WOD 12-30-09

1 Mile Stationary Bike (Run, Rower etc.)
30 Slam Balls
30 Swings
Repeat 5 times

For Time:

Forgot to track my time - it would have been bad. I was a bit lazy to start. This is why I make myself to workouts that have a certain structure or time constraint...ie. MaxVo2, Tabata.

Then once you start a workout, you just keep going till it's over. Not a lot of though other than doing each rep as good as you can.

Just Swings

40 Kg 2 Hand Swings

Lost count...somewhere around 200.

WOD 12-27-09

A simple stationary Bike...

10:00 Bike
Bosu Ball Step Ups
Bosu Ball Lunges

All Legs!
Cal 153
Average Heart Rate 120
Max 133

WOD 12-26-09 Tabata

Another interval style workout
Tabata set - 2 to 1 ratio

Swings - 20 seconds On, 10 seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Swings - 20 Seconds On, 10 Seconds Off
8 Sets
1 Min Rest
Slam Ball - 20 Seconds On, 10 Seconds Off
8 Sets

Some ab work and cool down

Time: 30:37
318 Calories
125 Average Heart Rate
163 Max
18% Cal Fat
Fat Burn 15:42
Fitness 14:49

WOD 12-25-09 Max Vo2

Getting back into more normal type of workouts. The Knee PT stuff has gone as far as it can go. It's time to get back to regular style workouts with a few extra leg exercises thrown in.

The knee will never be good but I can't let that interfere with my pursuits...

Max Vo2
Working my way to 40 sets

16 Kg Snatches
20 Sets

Also experimenting with a heart rate monitor -
Time 21:33
253 Calories
133 Average Heart Rate
153 Max
Fat Burn 9:36
Fitness 11:59

The deal with kettlebell and interval training is that you burn calories well after your workout is done. So any measure of calories is inacuarte.

Further, calories really don't mean that much to me but I might as well look into what style of workout and exercises give me more bang for my buck.

WOD 12-14-09

Man Makers...

20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
Jump Back – Push Up – Row L – Row R – Jump Forward – Clean/Squat/ThrustPress
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
25 2 Hand Swings
5 Manmakers
20 2 Hand Swings
10 1 Hand Swings L
10 1 Hand Swings R
10 Darcy – Alternating Hands
5 Manmakers
100 Snatches
Wanted to quit this one every time I started the Manmakers

WOD 12-13-09

Smokin Ladders
Only 16’s though…
- 8 Double 16’s Dead clean & Press
16 Snatches L,R
30 Second Work
6 Different sattions
- 9 Double 16’s Dead Clean & Press
18 Snatches L,R
30 Second Work
6 Different stations
- 10 Double 16’s Clean & Press
20 Snatches L,R
30 Second Work
7 Different stations
I got this from Art of Strength so I didn’t show the stations, but do what you want. I like doing other peoples workouts cause I tend to avoid what I’m bad at.
This is a well rounded workout and I’m only using the 16’s!

WOD 12-12-09

24 Kg swings -
Haven’t used this one much due to knee rehab but it’s time to start!
25 Swings
- Slingshot
- Clean & Press 5/5
25 Swings
- Clean & Press
- Snatches
25 Swings
- Clean & Press
- Snatches
25 Swings
- Halo/Circle Drill
100 Swings