BW: 206

1600: CFFB (scaled)

Hang power cleans:

1 x 5 x 45

1 x 1 x 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

Complete as many rounds as possible in 9 mins:

50 lbs DB Hang Power Cleans - 10 reps
Supine* Chin Ups - 5 reps

6 rds + 10 + 1

BW: 206

0900: TM for 20 min @ 5.7 mph = 1.9 mi

1730: CFFB (scaled)

Squats:

1 x 3 x 45

1 x 3 x 135

1 x 3 x 225

5 x 3 x 285

Press:

1 x 5 x 45

1 x 5 x 95

1 x 5 x 135

1 x 5 x 145

1 x 5 x 150

Double unders x 100: 5:10

BW: 206

0830: TM for 20 min @ 5.6 mph = 1.86 mi

BW: 206

0830: TM for 20 min @ 5.5 mph = 1.83 mi

BW: 205

0800:  TM for 20 min @ 5.4 mph= 1.79 mi

BW: 203

1830:  CFFB

Squat: (w/ 3 min rest)

1 x 3 x 45

1 x 3 x 135

1 x 3 x 185

1 x 3 x 225

3 x 5 x 280

Abmat: 3 x 15

Scaled, As many rounds as possible in 5 minutes:

Close Grip Bench - 3 reps
Dynamic push-ups -5 reps w/ 30 lbs

4 rds

BW: 203

0730:  TM for 20 min @ 5.3 mph = 1.78

BW: 203

0730: C2 row for 20 min

1630: CFFB

Rack pulls:

1 x 3 x 135

1 x 3 x 225

1 x 3 x 315

Sprints: 6 x 50m

BW: 206

0730: TM for 20 min @ 5.2 mph = 1.73 mi

1900:

Squats:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

1 x 5 x 225

1 x 5 x 275

BW: 205

E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

No computer so no score. 

BW: 203

0800:  C2 for 20 min

BW: 200

0800: TM for 20 min @ 5.1 mph = 1.70 mi

1700: CFFB

Barbell Step Up 20, 20, 20 (10 RT/ 10 LT); 45, 55, 65

Close Grip Bench 5 RM; 45, 95, 115, 135, 155

Complete 2 rounds: 
Max Rep 25 lbs DB Push Press - 60 seconds (30, 30)
Rest 60 seconds
Max Rep supine pull-up - 60 seconds (26, 29)
Rest 60 seconds
Row for Calories - 60 seconds
Rest 60 seconds
Max Rep Burpees - 60 seconds (15,14)

Scaled PP down from 50lbs and subbed supine for weighted pull-ups. No computer on C2

BW: 200

0800: C2  for 20 min. 

BW: 200

0800: TM for 20 min @ 5.0 mph = 1.66 mi

1600: CFFB

7 rds of:

3 Deadlifts
3 Power Cleans (touch and go)

55, 95, 105, 115, 125, 135, 145

TM:

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
2 x 30 Meter Sprints (rest 30 seconds between efforts)

BW: 200

1800: CFFB

OHS:
1 x 5 x 45
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 85
1 x 5 x 95

Push press:
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135

5 min AMRAP of:
Supine pull-up x 10
Push- up x 10

5 rds + 1

BW: 198

0800: 20 min C2 row

1600: CFFB

Power snatch w/ 2 min rest

1 x 5 x 20

1 x 2 x 95

1 x 2 x 105

1 x 2 x 115

1 x 2 x 125

1 x 2 x 135

1 x 2 x 145

1 x 2 x 150

1 x 2 x 155

1 x 2 x 160

Wall ball: 10 min @ 10# (150)

BW: 197. Ugh!

0730: 20 min C2 row

1530: CFFB

Squat:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

3 x 5 x 225

Bench:

1 x 5 x 45

1 x 5 x 135

1 x 5 x 185

3 x 5 x 225

Every 30 seconds

Sprint 60 yards every 30 seconds for 7 minutes. 

Kept the squat and bench lighter as I've had 2+ week break and still feel surgery. Modified sprint for C2 (raining). 10 sec row, 20 sec rest. 

BW:199

0745:  20 min on C2 rower 

First of two weeks down for rest and recovery after my elective surgery. Decide to do some rehab drills with 6lbs reebok ball while Gavin lifted. Better than nothing.

