tag:blogger.com,1999:blog-71647690716848394622024-03-12T18:30:01.194-07:00Tuna's FitnessTracking my daily progress and sharing with othersAnonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-7164769071684839462.post-42180100366561397822012-08-23T17:17:00.002-07:002012-08-23T17:17:52.178-07:00WOD - August 23, 2012 (C2:W1) [Thr]<u><i>5:30am</i></u><br />
<br />
<u><b>WOD</b></u><br />
1K Row<br />
30 Muscle-ups<br />
<i><b>TIME = way too long....35mins+</b></i><br />
<br />
<u><i>5:00pm</i></u><br />
<br />
<u><b>Strength </b></u><br />
<b>Bench Press</b><br />
1x5 @160#<br />
1x5 @180#<br />
1x11@205#<br />
<br />
<b>Split Jerk</b><br />
1x5@135<br />
1x3@155<br />
1x3@155<br />
1x3@175<br />
1x1@185<br />
1x1@205<br />
1x1@215<br />
1x1@225<br />
1x1@235 **PR**<br />
1x1@245 (Fail)<br />
<br />
<u><b>WOD</b></u><br />
10-9-8-7-6-5-4-3-2-1 Reps for time<br />
Med Ball Cleans (20#)<br />
100M Run with Med Ball (only one run per round)Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-53364960626371541772012-08-22T16:02:00.000-07:002012-08-22T16:02:08.482-07:00WOD - August 22, 2012 (C2:W1) [Wed]<u><i>5:30am</i></u><br />
<br />
<b>WOD</b><br />
4 Rounds<br />
15 Hang cleans (135#)<br />
15 Burpees<br />
200M Run<br />
<i><b>TIME = 14:45</b></i><br />
<br />
<i><u>5:00pm</u></i><br />
<br />
<b>WOD </b><br />
21-15-9<br />
Toes-to-bar<br />
Box Jumps (30")<br />
<b><i>TIME = 3:38 </i></b><br />
<br />
<b>GHD </b><br />
3x15 GHD situps<br />
3x15 Reverse HypersAnonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-86959417345064635162012-08-21T17:32:00.000-07:002012-08-21T17:32:34.111-07:00WOD - August 21, 2012 (C2:W1) [Tue]<i><u>5:00pm</u></i><br />
<br />
<u><b>Strength</b></u><br />
1x5 @215#<br />
1x5 @255#<br />
1x11@285#<br />
<br />
<b><u>WOD </u></b><br />
Tabata DU's<br />
rest 1 min<br />
AMRAP 3<br />
Front squat (135#)<br />
rest 1 min<br />
AMRAP 2<br />
abmats<br />
rest 1 min<br />
AMRAP 1<br />
burpees<br />
rest 1 min<br />
1 mile run<br />
<br />
<u><b>Results</b></u><br />
DU's = 25<br />
FS's = 30<br />
abmat = 76<br />
burpees = 21<br />
1 mile = 7:30<br />
<br />
<i><b>(subtract one second for each rep) = 4:58</b></i>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-70081677803777502462012-08-20T16:26:00.000-07:002012-08-20T16:26:22.858-07:00WOD - August 20, 2012 (C2:W1) [Mon]<u><i>5:00pm</i></u><br />
<br />
<u><b>Strength</b></u><br />
<br />
<b>Military Press</b><br />
1x5 @95#<br />
1x5 @105#<br />
1x10@120# <br />
<br />
<u><b>WOD</b></u><br />
<b>"Isabel"</b><br />
30 Reps Snatch (135#)<br />
<b><i>TIME = 4:39 *PR*</i></b>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-18792218193981317612012-08-08T06:35:00.000-07:002012-08-08T06:35:27.899-07:00WOD - August 8, 2012 (C1:W3) [Wed]<i><u>Morning</u></i><br />
<br />
<u><b>Strength</b></u><br />
<b>Split Jerk</b><br />
1x1@165#<br />
1x1@175#<br />
1x1@185#<br />
1x1@195#<br />
1x1@205#<br />
1x1@215# (**PR**)<br />
1x1@225# (**PR AGAIN!**) Very exciting for me to hold 225# overhead weighing in at 164.4# this morning.<br />
<br />
<u><b>MetCon</b></u><br />
4 Rounds: <br />
200M Run<br />
