WOD Files: Week 1 Update
September 6, 2010 by OCstrength
Filed under Featured, Fitness
Saturday: Today I realized you can really get allot of shi* done in about 40 minutes if you just put your head down and go to work!
I decided to change it up, I’ll save the 20 prowlers for another day!
Before you start accusing me of being a pu**y… Today was one of the tougher WOD I have done in a while. Mostly because it taxed my entire body- and I kept the intensity as high as I possibly could…and I probably won’t repeat it for a while.
Squats: when I first got the rack, I hadn’t squatted in over 4 months. With the shoulder issues and PT’s (therapists) advice- it was limited to 185. Actually, she said don’t do any at all…but whatever. It hurt like shit too. We made some progress so far.
This was the 4th time squatting in about 5 weeks since I picked it up at a yard sale. Week 1, we ended at 205 x 3 for our heaviest load. Week 3 was 235, and today we ended up at 265 x 3- last rep barely parallel. But, we’ll take it.
Part A) 135×8 / 155×8 / 185 x 5 / 225 x 5 / Rest 1 min 15 sec between sets.
245 x 3 / 265×3 / 155×20 for my “death squats” inspired by Jamie Sulc’s post a while back. I rested 2 mins 30 seconds for each one of the last 2 sets.
Part B) The pretend prowler 2000, puker edition. Pictured in action below.
3 rounds of 200lbs: Push 50′ and turn, 40′ and stop, run 1 flight of stairs, return to the start with a 30′ prowler push.
Max Capacity: Unknown
Part C) Air Dyne: The Vintage ass kicker. 200 clicks. Im not sure how fast you could get it done before all that mess…but it was about 6 minutes of torture for me.
Hulk Hogan may have used this one.
Part D) 3 Rounds of Tire Rips to Tire Sled Sprint
Tire: 90# added, backward walk to rip n’ pull 10x to sprint back to start. 20′ each way.
Bonus: 3 rounds of 100′ farmer walks, 80-90% of body weight.
As far as the diet, it was “fair” at best this week. I did some kick ass workouts, and to be honest, feel I have declined in body composition. I’m just keepin’ it real again, the diet is crucial.
Your excuses bore me.
What’s the reason? There really is no acceptable excuse. I flat just haven’t gotten it done. There is improvements, but still too many holes. If you can’t put together 1 week of SOLID eating, how can you put together 4, or 8, or even 12…which is about how long it’ll take to see some real kick ass results from your hard work you put in under the bar? You just gotta keep trying! Better yet, you gotta start doin!
Sunday: Complete day off. Me and moms did a day at Pechanga Casino. My wallet and waistline got an ass kicking there…
It’ll be another lite food day tomorrow. The past week has been about a 3 star rating out of 7 for the nutrition side of things. Not always eatign too much junk, but also water shortage, meal timings, missing supplements, and just not good enough. I tried, but not hard enough. When you face setbacks, you gotta dust yourself off and keep pushing forward.
While everyone is having the day off and stuffing the tummies, we will be doing work.
Today is Monday, week 2. Let’s have a strong week!
-Mike.
PS: Many uncertain times ahead, including a possible relocation and maybe a new direction for OCSF. First be happy and serve the Way. Make your goals, and detach from the outcome. Last but not least; fight like a fu**in warrior!
DO or DIE
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