BW: 200

Afternoon

A1: squat: 3 x 5 x 285 lbs
A2: glute ham raise: 3 x 5

B1: calf raises: 2 x 5 x 185 lbs
B2: power cleans: 1 x 5 x 185 lbs

Wrist :(

BW: 201

Afternoon

A1: bench: 5 x 5 x 248 lbs
A2: bent rows: 5 x 10 x 128 lbs

B1: barbell curls: 2 x 5 x 122 lbs
B2: behind neck ext: 2 x 10 x 70 lbs

BW: 203

Afternoon

A1: bench: 5 x 5 x 247 lbs
A2: bent rows: 5 x 10 x 127 lbs

Nixed arm work. Wrist still bothering me

BW: 201

Afternoon

A1: squat: 5 x 5 x 280 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 225 lbs

BW: 200

Afternoon

A1: bench: 5 x 5 x 246 lbs
A2: bent rows: 5 x 10 x 126 lbs

B1: barbell curls: 2 x 5 x 122 lbs
B2: behind neck ext: 2 x 10 x 70 lbs

BW: 201

Afternoon

A1: squat: 5 x 5 x 275 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 195 lbs
B2: power cleans: 1 x 1 x 195 lbs

Wrist still tender so scratched after first rep

BW: 203

Afternoon

A1: bench: 5 x 5 x 245 lbs
A2: bent rows: 5 x 10 x 125 lbs

B1: barbell curls: 2 x 5 x 121 lbs
B2: behind neck ext: 2 x 10 x 70 lbs

BW: 200

Afternoon

A1: squat: 5 x 5 x 270 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 190 lbs
B2: power cleans: 1 x 5 x 190 lbs

Only one set of cleans due to a little pain in the left wrist.

BW: 199

Afternoon

A1: bench: 5 x 5 x 244 lbs
A2: bent rows: 5 x 10 x 124 lbs

B1: barbell curls: 2 x 5 x 120 lbs
B2: behind neck ext: 2 x 10 x 45 lbs

BW: 200

Afternoon

A1: squat: 5 x 5 x 265 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 185 lbs
B2: power cleans: 2 x 5 x 185 lbs

BW: 203

Afternoon

A1: bench: 5 x 5 x 243 lbs
A2: bent rows: 5 x 10 x 123 lbs

B1: barbell curls: 2 x 5 x 119 lbs
B2: bench dips: 2 x 10 x 70 lbs

Evening 

Yoga: 1 hour hot yoga

BW: 21

Afternoon

A1: squat: 5 x 5 x 260 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 180 lbs
B2: power cleans: 2 x 5 x 180 lbs

Yesterday

BW: 203

Afternoon

A1: bench: 5 x 5 x 242 lbs
A2: bent rows: 5 x 10 x 121 lbs

B1: barbell curls: 3 x 5 x 118 lbs
B2: behind head ext: 3 x 5 x 55 lbs

BW: 204

Afternoon

A1: squat: 5 x 5 x 255 lbs
A2: glute ham raise: 5 x 5

B1: calf raises: 2 x 5 x 175 lbs
B2: power cleans: 2 x 5 x 175 lbs

BW: 203

Afternoon

A1: bench: 5 x 5 x 241 lbs
A2: bent rows: 5 x 10 x 121 lbs

B1: barbell curls: 3 x 5 x 117 lbs
B2: behind head ext: 3 x 5 x 55 lbs

BW: 203

Afternoon

A1: bench: 5 x 5 x 240 lbs
A2: bent rows: 5 x 10 x 120 lbs

B1: barbell curls: 3 x 5 x 116 lbs
B2: behind head ext: 3 x 5 x 55 lbs

BW: 204

Morning

A1: bench: 5 x 5 x 239 lbs
A2: bent rows: 5 x 10 x 120 lbs

B1: barbell curls: 3 x 5 x 115 lbs
B2: bench dips: 3 x 10 x 70 lbs

BW: 204

Morning

A1: squat: 5 x 5 x 250 lbs
A2: glute ham raise: 5 x 5

Evening

Yoga: 1 hour hot yoga

BW: 204

Morning

A1: bench: 5 x 5 x 238 lbs
A2: bent rows: 5 x 10 x 120 lbs

B1: barbell curls: 2 x 5 x 114 lbs
B2: bench dips: 2 x 10 x 65 lbs

BW: 204

Morning

A1: squat: 5 x 5 x 245 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10 x 170 lbs
B2: power cleans: 2 x 5 x 170 lbs

Evening

Yoga: hot yoga, 1 hour

BW: 205

Morning

A1: bench: 5 x 5 x 237 lbs
A2: bent rows: 5 x 10 x 115 lbs

B1: barbell curls: 2 x 5 x 113 lbs
B2: bench dips: 2 x 10 x 60 lbs

BW: 202

Morning

A1: squat: 5 x 5 x 240 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10 x 165 lbs
B2: power cleans: 2 x 5 x 165 lbs

