Thursday, April 23, 2009

The Filthy 50 Really is Filthy

WOD: Filthy 50, Tysons Corners Style

For Time:
50 Box Jumps, 24 inches
50 Jumping Pull-Ups
50 KettleBell Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Balls, 20lbs
50 Ball Slams, 20lbs
50 Double Unders

Apparently Matt changed the Burpees to Ball Slams. I don't know why, but I thank him. Anyway, did the KB swings with 20lbs and laughed at the word pood because it is funny. Did the Push Press at prescribed weight. Did the Wall Balls with 12lbs and the Ball Slams with 16lbs. The Double Unders took me so long because I am slightly horrible at jumping rope. Finished the entire workout in 34:11.

Wednesday, April 22, 2009

Please, Sir, can I have some More?

Wednesday, 22 April

Rest Day

Tuesday, 21 April

WOD: Michael

For Time:
800m Run
50 Situps
50 Back-Extentions

This was a nice break from the upper body. The running helped my legs loosen up a bit. I am still pretty tight from Saturday/Monday. I stretched a lot but I think those about of lunges would hurt anybody. The Situps and Back-Extensions were great. I finished in 21:24. Not too bad.

Monday, 21 April

WOD: Angie

For Time:
100 Pull-Ups
100 Push-Ups
100 Situps
100 Squats

I did all the Pull-Ups with Ol' Blue. It took me quite a while but I finished them all. I also managed to do 50 true Push-Ups. I mixed them in with modified ones as well. The Situps and Squats were good, excpet that my legs were still burnt from Saturday's most excellent workout. I finished in 31:13. This was my first time attempting Angie.

Monday, April 20, 2009

I Swear I Really Want to Update this...Life gets in the Way!

Ok, here is the weekly update. Apparently my plan of updating everyday isn't working so well. Get over it.

Saturday, 18 April

WOD:

For Time:
800m Run
400m Lunges
800m Run

Um, ouch. I did this in 26 minutes and some seconds but I forget how many. It took 378 lunges to go 400m. I still can barely walk. Thanks Jason.

Friday, 17 April

WOD:

Tag Team 3 Rounds Each:
CF1 Net Climb
CF2 Bob and Weave under bar w/ 2 KBs in rack position
CF 3 XR rows elevated
Then:
CF1 KB Pullx5
CF2 Push-press
CF3 Squats

I love this workout. Love it, love it, love it. Net climb was no problem. Did the Bob and Weave with 2 20lb KBs and 10 rows with my feet on the box for the first round. The other 2 rounds I had to do them with my feet on the floor. Still...better than when I started.

Did the KB pull with the 30lb KB, the pp with the 45lb bar. No problem with the squats.

Go Team Lightweight!

Thursday, 16 April and Wednesday 15 April:

Rest and Cake days:-)

Tuesday, 14 April:

WOD:

AMRAP in 20 Minutes:
5 Pull-Ups
10 Weighted Flag Push-Ups
15 KB Hot Potato alternating squats

I completed 6 rounds. Used Ol' Blue for the Pull-Ups which are getting better. Used 10lb barbells for the Push-Ups which apparently I was doing incorrectly but didn't know it. I'll do them right the next time. The good thing about these type of Push-Ups is that doing modified ones are SO awkward that you are sort of forced to do the true version on them, which is good for me. I still struggle with true Push-Ups. While I can do some of them, my back starts giving out. Used the 20lb KB for the squats. This was a good one!

Monday, 13 April

WOD:
50-40-30-20-10
Sumo Deadlift High Pulls (SDLHP) 95lbs/65lbs
Wall Balls 20lbs/12/lbs
250m Row between Rounds

I used the prescribed weight for each and completed the workout in a little more than 35 minutes. This was a tough one! Loved it though. 50 SDLHP are way more than you'd think.