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Old 07-25-2007, 11:22 AM   #1
Brian Wilson
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Wed 20070725

Brian m/28/215
CF WOD 20070725
5k Run
Splits:
1.25km 7:33
2.5 km 11:47

Time: 23:01 (New PR)

Notes: Extremely hot here in Al Asad, IZ, even at night. Felt great on the uphill going out and once I hit the turnaround at 11:47 new I was going to be a PR.

Been doing CF since 10/2006 and using Google Spreadsheets. Hopefully this will be more one-stop shop.

Feedback: Thanks for everybody else putting there stuff on here, gives me great motivation.
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Old 07-26-2007, 12:38 PM   #2
Brian Wilson
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Thu 20070726

Brian m/28/215
CFWUx3

Planned WO
10 rounds
3 x weighted pullups, 45lbs
5 x deadhang pullups
7 x kipping pullups

Actual WO
Rd 1
As rx'd
Rd 2
As rx'd
Rd 3
2 x weighted, 45 lbs
4 x deadhang
6 x kipping
Rd 4-9
2 x weighted, 25 lbs
3 x deadhang
4 x kipping
Rd 10
3 x weighted, 25 lbs
5 x deadhang
7 x kipping

Notes: This scaling might have been just a hair on the low side, but it was my first time doing it. The weighted were tough, but I think that had a lot to do with how the db sat between my legs, couldn't seem to get a comfortable spot.

Last WO in Al Asad, Iraq. Via con Dios!
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Old 07-27-2007, 03:30 AM   #3
Brian Wilson
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20070726

Brian m/28/215
Squat 5 x 225
Squat 5 x 245
Squat 5 x 275
Squat 5 x 245
Squat 5 x 225

Notes: Forgot to put this in the post for yesterdays workout. This was performed before the pullups.
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Old 07-28-2007, 08:27 AM   #4
Brian Wilson
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Sat 20070728

Stationary Bike
2 min Warmup
10 min (20 sec fast/40 sec slow)
2 min cool

CFWU x 3

CF WOD 20070728
Prescribed
Max rds in 20 min
10 L-PU
15 GHD Situps

Actual:
Max rds in 20 min
5 L-PU (bent knees at rd 5)
10 GHD Situps (on bench w/ feet hooked under squat rack)
Total: 12 rds
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Old 07-29-2007, 06:41 AM   #5
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Sun 20070729

M/28/215

CFWUX3 (only 5 PU, subbed 5 SLDL for Back ext)

CF WOD 20070729
5 Rds for time
400m Run
25 Back Ext (subbed SLDL x 95 lbs)
Total Time: 12:45

Splits:
1:25
0:56
1:35
0:59
1:36
1:04
1:36
1:00
1:33
0:58

Notes: Pretty happy with the run time, really tried to push this part after my poor Helen last week. Ballparked the distance as I'm at KNB in Kuwait. Also I thought the runs were a good time b/c it's about 120 and humid right now in the late afternoon.

Don't know about the Straight Leg Deadlift sub for back ext, but seemed about right, maybe a little easier than actual back ext would have been.

(Message edited by exqweezme on July 29, 2007)
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Old 08-07-2007, 10:45 AM   #6
Brian Wilson
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Tue 20070807

Brian M/28/215

CFWUx3

HOC
Max rds in 20 min of:
10 x Double Unders
10 x (DB C&J, DB Swing, DB Snatch, DB Squat x 40 lbs)

Total: 12 rds

Notes: First real workout since getting back, did it outside with about a 105 heat index.
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Old 08-08-2007, 11:08 AM   #7
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Wed 20070808

Brian M/28/215

CFWUx3
*subbed HSPUx4 for Dipsx10, nose about two inches from the ground.

CFWOD 20070808
Back Squats 3-3-3-3-3-3-3
225-225-245-245-245-245-245

Notes: Just felt really week on 3 and 4, so didn't go up even though felt good on 5-7. This is pretty bad considering I was at 275x5 two weeks ago. But I think taking a week off because of travelling and getting back to CONUS then hitting HOC yesterday in 105 deg heat took something out of me.
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Old 08-09-2007, 10:43 AM   #8
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Thu 20070809

Brian M/28/215

CFWUx3
*subbed 45lb BO Rowx10 for pullups
*subbed HSPUx4 for dipsx10, nose to folded out mat

CFWOD 20070809
"Nicole"
Max Rds in 20 min
Run 400m
Max Pullups

Total: 5 rds + 200m
PUs: 20-17-14-12-12

Notes: Last time I did this I had 6 rds but only did 10 PU/rd for a total of 60. This time around did much better on pullups (75 Total) but only got 5 rds. Chalk it up to drinking last night, not sleeping well, and about 100 deg weather today. The runs were slow...
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Old 08-13-2007, 06:46 AM   #9
Brian Wilson
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Fri 20070810

CFWUx3
*subbed plank pullupsx5 for pullup
*subbed pushupsx10 for dips

CFWOD 20070810
Shoulder Press 1-1-1-1-1
115-125-145-155-165(fail)
Push Press 3-3-3-3-3
115-125-145-145-145
Push Jerk 5-*
115-*
DB SA Push Jerk 5-5-5-5
70-70-70-70

Notes: This took about 50 min, minus the 10 min that I tried to take the oly bar into the aerobics room and got told I couldn't do it and was trying to figure out a way to still do the workout. Too unsafe to try to do Push Jerk in a squat rack, so did DB Single Arm and it was definately a work out.

Website down on Friday, had to post Monday.

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Old 08-14-2007, 05:45 AM   #10
Brian Wilson
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Mon 20070813

CFWUx2
*subbed squatsx15 for squatsx10
*subbed backextx5 for backextx10
*subbed BORowx10 for pux10

CFWOD 20070813
Prescribed:
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Actual:
30-20-10
L Pull-ups (knees bent)
Double Unders
Situps (feet anchored)
Supermans
Total Time: 18:50

evening workout:
2 min WU Tabata Sprints
4 min Tabata Sprints
2 min CD Tabata Sprints

Notes: Was planning on taking this head on with only mod being bent knee L Pull-ups, but forced outside due to crowded gym so had no situp/back ext machine to work on so had to sub situps/supermans. Was still planning on doing full reps but after 25 bent knee L PUs took 5 min, decided to scale. Need to figure out if I should be doing jumping L Pull-ups and allow for the feet swing or if I should be doing bent knee L Pullups. I think the former would be faster and potentially cause a greater affect on the abs.
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