BW: 202

Morning

A1: bench: 5 x 5 x 236 lbs
A2: bent rows: 5 x 10 x 110 lbs

B1: barbell curls: 2 x 5 x 112 lbs
B2: bench dips: 2 x 10 x 55 lbs

BW: 201

Morning

A1: squat: 5 x 5 x 235 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10 x 160 lbs
B2: power cleans: 2 x 5 x 160 lbs

BW: 202

Morning

A1: bench: 5 x 5 x 235 lbs
A2: bent rows: 5 x 10 x 105 lbs*

B1: barbell curls: 2 x 5 x 111 lbs
B2: bench dips: 2 x 10 x 50 lbs

*Back still tweaked

BW: 201

Morning

A1: squat: 5 x 5 x 230 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10 x 155 lbs
B2: power cleans: 2 x 5 x 95 lbs

Still in reduced mode due to back.

Morning

A1: bench: 5 x 5 x 230 lbs
A2: bent rows: 5 x 10 x 95 lbs*

B1: barbell curls: 2 x 5 x 110 lbs
B2: bench dips: 2 x 10 x 45 lbs

*Back still tweaked

Morning

A1: squat: 3 x 5 x 225 lbs
A2: glute ham raise: 3 x 5

B1: calf raise: 2 x 10 x 135 lbs

Still in reduced mode due to back.

BW: 199

Morning

A1: bench: 5 x 5 x 225 lbs
A2: bent rows: 5 x 10 x 45 lbs*

B1: barbell curls: 3 x 5 x 105 lbs
B2: bench dips: 3 x 10*

*Back still tweaked so taking it easy

Evening

Yoga: hot yoga, 1 hour

Yesterday

BW: 198

Morning


A1: bench: 3 x 5 x 220 lbs
A2: bent rows: 3 x 5 x 145 lbs

Tweaked my lower back on the 3rd set of rows so called the workout. Fingers crossed its better by Monday.

Evening

Yoga/ hot yoga, 1 hour

Friday

BW: 199

Morning

A1: squat: 5 x 5 x 220 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 160 lbs
B2: power cleans: 2 x 5 x 160 lbs

BW: 200

Morning


A1: bench: 5 x 5 x 215 lbs
A2: bent rows: 5 x 5 x 140 lbs

B1: barbell curls: 3 x 5 x 100 lbs
B2: bench dips: 3 x 10 x 35 lbs

BW: 200

Morning


A1: bench: 5 x 5 x 215 lbs
A2: bent rows: 5 x 5 x 140 lbs

B1: barbell curls: 3 x 5 x 100 lbs
B2: bench dips: 3 x 10 x 35 lbs

Friday

BW: 198

Morning

A1: squat: 5 x 5 x 215 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 155 lbs
B2: power cleans: 2 x 5 x 155 lbs


Afternoon

Yoga: hot yoga, 1 hour

BW: 198

Morning


A1: bench: 5 x 5 x 210 lbs
A2: bent rows: 5 x 5 x 135 lbs

B1: barbell curls: 3 x 5 x 95 lbs
B2: bench dips: 3 x 10 x 30 lbs

BW: 198

Morning

C2 row: 15 min

The computer is down so just steady row for time.

Afternoon

Yoga: hot yoga, 1 hour

BW: 197

Morning

A1: squat: 5 x 5 x 210 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 150 lbs
B2: power cleans: 2 x 5 x 150 lbs

BW: 197

Morning


A1: bench: 5 x 5 x 205 lbs
A2: bent rows: 5 x 5 x 130 lbs

B1: barbell curls: 3 x 5 x 90 lbs
B2: bench dips: 3 x 10 x 25 lbs

BW: 197

Morning

A1: squat: 5 x 5 x 205 lbs
A2: glute ham raise: 5 x 5 x 1 kg

B1: calf raise: 2 x 5 x 145 lbs
B2: power cleans: 2 x 4 x 145 lbs

BW: 199

Afternoon

Yoga: 1 hour hot yoga

BW: 200

Morning


A1: bench: 5 x 5 x 200 lbs
A2: bent rows: 5 x 5 x 125 lbs

B1: barbell curls: 3 x 5 x 85 lbs
B2: bench dips: 3 x 10 x 20 lbs

BW: 199

Morning

A1: squat: 5 x 5 x 200 lbs
A2: glute ham raise: 5 x 5 x 1 kg

B1: calf raise: 2 x 5 x 140 lbs
B2: power cleans: 2 x 4 x 140 lbs

BW: 198

Morning

A1: squat: 5 x 5 x 195 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 5 x 140 lbs
B2: power cleans: 2 x 5 x 140 lbs

