DarK_RaideR Posted July 1, 2017 Author Report Share Posted July 1, 2017 Friday 30 June Mobility class, got to roll the hamstrings for like an hour using various techniques Friday Night Fight Club 2' AMRAP Man Makers (just the pushup and pull, no clean or thruster) 2' AMRAP Man on fire burpees (with a side roll in the middle of the move) 2' AMRAP Floor Presses 2 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 17, 2017 Author Report Share Posted July 17, 2017 Thursday 13 July 50-40-30-20-10 DUs and Hanging Wipers Did wipers scaled at half the reps, but the atmosphere of heat and humidity made it hard to breathe so I gave up halfway in due to dizziness. 2 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 17, 2017 Author Report Share Posted July 17, 2017 Saturday 15 July 5k row (**), 28 s/m Score: 23m 21s 2 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 17, 2017 Author Report Share Posted July 17, 2017 Sunday 16 July San Fransisco Crippler For time: 30 Bodyweight Back Squats (184lbs) 1km row Score: 9:30 4 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 20, 2017 Author Report Share Posted July 20, 2017 Wednesday 19 July 500m rowing for a new PR of 1:44 (previous PR 1:55) 5km rowing for the narrowest PR possible at 22:37:7 (previous PR 22:37:8) 5 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 25, 2017 Author Report Share Posted July 25, 2017 Monday 24 July 7' AMRAP 50 Double Unders 10 Overhead Squats Score: 2 rounds and 40 DUs using just the 44lb bar 2 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 27, 2017 Author Report Share Posted July 27, 2017 Wednesday 26 July 1RM Bench Press (with bands for extra resistance) 1x22lb 1x92lb 1x122lb 1x142lb <- New PR 1RM Push Press (with bands for extra resistance) 1x112lb 1x142lb <- New PR 1x162lb Failed, barely WOD 12' AMRAP 1 Muscle Up transition 5 Medball Cleans (20lb) Every round, add 1 more MU transition and 5 more Medball Cleans Score: 5 rounds and 14 reps 3 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted July 30, 2017 Author Report Share Posted July 30, 2017 Saturday 29 July Weightlifting 101 class Clean & Split Jerk technique work, for over 1 hour, leading into attempts for a C&J PR 114 lb x 1 rep 134 lb x 1 rep 134 lb x 2 reps (former PR) 154 lb x 4 reps (new PR!) Pretty happy with my new C&J PR, especially considering this was actually the first time ever I've used a split jerk 6 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 7, 2017 Author Report Share Posted August 7, 2017 Thursday 3 August 4 rounds for time 50 Double Unders 15 Snatches (74 lb) 10' Time Cap Score: 2 rounds and 53 reps 1 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 9, 2017 Author Report Share Posted August 9, 2017 Tuesday 8 August 5km Assault Biking at 9:06 (baseline, as I've never done this before) 2km Rowing at 8:56 (not even close to my 8:26 PR) 1 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 11, 2017 Author Report Share Posted August 11, 2017 Thursday 10 August Triple WOD at Gymnastics class 5' AMRAP 5 Pullups 10 Pushups 15 Pistol squats (had to scale due to knee injury) Score: 3 rounds 15 reps 6' AMRAP 6 KB Swings (24kg) 6 Box Jumps (24") 6 Toes to bar 6 V-Situps Score: 4 rounds 9 reps 15' AMRAP in teams of two, switching after every round 5 Wall Walks 15 Burpees 30 Double Unders Team Score: 4 rounds 20 reps 3 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 14, 2017 Author Report Share Posted August 14, 2017 Saturday 12 August 5km Ski Machine (25:46) Strict Overhead Shoulder Press 10x44lb 5x74lb 5x5x94lb One arm KB snatch 10x16kg 10x20kg 10x24kg 1 Quote Lvl 65 Multitasker Link to comment
Mr_Willes Posted August 14, 2017 Report Share Posted August 14, 2017 Seems like a very good/fun workout! 1 Quote ... a little odd in the head ... Link to comment
DarK_RaideR Posted August 14, 2017 Author Report Share Posted August 14, 2017 1 hour ago, mr_willes said: Seems like a very good/fun workout! It wasn't really, the ski machine had me sweating like a racehorse on cocaine, but at least the rest was nice and the heavy KB snatches had me feeling like a total beast. Was nice to use the Open Gym opportunity to do my own thing instead of chasing the timer as usual. 1 Quote Lvl 65 Multitasker Link to comment
Mr_Willes Posted August 14, 2017 Report Share Posted August 14, 2017 1 minute ago, DarK_RaideR said: the rest was nice and the heavy KB snatches had me feeling like a total beast. This was the thing i was referring to, somehow my mind blanked the part about the ski-erg. Quote ... a little odd in the head ... Link to comment
