Rich's Workout Log

Thought I'd go with the short version so people don't confuse me and Rigor . . . wouldn't want anyone to think I was faster and stronger than I really am . . .

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Replies to This Discussion

Permalink Reply by Richard Martens on January 7, 2009 at 2:12pm: Five rounds for time of:

15 Sumo Deadlift High Pull, 75#
20 Wall ball
25 Sit-ups

10:37; ▶ Reply to This

Permalink Reply by Richard Martens on January 8, 2009 at 12:33am: Perform exercises in *any* order for time, but...

Run 250 meters after each exercise.

20 Ring dips
20 Knees to elbows
20 Good mornings, 45#
20 Jumping squats, 45#
20 Pull-ups
20 1 arm KB/DB swings (20 left, then 20 right), 35#

10:30 . . . I think the order is key . . . I went with: Pull-ups, KB swings, Jumping squats, Good mornings, Ring dips, and finished with Knees to elbows, as Rx'd; ▶ Reply to This

Permalink Reply by Richard Martens on January 10, 2009 at 4:23pm: Ran the 10 mile Red Nose Run . . . finished 1 hour 20 minutes even. After the run, stopped by Open Gym to work on muscle-ups and KTEs.; ▶ Reply to This

Permalink Reply by Richard Martens on January 13, 2009 at 9:37pm: Three rounds for time of:

50 Box jumps
21 Good mornings, 45#
30 Pull-ups

11:41; ▶ Reply to This

Permalink Reply by Richard Martens on January 14, 2009 at 11:08pm: "And then I heard Tabata..."

Tabata Protocol - For 20 seconds do as many reps of the assigned exercise as you can followed by 10 seconds of rest for 8 intervals. This equals 4 minutes total exercise.

Tabata score is the least number of reps performed in any of the eight intervals.

KB swings (American Swing - KB goes overhead)
Rest 1 minute
Jump rope
Rest 1 minute
Wall ball
Rest 1 minute
No Push-up burpee

Jump Rope: 62
Wall Ball: 12
NP Burpee: 7
KB Swing: 11

Total: 92; ▶ Reply to This

Permalink Reply by Rigorous on January 16, 2009 at 8:44am: You got 2:46 on this WOD - Kaelan got 3:09.

Richard Martens said:
21-15-9 Reps for time:

Thrusters, 95#/65#
Sit -ups

3:09; ▶ Reply to This

Permalink Reply by Richard Martens on January 19, 2009 at 9:50pm: AMRAP in 20 minutes:

10 Deadlifts, 185#/85#
250 Meter run

Rounds: 11; ▶ Reply to This

Permalink Reply by Richard Martens on January 21, 2009 at 9:09am: Five rounds for time:

20 Wall ball
20 DU (Double unders)
20 Jumping pull-ups

11:03; ▶ Reply to This

Permalink Reply by Richard Martens on January 28, 2009 at 9:43pm: Tabata WTF?

Tabata Protocol - For 20 seconds do as many reps of the assigned exercise as you can followed by 10 seconds of rest for 8 intervals. This equals 4 minutes total exercise.

Tabata score is the least number of reps performed in any of the eight intervals.

Tabata Mountain climbers (Right leg then left leg count as 1 rep)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Sit-ups
Rest 1 Min
Tabata Burpees

Mountain Climbers: 26
Squats: 17
Sit-ups: 11
Burpees: 5

Total: 59; ▶ Reply to This

Permalink Reply by Richard Martens on January 30, 2009 at 11:48am: Five rounds for time of:

15 Sumo deadlift high-pull, 75#
20 Jumping pull-ups
250 Meter RUN

11:38; ▶ Reply to This

Permalink Reply by Richard Martens on February 2, 2009 at 10:15pm: Four rounds for time of:

50 Squats
20 KB/DB swings 35#, right arm
20 KB/DB swings 35#, left arm
20 Push-ups

11:35; ▶ Reply to This

Permalink Reply by Richard Martens on February 9, 2009 at 10:33pm: Four rounds for time:

500 Meter run
21 Push-ups
21 Box jumps

11:17; ▶ Reply to This