9 Ring Rows<br />
9 OHS (65#)<br />
20 DU's<br />
<b><i>TIME = 7:17</i></b>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-38915550182456194312012-08-07T06:17:00.000-07:002012-08-07T06:17:31.836-07:00WOD - August 7, 2012 (C1:W3) [Tue]<u><i>5:30am</i></u><br />
<br />
<u><b>Strength</b></u><br />
<b>Clean</b><br />
1x5@150#<br />
1x3@160# (Was supposed to be 170# but I fucked it up...too early!) <br />
1x4@190#<br />
<br />
<u><b>MetCon</b></u><br />
2k Row<br />
50 Wall Balls<br />
1K Row<br />
35 Wall Balls<br />
500M Row<br />
20 Wall Balls<br />
<i><b>TIME = 21:30 Something</b></i>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-72766173286440405682012-08-06T18:48:00.000-07:002012-08-06T18:48:15.776-07:00WOD - August 6, 2012 (C1:W3) [Mon]<u><i>5:00pm</i></u><br />
<br />
<u><b>Core</b></u><br />
1a) 3x15 GHD Sit-ups <br />
1b) 3x15 GHD Hip Extensions <br />
<br />
<u><b>Strength</b></u><br />
<b>Back Squat</b><br />
1x5@205#<br />
1x3@230#<br />
1x3@260#<br />
<br />
<b><u>Accessory</u></b><br />
EMOM 5 min.<br />
10 Front rack Lunges (135#)<br />
then..<br />
<b>Tabata</b><br />
Bottom to Bottom Air SquatsAnonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-35179772801359493092012-08-06T07:11:00.002-07:002012-08-06T07:11:34.779-07:00WOD - August 2, 2012<u><i>5:30am</i></u><br />
<br />
<b><u>Strength</u></b><br />
<b>Snatch</b><br />
3x1@120<br />
3x1@140<br />
6x1@155 (Failed the last rep)<br />
<br />
<span id="goog_872529535"></span><span id="goog_872529536"></span><br />
<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-87519628555025210442012-08-06T07:10:00.000-07:002012-08-06T07:10:46.162-07:00MOTHER FUCKIN FRONT SQUAT FRIDAYS!<u><i>5:30am</i></u><br />
<br />
<u><b>Strength</b></u><br />
<b>Front Squat</b><br />
1x3@180#<br />
1x3@190#<br />
1x7@205#<br />
<br />
Accessory Work<br />
<br />
<b>Front Squats! </b>AGAIN<br />
100 Reps@ 50% of 1RM (125#) for time<br />
(each time you stop for rest you must do 25 DU's)<br />
<br />
This was a killer especially on a Friday morning.Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-89180644034310821542012-08-01T18:41:00.001-07:002012-08-01T18:41:32.444-07:00WOD - August 1, 2012 (Wed)<i><u>5:30am</u></i><br />
<br />
<u><b>WOD</b></u><br />
Bear Complex@45#<br />
Bear Complex@75#<br />
Bear Complex@95#<br />
Bear Complex@115#<br />
Bear Complex@135#<br />
<br />
<b>1 Bear Complex =</b><br />
<b>7 sets of the the sequence: </b><br />
-Power Clean<br />
-Front Squat<br />
-Push-Press<br />
-Back Squat<br />
-Push-Press<br />
<br />
<b>Chash-out:</b><br />
1k Row <br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-58566768428976042662012-07-31T10:18:00.000-07:002012-07-31T10:18:49.729-07:00WOD - July 31, 2012 (Tues)<u><i>5:30am</i></u><br />
<br />
<u><b>Strength </b></u><br />
<b>Squat Clean</b><br />
3x1@140#<br />
3x1@160#<br />
4x1@180#<br />
<br />
<strong>WOD</strong><br />
7 Rounds:<u><strong> </strong></u><br />
3 Weighted Pull-Ups (45#) <br />
3 Strict Pull-ups<br />
7 Kipping Pull-ups<br />
Rest 90 seconds <br />
<br />
<u><b>Cash-<span style="color: black;">Ou</span>t</b></u><br />
