WOD 12/10/14 | Elephant Fitness Forum - Join us and post your daily workouts!

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 10, 2014 0:52:07 GMT

Post by TM79 on Dec 10, 2014 0:52:07 GMT

12/10/14:

Here are some sample WODs from popular Programs around the web:

Catalyst Athletics (Olympic Weight Lifting)

Brand X Method (Well-thought out Crossfit)

The Outlaw Way (Strength-Bias Crossfit)

Crossfit.com

***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow.

Last Edit: Dec 10, 2014 1:13:34 GMT by TM79

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.

jaysun
Legend (Moderator)

Posts: 1,917

WOD 12/10/14 Dec 10, 2014 21:22:29 GMT via mobile

Post by jaysun on Dec 10, 2014 21:22:29 GMT

No warm up.
Squat 4*5 140,170,205,205
DL 4*5 155,185,215,245
DBBP 15-12-10-8-6 30#,35#,40#,45#,50#
Supersetted with alternating between incline sit ups and triceps rope ab pull downs at 80# 25 reps for both
my glutes and hamstrings were sore from yesterdays metcon. I really felt the squats especially without a warm up. Was rushed for time so had to do what I had to do. Switched to doing volume work on my dumbbell bench presses will alterNate every other week with incline dumbbell bench press and decline dumbbell bench press. The deadlifts were a lot better today. I used a belt and really tightened it up.did the deadlift as speed work, only rest was the time it took to add weight and then touch and go in the sets. Very explosive. Hope everybody had a good day, will check in later.

Last Edit: Dec 10, 2014 21:47:51 GMT by jaysun

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 10, 2014 23:25:40 GMT

Post by TM79 on Dec 10, 2014 23:25:40 GMT

Strength: Deload Week

Squats:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(145 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x115 lbs
5x145 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Squats, 115 lbs

Assistance Exercise:
Emphasis: Abs 3x10
Exercise: Knees to Elbows

Bench:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 105 lbs), 3(125 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x105 lbs
5x125 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Bench, 105 lbs

Assistance Exercise: 3x5
Emphasis: Chest, Triceps
Exercise: Inner Grip Bench, 95 lbs

Time: 33 Minutes

Conditioning: (Metcon)
"Grace" (Scaled from 135 lbs)
30 Clean & Jerks, 95 lbs
Time: 4:18

Rows:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(135 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x115 lbs
5x135 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Rows, 115 lbs

Assistance Exercise: 3x5
Emphasis: Biceps
Exercise: Hammer Curls, 40 lb Dumbbells

Time: 13 Minutes

Total Time: About 55 Minutes

Comments: First day back in 1.5 weeks. The doc said to take 2 weeks. I made it further than
I thought. Deload week, so the weight and/or reps are roughly cut in half.
Squats: Holy legs weren't ready for that Batman! Man, my legs had gotten a little too used to
the couch. On my second or third set I thought my left quad was just going to tear in half. Had
to stretch a little bit more in between sets. Other than feeling a little stiff and rickety they felt OK.
Bench: These were easy.
Grace: Never done Grace before. Definitely some presses in the Jerks. Scaled to 95 lbs.
Rows: Threw these in there just to go ahead and get them done. Might run tomorrow, then
do DLs and OH Press Friday. That will complete the Deload week. Then weekend off and
on to the next mesocycle on Monday. Still had that weird pain and tingly feeling shooting down my arms to my hands
during rows. Super-setted the Assistance Rows and Hammer Curls.

Hope you have a great evening!

Last Edit: Dec 10, 2014 23:27:32 GMT by TM79

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 10, 2014 23:27:16 GMT

Post by TM79 on Dec 10, 2014 23:27:16 GMT

Dec 10, 2014 21:22:29 GMT jaysun said:

No warm up.
Squat 4*5 140,170,205,205
DL 4*5 155,185,215,245
DBBP 15-12-10-8-6 30#,35#,40#,45#,50#
Supersetted with alternating between incline sit ups and triceps rope ab pull downs at 80# 25 reps for both
my glutes and hamstrings were sore from yesterdays metcon. I really felt the squats especially without a warm up. Was rushed for time so had to do what I had to do. Switched to doing volume work on my dumbbell bench presses will alterNate every other week with incline dumbbell bench press and decline dumbbell bench press. The deadlifts were a lot better today. I used a belt and really tightened it up.did the deadlift as speed work, only rest was the time it took to add weight and then touch and go in the sets. Very explosive. Hope everybody had a good day, will check in later.

