Testing different methods of rowing after doing a little reading on the subject. It appears that I may have finally found a sport that my body has a natural advantage for.
500m Sprint: 1:40 on 7
Then:
“Nancy“
5 rounds for time of:
400 meter run
Overhead squat, 15 reps (Used PVC Pipe)
18:54
Thruster 1-1-1-1-1-1-1 reps
115-115-125-125-135-135-115
135 is my PR from last year when I was much more consistant in working out, so I’ll take it.
Ran a mile, 9:57. Just keep shaving a little more off each time.
It looks like a mir…. It’s in the hole! It’s in the hole!
Had some time in the evening and felt like doing some upper body work so after a quick half mile jog for warm up I did…
Bench Press:
8×120
5×135
3×150
2×170
5×135
Then dumbbell rows:
8×45
8×60
8×65
8×65
3 rounds for time:
30 Romain Chair Sit-ups
25 Back Extensions
I could have done 2 more rounds like the RXd WOD called for, but I wanted to be able to get up out of bed tomorrow.
11:32
5 rounds for time of:
3 Strict Pull-ups
5 Blue Band Pull-ups
7 Green Band Pull-ups
13:40
Then I went for a half mile jog to cool down. The humidity is killer!
“Nate”
Complete as many rounds in twenty minutes as you can of: (Scaled back to Pack)
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet (I put my feet up on a 20″ plyo box)
8 1-Pood Kettlebell swings
95° in Joe’s Gym, I was sweating like a pig.
16 rounds completed.
Couldn’t even come close to doing the WOD. So, went with where I left off on my 12 week beginner program.
Squats; 21-18-15
Rest Day? We don’t need no stinking rest day!
Actually, just wanted to work on some of my weak areas… which is like… all of them. =)
Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.
Bench Press:
10×100
8×115
6×135
4×155
8×115
40 pull-ups
20 GHD sit-ups
Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!
Back on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.
Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.
Then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP- 95-95-95-100-105
PP- 95-105-105-105-115
PJ- 95-100-105-115-125
 | joeyfit on Tabata at Joe’s Gym |
 | Brad on Tabata at Joe’s Gym |
| Brad on Thursday 090625 |
| Brad on Thursday 090507 |
| Brad on Do Over!!!! |
