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Old 12-06-2007, 04:46 PM   #1
Sean McMaster
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Sean's Log

Scaled/Modified WOD:

3 rounds of
<> 100 single-unders with jumprope
<> 21 SDHP with pair of 20# dumbbells
<> 21 thrusters with pair of 20# dumbbells

First round also did 100 high knee something-or-others but ditched that.

27 minutes. I feel like a pansy.

I was so pooped after each round, I wasted all my time resting. Argh.
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Old 12-08-2007, 08:52 AM   #2
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Re: Sean's Log

for 12/7/2007:

Did short warmup: samson stretches, OHSx10, shoulder dislocates.

WOD - subbed pushups for benchpress

<> 34 pushups, 9 pullups
<> 35 pushups, 8 pullups

Only managed two rounds before GI issues cut the workout short.
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Old 12-10-2007, 07:44 PM   #3
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Re: Sean's Log

Sick over the weekend. Stayed home from work today even, but by this afternoon felt much better. Since I missed the deadlift WOD the other day, I did a few deadlift sets as best I could with my sandbag:

60# - 3x5
90# - 3x5
120# - frustratingly, I only managed 2 of these before my grip failed me.

I also made a feeble, sickness-weakened stab at today's WOD.

(At first, I tried using the sandbag for this too, but it didn't work well.)

Push jerks with 30# dumbbells (heaviest I have right now):

5 - 5 - 5 - 10 - 10

Finished up with a few L-pullups and jumping false-grip pullups.
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Old 12-11-2007, 06:56 PM   #4
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Re: Sean's Log

Racquetball day!!
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Old 12-12-2007, 07:44 PM   #5
Sean McMaster
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Re: Sean's Log

Abbreviated workout today:

L-pullups x 5

Air Squat x 10
20 (dumbbell) x 5
30 (dumbbell) x 5
40 (dumbbell) x 5
60 (sandbag) x 5
90 (sandbag) x 5

L-pullups x 5

Sand bag squats were sort of like zercher-style, with the bag held in my arms in front of me.
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Old 12-17-2007, 10:12 AM   #6
Sean McMaster
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Re: Sean's Log

This will be easy:

12/13: sat on my duff
12/14: sat on my duff
12/15: sat on my duff
12/16: sat on my duff

Duff-sitting on 13th and 14th interspersed with vomiting and dry heaving, so I did get some ab work in.

I know today is a rest day, but I was resting all weekend, so I will probably try to do one of the WODs I missed.
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Old 12-18-2007, 07:27 PM   #7
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Re: Sean's Log

Scaled Fran:

21-15-9 of thrusters (using a pair of 30# dumbbells) and pullups.

Time: 16:48
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Old 01-04-2008, 12:06 PM   #8
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Re: Sean's Log

It's painful and embarassing to even type this.

12/19/07 - 1/2/08: Didn't exercise regularly at all and ate like crap. Now I am paying the price in blood, sweat and tears (mostly sweat).

1/3: Started the coolrunning.com couch to 5k program - see separate thread for details.

Nothing else to say, really - let's try this again...
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Old 01-04-2008, 08:01 PM   #9
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Re: Sean's Log

1/4:

One hour of racquetball

My attempt at a semblance of the WOD:
- warmed up with a few pullups and dips on rings
- power cleans
-- 8x40 with dumbbells
-- 4x60 with dumbbells
-- 4x60 with sandbag
-- 3x90 with sandbag
-- 3x120 with sandbag (never cleaned the 120 bag before, so that was nice)
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Old 01-07-2008, 07:58 PM   #10
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Re: Sean's Log

1/7

- Couch to 5k

- L pullups
-- 3 (unweighted)
-- 3 (+20#)
-- 3 (+30#)

- Sandbag squats
-- 20x60# (10 on each shoulder)
-- 10x95# (bear hug grip)
-- 8x120# (bear hug grip)
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