Post your daily workout

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  • Jwmcc
    Jwmcc Posts: 451
    Last few days:
    Thursday:
    250 m Row
    40 Thrusters 65 lbs
    500 m Row
    30 Thrusters 65 lbs
    750 m Row
    20 Thrusters 65 lbs
    1000 m Row
    10 Thrusters 65 lbs
    18:23 to finish.

    Today:
    5 rounds for time of:
    5 Handstand Push-ups
    10 Power Cleans 135 lbs
    15 Burpees
    20 10 ft Wall Balls 20 lbs
    25 Kettlebell Swings 53 lbs

    Took 29:48, didn't do the handstand push ups as RX'd (used a box with paralette bars) but this was still brutal. Totally underestimated the wall ball shots, and so did everyone else in the class today.
    Jw
  • Jwmcc
    Jwmcc Posts: 451
    Done last weekend:

    "Danny"
    As many rounds as possible in 20 minutes
    30 Box Jumps 24'
    20 Push Presses 115 lbs
    30 Pullups

    Did three full rounds, then 30 jumps, 20 push press and 22 pullups. The hardest part is just not wanting to lay your head on the bar after the second round of box jumps and getting the will power to pick it up and keep working.
  • Jwmcc
    Jwmcc Posts: 451
    Yesterday:

    "Coe"
    10 rounds for time
    10 Thrusters 95 lbs
    10 Ring Push-ups

    Done in 13:48, legs are pretty damn sore.
    Jw
  • he still stands
    he still stands Posts: 2,835
    6 mile run, 48 minutes, 0.5% grade, 770 calories
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    wide grip pull ups (4 sets)
    bent over rows (4)
    seated rows (4)
    narrow grip pull ups (4)
    lat extensions (3)
    shrugs (5)

    hanging leg raises (4)
    crunches (4)
    kneeling rope pull downs (3)
    regular ol' sit ups (3 until failure)
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    military press, went BIG up to 185 lbs
    arnold press
    lateral raise
    front delt raise
    rear delt raise

    skull krushers
    weighted dips
    tricep push downs
    behind the head rope extensions
    rope tricep extensions
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • RYEzupSF
    RYEzupSF Posts: 6,003
    easing back into my running. tonight i go for 6 miles.
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    Don't fuck sheep. -EV 7/11/11
    You can never have enough Neil in the mix. -EV 10/24/10
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  • Jwmcc
    Jwmcc Posts: 451
    Yesterday:

    Bear Complex, 30 reps for time with 135 pound barbell.

    Words on a chat board can't describe how awful this one felt. I've done Bear complexes in the past but not this many reps at that weight. Took me 18:52 to finish and didn't care I finished dead last in the class, finishing this was rewarding enough.
  • he still stands
    he still stands Posts: 2,835
    Jwmcc wrote:
    Yesterday:

    Bear Complex, 30 reps for time with 135 pound barbell.

    Words on a chat board can't describe how awful this one felt. I've done Bear complexes in the past but not this many reps at that weight. Took me 18:52 to finish and didn't care I finished dead last in the class, finishing this was rewarding enough.

    135 lbs is crazy for that workout. I can lift pretty heavy (330 bench and ~200 lb overhead press) and that KILLED me. I tried to do the 7 reps/5 sets (35 total reps) and I was gassed after the 3rd set and quit.

    I've done it a few times since and I start with 95 lbs, then 105, 115 (x2), and on the very last set I'll do 135 lbs. Finish in about 30 minutes. Probably the hardest workout I've ever experienced.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Jwmcc
    Jwmcc Posts: 451
    Yeah basically we had three options at the gym, Beginner, intermediate and advanced weight for the Bear Complex. The weights were 65,95,135 respectively. I was originally going to do 95 but thought it would be a breeze and I normally don't scale away from advanced unless I absolutely can't do the weight. Either way lesson learned!
  • he still stands
    he still stands Posts: 2,835
    leg day...

    squats
    hack squats
    leg curls
    leg extensions
    2 variations of calf raises
    lunges
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Jwmcc
    Jwmcc Posts: 451
    This morning:

    "Holbrook"
    10 rounds for time each round
    5 Thrusters 115 pounds
    10 pullups
    100 meter sprint
    1 minute rest

    Best time was 0:47, worst was 0:57. Goal was to make sure no round took one minute so can't complain. The last few rounds were brutal with the pullups.
  • he still stands
    he still stands Posts: 2,835
    yesterday afternoon...

    shoulders (8 - 12 reps each)
    arnold press, 4 sets
    lateral dumbell raises, 4 sets
    front delt raise, 4 sets
    rear delt extension/rubber band extension superset, 3 sets
    vertical bar raise, 3 sets
    shrugs, 5 sets
    bradford press, 1 set of 50 with the bar

    abs
    hanging leg raises, 4 sets
    ab machine, 4 sets

    Last night: 3 mile run

    Today... back and biceps, then another 3 mile run tonight
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Jwmcc
    Jwmcc Posts: 451
    edited February 2011
    Yesterday:
    "Kalsu"
    5 burpees on the minute, work up to 100 thrusters, 105#: took about 23 rounds(includes three rounds I took off)

    Today:
    "Wittman"
    7 rounds for time
    15 Kettlebell swings 1.5 pood
    15 Power Cleans 95#
    15 Box Jumps 24'

    Took 18:29 to finish.
    The power cleans were what did me in, for the last four rounds I pretty much did 5-5-5 reps to get through the set, but a good hero WOD overall.
    Post edited by Jwmcc on
  • The Juggler
    The Juggler Posts: 49,594
    got back at it today....
    www.myspace.com
  • Jwmcc
    Jwmcc Posts: 451
    Today:

    10 rounds for time
    5 Chin-ups
    10 Pushups with hands on feet on 45 lbs plates
    10 Deadlifts 225 lbs

    Took 18:34 to finish
  • Jwmcc
    Jwmcc Posts: 451
    Yesterday:
    "Jason"
    100 air squats
    5 Muscle ups
    75 air squats
    10 Muscle ups
    50 air squats
    15 Muscle ups
    25 air squats
    20 Muscle ups

    took 28:28 to finish
  • he still stands
    he still stands Posts: 2,835
    everyone keeping at it?

    today:

    wide grip pull ups (4)
    bent over rows (4)
    seated rows (3)
    incline rows (3)
    machine pull downs (4)
    lat extensions (3)

    hanging leg raises (4 *15)
    sit ups with a 25 lb plate (4 *max)

    10 minute run.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Random_Wookie
    Random_Wookie Posts: 1,099
    he still stands wrote:
    everyone keeping at it?

    can posting this message count as a workout, I have only been walking a bit due to some niggling little injuries.
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  • Suzi78
    Suzi78 Posts: 362
    Random_Wookie wrote:
    he still stands wrote:
    everyone keeping at it?

    can posting this message count as a workout, I have only been walking a bit due to some niggling little injuries.

    It's a great start :)

    Now, if you wish to work on your endurance, here's a great little treadmill exercise. Good for your glutes too.
    Jog at a comfortable pace throughout the run, and do not decrease it as the incline increases. Total of 7 miles and should take about 50-60 min depending on your mph

    Jog at 2% incline for 1 mile
    4% 1 mile
    2% 1 mile
    5% 1 mile
    2% 1 mile
    6% .5 mile
    7% .5 mile
    2% 1 mile

    Have fun :)
    How I choose to feel is how I am

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