The WOD - for time:
15 HPUs, 1 LPUs
13 HPUs, 3 LPUs
11 HPUs, 5 LPUs
9 HPUs, 7 LPUs
7 HPUs, 9 LPUs
5 HPUs, 11 LPUs
3 HPUs, 13 LPUs
1 HPUs, 15 LPUs
I completed the WOD in 21:52. I had to resort to doing negatives on the L Pull-ups when I hit the 11 rep count. I didn't go all the way up and down every time, but close. Obviously, I need some work in this area.
Afterward, I biked 5 miles @ 21:21 using the cross country mode.
Wednesday, January 21, 2009
Tuesday, January 20, 2009
Mr. Joshua
The WOD: Mr. Joshua
For time, five (5) rounds of:
400 meter run
30 GHD sit ups
250# Deadlifts, 15 reps
I completed the WOD in 34:43. My last time was 33:26, recorded on 10.10.08. I felt good and strong doing everything; I guess my "umf" is still broke or something. LOL
For time, five (5) rounds of:
400 meter run
30 GHD sit ups
250# Deadlifts, 15 reps
I completed the WOD in 34:43. My last time was 33:26, recorded on 10.10.08. I felt good and strong doing everything; I guess my "umf" is still broke or something. LOL
Joanna M. Nicolay Melanoma Foundation Fundraiser
Ok... It's official! I have not only registered for my first triathlon but I have volunteered to raise money for a great cause as well. Here's the site: http://www.active.com/donate/SavageMan2009/ECG So, please have a look and donate, if you can. Thanks!
Monday, January 19, 2009
MLK Day / Hang Power Cleans
The WOD: HPC 1-1-1-1-1-1-1
135, 145, 155, 165, 175, 185(f), 180(f)
Afterward, I swam 30 lengths or 750 yards. I did all freestyle, Mike! You're right, as usual. I stopped for a breather every two lengths and concentrated on my stroke. In the beginning, I did some one arm lengths and closed-hand/fist strokes. I've been reading a little on the way to train for the swim portion. I need to continue to work on my stroke and take less and less breathers as time goes on. I felt a little weak today doing HPC's. My umf wasn't working to good.
135, 145, 155, 165, 175, 185(f), 180(f)
Afterward, I swam 30 lengths or 750 yards. I did all freestyle, Mike! You're right, as usual. I stopped for a breather every two lengths and concentrated on my stroke. In the beginning, I did some one arm lengths and closed-hand/fist strokes. I've been reading a little on the way to train for the swim portion. I need to continue to work on my stroke and take less and less breathers as time goes on. I felt a little weak today doing HPC's. My umf wasn't working to good.
Saturday, January 17, 2009
10K Run
The WOD: 10K (6.4 miles) = 1:08:57 (24 degrees)
I actually ran a course I selected beforehand. It encompassed a very steep hill at the 2 mile and 4 mile mark. I started at the CID Command parking lot, ran down Gunston Road to 16th Street, and turned right. I ran down 16th Street, then turned left on Theote Road. I ran to Warren Road, turned right, and then ran down Warren Road into the Basin. I ran to the archery range, around the outer perimeter of the Basin, and then out of the Basin on Johnston and Morrow Roads. When I got to Warren Road at the top of the damn hill, I turned left and ran back down into the basin. I ran the same route to the archery range, and then out of the basin again. The second time up that hill about made me puke. At Warren Road, I turned right this time and ran back to Theote Road. I turned left onto Theote Road and ran down to the Pohick Road, where I stopped and walked back to the CID Command parking lot. I don't mind running in the cold. I kind of like it. I know - weird. But I was suck'n wind today because that's the first time I've run that far in a long time. I'm already getting sore. I hope tomorrow's WOD is upper body. I don't know if I will be able to walk. LOL
I actually ran a course I selected beforehand. It encompassed a very steep hill at the 2 mile and 4 mile mark. I started at the CID Command parking lot, ran down Gunston Road to 16th Street, and turned right. I ran down 16th Street, then turned left on Theote Road. I ran to Warren Road, turned right, and then ran down Warren Road into the Basin. I ran to the archery range, around the outer perimeter of the Basin, and then out of the Basin on Johnston and Morrow Roads. When I got to Warren Road at the top of the damn hill, I turned left and ran back down into the basin. I ran the same route to the archery range, and then out of the basin again. The second time up that hill about made me puke. At Warren Road, I turned right this time and ran back to Theote Road. I turned left onto Theote Road and ran down to the Pohick Road, where I stopped and walked back to the CID Command parking lot. I don't mind running in the cold. I kind of like it. I know - weird. But I was suck'n wind today because that's the first time I've run that far in a long time. I'm already getting sore. I hope tomorrow's WOD is upper body. I don't know if I will be able to walk. LOL
Friday, January 16, 2009
GHD Sit Ups, Hip & Back Extensions, Thrusters, and Pull Ups
Today's WOD:
10 GHD Sit ups
10 Hip & Back Extensions
95# Thrusters, 30 reps
50 Pull ups
30 GHD Sit ups
30 Hip & Back Extensions
95# Thrusters, 20 reps
35 Pull ups
50 GHD Sit ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull ups
I completed the WOD in 51:44. The GHD machine I used was angled, not straight. I hate angled GHD machines. I felt strong doing everything except pull ups. My arms are still sore/tired from the last three WODs. Plus, I still weight over 200#. Hopefully, the extra training will slim me down. I'd like to be 185 or 190 for the triathlon. I didn't do an extra event today. I was a little tired and this WOD wore me out.
10 GHD Sit ups
10 Hip & Back Extensions
95# Thrusters, 30 reps
50 Pull ups
30 GHD Sit ups
30 Hip & Back Extensions
95# Thrusters, 20 reps
35 Pull ups
50 GHD Sit ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull ups
I completed the WOD in 51:44. The GHD machine I used was angled, not straight. I hate angled GHD machines. I felt strong doing everything except pull ups. My arms are still sore/tired from the last three WODs. Plus, I still weight over 200#. Hopefully, the extra training will slim me down. I'd like to be 185 or 190 for the triathlon. I didn't do an extra event today. I was a little tired and this WOD wore me out.
Wednesday, January 14, 2009
Overhead Squats (OHS)
Today's WOD: OHS 3-3-3-3-3
This was my first time actually doing OHS, believe it or not. Therefore, I took it slow and easy. I started too heavy.
95, 100(f), 75, 80, 85, 90, 95(f)
The weight was really nothing. It was my balance and mindset I have to train. I think I'm going to work on OHS's more now that I've actually done them. Weird, but I kind of like them.
Afterward, I biked 10 miles. It took me 41:36. I maintained a 10 to 14 resistance in Cross Country mode. I was going to run a 5k afterward, but no treadmills were open and I didn't feel like dealing with the cold. I know... what a #$%)(!. Oh, well... :-)
This was my first time actually doing OHS, believe it or not. Therefore, I took it slow and easy. I started too heavy.
95, 100(f), 75, 80, 85, 90, 95(f)
The weight was really nothing. It was my balance and mindset I have to train. I think I'm going to work on OHS's more now that I've actually done them. Weird, but I kind of like them.
Afterward, I biked 10 miles. It took me 41:36. I maintained a 10 to 14 resistance in Cross Country mode. I was going to run a 5k afterward, but no treadmills were open and I didn't feel like dealing with the cold. I know... what a #$%)(!. Oh, well... :-)
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