FRIDAY 090911 “Barbara”
FRIDAY 090911
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3 Min rest between rounds
I did 10-20-30-40 Pack version.
Times:
3’06″
3’11″
3’15″
3’35″
3’45″
net time:16′ 52″ Almost 7′ faster than my previous barbara wod time:
WEDNESDAY 090909 lunge, box jump and pull ups
WEDNESDAY 090909
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
I did:
100ft with 6.8kg dumbbells
20 reps 20 inch box jump
10 reps 6.8 kg weighted pullups
Total time: 16′ 07″
MONDAY 090907 4th Crossfit TOTAL
MONDAY 090907
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Results in kg:
Back squat 88.5 kg. PR
Shoulder press: 45 kg.
Deadlift: 100.5 kg. PR
Total 234kg!!! 515 Lbs.
I am reeeeeeealllly pleased with the results, I was feeling not really happy with myself as I have been eating not that clean lately. I really thought I was not going to get good results but this is by far the best results and a big improvement.
In my previous…
SUNDAY 090906 “Run & Burpees”
SUNDAY 090906
6 rounds for time of:
Run 400 meters
25 Burpees
I did the scaled pack version.
4 rounds: 400m and 15 Burpees.
Total time: 13′ 41″
SATURDAY 090905 Good workout “Clean and Jerk”
SATURDAY 090905
Clean and Jerk 1-1-1-1-1-1-1 reps
Results in kg:
43-46-51-56-58-58PR
I did a bit of yoga with Lucas in the morning the yogamazing episode “evening yoga”. Lucas did really good I am suprise how much older he is getting!!
THURSDAY 090903 another 5k run
THURSDAY 090903
Run 5 K
Route I took was Hipercor-Jacaranda Padel-avenida-glorieta fuente-colegio A. Machado- Semaforo Leroy Merlin- glorieta donantes.
Time: 27′ 30″
I did this run during the late morning, it was really hot and I felt really thirsty all the way. This route does have some small hills and it is obviously as flat as when I run in the Chapin area.
WEDNESDAY 090902 “Elizabeth”
WEDNESDAY 090902
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
I did this WOD with 38 kg. and ring dips instead of the bench dips I did in my first Elizabeth WOD. My ring dips are not as good as I would like but they are ok, and I thought that need to get used to the rings.
Total time: 18′ 36″
Not a great time but much more advance that the first time.
Double WOD again. Overhead & Weighted pullups
FRIDAY 090828
Overhead Squat 3-3-3-3-3 reps
SUNDAY 090830
Weighted pull-ups 1-1-1-1-1-1-1 reps
Results in Kg.:
Overhead: 28-33-36-41-43 PR
Weight pullups: 2.5-4-5-6-7-8.5 PR-8.5F
MONDAY 090824 “Cindy” Second time as Rx´d
MONDAY 090824
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
I did better than the previous cindy wod.
Rounds: 17 full
This Blog is intended to reflect my progress with everything to do with health and fitness. More specifically crossfit, running, cycling, yoga, weight control and food. I will be also recording my wife and friends that do work out with me. For people visiting this blog (not many) you will be able to see how we struggle and give you a board view of a busy normal person trying to get fit and healthy.