Archive for September, 2012

WOD Friday 09-28-2012

WOD: Strength Day 4: WOD Strength Session will be 5 Sets @ 1 Reps Heavy of: Deadlift: 225 lbs. After my Strength WOD Routine, I completed a MetCon of: 4 Rounds for Time: 6:38 5 Power Cleans @ 135 lbs. .25 Miles on the Elliptical Machine ¬†WOD Extra… Okay, this last final bit of exercise […]

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WOD Thursday 09-27-2012

WOD: Strength Day 3; WOD Strength Session will be 5 Sets @ 3 Reps Heavy of: Back Squats: 160 lbs. Incline Bench: 140 lbs. After my Strength WOD Routine, I decided to do a little extra with a quick WOD to work on “Toes to Bar”. So, here is what I completed: Leg Levers while […]

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The Ultimate Beginner Workout Routine

Beginner Workout Traps: Most newcomers to weightlifting decline into one of two traps. Some participate in the gymnasium with no schedule for the day except “getting a great burn.” As an outcome of this, a novice will bench, curl and use the entire set of haphazard machines at the gym until they go tired and […]

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WOD Monday 09-24-2012

WOD Strength Day 2: WOD Strength Session will be 3 Sets @ 5 Reps Heavy of: Power Cleans: 135 lbs. X 5 X 3 WOD Session: This WOD is 5 rounds for time: 10 Dumbbell Hang Power Snatches @ 30 lbs. 10 Kettlebell Swings @ 40 lbs. 7 Pullups My time for today’s WOD was […]

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WOD Sunday 09-23-2012

Today’s WOD is: WOD Strength Day 1: WOD Session will be 3 Sets @ 5 Reps Heavy of: Back Squats: 155 lbs. X 5 X 3 Incline Press: 135 lbs. X 5 X 3 Pullups: 3 Sets @ Max Reps WOD Form: I intentionally went low in weight in order to improve my form. I […]

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WOD Friday 09-21-2012

WOD: No Name WOD Sessions: Complete as many Rounds as possible in 20 minutes: 65 lb. Power Snatch @ 10 Reps TRX Pull Press @ 10 Reps Burpees @ 10 Reps Dips @ 10 Reps My WOD Results: I completed 4 rounds of this WOD in 19:46. I was hoping to get 5 rounds, but […]

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WOD Tuesday 09-18-2012

WOD: Chelsea (Not Quite) WOD is a Timed Event: 5 Pullups 10 Pushups 14 Squats Complete each WOD session on the minute, every minute… (Yeah Right!!!) Chelsea kicked my ass today! I did 12 complete sessions to finish off the WOD for today in a time of 27:25. That means I could only muster up […]

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WOD Monday 09-17-2012

WOD: G.B.PRESS WOD is for Time: Bench Press: 10 Reps @ 155 lbs. 10 Reps @ 185 lbs. 10 Reps @ 195 lbs. 10 Reps @ 205 lbs. Single Unders 4 Sessions @ 30 Seconds TRX Inverted Rows 4 Sessions @ 10 Reps TRX Hip Throws 4 Sessions @ 10 Reps My WOD Results: I […]

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WOD Sunday 09-16-2012

WOD: Danny WOD Rounds: As Many As Possible in 20 Minutes of… 20″ Box Jumps @ 30 Reps 85 lb. Push Press @ 20 Reps 30 Pullups My WOD Completion in 20 Minutes: 2 Complete Sessions + 30 Box Jumps. Overall, I finished 3 Rounds @ 25:38. I cheated a lot on today’s WOD in […]

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WOD Wednesday 09-13-2012

WOD Session: Roy Jr. Today’s WOD consisted of 4 Rounds: 155 lb. Deadlift @ 15 Reps 20″ Box Jumps @ 20 Reps Pullups @ 20 Reps I called today’s WOD Roy Jr. because I just could not duplicate all of Roy. Today’s WOD Time: 30:34

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