BW: 197

Morning

Yoga: session 1 +

A1: bench: 5 x 5 x 190 lbs
A2: bent rows: 5 x 5 x 115 lbs

B1: barbell curls: 3 x 5 x 75 lbs
B2: bench dips: 3 x 10 x 10 lbs

Afternoon

Yoga: 1 hour hot yoga

Yesterday

BW: 197

Afternoon:

A1: squat: 5 x 5 x 190 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 5 x 135 lbs
B2: power cleans: 2 x 4 x 135 lbs

BW: 197


Afternoon

A1: bench: 5 x 5 x 186 lbs
A2: bent rows: 5 x 5 x 100 lbs

B1: barbell curls: 2 x 5 x 70 lbs
B2: bench dips: 2 x 10 x 5 lbs

BW: 195

Morning

Yoga: session 1

Afternoon

A1: bench: 5 x 5 x 185 lbs
A2: bent rows: 5 x 5 x 95 lbs

B1: barbell curls: 2 x 5 x 65 lbs
B2: bench dips: 2 x 10

BW: 194

Afternoon:

A1: squat: 5 x 5 x 185 lbs
A2: glute ham raise: 5 x 5

Garage gym not set up (or rest of house!), so just getting partial WODs in until things settle.

Notice my weight drop? Ugh. Will work on that!

BW: 195

Morning

Yoga: session 1

BW: 198

Morning

Yoga: session 1

Morning

Machine subs:

A1: chest press: 5 x 5 x 90 (plate)
A2: low row: 5 x 5 x 90 (plate)

B1: BB curl: 2 x 5 x 35 kg
B2: skull crusher: 2 x 5 x 35 kg

TM: 20 min @ 9.4 kph = 3.09 km

Flying tonight. Will be back in TN soon!

Morning

A1: Leg press: 5 x 5 x 150 (plate)
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10
B2: Dumbbell snatch: 2 x 5 x 24 kg*

* subbed thefor Turkish get-ups. Vertigo still giving me issues.

Morning

A1: DBBP: 5 x 5 x 70 lbs
A2: DB row: 5 x 5 x 70 lbs

B1: BB curl: 2 x 5 x 70 lbs
B2: skull crusher: 2 x 5 x 70 lbs

Jumping through hoops getting paperwork squared for move has affected WODs. Hopefully be back on consistently.

Afternoon:

TM: 40 min @ 9.2 kph = 6.1 km

BW: 200

TM: 35 min @ 9.0 kph = 5.24 km

BW: 200

Afternoon

TM: 35 min @ 8.0 kph = 4.66km

Brain fart today. Should have been at 9.0 kph. Didn't realize until almost done. Tomorrow.

BW: 200

Afternoon

A1: Leg press: 5 x 5 x 145(plate)
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 5 x 15 (plate)
B2: Clean and jerk: 2 x 5 x 50 lbs*

* subbed the C&J for Turkish get-ups. Vertigo still giving me issues.

BW: 198

Afternoon

A1: DBBP: 5 x 5 x 85 lbs
A2: DB row: 5 x 5 x 85 lbs

B1: BB curl: 2 x 5 x 80 lbs
B2: skull crusher: 2 x 5 x 80 lbs

Realize I'm off schedule. Will shift a WOD to get back on.

BW: 199

Afternoon:

TM: 35 min @ 8.9 kph = 5.19 km

BW: 199

Afternoon

A1: DBBP: 5 x 5 x 80 lbs
A2: DB row: 5 x 5 x 80 lbs

B1: BB curl: 3 x 5 x 80 lbs
B2: skull crusher: 3 x 5 x 70 lbs

BW: 198

Morning

A1: DBBP: 5 x 5 x 70 lbs
A2: DB row: 5 x 5 x 70 lbs

B1: BB curl: 2 x 5 x 80 lbs
B2: skull crusher: 2 x 5 x 80 lbs

Afternoon:

TM: 35 min @ 8.8kph = 5.13 km

BW: 199

Afternoon:

TM: 35 min @ 8.7 kph = 5.07 km

BW: 201

No WOD today. Second day of being sick.. Summer cold?

