WOD 12/17/14

TM79
Gym Owner

Posts: 3,034

WOD 12/17/14 Dec 17, 2014 0:11:37 GMT

Post by TM79 on Dec 17, 2014 0:11:37 GMT

12/17/14:

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

Scaling:

Pros:
Paul

5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards

Intermediate:
5RFT:
30 DUs (OR 60 SUs)
20 K2E
95 lb Overhead Walk, 20 Yards

Beginner:
5RFT:
30 SUs
15 Sit-ups (OR Leg Lifts)
PVC-Oly Bar Overhead Walk, 20 Yards

***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. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.

Last Edit: Dec 18, 2014 15:12:51 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 12/17/14 Dec 17, 2014 18:23:38 GMT

Post by TM79 on Dec 17, 2014 18:23:38 GMT

Looks like it's going to be a Rest Day here. Going to have to skip my long run for the week. Today, my knee made it all the way to early afternoon before it started hurting and getting tight, so I guess that means it's heeling. Probably going to have to forget about running for the week. I don't want to think about how bad that would suck afterwards (assuming I didn't just fall down on the side of the road somewhere).

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 12/17/14 Dec 17, 2014 21:42:10 GMT via mobile

Post by jaysun on Dec 17, 2014 21:42:10 GMT

Dec 17, 2014 18:23:38 GMT TM79 said:

Looks like it's going to be a Rest Day here. Going to have to skip my long run for the week. Today, my knee made it all the way to early afternoon before it started hurting and getting tight, so I guess that means it's heeling. Probably going to have to forget about running for the week. I don't want to think about how bad that would suck afterwards (assuming I didn't just fall down on the side of the road somewhere).

Well, enjoy it. My knee feels much better. Hope yours does too. Russian leg sweeps are helpful. I'll try to Google it and post some links.

jaysun
Legend (Moderator)

Posts: 1,917

WOD 12/17/14 Dec 17, 2014 21:46:29 GMT via mobile

Post by jaysun on Dec 17, 2014 21:46:29 GMT

Wednesday-Strength
WU-1000m row TT=3'29" and it was a gasser!
Squats 4x5 at 145, 180, 215, 215
DL 4x5 at 155, 190, 220, 250
BB Bench Press(volume) 15-12-10-8-6 100,110,120,130,140 supersetted with
Lat pull downs same sets/reps/weight
I also supersetted my dead lifts with my squats. I don't think I will ever do that again. Way too hard on my hips and back. Knees felt fine. Getting ready to do a good metcon tomorrow.

Last Edit: Dec 17, 2014 22:13:16 GMT by jaysun

TM79
Gym Owner

Posts: 3,034

WOD 12/17/14 Dec 17, 2014 22:34:58 GMT

Post by TM79 on Dec 17, 2014 22:34:58 GMT

Dec 17, 2014 21:46:29 GMT jaysun said:

Wednesday-Strength
WU-1000m row TT=3'29" and it was a gasser!
Squats 4x5 at 145, 180, 215, 215
DL 4x5 at 155, 190, 220, 250
BB Bench Press(volume) 15-12-10-8-6 100,110,120,130,140 supersetted with
Lat pull downs same sets/reps/weight
I also supersetted my dead lifts with my squats. I don't think I will ever do that again. Way too hard on my hips and back. Knees felt fine. Getting ready to do a good metcon tomorrow.

Great workout! Very strong. Yeah, I can't imagine trying to superset DLs and Squats. That sounds like some stupid idea that only I would think up.

Good work!

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 12/17/14 Dec 17, 2014 22:36:35 GMT

Post by TM79 on Dec 17, 2014 22:36:35 GMT

Dec 17, 2014 21:42:10 GMT jaysun said:

Dec 17, 2014 18:23:38 GMT TM79 said:

Looks like it's going to be a Rest Day here. Going to have to skip my long run for the week. Today, my knee made it all the way to early afternoon before it started hurting and getting tight, so I guess that means it's heeling. Probably going to have to forget about running for the week. I don't want to think about how bad that would suck afterwards (assuming I didn't just fall down on the side of the road somewhere).

Well, enjoy it. My knee feels much better. Hope yours does too. Russian leg sweeps are helpful. I'll try to Google it and post some links.

It's doing better today than it has been. That's good because that means it is healing. Sometimes I wonder if things are permanent. It is what it is...

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 12/17/14 Dec 17, 2014 23:07:52 GMT via mobile Select Post Deselect Post Link to Post Member Give Gift Back to Top Post by jaysun on Dec 17, 2014 23:07:52 GMT I was pressed for time as I had an emergency meeting with one of the teachers I work with. Yeah, stupid idea...but sometimes you have to learn the hard way.
	Last Edit: Dec 17, 2014 23:08:43 GMT by jaysun

Post by TM79 on Dec 17, 2014 0:11:37 GMT

Post by TM79 on Dec 17, 2014 18:23:38 GMT

Post by jaysun on Dec 17, 2014 21:42:10 GMT

Post by jaysun on Dec 17, 2014 21:46:29 GMT

Post by TM79 on Dec 17, 2014 22:34:58 GMT

Post by TM79 on Dec 17, 2014 22:36:35 GMT

Post by jaysun on Dec 17, 2014 23:07:52 GMT