Row 500m
21 Pull-ups
21 Box Jumps @ 20' box.
Row 500m
15 Pull-ups
15 Box Jumps @ 20' box.
Row 500m
9 Pull-ups
9 Box Jumps @ 20' box.
Wednesday, November 28, 2007
Tuesday, November 27, 2007
WOD: Linda got Breast Augmentation
This is becoming my favorite named workout, if for nothing other than the sheer brutality of it.
The Rx:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 bodyweight clean
At 160 lbs, this works out to 240lbs for the DL, 160lbs for BP, and 120lbs for Clean. I'm going to go ahead and up the bench press to 185, so that all three lifts will be right at 75% of my 1rm. So I guess this is a big-chested Linda. yuck yuck.
The Rx:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 bodyweight clean
At 160 lbs, this works out to 240lbs for the DL, 160lbs for BP, and 120lbs for Clean. I'm going to go ahead and up the bench press to 185, so that all three lifts will be right at 75% of my 1rm. So I guess this is a big-chested Linda. yuck yuck.
Monday, November 26, 2007
Music...
Not sure if anyone even reads this or not, but I'm still posting.
I had some time to kill over the weekend and put together a playlist of the music that gets me all amped up in the gym. Some of it's kinda cheesy, but hey, screw you. If you have time to kill, you can go out to http://www.projectplaylist.com/ and set up your own playlists of music illegally posted to the internet without permission from the copyright holders.
Here's mine:
I had some time to kill over the weekend and put together a playlist of the music that gets me all amped up in the gym. Some of it's kinda cheesy, but hey, screw you. If you have time to kill, you can go out to http://www.projectplaylist.com/ and set up your own playlists of music illegally posted to the internet without permission from the copyright holders.
Here's mine:
WOD: Retribution...
I've been eating and drinking like a crazy person since last Wednesday. It all started with a triple Whopper meal from Burger King for lunch Wednesday. Several rum and cokes and rediculously huge meals passed and it all ended with a hot dog on white bread with Stoby's Cheese dip, and a Starbuck's chocolate chunk coffee ice cream milk shake last night.
Because I hate myself now, I bought a 20lb weighted vest so I'll know what it feels like to be a fatty when I work out.
Today's WOD:
Wearing 20lb vest do:
Run .5mi
21 burpees
21 pull-ups
21 incline sit-ups
Run .5mi
15 burpees
15 pull-ups
15 incline sit-ups
Run .5mi
9 burpees
9 pull-ups
9 incline sit-ups
Run .5mi
Because I hate myself now, I bought a 20lb weighted vest so I'll know what it feels like to be a fatty when I work out.
Today's WOD:
Wearing 20lb vest do:
Run .5mi
21 burpees
21 pull-ups
21 incline sit-ups
Run .5mi
15 burpees
15 pull-ups
15 incline sit-ups
Run .5mi
9 burpees
9 pull-ups
9 incline sit-ups
Run .5mi
Wednesday, November 14, 2007
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