DarK_RaideR Posted August 15, 2017 Author Report Share Posted August 15, 2017 Monday 14 August 9x3 Bench Press with chains at 50% of our 1RM For time 5-8-13 Handstand Pushups Deadlifts (204lb) Then 30m lunges with two kettlebells (16kg each) Score: 11'20" 2 Quote Lvl 65 Multitasker Link to comment
Kishi Posted August 15, 2017 Report Share Posted August 15, 2017 Ohai. Didn't know that you did one of these. Mind if I tag along? Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
DarK_RaideR Posted August 15, 2017 Author Report Share Posted August 15, 2017 2 hours ago, Kishi said: Ohai. Didn't know that you did one of these. Mind if I tag along? Just a little journal of workouts, no big deal. Welcome on board, Kish 1 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 19, 2017 Author Report Share Posted August 19, 2017 Saturday 19 August Crossfit Trainees class (scaled up) 12' AMRAP 6 Deadlifts (114lb) 6 Situps 200m run Score: 6 rounds and 8 reps THEN Crossfit Elements class Ontario 200 Sectionals 3 rounds for time 10 Overhead Squats (scaled down to 74lb) 10 Burpees Score: 4'25" Comments: Kudos to the SRLF for letting me stay an extra hour and do the Elements class. Pretty happy with my Overhead Squats, they were faster than ever since the knee injury plus I went heavier than the empty 44lb bar I've used since. Good time too, coach said this should be done in under 5 minutes. 6 Quote Lvl 65 Multitasker Link to comment
Kishi Posted August 19, 2017 Report Share Posted August 19, 2017 Looks like the workout was a good challenge, then, if it didn't kill you. 1 Quote Work like a farmer, train like an athlete, fight like a soldier. 2 Tim. 2:3-6 BATTLE! Link to comment
DarK_RaideR Posted August 23, 2017 Author Report Share Posted August 23, 2017 Tuesday 22 August 9x3 Dynamic Shoulder Presses with chains (64lb) For time 21-15-9 Front Squats (114lb) MedBall Situps (14lb) Score: 6'39" Comments: Rx weight was 134lb. Still, 114 is heavier than I expected and got a full squat depth and decent pace without any issues from the knee Bonus Accessory work 3x12 Bent Over Reverse Dumbbell Flyes 3x10 Decline Pushups 3x12 Lat Pulldowns (using a rubber band and a PVC set up on a pullup bar) 3x8 Rubber Band Pull Aparts 5 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted August 26, 2017 Author Report Share Posted August 26, 2017 Saturday 26 August Open Gym stuff Assault bike: 1 mile at 2'53" Muscle Up progression: 2x5 Ring pullups, plus back and forth swings using a false grip. Wrist hurt, as it does during front squats and thrusters, meaning it's too weak still Strict Shoulder Press 5x44lb 5x74lb 5x94lb 4x114lb 2x114lb 1x134lb <- FAIL Still happy, since 114lb has been my one rep max for a while, so doing multiple reps there is progress. Maybe a new 1RM PR lies between 114 and 134lbs 2km row in 8'45" (PR stands at 8'26") Crossfit Elements class warmup Hero WOD: Dunn 19' AMRAP 3 Muscle Up transitions 5m-10m-15m sprints 6 Burpee Box Overs Score: 9 rounds and 2 burpees in. Had 30" extra as I started later than the clock, but messed it up in the end so I could have gone closer to 10 full rounds. Still quite happy that I never stopped for a breather, hope that's a sign my conditioning is finally starting to pick up 6 Quote Lvl 65 Multitasker Link to comment
Endor Posted August 27, 2017 Report Share Posted August 27, 2017 21 hours ago, DarK_RaideR said: 2x114lb 1x134lb <- FAIL Big jump for strict OHP....+10lbs would have been better. 21 hours ago, DarK_RaideR said: Hero WOD: Dunn 19' AMRAP 3 Muscle Up transitions 5m-10m-15m sprints 6 Burpee Box Overs Score: 9 rounds and 2 burpees in. This is a disgusting WOD. Well done, 9 rounds looks good to me, I would have hated that one. 2 Quote Endor, LVL 45 Half-Elf Ranger PR and Motivation Log | Current Battle Log Feb-March 2022 Challenge Link to comment
DarK_RaideR Posted September 4, 2017 Author Report Share Posted September 4, 2017 Friday 1 September Skill work: Handstand and Handstand walk practice 2 Quote Lvl 65 Multitasker Link to comment
DarK_RaideR Posted September 5, 2017 Author Report Share Posted September 5, 2017 Monday 4 September 3 rounds for time 200m Run 20 Overhead lunges with a 25lb plate 10 KB Swings (20kg) 10 Burpees Score: 12'57" 2 Quote Lvl 65 Multitasker Link to comment
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