Saturday, September 21, 2013

Saturday 09212013 WOD

Met some friends at the ol high school this morning for a good workout. For the last 3 weeks I have been only doing some sporadic lifting. Bench, Squats and Deadlifts mainly so it was nice to get a good sweat and have that heart beat again.  Today was the recharge I needed...my body needed.  It was great...and what better to do with good friends that inspire you.  I had it all this AM.  Good times indeed.

WARM UP
10 mins of stretching and getting blood moving.

WOD - this is modified because of the persistent pain in my foot. I am happy I was able to make it as much as I could.

Run 1 lap
50 walking lunges
20 6 count burpees
Run 1 lap
50 squats
50 sit ups
Run 1 lap
25 walking lunges
10 6 count burpees
Run 1 lap
50 squats
50 sit ups

my friends finished up and did 3 x stair sprints but I stayed back to stretch....afterwards we cooled down, stretched and chatted it up.  I had a timer and everyone finished around 35-30 mins. I was more like 45 mins because the run always slows me down.  Everything else was good for me.

Really a good day...afterwards headed to breakfast and had something very healthy!  Turkey, Spinach, Brown Rice scramble with home fries and an Arnold Palmer.  Not a bad Saturday at all....good stuff!

Sunday, September 15, 2013

Sunday WOD 09152013

It has been a while...yes I know. I have been going through a transition...from a career standpoint as well as some things personally.  It has definitely affected my workouts or lack there of.  No excuses just what is going on right now.

I was able to squeeze this in today...

WARM UP
Stretch
Push ups 3 x 10

WOD

BENCH PRESS 5 x 3 working to a heavy triple
135lbs x 10 for 2 sets to warm up
Working Set loads x 3
185lbs
205lbs
225lbs
245lbs
255lbs FAIL...too heavy...

BACK SQUAT
135lbs  5 x 5 working on technique and depth...

PULL UPS x 20
Done in anyway I want just have to complete 20.  I did it in doubles and triples.

DONE!

Sunday, September 1, 2013

Sunday 09012013 Deadlifts in the Heat

Why oh why is it so dang hot?  And why oh who go to where it is hotter?  The VALLEY is alien land..and it is hot AF.


Went back to my buddy's home gym to further abuse his new gear.  Here is what I did...he did another WOD (I will actually attempt it tomorrow) that I had in my archives.

WARM UP
Stretching/Mobility - 10 minutes

3 x 10
PVC Pass Throughs
Empty bar Good Mornings
Empty bar deadlifts


WOD

10 Minutes work to 2RM (rep max)
5 x 2
135lbs x 2

185lbs / 215lbs / 245lbs / 275lbs / 295lbs

10 Minutes EMOM @ 85% of 2RM
250lbs

DONE
Stretching - 10 mins

and got the heck out of there into my air conditioned car...woohooo it is hot out there!