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| Russell's Workout Log | |
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| Topic Started: Mar 18 2008, 12:22 AM (2,121 Views) | |
| Russell | Jul 17 2009, 03:51 PM Post #241 |
Crossfit Disciple
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WOD from main site. still cant do Muscle ups so 120 pull-ups and 120 dips. 29:38min hands ripped at 40, and first time with 120 ring dips nasty |
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| Russell | Jul 21 2009, 02:14 PM Post #242 |
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Crossfit Disciple
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Yesterday filthy fifty rx'd 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 29:15 nasty, though after four hours sleep and three night not bad. Today Deadlifts 7 singles 100,110,120,130,135,140(last (pr) with strength bias) 142.5 New PR in between lifts 2 self assisted muscle ups. after wards 3 sets of 5. going to train these as much as i can before i go for one on my own. |
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| Russell | Jul 23 2009, 03:37 PM Post #243 |
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Crossfit Disciple
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Todays WOD "DT" Five rounds for time of: 50kg Deadlift, 12 reps 50kg pound Hang power clean, 9 reps 50kg pound Push jerk, 6 reps time: 12min20 |
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| Russell | Jul 24 2009, 05:21 PM Post #244 |
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Crossfit Disciple
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Todays WOD "Lynne" Five rounds for max reps of: Body weight bench press 72.5kg Pull-ups 1. 21-21 2. 16-21 3. 14-21 4. 11-13 Slipped off bar 5. 11-16 failure here. Also 3 sets of 5 muscle up progression. |
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| Russell | Jul 27 2009, 01:00 PM Post #245 |
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Crossfit Disciple
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"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats 20 + pull-upp and 3 push ups |
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| Davie | Jul 27 2009, 03:46 PM Post #246 |
Awesome!!!
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nice work amigo Im going to try Mary tonight..if I can get my pistol back |
 My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Russell | Jul 28 2009, 04:58 PM Post #247 |
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Crossfit Disciple
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Todays WOD 1 rep 1st min 2 rep 2nd min etc 45kg clean and jerk. 9 rounds plus 9 reps....missed by 1 to complete number 10, was going so well then grip went and everything else. |
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| Russell | Jul 29 2009, 11:03 PM Post #248 |
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Crossfit Disciple
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todays wod 10k or 6 miles. ooops ran 7miles 55 min... not to bad. |
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| Russell | Jul 31 2009, 01:09 PM Post #249 |
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Crossfit Disciple
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Thursday Rest day Fri 21-15-9 box jump 24kg swings SDHP 32.5kg 5min 22. |
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| Russell | Aug 4 2009, 01:05 PM Post #250 |
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Crossfit Disciple
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First time going through FGB as Rx'd Round 1: (30,21,27,26,17) 121 Round 2: (30,17,23,23,14) 107 Round 3: (24,25,24,18,16) 107 Total 335 More reps next time and hopefully it wont be when i've just had my first night shift. |
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| Russell | Aug 9 2009, 02:12 PM Post #251 |
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Crossfit Disciple
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yesterday WOD Deadlifts 5-5-5-5-5 110 -120-125-130-132.5 happy with that. |
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| Russell | Aug 10 2009, 11:21 PM Post #252 |
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Crossfit Disciple
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Trained yesterday with Davie Clean and Jerks, worked my way up to 67.5 new PR failed on the 70 let it get to my head. Today again trained with Davie 10 min max HSPU 50 5 min max Squats 154 2 min max pull ups 27 1 min max press ups 26 total 257 |
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| Russell | Aug 11 2009, 05:28 PM Post #253 |
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Crossfit Disciple
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a wee run from flat to my mums, about 2.8 miles all up hill.... 22min |
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| Russell | Aug 14 2009, 01:55 PM Post #254 |
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Crossfit Disciple
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Yesterday 1 pull up 1 min 2 2nd min etc 13 rounds + 10 today front squat 1-1-1-1-1-1-1 70 75 77.5 80 85 87.5 90 think this is a pb but will need to check |
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| Russell | Aug 17 2009, 01:11 AM Post #255 |
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Crossfit Disciple
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today wee run 2.2miles 15min 14 and back felt not to bad. joy |
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| Russell | Aug 24 2009, 05:25 PM Post #256 |
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Crossfit Disciple
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Walking lunge 100 ft.21 Pull-ups 21 Sit-ups, Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups,Walking lunge 100 ft.15 Pull-ups 15 Sit-ups Walking lunge 100 ft.12 Pull-ups 12 Sit-ups, Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups, Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups: 10min40 last friday |
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| Russell | Aug 24 2009, 05:26 PM Post #257 |
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Crossfit Disciple
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"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats 20 rounds |
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| Russell | Aug 25 2009, 03:27 PM Post #258 |
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Crossfit Disciple
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Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps 7 rounds plus, thrusters, Hang powerclean and 6 SDHP didn't feel that good today. |
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| Davie | Aug 25 2009, 04:14 PM Post #259 |
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Awesome!!!
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time for a rest day? |
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My blog CrossFit is not a cult....The Leader said so. Choose Hobo... not Globo. | |
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| Russell | Aug 26 2009, 05:47 PM Post #260 |
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Crossfit Disciple
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"Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Subbed 6 ring pull ups and ring dips for muscle ups. 10 rounds Time for a rest day indeed. 
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