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Post by davera on Apr 6, 2011 21:19:45 GMT
Don't have a 'box' to work out at, so going to be using a gym and doing some stuff at home (very limited by equipment but will be upgrading soon I hope)
6/4/11
Warm Up Max Pull Ups and Max Press Ups
WOD
12 Mins: 400m Run, 5 Deadlifts (50kg)
Didn't have a sufficent timer so just did 5 rounds. Seemed to be about right for the time though looking back should have been running quicker. (Was running on a treadmill)
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Post by Mister_C on Apr 7, 2011 12:04:11 GMT
Welcome aboard mate, good to have you here.
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Post by markt on Apr 7, 2011 17:53:58 GMT
You don't need a lot of gear to work hard mate! Great work and welcome ;D
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Post by davera on Apr 7, 2011 18:22:23 GMT
7/4/11
WOD
1000 Rep Challenge
100 x Power Clean
100 x Press From Chest
100 x Curls
100 x Bent Over Rows
100 x Press Behind Neck
100 x Up Right Rows
100 x Squats
100 x Tricep Press
100 x Reverse Curls
100 x Lunges
Used a 12.5 kg barbell (started off on 17.5kg but after the press from chest was about to collapse so lowered the weight)
1000 Reps complete in 55 mins
Last week I tried this and died at 750!
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Post by davera on Apr 8, 2011 18:06:12 GMT
8/4/11
Warm up max rep chin ups and push ups (my chin ups suck, serious work is needed here).
WOD
5 Rounds:
5 Pull Ups (assisted) 15 Press Ups 20 Sit Ups 20 Squats
16 Mins
Then I did some overhead squat work. Alot harder than I thought they would be. Just used an olympic bar (20kg) and could feel it working my back. Need to give this some work to.
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Post by davera on Apr 10, 2011 17:07:46 GMT
10/4/11
WOD
Run 1600 meters Rest 3 minutes Run 1200 meters (700m completed, failed on the last 500) Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
29 Min 17 Sec
Was a very hard WOD as running is NOT my thing. Need to wrok on it so i don't fail on the second round. Think it is mainly a mental thing.
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Post by riley on Apr 11, 2011 12:20:25 GMT
good work mate...all about practice. build yourself up slowly with things like OHS & pull ups, you will notice improvements in time!
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Post by davera on Apr 13, 2011 20:29:25 GMT
12/4/11
WOD
16 - 12 - 8 (One lap of garden between each exercise)
Burpees Situps Dips Press Ups Squats Crunches Tuck Jumps Pull Ups Dorsal Raise Box Jump
22.09
13/4/11
WOD
50 Single Unders 30 Burpess 50 Single Unders 30 Push Press @ 20kg 50 Single Unders 30 Squats 50 Single Unders 30 Push Ups 50 Single Unders
15.26 Mins
Harder than it looked, but not bad for a slightly wet garden WOD.
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Post by davera on Apr 15, 2011 21:05:34 GMT
15/4/11
WOD
Cindy:
5 Chin Ups 10 Press Ups 15 Squats
AMRAP 20 Mins
20 Rounds and on 2 squat of No 21! (Chin Ups were assisted after the first two rounds)
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Post by davera on Apr 16, 2011 23:05:57 GMT
16/4/11
WOD
25 Dips
50 Sit Ups
25 Dips
125 Bicycle Crunches
50 Deadlifts - 20kg
25 V (Jackknife)-Situps
8 Mins
This hurt alot, my stomach muscles were dead from Cindy yesterday, didn't think she would have that effect!
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Post by davera on Apr 19, 2011 20:25:02 GMT
18/4/11
WOD
50 Single Unders
50 Press Ups
50 Single Unders
50 Squats
50 Single Unders
50 Sit Ups
8.36 Mins
Another short work out, which got me tihnking.....is an eight minute work out long enough, or do I need to do more? Todays was a bit lame but I had NO energy this last week has totally drained me. Don't think it helps that i have been putting in my WODs after 9pm.
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Post by feeno on Apr 19, 2011 20:33:42 GMT
I would think an 8 minute WOD is fine as long as you gave it your best on the day. You look at a lot of the benchmark WODs and they are meant to be 5-10 minute workouts. I think the key is to make sure you're not ONLY working in that time domain. Do some longer WODs, do some shorter ones, do some lifting... make sure you vary it..
That's purely personal opinion though..
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Post by davera on Apr 19, 2011 21:10:10 GMT
19/4/11
WOD
4 Rounds for time:
100 Single Unders
15 Press Ups (Full Range of Movement)
14.22
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Post by davera on Apr 19, 2011 21:12:03 GMT
I would think an 8 minute WOD is fine as long as you gave it your best on the day. You look at a lot of the benchmark WODs and they are meant to be 5-10 minute workouts. I think the key is to make sure you're not ONLY working in that time domain. Do some longer WODs, do some shorter ones, do some lifting... make sure you vary it.. That's purely personal opinion though.. Imput greatly appreciated. Think I will put in some long ones over the weekend when I can dedicate more time to it, and will work on more lifts next week when I am back in the gym.
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Post by davera on Apr 23, 2011 18:34:06 GMT
22/4/11
WOD:
Run 100m Rest 90 Sec
1. 18 sec 2. 17 sec 3. 17.2 sec 4. 17.2 sec 5. 19 sec 6. 18.5 sec 7. 19.2 sec 8. 19 sec 9. 21 sec 10. 21 sec
Distance was roughly 100m (length of football field). And was timing on my phone so not the most accurate but you get the general idea.
23/4/11
WOD
4 Rounds for Time:
10 Elevated Push Ups
100 Single Unders
10 Min.
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