BW: 202

Afternoon

TM: 35 min @ 8.6 kph= 5.01 km

BW: 201

Morning

A1: Leg press: 5 x 5 x 14 (plate)
A2: glute ham raise: 5 x 5

B1: calf raise: 3 x 5 x 14 (plate)
B2: Turkish get up: 3 x 5 x 10 lbs

BW: 203

Morning

A1: DBBP: 5 x 5 x 60 lbs
A2: DB row: 5 x 5 x 60 lbs

B1: BB curl: 3 x 5 x 70 lbs
B2: skull crusher: 3 x 5 x 70 lbs

Afternoon

TM: 35 min @ 8.5 kph = 4.95 km

BW: 201

Morning

A1: Leg press: 5 x 5 x 13 (plate)
A2: glute ham raise: 5 x 5

B1: calf raise: 5 x 5 x 13 (plate)
B2: Turkish get up: 5 x 5 x 10 lbs

Afternoon

TM: 35 min @ 8.4 kph = 4.90 km
One arm KB swing: 1 x 50 x 8 kg

BW: 201

Afternoon:

A1: DBBP: 5 x 5 x 55 lbs
A2: DB row: 5 x 5 x 55 lbs

B1: BB curl: 3 x 5 x 60 lbs
B2: skull crusher: 3 x 5 x 60 lbs

Yesterday

BW: 201

TM: 30 min @ 8.3 kph = 4.8? km

BW: 201

DBBP:
1 x 50 x 25 lbs
1 x 40 x 25 lbs
1 x 30 x 25 lbs
1 x 20 x 25 lbs
1 x 10 x 25 lbs

Pec fly: 1 x 100 x 5 (plate)

Bicep curl: 1 x 50 x 3 (plate)

DB Scott: 1 x 50 x 10 lbs

BB 21's: 1 x 21 x ??

BW: 201

Traction pull: 1 x 100 x 20 (plate)
TM: 5 min @ 8.1 kph

Low row: 1 x 100 x 25 (plate)
TM: 5 min @ 8.1 kph

Mid row: 1 x 100 x 5 (plate)
TM: 5 min @ 8.1 kph

Arm ext: 1 x 50 x 20 (plate)
TM: 5 min @ 8.1 kph

Morning

DBBP: 1 x 50 x 12 kg
TM: 5 min @ 8.0 kph

DB fly: 1 x 50 x 12 kg
TM: 5 min @ 8.0 kph

DB alt curls: 1 x 50 x 8 kg
TM: 5 min @ 8.0 kph

Machine curl: 1 x 50 x 15 (plate)

Afternoon

TM: 35 min @ 8.1 kph = 4.72 km

Yesterday

Leg ext: 1 x 100 x 30 (plate)
TM: 5 min @ 7.9 kph

Leg press: 1 x 100 x 20 kg

DBSP: 1 x 50 x 8 kg

DB Forward raises: 1 x 50 x 8 kg

TM: 35 min @ 8.0 kph = 4.66 km

BW: 201

Morning:

SQ: 1 x 100 x 25 kg
TM: 5 min @ 7.8 kph

SP: 1 x 50 x 22.5 kg
TM: 5 min @ 7.8 kph

Leg ext: 1 x 100 x 20 (plate)
TM: 5 min @ 7.8 kph

DB forward raise: 1 x 100 x 6 kg
TM: 5 min @ 7.8 kph

Afternoon

TM: 30 min @ 7.9 kph = 3.95 km

BW: 201

Morning

Lat pull down: 1 x 100 x 20 (plate)
TM: 5 min @ 7.7 kph

Tricep push down: 1 x 100 x 10 (plate)
TM: 5 min @ 7.7 kph

Afternoon

TM: 30 min @ 7.8 kph = 3.90 km

BW: 199

BP: 1 x 100 x 25 kg
TM: 5 min @ 7.6 kph

DB alt curl: 1 x 50 x 5 kg
TM: 5 min @ 7.6 kph

IP: 1 x 100 x 25 kg
TM: 5 min @ 7.6 kph

Cable curl: 1 x 50 x 20 (plate)

Afternoon:

TM: 30 min @ 7.7 kph = 3.84 km

BW: 202

Morning:

SQ: 1 x 100 x 20 kg
TM: 5 min @ 7.6 kph

SP: 1 x 50 x 20 kg
TM: 5 min @ 7.6 kph

Leg ext: 1 x 100 x 15 (plate)
TM: 5 min @ 7.6 kph

DB forward raise: 1 x 100 x 5 kg

Afternoon:

TM: 5 min @ 7.6 kph = 3.8 km

Evening:

