Catching Up

Here are a few WODs that I have not had a chance to post yet. 

Sunday May 24, 2009

"Angie"

Time 17:30something (Time got worse by over a minute, Pullups were much weaker than last time)

Wednesday May 27, 2009

Bench Press 5x3

145-150-155

AMRAP in 20 Minutes

Run around the block at Fire Station (350m approx)

10 Burpees

5 Strict Pullups

7 Rounds + 1/2 Run

Thursday May 28, 2009

P90X Ab Circuit with fellow employee

My hip flexors were sore the next day, not my abs?????

Friday May 29, 2009

5 Rounds for Time

50 Squats

10 Shoulder Press at 45#

50 Situps

19:12

Then Tabata Pushups

17, 13, 10, 8, 8, 8, 8, 8

Back Squats and a little fun

WOD

Back Squats

5-5-5

185-210-220 (PR)

Then...

3 Rounds for Time:

100m DB carry 55#

225m Run

15 Wall Balls 12' Target

9:16

Death by Pushup

Cooking With Luke from Faith Reynado on Vimeo.

I had my fitness assessment yesterday at work. It was a waste of time as usual. Here is how it went. First thing they did was measure body fat, 7.4% (the only useful tid bit of info). This is up from last time when it was 5.5% on February 24th.  After the last reading, I started eating a lot more fat (around 4x) hoping to pack on some pounds. Second thing they did was put a heart rate monitor on me and they had me start walking on a treadmill. Long story short is that they put you through a circuit of 8-9 exercises and look at your heart rate at the end of each exercise. They compare this to the last time I performed the same circuit. The problem is that they don't record how many reps you perform, so my heart rate may be lower/higher only because I did fewer/more reps. I see this as bad science.

WOD

Death by Pushup

19 Rounds + 17

Then lots of stretching.

Power Snatch and Sprints

WOD

Power Snatch

1-1-1-1-1-1-1

95-105-115(f)-105-115-125

100+m sprints

14.5, 14.2, 14.0, 14.6

The Proof is in the Picture

Picture of scores for Football Gone Bad

Do the numbers add up?

Fire Station WOD

WOD compliments of CFV

4 Rounds for Time:
Run around the block (approx 350m)
50 Squats

Time 11:46

Football Gone bad

WOD done on 5/17/2009

3 Rounds of:
1 Minute of Thrusters 95#
1 Minute of Box Jumps 20"
1 Minute of Pushups
1 Minute of Double Unders
1 Minute of Pullups

15, 26, 35, 11, 20= 107
11, 21, 27, 23, 18= 100
12, 20, 25, 15, 17= 89

296