Work Out of the Day

[hiei]

Post lang ng work out nyo ngayong araw purpose is to document our personal records.
Pwede ko bang gayahin ang work out? Definitely yes yung mga WODs na post ko can be done by anyone at pwede naman scaled down to ones fitness level and skills... dont forget to check youtube for the rightbform and execution.


WOD

Strength
Shoulder Press 3x5.. max load 115lbs, kala ko mabura ko ang 165lbs record that day... the usual ibang paraan ng shoulder press vs my military press @ 175lbs PR

Met-con
12Minute AMRAP
10 Deficit Push Ups
200m Run
- finished 6 rounds... wasak tlga sa takbo haha push-ups lang ako humahabol, parang nasa 3rd palang nila tapos na ko.. pero pagdating sa takbo aabutan ako ulit haha

Tabatha 8rounds
Shoulder taps
- did 139 +1 right shoulder tap. kinapos to reach the left to make it 140reps... record that day was 141rep

[Kilo 1000]

nice!
Mabigat na rin yan kaya
115lbs
parang 35 plate on each side with 45 olympic bar. - 3/4 ng gym hinde na  makaka shoulder press niyan.

[hiei]

Salamat:) mas naunang sumakit sa akin ang wrist di pa ko sanay sa front rack postion.

WOD

150 double under.. time cap 20min
- hirap pa ko sa DU kya hanggang 141 lng nagawa ko within 20min

Then not for time
20 negative pull ups
50 hollow rocks

Then tabatha 8rounds of
Hollow hangs

[Kilo 1000]

Salamat:) mas naunang sumakit sa akin ang wrist di pa ko sanay sa front rack postion.

WOD

150 double under.. time cap 20min
- hirap pa ko sa DU kya hanggang 141 lng nagawa ko within 20min

Then not for time
20 negative pull ups
50 hollow rocks

Then tabatha 8rounds of
Hollow hangs

I was going to suggest to drink plenty of water for uncle rhabdo. Then again, you have a doctor wife. Bahala na siya haha

[hiei]

Thanks for the reminder oo fully hydrated ako and prep with regular water intake bago mag gym. 2 gatorade dala kon palagi than usual na isa lang dati. Saka magaling ako umarte...  kapag di ko kaya nagiinarte na alng ako haha so far 1 time palang ako arte nung nag 400m lunges kami na may 45lbs oly bar front racked.... 100m pa lang nginig na tuhod ko hehe and it was abt 7C ang temp ng ginawa namn sa labas

[Kilo 1000]

Thanks for the reminder oo fully hydrated ako and prep with regular water intake bago mag gym. 2 gatorade dala kon palagi than usual na isa lang dati. Saka magaling ako umarte...  kapag di ko kaya nagiinarte na alng ako haha so far 1 time palang ako arte nung nag 400m lunges kami na may 45lbs oly bar front racked.... 100m pa lang nginig na tuhod ko hehe and it was abt 7C ang temp ng ginawa namn sa labas

Dude, kung ako yan, best actor na ako.

[gabrielchristian6]

Will be working on my Legs and ABS later and try to get a bit of Cardio.

[hiei]

kilo1000,
hehe timbog ako abt cherry picking the WOD, kasi panay tanong ko and usually gulat na lang kng anong WOD. sinabi ko na lang na iwas muna ko sa exercises na prone sa headaches and current body part na sore hehe

gabrielchristian6,
thats great! di iniiwan ang legs naalala ko pa kwnto ng tropa na sa gym nila wala pa raw for legs. nagkaroon lang ng nag-request sya ng squat rack. may iba kasi na sa upper body lang tutok specifically chest and arms hehe

WOD 12/16/13
Partner Up! 3 Minute AMRAP (As Many Reps As Possible) Each Round
*Each partner working at a station, switching as needed. Rest 2 minutes between ea round.

Round 1:
Ball Slams (50/30)
Pull Ups

Round 2:
Burpees
Box Jumps (30/24)

Round 3:
Push Press (115/75)
OH Weighted Sit Up (45/25)

Round 4:
KBS (70/55)
Row (Calories)

Score is total accumulated reps = 341reps strategy namin was to switch every 5reps

WOD 12/18/13

15 Minute Every Minute on the Minute
1 – Three Position Snatch http://www.youtube.com/watch?v=7rZV5P3cAa4
1- Snatch Balance
- nagkamali pa ko ng una, used only the 45lb oly bar kasi akala ko paramihan ng reps in 15min... yun pala do 1 round ng exercise within 1 min... kaya nag-dagdag na rin ako ng weights up to 95lbs.