Nice work brother! Wish I had the dumbbells to do DB Bench Press. I only have 30's and 40's.

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.

jaysun
Legend (Moderator)

Posts: 1,917

WOD 12/10/14 Dec 11, 2014 0:12:15 GMT via mobile

Post by jaysun on Dec 11, 2014 0:12:15 GMT

Dec 10, 2014 23:25:40 GMT TM79 said:

Strength: Deload Week

Squats:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(145 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x115 lbs
5x145 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Squats, 115 lbs

Assistance Exercise:
Emphasis: Abs 3x10
Exercise: Knees to Elbows

Bench:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 105 lbs), 3(125 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x105 lbs
5x125 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Bench, 105 lbs

Assistance Exercise: 3x5
Emphasis: Chest, Triceps
Exercise: Inner Grip Bench, 95 lbs

Time: 33 Minutes

Conditioning: (Metcon)
"Grace" (Scaled from 135 lbs)
30 Clean & Jerks, 95 lbs
Time: 4:18

Rows:
Warm-up: 5(40%, 50%), 3(60%)
5(95 lbs, 115 lbs), 3(135 lbs)

Main Lift: 5(40%, 50%, 60%)
5x95 lbs
5x115 lbs
5x135 lbs

Assistance Exercise: 3x5
Emphasis: Main Lift at 50%, 3x5
Exercise: Rows, 115 lbs

Assistance Exercise: 3x5
Emphasis: Biceps
Exercise: Hammer Curls, 40 lb Dumbbells

Time: 13 Minutes

Total Time: About 55 Minutes

Comments: First day back in 1.5 weeks. The doc said to take 2 weeks. I made it further than
I thought. Deload week, so the weight and/or reps are roughly cut in half.
Squats: Holy legs weren't ready for that Batman! Man, my legs had gotten a little too used to
the couch. On my second or third set I thought my left quad was just going to tear in half. Had
to stretch a little bit more in between sets. Other than feeling a little stiff and rickety they felt OK.
Bench: These were easy.
Grace: Never done Grace before. Definitely some presses in the Jerks. Scaled to 95 lbs.
Rows: Threw these in there just to go ahead and get them done. Might run tomorrow, then
do DLs and OH Press Friday. That will complete the Deload week. Then weekend off and
on to the next mesocycle on Monday. Still had that weird pain and tingly feeling shooting down my arms to my hands
during rows. Super-setted the Assistance Rows and Hammer Curls.

Hope you have a great evening!

Good job to you! Tough to get into the swing of things,but you did it. Tingly arms...hmm...is it like a neuro tingly or lack of O2 tingly? If neuro,it could be the position you have and a pinched/pressed nerve. If it is an O2 tingly, it could be an artery (brachial) being pressed.
My legs were gassed too! Those OH lunges got me sore. Glad you got to workout.

prja07
New Member

Posts: 5

WOD 12/10/14 Dec 11, 2014 0:19:39 GMT via mobile

Post by prja07 on Dec 11, 2014 0:19:39 GMT

I'm being struggling trying to get healthy from sickness and injury...
I hopped on the scale 3 days ago and I said to my self.. "You better get your butt to the garage and do something even if is a little" I'm used to trained 2 times a day and long Tri training so since my hernia started flaring up my activity I the bike and running have come to a halt.