TM: 30 min @ 7.5 kph

BW: 202

SQ:
1 x 10 x 20 kg
1 x 30 x 60 kg
TM: 5 min @ 7.4 kph

DBSP: 1 x 100 x 5 kg
TM: 5 min @ 7.4 kph

Leg curl: 1 x 100 x 10 (plate)
TM: 5 min @ 7.4 kph

DB forward raise: 1 x 100 x 3 kg

Yesterday

BW: 202

DBBP: 1 x 100 x 10 kg
TM: 5 min @ 7.3 kph

DB alt curl: 1 x 50 x 4 kg
TM: 5 min @ 7.3 kph

BBIP: 1 x 100 x 10 kg
TM: 5 min @ 7.3 kph

Cable curl: 1 x 50 x 10 (plate)

BW: 202

Morning:

Lat pull-down: 3 x 12 x 70 (plate)

Tricep push-down: 3 x 12 x 35 (plate)

Seated row: 3 x 12 x 90 (plate)

Dips: 3 x 12

Treadmill: 5 min @ 7.3 kph

Afternoon:

Treadmill: 25 min @ 7.3 kph

Yesterday:

BW: 200

SQ:
1 x 10 x 20 kg
3 x 12 x 80 kg

DB alt curls: 3 x 12 x 14 kg

Leg ext: 3 x 12 x 80 (plate)

Cable curl: 3 x 12 x 60 (plate)

BW: 200

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
2 x 10 x 110 kg

DB alt curl: 3 x 10 x 12 kg

Leg ext: 3 x 10 x 80 (plate)

Machine curl:
x 10 x 10,20 (plate)
1 x 10 x 30,40 (plate)
1 x 10 x 50,60 (plate)

BW: 200

DBBP: 3 x 10 x 32 kg

Lat pull down: 3 x 10 x 75 (plate)

DBIP: 3 x 10 x 24 kg

Low row: 3 x 10 x 100 (plate)

BW: 198

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
3 x 10 x 105 kg

DB Scott curl:
1 x 10 x 20 kg
1 x 8 x 20 kg*

Leg curl: 3 x 10 x 60 (plate)

* shoulders started to hurt so will drop weight next time. Cut WOD short due to time and motivation

BW: 201

DBBP: 3 x 10 x 28 kg
Low row: 3 x 10 x 100 (plate)
DBIF: 3 x 10 x 24 kg
Lat pull down: 3 x 10 x 80 kg

BW: 200

DBSP:
1 x 10 x 28 kg
1 x 6 x 28 kg
1 x 10 x 24 kg

Tri push down: 1 x 10 x 35 (plate)

DB forward raise: 3 x 10 x. 20 kg

Tri overhead: 3 x 10 x 35 (plate)

Skipped last two exercises. Wasn't feeling motivated.

BW: 200

SQ:
1 x 10 x 20 kg
1 x 10 x 20 kg
1 x 10 x 100 kg

DB Scott curl: 3 x 10 x 20 kg*

Leg curl: 3 x 10 x 65 (plate)

Wrist curl: 3 x 10 x 14 kg

Leg ext: 3 x 10 x 75 (plate)

BB curl: 3 x 10 x 30.25 kg

BW: 201

DBBP: 3 x 10 x 26 kg
Lat pull down: 3 x 10 x 75 (plate)
DBIF: 3 x 10 x 24 kg
Upright row: 3 x 10 x 25 kg
Pec fly: 3 x 10 x 12 (plate)
Seated row: 3 x 10 x 14 (plate)

Thursday's WOD

BW: 201

SQ:
1 x 10 x 20 kg
1 x 10 x 60 kg
3 x 10 x 95 kg

DBSP: 3 x 10 x 24 kg

Leg curl: 3 x 10 x 60 (plate)

DBFR: 3 x 10 x 18 kg

Leg ext: 3 x 10 x 60 kg

BW: 200

Morning

SQ:
1 x 10 x 20 kg
3 x 10 x 90 kg

DB Scott curl: 3 x 10* x 20 kg

Leg curl: 3 x 10 x 55 (plates)

DB wrist curl: 3 x 10 x 12 kg

Leg ext: 3 x 10 x 55 (plates)

BB curl: 3 x 10 x 27.65 kg

* third set, left arm only 8 reps

BW: 199

Morning

SQ:
1 x 10 x 20 kg
3 x 10 x 85 kg

DBSP: 3 x 10 x 20 kg

Leg curl: 3 x 10 x 50 (plates)

DB forward raises: 3 x 10 x 16 kg

Leg ext: 3 x 10 x 50 (plates)

Bent DB lateral raise: 3 x 10 x 10 kg

BW: 199

Morning

Yoga: session 1

DBBP: 3 x 10 x 50 lbs

Tri push down: 3 x 10 x 13 (plates)

