WOD 03/10/2009

Bench press

5 x 10 reps (30 sec. rest between reps)
5 x 8 reps (45 sec. rest between reps)
5 x 6 reps (60 sec. rest between reps)
5 x 5 reps (90 sec. rest between reps)
5 x 3 reps (120 sec. rest between reps)

Start at a low weight and increase the weight as the rep count degreases.

I made the mistake of underestimating this workout, I didn't think I was but at the end I had to go down in weight.

I'm going to do this again this weekend for my squat workout.

We have a big challenge coming tomorrow, I think Swingblade is tired of taking it easy... Rest up and come prepared.

WOD

As many rounds as you can in 20 minutes

5 - hand stand push ups
10 - L Pull ups
15 - Lunges

I did 9 rounds in the 20 minutes. My tenth round went over the time limit... The L pull ups became pull ups with my knees bent only (I really need to work on my core strenght).

For the hand stand push ups, I put a block on the ground from round 3 and up. If I lowered myself until my forehead touched the ground I had trouble getting up without losing my balance. The strenth was also lacking.

Good way to start the week though.

WOD - 03/05/2009

Skill - Med Ball Clean

Strength - Jerk
3, 3, 3, 3

WOD
4 Rounds
41 lunge steps
21 Situps
20 Back Extension

1 Round
41 Box Jumps

Not sure how much weight I'm going to use on the jerks, I'll also be doing them with db's since we don't have bars at our gym...

Enjoy

CONGRATS!

Congratulations to Paul who just passed the CanFit Pro, personal training exam.

Paul, you were made for this. Your attitude and dedication to training has motivated all of us to perform better.

Thanks!

le maddog

WOD "DB Burpee Weighted PU"

12 - 9 - 6 (reps)

2 x 30lbs on the weighted burpees
1 x 30lbs on the weighted Pull-ups

Post times and comments.

WOD

Here we go!

Thanks Andy for finding this.

30 - Prisoner Squats*
30 - Push ups
10 - Swiss ball knee bends*
10 - Swiss ball leg Pikes*
20 - Step ups (about knee height)
15 - Tricep Push ups
05 - Pull ups
30 - Lunges
15 - Reverse rows*
15 - Prisoner Squats
15 - Push ups
05 - Pull ups

*Prisoner Squat – Basic squat with your hands clasped together behind your head.
*Swiss Ball knee bends – On your back put your heals on a Swiss Ball and plank your body keeping your arms extended palms down against your body. Bend at the knees keeping the plank form raising your hips as you bend your knees.
*Swiss Ball Leg Pikes – Get in push up position with your toes on a Swiss Ball. Bend up lifting your hips in the air.
*Reverse Rows – We used our bench press machine for this. Basically just move the bench out of the way and with your back on the ground hold the bar and pull yourself up keeping your body in a plank with your heals on the ground.

We did this twice in about 30 minutes though 3 rounds would’ve been perfect.

Enjoy!
le maddog

Sunday Gym day

Went to the Good Life on Queen Street on Sunday, took advantage of the equipment from a proper gym.

Started with a core workout, swapping ideas with a friend. It was good. Not used to starting with core though so it made the rest of the workout feel different.

Did some squats, haven't done those in a long time so I did 3 sets @ 235lbs. Only 6 reps per set though. Tried to be as dynamic as I could though.

Then moved on dead lifts. I did the same only with 175.

I followed that up with clean and jerks. Had to dramatically reduce the weight for this one 85lbs I think.

I matched everything with different pull ups.

Then I kinda went around the gym like a tourist messing around with all the different machines they have there trying them out to see what was useful to me.