Yesterday WOD

Chipper
800M Run
25 ring dips
25 HSPU (20HSPU + 5 progression feet anchor at chest level)
25 power snatches @75#
25 Burpees
25 pullups
25 thrusters @75#

time - 24'58

This kicked my a##

Today's wod 121014
Jenny
AMRAP in 20 min
OHS x 20 @45#
Back squat x 20@45#
400M run
5 rounds and a touch of the bar.... I thought I was dying after the 3rd round

jaysun
Legend (Moderator)

Posts: 1,917

WOD 12/10/14 Dec 11, 2014 0:45:45 GMT via mobile

Post by jaysun on Dec 11, 2014 0:45:45 GMT

Dec 11, 2014 0:19:39 GMT prja07 said:

I'm being struggling trying to get healthy from sickness and injury...
I hopped on the scale 3 days ago and I said to my self.. "You better get your butt to the garage and do something even if is a little" I'm used to trained 2 times a day and long Tri training so since my hernia started flaring up my activity I the bike and running have come to a halt.

Yesterday WOD

Chipper
800M Run
25 ring dips
25 HSPU (20HSPU + 5 progression feet anchor at chest level)
25 power snatches @75#
25 Burpees
25 pullups
25 thrusters @75#

time - 24'58

This kicked my a##

Today's wod 121014
Jenny
AMRAP in 20 min
OHS x 20 @45#
Back squat x 20@45#
400M run
5 rounds and a touch of the bar.... I thought I was dying after the 3rd round

Good job buddy. Is the hernia fixed?
That Chipper is an a#* kicker! I hate me some thrusters. At least you can do ring dips. I can't even do regular dips. Thanks for stopping by and if you have any buds that want to join, bring them by.

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 11, 2014 2:29:11 GMT

Post by TM79 on Dec 11, 2014 2:29:11 GMT

Dec 11, 2014 0:19:39 GMT prja07 said:

I'm being struggling trying to get healthy from sickness and injury...
I hopped on the scale 3 days ago and I said to my self.. "You better get your butt to the garage and do something even if is a little" I'm used to trained 2 times a day and long Tri training so since my hernia started flaring up my activity I the bike and running have come to a halt.

Yesterday WOD

Chipper
800M Run
25 ring dips
25 HSPU (20HSPU + 5 progression feet anchor at chest level)
25 power snatches @75#
25 Burpees
25 pullups
25 thrusters @75#

time - 24'58

This kicked my a##

Today's wod 121014
Jenny
AMRAP in 20 min
OHS x 20 @45#
Back squat x 20@45#
400M run
5 rounds and a touch of the bar.... I thought I was dying after the 3rd round

Nice to see you brother! Sorry to hear about the hernia and being sick. Those are two stout metcons! I'm also dealing with some abdominal muscle problems (at least I hope it's muscle). Going through the motions at the doctor to try and figure it out. Either way, SO glad you could join us and hope to see you a lot over here! Take care brother.

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.

prja07
New Member

Posts: 5

WOD 12/10/14 Dec 11, 2014 3:11:26 GMT via mobile

Post by prja07 on Dec 11, 2014 3:11:26 GMT

Dec 11, 2014 2:29:11 GMT TM79 said:

Dec 11, 2014 0:19:39 GMT prja07 said:

I'm being struggling trying to get healthy from sickness and injury...
I hopped on the scale 3 days ago and I said to my self.. "You better get your butt to the garage and do something even if is a little" I'm used to trained 2 times a day and long Tri training so since my hernia started flaring up my activity I the bike and running have come to a halt.

Yesterday WOD

Chipper
800M Run
25 ring dips
25 HSPU (20HSPU + 5 progression feet anchor at chest level)
25 power snatches @75#
25 Burpees
25 pullups
25 thrusters @75#

time - 24'58

This kicked my a##

Today's wod 121014
Jenny
AMRAP in 20 min
OHS x 20 @45#
Back squat x 20@45#
400M run
5 rounds and a touch of the bar.... I thought I was dying after the 3rd round

Nice to see you brother! Sorry to hear about the hernia and being sick. Those are two stout metcons! I'm also dealing with some abdominal muscle problems (at least I hope it's muscle). Going through the motions at the doctor to try and figure it out. Either way, SO glad you could join us and hope to see you a lot over here! Take care brother.