-then-
Partner Up!
For Time and sprint
1000m Farmers Carry
Time: 7:11min


WOD 12/19/13
"Jackpot" 7 Minute AMRAP
7 reps- 3″ Deficit Push Ups
7 reps -  Hang Power Cleans (65lbs)
Total Reps - 114reps

-then-
Not For Time:
50 Hollow Rocks - took a break @ 20th rep then tig 10
20 Negative Pull Ups - hirap ng walang straps hehe
50 Shoulder Taps - unbroken

WOD 12/20/13
Not For Time:
Accumulate 50 Hand Stand Push-up
- isa sa mga favorite skills work out did the first 30rep strict HSPU then kipped the remaining 20 reps. imo mas mahirap kipping HSPU due to balance and the need for stronger core.

-then- Met-con (metabolic conditioning)
Tabatha 8 Rounds
40 Seconds Kettle (35lbs)
20 Seconds Rest
Total Reps - 135 reps

[Kilo 1000]

Burpees

I absolutely hate them.

[hiei]

Burpees

I absolutely hate them.

haha wala pa kong kilala na mahilig sa burpees 
most i did was the 7min burpees... dapat nag-pacing lang kaso minadali ko kaya first 3min medyo hilo ako. then sumunod na ginawa ko ulit i just paced my self ng 10burpees/min which is regular lang. there's this 54yr old lady na gumawa ng 87rep burpees in 7min 
and when we thought the 7min burpees is the worst... meron pang death by burpees... 1mile burpees haha palayuan ng talon hanggang umabot ng 1mile.. nasa 700+ daw na burpees yun

[Kris03]

anong magandang work out na pwede gawin sa bahay (without the help of machines)? gusto ko ma-develop yung thighs, butt, chest, arms, and abs ko...

tamad ako mag gym. kaya kailangan sa bahay lang.

thanks

[Kilo 1000]

anong magandang work out na pwede gawin sa bahay (without the help of machines)? gusto ko ma-develop yung thighs, butt, chest, arms, and abs ko...
tamad ako mag gym. kaya kailangan sa bahay lang.
thanks

I'm assuming wala kang gym experience at walang gamit sa bahay.

Broad Jumps 2 sets of 10 reps
Body Squats 2 sets of 15 reps
Lunges 3 sets of 12 reps
Push Ups 3 sets of 12 reps
Dips 2 sets of 12 reps

Kung hinde ka pa sawa

Burpees 3 sets of 10 reps
Leg raises 3 sets of 10 reps
Planks 3 sets of 30 seconds

Dami sa net ng mga body workout, you can look it up sa youtube. Mga Plyometric work outs.

[Kris03]

^^^ nice. thanks kilo. gagawin ko to pag sinipag ako. hehe.

[hiei]

pics from last thanksgiving WOD throwdown


WOD before the holidays (12/23/13)
"12 Days of Christmas" WOD

**The WOD goes just like the song, starting every round with the next "day" and then going back down the list. There will be a 45 minute cap to finish.

1 – 100m Sprint
2 – Box Jumps (use tires)
3 – Hand Stand Push Ups
4 –Double Unders
5 – Push Ups
6 – Jumping Pull Ups
7 – Burpees
8 – V-Ups
9 – Squats
10 – Shoulder Taps
11 – Hollow Rocks
12 –Calorie Row

Time: 36:12.... as usual sa 100m Sprint wasak haha

After holiday WOD... kahapon (1/2/13)

WOD
Strenght
1RM Snatch = 115lbs PR still need to polish the form, hirap ng quadcentric
1RM Clean & Jerk = 155lbs PR tried 165lbs hanggang sa catch na lang di na ko nakatyo for the jerk hehe

-then-
METCON
Partner Up!
5 Minute Sled Push 170lbs, switch @ 25m... my partner and i did 16 rounds... excited sa first half, tinatakbo ko na nag sled instead of usual push walk hehe then last 2rounds ramdam ko na pagod... wasted na sa recovery, hilo pag-uwi haha

[hiei]

kris03,
in addition to kilo's suggestion... kapag batak ka na at bitin sa push ups and air squats.

pistols/one legged squats
http://www.youtube.com/watch?v=ZBGfo3V9exk

handstand push-ups
http://www.youtube.com/watch?v=RAO7OG077Ac