BSW's WOLog

[Brian Wilson]

20071220

GEWUx1
CFWUx3

20071220 CFWOD
Row 5k, for time.

Time: 22:18

Notes: Pretty happy with this compared with the other times I saw on the board. My back tightened up bad after about the first 1000, plus my feet were getting all jacked up on the rower b/c I was wearing Vans. Note to self, don't do that next time. Damper was at 3.

[Brian Wilson]

20071223

CF Class

Real kick in the balls.

[Brian Wilson]

20071224

Cindy
Total: 18

[Brian Wilson]

20071226

75 Burpees

Didn't time it.

[Brian Wilson]

20071228

GEWUx1

"Barbara"
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

I messed this up, I didn't rest three minutes between rounds.

Time: 40 min

Notes: Really sucky pullup bar but got to work out at Ft. Lauderdale Beach, so some bad, some good. Would have been much faster with a decent pullup bar. Pushups still taking their toll on me, did almost all of the rds in sets of 10.

[Brian Wilson]

20071229

GEWUx1
CFWUx2

Brian m/29/212
Deadlift
5-5-5-5-5
225-275-295-305-315

Jen f/24/115
15-11-7
Wallball, 3 lbs.
Box Jump, 18 in.
Kettlebell Swing, 12 lbs.
Time: 6:11

Notes: This deadlift weights are estimates, I didn't write it down at the time. Jen did a terrific job on her WOD. This is her third one, but we finally did it in a gym, and specifically the CF Gym at Andrews AFB. Bonus, I got yelled at for dropping bumper plates on an olympic platform by the gym guy. How funny!

[Brian Wilson]

20071230

CF Class

Heavy Deadlifts
Shoulder Press
Push Press
Push Jerk

FGB Mod
Burpees
BB Thrusters, 45 lbs.
Agility Hops
Jumprope
Box Jumps, 4 ft.

Notes: Since I had just done Deadlift yesterday, just did a few sets of that. Also, chipped two teeth doing Push Press (way to go spaz). But finished those and then did a good METCON with the FGB mod.

[Brian Wilson]

20071202

GEWUx1
CFWUx3 (15 reps, except for pullups; sub pushups for dips)

CFWOD 20071230
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Post time to comments.

Time: 25:30

Notes: Punishing core workout.

[Brian Wilson]

20080103

CFDC Class

GEWUx1
CFDCWUx3
20 Squats
5 DBPs

Class WOD
3 rds, 1/4 BW DB
100 Jumprope skips
10 SADB Snatch
100 Jumprope skips
10 DB C&J
100 Jumprope Skips
10 Thrusters
Time: 24:30

Notes: First in the men's category to complete the workout, but Steve-O, Chris, and Fred weren't there. Still a very tough workout especially coming off yesterday. If I can move at all tomorrow I'll be surprised.

[Brian Wilson]

20080104

GEWUx1
CFWUx1

Back Squats
3-3-3-3-3
135-185-225-235-255