General

[Stilgar]

5km run

3 sets of the couplet
Curls 15x20lbs, 10x30lbs, 10x30lbs
Overhead tricep press. 15x30lbs, 10x50lbs, 10x50lbs.

Then 100 kettlebell swings 1 pood.

[Stilgar]

3.5km sprint (around 15 min.)

3 sets of 10
36 inch box jumps
60lb push press

then 50 sit ups and 50 push ups.

[Cat]

Stilgar - I did not realize you were doing Crossfit WODs. I would have chatted with you about it at Pump! I joined a Crossfit gym near our house and due to travel with work, I recently dropped in at a box in New Jersey and right now - I am in Boston for the week and I have been going to one in Southie (South Boston). Good for you - the work outs are tough. I LOVE it!

[Stilgar]

Definetly a great work out for sure! Mrs Stilgar and I love it. Keep going Cat!

I have come to the conclusion though that trying to do them for time is not the best thing for me. I find I loose focus on my form in order to get a better time. I have since decided to keep my focus on form but remembering to keep up intensity as well. Never stop moving, always finish the WOD but making sure I do it properly.

This last month has been bad for me. Due to work, travel, general lazyness and my work out partner moving across the country...I need to get back into things. Going to start back into it heavy on Monday with twice daily work outs and such.

Did a short 10km ride yesterday. Rode to work today (so I have to ride home as well...) 13km each way.

[Stilgar]

3 km run

45 pushups and sit ups.

3x30lb curls
3x50lb overhead tricep extensions? Pushes?

[Stilgar]

3.5km run. Much better today.

30 pushups 30 sit-ups

Then the WOD
2-2-2-2-2-2-2 push press.

100-105-115-125-135-135(f)-125

[Stilgar]

3km run followed by

150lb back squats - 21 reps
42 GHD
150lb back squats - 15 reps
30 GHD
150lb back squats - 9 reps
18 GHD

Time was just under 10 min. I wasn't really timing myself but I did notice the clock when I started and finished.

[Stilgar]

Rested Friday,

Did a unorthodox work out on Sat. I helped build a speedball field out of tires on Sat. So basically I squatted and cleaned probably 100+ big truck tires. Pretty good work out.

Played all day Sunday. Feeing it today. I will see how I feel come my normal gym time.

[Stilgar]

Helped lift heavy objects at Canuck's place yesterday...

Ran 3.5 km in a quick pace today. Kinda feeling like crap today though...wanted to do more but couldn't.

[Stilgar]

OK, forgot to update.

Sunday.

Weak work out really...Tried to do deadlifts but ended up tweeking my leg after about 15 and stopped before I did any real damage...too much time off.

Still did bench press, push ups, and sit ups.

Monday.

Ran 4km.
Couplet of
curls 25, 30, 35lbs
overhead trycep press 40, 50, 60lbs

then this really fun shoulder work out of 3x10reps 10lbs
sit on a bench, weight held parallel to the floor.
keeping elbows bent at 90* raise wieghts up until bicepts are parallel to the floor.
Rotate weights up to vertical
Military press then reverse to position one for one rep...
killer.

Today.

I will run, and then do the WOD

50-35-20 reps of Pull ups, Wall balls, double unders.