used a green band to assist)
50 squat cleans with 115#
50 L pull ups " " "
TWOD
2 minutes of back extensions (60)
2 minutes of GHD sit ups (35)
2 minutes of Push ups (45)
1 min of BX (25)
1 min of GHD’s (15)
1 min of Push ups (20)
Felt pretty messed up after this almost puked, promise not to miss a WOD again.
Ill be looking to your log for some conditioning ideas…some real pukerific stuff dude!
Thanks Matty, have you ever been to Dan Johns web site, he has some real good stuff over there along those lines.
WOD did CF warm up
50 dips
50 squat cleans with 115
50 dips
time 21:19
ran intervals for 22:00
Great volume here.
Oh my god. How self abusive can you get?
Thanks Guys
Been really sick, almost went to the doctor. But I think I have got it beat. Just as Matty posted the douch bag quotient was pretty high the last couple of days , I was just doing a Crossfit warm up. Funny how when you just get rolling you get smacked down. I was going to say I must have done something in a previous life and realized it was probably this one. Peace my brothers.
WOD
CF WU
row 2mins C2 rower then pull ups for 2 mins, row 2 min,burpees 2 mins, row 2 mins, GHD situps continuous.
rowed 1486m pull ups 13, burpees 22, GHD situps 16 , felt like sh&$ throughout man colds suck.
way to power through
Thanks Matty, colds suck.
Today still running low when I got to the gym but by the end felt great (that’s a good sign)
WOD
row 2 min count Watts , then 2 min of 95# thrusters, row 2min, then 2 min of power snatch 95 #, row2 min , then squat cleans 95# count watts and reps for a total of 141
Then second WOD
1 rep max of z press , squat, DL
z press was 185, squat was 385 to a 12" ball, DL sucked in a major way will not post results I must have hit a wall.
started squatting to a 9" ball was able to get 365 to a 9 inch( this is the result of doing stretches for over 2 years when I could barely do a legal squat, due to lack of hip mobility).
[quote]Dude623 wrote:
Funny how when you just get rolling you get smacked down…[/quote]
Ain’t it the truth…must be a name for this…I find I have to be on the lookout for injury when I’m feeling really lousy and when I’m feeling really good.
At our age staying healthy and injury free is a win unto itself. But if we didn’t get a smack down occasionally, we wouldn’t experience the highs when everything is just rocking. Sucks to get old.
WOD
rowing 130 pace did 500
DL 315x3
rowing 150 pace did 500
DLx315x3
rowing 230 pace did 500
DL 315x3
under 9 minutes
That’s a lot of rowing. Trying out for the rowing team?
I don’t have any say in it I just try to follow the main website WOD as close as I can. Sometimes I mod it for what ever I think I need more of.
WOD
Agile 8, CF WU
power cleans and jumping rope
followed by squat cleans up to a 1RM of 205 for today I could have done more just having a BA
ram 2 miles