06 Feb 09
Friday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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2009
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February
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- 27 Feb 09FridayWOD2 rounds for time of:10 Standing...
- 26 Feb 09ThursdayWODShoulder Press (5 sets of 5 re...
- 25 Feb 09WednesdayWOD3 RoundsRow 500 meters25 Good...
- 24 Feb 09TuesdayWOD"GinaW"For Time:25 Tire FlipsTh...
- 23 Feb 09MondayWODBack Squat3 reps of 3 sets (as h...
- 20 Feb 09FridayWOD4 rounds400 meter run25 x Sumo D...
- 19 Feb 09ThursdayWODSomething safe for Wabbitt.Wei...
- 18 Feb 09WednesdayWOD5 Rounds for Time10 Split Cle...
- 17 Feb 09TuesdayWODPush Press (3 sets of 3 reps as...
- 16 Feb 09MondayWODBack Squat3 sets of 3 reps (as h...
- 13 Feb 09FridayWODPower Clean1 set of 5 reps as he...
- 12 Feb 09ThursdayWODChoose your poison:5K Row or R...
- 11 Feb 09WednesdayWODHow many rounds can you compl...
- 10 Feb 09TuesdayWODFive rounds for max reps of:Bod...
- 09 Feb 09MondayWODBack Squat3 sets of 3 reps (as h...
- 06 Feb 09FridayWODFor time:50 Box jump, 24 inch bo...
- 05 Feb 09ThursdayWODWeighted Dips3,3,3,3,3Increase...
- 04 Feb 09WednesdayWODShoulder Press 3 sets of 5 re...
- My vicious watchdog pulling security on the couch....
- 02 Feb 09MondayWODBack squat: 3 sets of 5 reps (re...
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February
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8 comments:
Mike,
This is Grant (ROTC,triathlete, Southern Pines), I wanted to get your email so I could talk to you offline about some training and duty assignments.
Regards,
~Grant
Mike,
Forgot to leave my email, grantkarshner@gmail.com
thanks,
Grant
This workout will get you 50 hate emails.
Sara
Very disapointed I did not see Hound or Wabbit this morning. Maybe you should have a crusher for them Monday....
Ron
I was in pain!! Terrible terrible pain! And sleeping in felt so GOOD!! Seriously, though--I am always crazy crazy sore. Anyone have any thoughts on breaking up lactic acid, etc.?
W
(And HEE! It's good to know Hound didn't show, either...)
Wabbitt-
Lactic Acid is 2 things.
1) It is a catalyst for the second Glycolitic (I know I probably spelled that wrong) pathway. In otherwords, these MetCon workouts are designed to operate in that energy pathway, which is why they are so difficult. So its actually a good thing, not a bad thing.
2) Lactic Acid build-up is gone within 2 hours after a workout. It gets cycled out very quickly. The pain you have is DOMS (Delayed Onset Muscle Soreness) caused by microfiber tears in your muscle tissue. To reduce DOMS, you must make sure your nutrient intake is adequate (less bread pudding, more protein) so that your muscles have the building blocks to repair themselves. And sucking it up does help too.
-GNC
GNC,
See? This is why you're my other hero...other than the sucking it up comment.
W
GNC,
Looks like I need to talk to you about nutrition (specifically, caloric intake necessary to build mass 5 mos. prior to competition.) I don't want to do the typical bodybuilding thing, which seems to be slightly unhealthy- build, then diet down to extreme levels (w/o water). Too much muscle loss last time for me. Help! :)
Gina
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