DBIF: 3 x 10 x 50 lbs

Dips: 3 x 10

Pec deck: 3 x 10 x 13 (plates)

Overhead tri press: 3 x 10 x 13 (plates)

BW: 198

Afternoon

DBBP: 3 x 10 x 45 lbs
Tri push down: 3 x 10 x 12 (plates)
DBIF: 3 x 10 x 45 lbs
Dips: 3 x 10
Pecdec: 3 x 10 x 12 (plates)
Overhead tri push: 3 x 10 x 12 (plates)

BW: 196

Morning

Lat pull down: 5 x 10 x 110 (plate)
DB Scott curl: 5 x 10 x 35 lbs
Upright row: 5 x 10 x 100 (plate)
DB wrist curl: 5 x 10 x 15 lbs

BW: 198

SQ: 4 x 10 x 80 kg
DB Scott curl: 4 x 10 x 14 kg
Leg curl : 4 x 10 x 45 (plate)
DBSP: 4 x 10 x 18 kg

BW: 197

Afternoon

DBBP: 4 x 10 x 40 lbs
Tri push down: 4 x 10'x 100 (plate)
DBIF: 4 x 10 x 35 lbs
Dips: 4 x 10

Morning

DBSP: 3 x 10 x 16 kg
Leg curl: 3 x 10 x 40 (plate)
DB forward raises: 3 x 10 x 14 kg
SQ: 3 x 10 x 75 kg


Yesterday

Yoga: session 1
DBBP: 3 x 10 x 16 kg
Tri push-down: 3 x 10 x 30 (plate)
DB incline fly: 3 x 10 x 14 kg
Dips: 3 x 10

BW: 198

Afternoon

Yoga: session 1
SQ: 5 x 10 x 70 kg
DBSP: 5 x 10 x 12 kg

BW: 198

Afternoon

DBBP: 5 x 10 x 30 lbs
Tri push down: 5 x 10 x 9 (plates)

BW: 199

Morning
Yoga: session 1
Lat pull-down: 4 x 10 x 65 (plates)
DB Scott curl: 4 x 10 x 12 kg

BW: 198

Morning

Yoga: session 1
DBBP: 4 x 10 x 12 kg
Tricep push down: 4 x 10 x 25 (plates)

BW: 197

Morning

Yoga: session 1
Squats: 3 x 10 x 60 kg
DBSP: 3 x 10 x 10 kg

BW: 197

Yoga: session 1
Lat pull down: 3 x 10 x 60 (plates)
Scott DB curl: 3 x 10 z 10 kg

BW: 197

Afternoon:

DB Bench Press: 3 x 10 x 45 lbs
Triceps push-down: 3 x 10 x 6 (plates)
Flutter kicks / run in place: 4 x 25

Sauna x 15 min.

This next quarter (Apr- Jun) I'm going to do a hypertrophy geared program, using more bodybuilder type exercises. Just something to mix things up a bit since I haven't done these kinds of WODs since 2005! Will also try to get my BW up to 205, hopefully without adding too much additional BF.

BW: 197

Sauna @ 15 min
Flutter kicks x 53

Back from holiday. Briefly tried to be vigilant with some kind of WOD and posting, but obviously that fell to the wayside. Back in Dubai so lets see what happens.

BW: 199

Morning:

Treadmill: 10 min @ 10 kph. 1.66 km
Sauna: 10 min
Flutter kicks x 50

Afternoon:
Sauna: 15 min

Yoga: session 1

Burpees x 30

Morning

Yoga: session 1

Morning:

Yoga session 1

Morning

Yoga: session 1

Burpees x 26

BW: 197

Yoga: session 1

Evening:

Burpees x 25

BW: 197

Yoga: session 1

DL:
1 x 10 x 20 kg
1 x 3 x 60 kg
1 x 3 x 80 kg
1 x 3 x 100 kg
1 x 3 x 120 kg
1 x 3 x 140 kg
1 x 3 x 160 kg
1 x 3 x 180 kg

BW: 198

Yoga: session 1

DBSP: 1 x 10 x (4 , 6, 8, 10, 12, 14, 16, 18, 20) kg

Pistol Presses: 1 x 20 x (4, 6, 8) kg

BW: 196

Yoga: session 1

Squats:
1 x 10 x 20 kg
1 x 3 x 60 kg
1 x 3 x 80 kg
1 x 3 x 100 kg
1 x 3 x 120 kg
1 x 3 x 140 kg
1 x 1 x 150 kg
1 x 1 x 160 kg
1 x 1 x 170 kg

