Deadlift WOD

I've been a bit slow on updating but here is the latest workout I did. Last I weighed myself I was down to 188.8 which was on Friday morning.

WOD

5 reps of 250 deadlift
10 box jumps

10 rounds for time.

Time: 12:50

On round 7 I decided to pull in my socks and it made a huge difference. The cramping in my right foot dissapeared.

Dislocated Shoulder

I partially dislocated my left shoulder during randori in Judo on Tuesday evening.

I have yet to do any WOD's as a result. My shoulder is pretty sore and I will have to look into doing some rehab as a result of the incident.

Judo and Running

Last night I ran 4 km in 20:45. I ended up pacing too much. The good news is I wasn't winded so I had some gas left in me.

My goal is still to get 5km in under 20 mins. My weight is now down around 193.

I started up my Judo training again after a 7 month hiatus. This was due to a new son, long work hours and the transition to having two wonderful children instead of one.

The one thing I was curious to see was how my conditioning was. To my suprise, it was good. I felt strong when I was doing randori with a guy who was a brown belt and weighed 310 pounds. I call him Goliath.

My first comp is on the first week of Novemebr. I need to lose 9 pounds to get into the next weight division.

Red Bull and Vodka Workout

Yikes, after a night of red bull and vodka watching the UFC fight this morning's workout was pretty rough. I had no breakfast and was still feeling the effects of the previous night.

WOD

10 deadlifts (135 pounds)
20 overhead walking lunges (25 pound kettle bell)
10 pull ups
20 kettle bell swings (25 pound kettle bell)
200 metre run

Repeat for 5 rounds

Time: 20:15

It took me awhile to recover from this workout.

Clean & Press

32 Clean&Presses at 135 pounds 32 times for a time of 6:33.

First PB

Going for a PB on my second attempt. Heh.

The first one I did in 15:34.

WOD was 21/15/9

225 deadlift
Pull ups
Push presses (40 pound dumbbells)

This time around I finished in: 11:50.

I need to work on my kipping. It is not as smooth as I would like it to be. Otherwise I am pleased with the change in time on my second attempt.

Two a Day Workouts

I did two workouts yesterday. An AM/PM workout. One was more strength oriented the other more bodybuilding.

AM Workout

Soft tissue work to the shoulder complex.

Flat Bench Press 135x5 185x3 205x1 225x1 235x1 240x1 245x1 250x1

Hang Cleans 135x4 135x3 155x3 185xfailed Jumped up to quickly here. 175x1 175x1 180xfailed 180x1 I pulled it and then plled my left lat in the process.

Dips BW plus 55 pounds x4 BW plus 55 pounds x4 BW plus 55 pounds x4


PM Workout

Chest press on the ball ss with dumbbell curls

50x10/50x10
50x10/50x8
50x10/50x6
50x10/50x5
50x10/50x5

No rest all done back to back

Dumbbell Skull Crushers ss with Plyo Push Ups

35x6/BWx10 3
5x4/BWx10
35x4/BWx10

All done with no rest back to back.

Lat Pull Down 180x6 170x6 150x5 150x6 150x6 Rested 20 seconds between sets.

Swam some laps and sat in the hit tub afterwards. Today my traps are raw they are so sore.