I was born with a belly button that stick out. My gramma decided to take matter in her own hand and pushed it back in place and put a plug with duct tApe.
What that did was just not allow my lower abs muscles to join properly. So I had this all my life and now at 37 all the mileage is just start to show... My hernia is not fix and I have no plan to fix it until the discomfort is much higher. Right now is just more like discomforts. Specially after long hard bike rides

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 11, 2014 3:15:30 GMT

Post by TM79 on Dec 11, 2014 3:15:30 GMT

Dec 11, 2014 3:11:26 GMT prja07 said:

Dec 11, 2014 2:29:11 GMT TM79 said:

Nice to see you brother! Sorry to hear about the hernia and being sick. Those are two stout metcons! I'm also dealing with some abdominal muscle problems (at least I hope it's muscle). Going through the motions at the doctor to try and figure it out. Either way, SO glad you could join us and hope to see you a lot over here! Take care brother.

I was born with a belly button that stick out. My gramma decided to take matter in her own hand and pushed it back in place and put a plug with duct tApe.
What that did was just not allow my lower abs muscles to join properly. So I had this all my life and now at 37 all the mileage is just start to show... My hernia is not fix and I have no plan to fix it until the discomfort is much higher. Right now is just more like discomforts. Specially after long hard bike rides

That's a pretty wild story man.

Hopefully it will feel better soon. I'm sure fixing it would put you down for the count for a while. Man, I hope that feels better.

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.

jaysun
Legend (Moderator)

Posts: 1,917

WOD 12/10/14 Dec 11, 2014 3:19:00 GMT via mobile

Post by jaysun on Dec 11, 2014 3:19:00 GMT

Dec 11, 2014 3:11:26 GMT prja07 said:

Dec 11, 2014 2:29:11 GMT TM79 said:

Nice to see you brother! Sorry to hear about the hernia and being sick. Those are two stout metcons! I'm also dealing with some abdominal muscle problems (at least I hope it's muscle). Going through the motions at the doctor to try and figure it out. Either way, SO glad you could join us and hope to see you a lot over here! Take care brother.

I was born with a belly button that stick out. My gramma decided to take matter in her own hand and pushed it back in place and put a plug with duct tApe.
What that did was just not allow my lower abs muscles to join properly. So I had this all my life and now at 37 all the mileage is just start to show... My hernia is not fix and I have no plan to fix it until the discomfort is much higher. Right now is just more like discomforts. Specially after long hard bike rides

That IS a wild story. Well, hope you feel better and your training goes well.

TM79
Gym Owner

Posts: 3,034

WOD 12/10/14 Dec 11, 2014 14:47:07 GMT

Post by TM79 on Dec 11, 2014 14:47:07 GMT

Tingly arms...hmm...is it like a neuro tingly or lack of O2 tingly? If neuro,it could be the position you have and a pinched/pressed nerve. If it is an O2 tingly, it could be an artery (brachial) being pressed.

Sorry, I forgot to respond to this. It is a weird tingly feeling (that's the best way I can describe it) that I feel either in my wrist and hand or when doing heavy rows I feel it shoot all the way down my (both) arms and through my hands to my finger tips. I'm thinking it is nerve related as I feel it in both arms (but I'm not a doctor so who knows). I don't get it doing pull-ups if that sheds any light on it. My neck has been pretty jacked for about two months now. The doctor said it is a trigger point at the base of my neck (under my trap) on the left side. He told me to take a bunch of Advil for 5 days and do moist heat compresses for 15 minutes per night. I hate taking any drugs (including basic pain killers) so I'm not doing it. I'd like to go get a massage. I feel like that would change my life, but the money just isn't there right now. As for the heat compresses, I'm not sure if they would be beneficial without the pain killers. Plus we don't own a microwave. I suppose I could stick a rag into some hot water and then place it on my neck. Might try that...

M/36/5'10"/185

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

Sweating it out to the sounds of fiddles and steel guitars...

I run too. And I don't need a bumper sticker to tell people about it.