5 Rounds for time <br />
20 yard shuttle run<br />
rest 15 seconds<br />
<br />
<br />
<br />
<b><span style="font-size: large;"> Just ordered these beauties last night! </span></b><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hLjuuCzmmVWTE5bfmzZYjpp7HtCJx8ZmvOyYwdt7lNUt34YnNjonsPY2zIUdt9oZPvaVKkhpJqiqA62luBMKW2Zck__g2abSNQyZH-AlP7K4qL65i-2X-Y9plsIbIT3ZdHHRfOIL5URf/s1600/neon-yellow-3.jpg" imageanchor="1"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hLjuuCzmmVWTE5bfmzZYjpp7HtCJx8ZmvOyYwdt7lNUt34YnNjonsPY2zIUdt9oZPvaVKkhpJqiqA62luBMKW2Zck__g2abSNQyZH-AlP7K4qL65i-2X-Y9plsIbIT3ZdHHRfOIL5URf/s320/neon-yellow-3.jpg" width="320" /></a></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-6876920204015972002012-07-31T10:00:00.000-07:002012-07-31T10:05:08.250-07:00WOD - July 30, 2012 (Mon)<u><i>5:30am</i></u><br />
<b><u>Strength</u></b><br />
<b>Back Squat</b><br />
1x3@190#<br />
1x3@220#<br />
1x6@245#<br />
<br />
<b><u>Recovery Row</u></b><br />
<b>3 Rounds</b><br />
500M Row<br />
1 min Rest<br />
<i><b>TIME = 7:36.4</b></i><br />
<br />
<i><b><u>GHD Work </u></b></i><br />
3x12 GHD Sit-ups<br />
3x12 GHR<br />
<u><i><br /></i></u><br />
<u><i>5:00pm</i></u><br />
<b><u>MetCon<i> </i></u></b><br />
<b>"Karen"</b><br />
150 Wall balls for Time<br />
<i><b>TIME = 7:24 (**PR**)</b></i><br />
Then... <br />
<b>"Annie"</b><br />
50-40-30-20-10<br />
DU's<br />
Ab Mats<br />
<i><b>TIME = 7:07 </b></i>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-66594403195071333522012-07-29T10:45:00.003-07:002012-07-31T10:19:31.076-07:00WOD - July 29, 2012 (Sun)<u><i>10:30am</i></u><br />
<br />
<u><b>Strength</b></u><br />
1x1@135#<br />
1x1@145#<br />
1x1@155#<br />
1x1@165#<br />
1x1@175#<br />
1x1@185# (FAIL)<br />
<b>1x1@185# (**PR**)</b><br />
<br />
<b><u>Conditioning </u></b><br />
2k Row for time<br />
<b><i>TIME = 8:18</i></b>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-51921826762887218362012-07-29T10:37:00.002-07:002012-07-31T10:19:53.177-07:00WOD - July 28, 2012 (Sat)<u><i>10:30am</i></u><br />
<br />
<u><b>MetCon</b></u><br />
<b>Partner WOD</b><br />
20 min AMRAP<br />
10 Thrusters (95#)<br />
10 Burpees<br />
10 Box Jumps (24")<br />
10 KBS (2 Pood)<br />
300M Heavy Bag Carry (Shit felt like 150#)<br />
<i><b>ROUNDS COMPLETED = 5+26</b></i> (Greg and I evenly split this one)<br />
<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-29952829169234364382012-07-27T16:22:00.000-07:002012-07-27T16:22:42.910-07:00WOD - July 27, 2012 (FrI)<u><i>5:30am</i></u><br />
<br />
<u><b>Strength</b></u><br />
<b>Front Squat Friday</b><br />
1x5@145#<br />
1x5@165#<br />
1x6@190#<br />
<br />
This is the end of week one doing the Wendler 5/3/1 Strength program<br />
<br />
<b>GHD</b><br />
1a) 3x20 GHD sit-up rest - rest 60 sec.<br />
1b) 3x20 Back extension - rest 60 sec.<br />
<br />
<u><i>5:00pm</i></u><br />
<br />
<u><b>MetCon</b></u><br />
20min AMRAP<br />
400m Run<br />
Rest 90 sec.<br />
<i><b>Rounds = 8 (20:24) </b></i>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-42882669177070393972012-07-26T10:34:00.000-07:002012-07-27T03:47:06.528-07:00WOD - July 26, 2012 (Thurs)<u><i>5:30am</i></u><br />
