WOD: SL5x5 and OTHER STUFF
Tracked a workout for 991 pts
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- Warm Up
- Standing Barbell Shoulder Press:
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- 40 lb x 5 reps (+62 pts)
- One-Arm Dumbbell Row:
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- 22.5 lb x 8 reps (+43 pts)
- Barbell Deadlift:
- 95 lb x 5 reps (+57 pts)
- 100 lb x 5 reps (+59 pts)
- 100 lb x 5 reps (+59 pts)
- 100 lb x 5 reps (+59 pts)
- 105 lb x 5 reps (+61 pts)
- Weighted Exercise Ball Crunch:
- 12 lb x 15 reps (+29 pts)
- 12 lb x 15 reps (+29 pts)
- Russian Twist:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
- With a 12lb medicine ball!
- Stability Ball Jack Knife Sit-Up:
- 8 reps (+12 pts)
- 8 reps (+12 pts)
WOD: NROLFW S:1, W:B9
I tacked on an extra workout of both A and B for stage 1 of New Rules of Lifting for Women since things slacked a little bit around the holidays. Tomorrow I get to start stage 2. Yay!
- Running (treadmill):
- 0:10:00 || 1 mi (+77 pts)
- 0:10:00 || 1 mi (+77 pts)
- Warm Up and Cool Down
- Barbell Deadlift:
- 85 lb x 8 reps (+55 pts)
- 85 lb x 8 reps (+55 pts)
- 85 lb x 6 reps (+53 pts)
- Standing Dumbbell Shoulder Press:
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- Wide-Grip Lat Pulldown:
- 70 lb x 10 reps (+24 pts)
- 80 lb x 10 reps (+27 pts)
- 80 lb x 10 reps (+27 pts)
- Exercise Ball Crunch:
- 10 reps (+7 pts)
- 10 reps (+7 pts)
- 10 reps (+7 pts)
- Barbell Lunges:
- 36 lb x 10 reps (+18 pts)
- 36 lb x 10 reps (+18 pts)
- 36 lb x 10 reps (+18 pts)
Total Fitocracy Points: 527 :)
WOD: NROLFW S:1, W:B6
I joined a new gym this past week… it is a small, independently owned one and it is FANTASTIC. Anyways, here is my WOD:
- Barbell Deadlift:
- 90 lb x 10 reps (+62 pts)
- 90 lb x 10 reps (+62 pts)
- 90 lb x 10 reps (+62 pts)
- Standing Dumbbell Shoulder Press:
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- Wide-Grip Lat Pulldown:
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- Dumbbell Lunges:
- 25 lb x 10 reps (+15 pts)
- Exercise Ball Crunch:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- Barbell Lunges:
- 30 lb x 10 reps (+9 pts)
- 36 lb x 10 reps (+11 pts)
- Running (treadmill):
- 0:18:00 || 1.5 mi (+99 pts)
Total Fitocracy Points: 494
WOD: NROLFW S:1, W:B5
- Rowing (machine):
- 0:05:44 || 1000 m (+71 pts)
- Barbell Deadlift:
- 90 lb x 10 reps (+62 pts)
- 90 lb x 10 reps (+62 pts)
- 80 lb x 10 reps (+55 pts)
- Standing Dumbbell Shoulder Press:
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- 12.5 lb x 10 reps (+19 pts)
- Wide-Grip Lat Pulldown:
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- 70 lb x 10 reps (+24 pts)
- Dumbbell Lunges:
- 25 lb x 10 reps (+15 pts)
- 25 lb x 10 reps (+15 pts)
- 25 lb x 10 reps (+15 pts)
- Exercise Ball Crunch:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- 20 reps (+15 pts)
Fitocracy Points: 469
$1,000,000.00 and WOD: NROLFW S:1, W:B4
That is how I feel right now. I felt like crap Tuesday and Wednesday, woke up this morning still feeling like crap, stayed home all day today, slept like 16+ hours and then woke up feeling like a million bucks.
I was feeling pretty antsy after my second nap, so I decided to complete my NROLFW S:1, W:B4. This means I am now half way through stage 1!
- Barbell Deadlift:
- 80 lb x 12 reps (+58 pts)
- 80 lb x 12 reps (+58 pts)
- Standing Dumbbell Shoulder Press:
- 12.5 lb x 12 reps (+20 pts)
- 12.5 lb x 12 reps (+20 pts)
- Wide-Grip Lat Pulldown:
- 65 lb x 12 reps (+23 pts)
- 70 lb x 12 reps (+25 pts)
- Dumbbell Lunges:
- 25 lb x 12 reps (+16 pts)
- 25 lb x 12 reps (+16 pts)
- Exercise Ball Crunch:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- Stair Machine:
- 0:06:22 (+40 pts)
- Warm-Up
Fitocracy Points: 306
WOD: NROLFW S:1, W:B3
- Rowing (machine):
- 0:05:00 || 800 m (+50 pts)
- Barbell Deadlift:
- 60 lb x 12 reps (+43 pts)
- 70 lb x 12 reps (+50 pts)
- Standing Dumbbell Shoulder Press:
- 10 lb x 12 reps (+16 pts)
- 10 lb x 12 reps (+16 pts)
- Wide-Grip Lat Pulldown:
- 65 lb x 12 reps (+23 pts)
- 65 lb x 12 reps (+23 pts)
- Dumbbell Lunges:
- 12.5 lb x 15 reps (+8 pts)
- 12.5 lb x 15 reps (+8 pts)
- Exercise Ball Crunch:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
Total Fitocracy points: 267
WOD
Warm up:
- Row Machine - 800m
- Stairmaster - 5min, 30sec
NROLFW S:1, W:B2
- Deadlift - 50lb x 15, 60lb x 15
- Alternating sets of:
- Standing Dumbbell Shoulderpress - 10lb x 15, 10lb x 15
- Wide Grip Lat Pull Down - 60lb x 15, 60lb x 15
- Alternating sets of:
- Dumbbell Lunges - 12.5lb x 15ea, 12.5lb x 15ea
- Exercise Ball Crunches - BW x 20, BW x 20
Cool Down:
- Dreadmill - 1 mile, 10 minutes
Fitocracy Points: 368!
NROLFW S:1, W:B1
Finished Stage 1, Workout B1 of New Rules of Lifting for Women tonight. It consisted of:
Deadlifts
Dumbbell Shoulder Presses
Wide-Grip Lat Pull Downs
Lunges
Swiss Ball Crunches
I also did 1000m of the row machine for a warm up, as well as about 15 minutes on the dreadmill as a “stretch my muscles out” kind of run.
Feelin’ good!
