Pascalywood's workouts

Hey all, thought I'd share my workouts with you.

Heres the last one Ive done. Note that i had the flu so i didnt want to push it too much

warm up: 50 kb swings #30, 5x5 deadlifts

then

amrap in 15 mins, 2 burpees, 5 push ups, 5 squats with 30 pound kettlebell

 

One Ive done recently, did it in 26:37 mins, puked at the end

Run a mile
5 clean and jerk #125
Run 0,75 mile
5 clean and jerk #125
Run 0,5 mile
5 Clean and jerk #125
Run 0,25 mile
5 Clean and jerk #125

 

Warm-up
- 25 box jumps

Cleans 1-1-1-1-1-1

4 rounds of

-Run 400m
-10 boxjumps
-8 L-pull-up
-3 thrusters 135#

 

Did this today

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

6 mins 15

 

Thanks Mitch. I dont have any particular goal in mind, I just do whatever I feel like doing on that day. My routine usually involves dynamic stretches, some manipulations on the wooden dummy (dont know whats the proper english word), various strikes and kicks and then some forms. Then I throw either a wod that i found on the internet or a self-made one, some isometrics and static stretches.

Doesnt matter what you do, as long as you move!

 

I'll attempt this one as soon as I can, work and MA is keeping me busy

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

 

Did this one the other day

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 1 rep
12 Pull-ups
24 Double-unders (my ceiling is too low so I did simple jumps, not DUs)

24:23 mins. On my WOD app it said 1 DL rep, I went on crossfit.com and it was 6 DL

 

Did this this morning.

"Arnie"

With a 30 lbs kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

14:43

 

7 rounds for time of:

Run 400m
15 24in box jumps
10 toes-to-bar

30:11

 

Are you doing the crossfit program?

 

Yeah I decided to give it a go and really enjoy it. I dont go to a CF box though, I have a (very) small gym in my house with a threadmill, weights and rings. I look for workouts when Im at work and do them at home when I have some time.

When I was in Afghanistan I was into lifting and bulked up alot. It just doesnt seem as appealing now. Ill try to post a pic of what I looked like by the end of the tour. I was 152 lbs at that time, now I dropped to 145.

 

So last month I did the "Defi Gratte-Ciel 2013" which consists of climbing the 1125 steps (48 floors) of the Stock Exchange in Montreal, wearing the firefighting gear and an oxygen tank. I did it in 15:19 mins, which got me the 131st position on 600 contestants. We were 7 people from my service (Im a volunteer fireman) and got the best score by a minute . Next year I intend to do it with a hosepack on my back and the respirator plugged on the tank.

So to be more than ready for the challenge, I started training with my gas mask. I have a British S10 respirator with a working cartridge. At the gym I train on the cardio machines with it and a 40 lbs vest to simulate the weight of the gear. I also do crossfits at home with the mask. I really like it, it makes training slightly harder.

 

Did Helen with a gas mask on today.

3 rounds of:

Run 400m
21 KB swings (I used a 30# KB)
12 pull-ups

9:15 mins, not too bad.

Now that I think of it, "I did Helen with a gas mask on" may sound weird when taken out of context.

 

Last night

15 mins of escalator with a 40 pounds vest and a gas mask. 72 floors climbed according to the machine

Back squats: 3 sets of 5 reps with 185 pounds
Push press: 3 sets of 5 reps with 135 pounds
Bench press: 3 sets of 5 reps with 145 pounds
Ring dips: 3 sets of 10 reps
Weighted ring rows: 3 sets of 8 reps (or something like that)
Deadlift: 3 sets of 5 reps with 225 pounds. did 6 rope pull ups between sets

Ran a mile in 9:37

Then the kung-fu class. Had no juice left in me after that. I really have to improve my bench press, I managed to do 1 rep with 2 plates in Afghanistan once, now I can hardly lift my body weight.

 

Yesterday night I did a quick one

Front squat

2 sets of 10 reps, 105#
2 sets 8 reps, 125#
2 sets 6 reps, 135#
s sets 4 reps, 140#

Deadlift
1 set 10 reps 245#
1 set 6 reps 265#


And I went for a run this morning, did 1,42 mile in 10:50 mins. It was just 9h30 am and it was already hot as hell.

I intend to acquire a large tractor trailer and a sledgehammer to use them as training tools too.

 

Did Wilmot this morning.

6 rounds for time:

50 squats
25 ring dips

13:40

Then went swimming in the pool with mask, snorkel and fins for 8 minutes


Edit: 100th post

 

Elizabeth

21-15-9

Cleans 135 lbs
Ring dips

5:25

 

Went for a run, 2.37 km in 10:00 mins. Not too bad but I want to be under 9:30.

 

5x5 front squats, 145 lbs
5x5 Bench press, 140 lbs
5x5 Bent over rows, 140 lbs

Then did some core exercises.