<br />
<b><u>Strength</u></b><br />
<b>Bench Press</b><br />
1x1@225#<br />
1x1@235#<br />
1x1@245#<br />
1x1@255#<br />
1x1@265# (Old PR.. Easy)<br />
1x1@275# (Spotter touched the bar but I think I would have got it if he had not... I won't count as a new PR)<br />
<br />
<b><u>MetCon</u></b><br />
10-9-8-7-6-5-4-3-2-1<br />
HRPU<br />
GHD Sit-ups<br />
<b><i>TIME = 4:00</i></b>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-80492950858748213022012-07-25T18:07:00.003-07:002012-07-25T18:08:17.633-07:00WOD July 25, 2012 (Wed)<i><u>5:30am </u></i><br />
<br />
<u><b>Strength</b></u><br />
<b>Squat Snatch</b> <br />
5x1@110#<br />
5x1@125#<br />
5x1@140# (failed the last one but redid it and got it)<br />
<br />
<i><u>5:00pm</u></i><br />
<br />
Very excited for this one today. The last time I did "Fran" was 6 months ago with a time of 4:20(PR)<br />
<br />
<u><b>MetCon</b></u><br />
<b>"Fran"</b><br />
21-15-9 Reps<br />
Thrusters (95#)<br />
Pull-ups<br />
<b><i>Time = 3:42 </i></b>(**NEW PR**)<br />
<br />
<b><u>Cash Out</u></b><br />
1 mile run <br />
1a) 3x12 GHD<br />
1b) 3x15 GHD sit-ups<br />
<br />
<br />
My goal was 3:30 but I am happy with this time<br />
<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-u8qzZSKNP8M/UBCSMCuYoJI/AAAAAAAAAEw/2Qov1DBABUA/s1600/12+-+1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="" border="0" height="240" src="http://2.bp.blogspot.com/-u8qzZSKNP8M/UBCSMCuYoJI/AAAAAAAAAEw/2Qov1DBABUA/s320/12+-+1" title="NOM NOM" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">DINNER</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/VShHz27QxeU?feature=player_embedded' frameborder='0'></iframe></div>
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<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-43735020411685497362012-07-25T18:06:00.003-07:002012-07-25T18:08:15.019-07:00WOD July 24, 2012 (Tue)<i><u>4:30pm </u></i><br />
<br />
<b>Strength</b><br />
Squat cleans<br />
5x1@135#<br />
5x1@145#<br />
5x1@165#<br />
<br />
<u><i>5:00pm</i></u><br />
<br />
<b>Metcon</b><br />
30 Wall balls (20#)<br />
30 KBS (1.5 Pood)<br />
30 Walking Lunges<br />
30 HRPU <br />
30 Box Jumps (24")<br />
30 DU's <br />
30 Burpees<br />
30 Ab Mats<br />
30 Air Squats<br />
30 Cal Row <br />
<i><b>Time = 11:34</b> </i><br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0tag:blogger.com,1999:blog-7164769071684839462.post-54581993061237505852012-07-25T18:05:00.000-07:002012-07-25T18:08:09.263-07:00WOD - July 23, 2012 (Mon)<i><u>4:30pm</u></i><br />
<br />
<b><u>Strength</u></b><br />
<br />
<b>Back Squat</b><br />
1x5@175#<br />
1x5@200#<br />
1x5@225#<br />
<br />
<b>Deadlift</b><br />
1x5@225#<br />
1x3@275#<br />
1x3@315#<br />
1x3@315#<br />
1x1@335#<br />
1x1@345#<br />
1x1@355# -- failed...no belt :(<br />
<br />
<u><b>MetCon</b></u><br />
3 Rounds for time of
<br />
9 Bar Roll-outs<br />
6 Burpee Bar Jumps<br />
3 DeadLifts at 80% of max (275#)<br />
<i><b>TIME = 3:50 somthing I think</b></i>Anonymoushttp://www.blogger.com/profile/07952392497813615726noreply@blogger.com0