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WOD’s of 12.01.2013 – 13.01.2013

The last two day i pushed my limits. Saturday was the day of my 1.5 pood kettlebell. WOD is

 

21-18-15-12-9-6-3

KB Sumo Deadlift High Pull

Air Squat

KB Swing

Push Up.

 

Explosive movement of my leg in KB SDHP left a burning sensationon my hamstrings, it is good… because no pain no gain…

 

Today’s wod (13.01.2013) is the Hero one.

 

“Loredo”

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 

and who is Loredo?

 

from crossfit.com, “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

first wod’s time is 19:20 while the second one is 28:30

WOD of 22.12.2012

Despite the fact that we run out of time according to Maya calendar, for the God’s sake we are all still alive and can perform or WODs 🙂

Today’s wod is a bit long and tough:

2 RFT

50 Hang power clean
25 box jump
25 wallball (9kg)
50 Hang clean
25 box jump
25 wall ball
50 sit up

It took 49min 30 sec of me. It is longer than i thought. I deliberately did the cleans very slowly just to master the technique. For this reason i hold the bar very close too me, while doing that, unfortunately i harshly scratched my right lower leg, shinbone. It bled a little but bulged and gave too much pain. It affected my pace.

WOD of 08.12.2012 & 09.12.2012

Yesterday i did a mixed work out. First i did a strength work out by trying to reach my max. at bench press. I did 5 – 5 rep at 80, 3 – 3 rep at 90, 2 – 2 at 95 and finally 1 -1 at 100 kg. I know that it is not impressive 🙂 After strength work out, i performed really tough WOD which i derived a military crossfit site. WOD’s is 5 wallclimb, 10 knees to chest and 15 box jump, 20 min AMRAP. Wallclimb really broke me. It is hard…

Today, at 8 am in the morning, i performed WOD 1500. Here is the WOD:

100 jump rope
10 burpees
10 sit up
10 push up
10 squat
10 pull up (military pull up, instead of regular one)

The result is not bad. 34min 20 sec. After completing this work out, I did 4*10 biceps curl, 4*10 hammer, 4*10 triceps extension and 4*10 triceps hammer with ripcords.

15 deadlift * 15 push up, 10 RFT

Tonight, weather is pretty cold here in Istanbul. I did an open air work out consist of 10 rounds of 15 deadlift and 15 push up. As a part of my wod at home intention, i bought elastic resistence bands from http://www.ripcords.com a couple of weeks ago. Today I had a chance to test’em. I used black ripcords which applies you resistence up to 50 lbs. 

Deadlift with ripcords is a bit different than regular deadlift. You have to bend until your body becomes parallel to the ground while you keep your legs as straight as possible. Then you pull yourself squeezing your hips and core.

I did my ten rounds at 19 min 30 sec. and ripcord has passed the exam.