Flutter kicks: 1 x 50

BW: 196

Yoga: session 1

C2: 5k @ 21:07

BW: 196

Yoga: session 1

Push-ups: 10 x 12

BW: 197

Yoga: session 1

Squats:
1 x 10 x 60 kg
1 x 10 x 80 kg
1 x 5 x 100 kg
1 x 5 x 110 kg
1 x 5 x 120 kg
1 x 5 x 130 kg

Pistol presses:
1 x 20 x (1, 2, 3, 4, 5) kg

BW: 198

Yoga: session 1

Push-ups: 10 x 11 on the minute

C2: 5k @ 21:15

Forgot to weigh in this morning

C2: 5k @ 21:26

BW: 199

Yoga: session 1

Power snatch:
1 x 30 x 20 kg
1 x 30 x 25 kg
1 x 30 x 30 kg

Pistol presses:
1 x 25 x 1 kg
1 x 25 x 2 kg
1 x 25 x 4 kg

Yesterday

Yoga, session 1

C2: 5k @ 22:17

DB curls:
1 x 10 x (1, 2, 3, 4, 5) kg
1 x 10 x (10, 15, 20) lbs

Today

BW: 199

C2: 5k @ 22:18

BW: 196

Yoga session 1

Shoulder press: 3 x 25 x 20 kg
Calf raises: 3 x 25

BW: 196

Yoga, session 1

Squats: 1 x 100

Stretching, 10 min.

Have been down with a case of vertigo so haven't done a workout in more than a week. Still suffering the effects but decided to get some kind of activity in.

BW: 196

Yoga: session 1

Push-ups:
10 sets x 10 on the minute. Last set only 8 reps.

10 min of lower body stretches

BW: 195

205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

BW: 195

7 rounds of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

BW: 195

Clean & jerk:
1 x 5 x 20 kg
1 x 5 x 30 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
1 x 5 x 60 kg
1 x 3 x 70 kg

50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps

Cut WOD short due to equipment and time restrictions.

Missed over a weeks WODs due to being on the night shift. Hopefully will be back to consistency now that's over with.

BW: 193.8

Sprint 8: 8 x 30 sec @ 18.0 kph
Rest @ 8.0 kph
Total: 2.97 km @ 17 min

Looking back, last sprint was on the 7th with rest at 9.4 kph. I was sucking today and could barely hang on at 8. Hope to ramp back up without too much suffering.

BW: 193.2

Front squats:
1 x 5 x 20 kg
1 x 5 x 60 kg
1 x 3 x 80 kg
1 x 1 x 100 kg
1 x 1 x 105 kg
1 x 1 x 110 kg
1 x 1 x 115 kg
1 x 1 x 120 kg
1 x 1 x 125 kg
1 x 1 x 130 kg

Scaled CF WOD

Push-ups x 10
Pull-ups x 20 (stopped at 10 cuz of lat)
KB swings x 30 @ 25 kg
Sit-ups x 40
Burpees x 50
~ 11 min.

Row x 1000m

BW: 193.2

Karen: 150 wall balls @ 9 kg. ~11 minutes

BW: 193.8

Dead lift:
1 x 5 x 20 kg
1 x 5 x 60 kg
1 x 5 x 100 kg
1 x 5 x 110 kg
1 x 5 x 120 kg
1 x 5 x 130 kg
1 x 5 x 140 kg

Row x 1000m

BW: 193.4

Light workout.

Squats
1 x 5 x 10 kg
1 x 5 x 50 kg
1 x 5 x 60 kg
1 x 5 x 70 kg
1 x 5 x 80 kg
1 x 5 x 90 kg

DB preacher curl
1 x 10 x 10 lbs
1 x 10 x 12 lbs
1 x 10 x 14 lbs

BW: 193.4

Modified filthy fifty. Gym was too busy to do all the exercises.

50 x 24" box jump
50 x 25 kg kettle bell swings
50 x walking lunges
50 x back extensions
50 x 9 kg wall ball
25 x burpees

BW: 192.0

Push jerk
1 x 5 x 20 kg
1 x 5 x 30 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
1 x 3 x 60 kg
1 x 3 x 70 kg
1 x 3 x 80 kg
1 x 1 x 90 kg

Row x 1000m

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 9.4 kph
Total: 3.22 km @ 17 min

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11:13, pulled lat muscle on last set of pull-ups so stopped. Would have still been under 12:00. As a comparison, my old PR is 11:03, so relatively happy, especially since (1) I'm older, (2) I haven't been back into CF for a while and (3) I'm at least 10 lbs heavier.