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WOD: SQUATS, BEGINNER WIDOWMAKERS, CYCLING, AND I LEVELED UP TO LEVEL 20 ON FITOCRACY!

WOD: SL5x5 and OTHER STUFF

WOD: SL5x5 and OTHER STUFF

WOD: TRAINED A FRIEND

WHAT HAPPENED TO FITOCRACY?

Anyways, I got 855 points for the following:

• Body Weight Squat:
  • 10 reps (+8 pts)
  • 10 reps (+8 pts)
• Goblet Squat (dumbbell):
  • 20 lb x 10 reps (+40 pts)
• One-Arm Dumbbell Row:
  • 2 lb x 10 reps (+39 pts)
  • 20 lb x 10 reps (+44 pts)
  • 20 lb x 10 reps (+44 pts)
• Dumbbell Lunges:
  • 20 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+42 pts)
• Standing Dumbbell Shoulder Press:
  • 13 lb x 15 reps (+43 pts)
  • 13 lb x 15 reps (+43 pts)
  • 13 lb x 15 reps (+43 pts)
• Front Dumbbell Raise:
  • 8 lb x 10 reps (+21 pts)
  • 8 lb x 8 reps (+20 pts)
  • 8 lb x 8 reps (+20 pts)
• Dumbbell Side Lateral Raise:
  • 8 lb x 10 reps (+43 pts)
  • 8 lb x 8 reps (+41 pts)
  • 8 lb x 8 reps (+41 pts)
• Standing Dumbbell Triceps Extension:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
• Crunch:
  • 20 reps (+13 pts)
  • 20 reps (+13 pts)
• Reverse Crunch:
  • 20 reps (+33 pts)
  • 20 reps (+33 pts)
• Running:
  • 0:05:00 || 0.5 mi (+35 pts)
  • 0:05:00 || 0.5 mi (+35 pts)
  • Warm up and cool down.

WOD

• One-Arm Dumbbell Snatch:
  • 20 lb x 6 reps (+35 pts)
  • 22.5 lb x 6 reps (+36 pts)
  • 22.5 lb x 6 reps (+36 pts)
  • 25 lb x 3 reps (+27 pts)
• Barbell Squat:
  • 65 lb x 10 reps (+55 pts)
  • 95 lb x 8 reps (+65 pts)
  • 115 lb x 6 reps (+69 pts)
  • 125 lb x 4 reps (+64 pts)
  • 115 lb x 6 reps (+69 pts)
  • 95 lb x 6 reps (+61 pts)
  • 65 lb x 6 reps (+49 pts)
• One-Leg Romanian Deadlift:
  • 6 reps || weighted || 50 lb (+20 pts)
  • 6 reps || weighted || 50 lb (+20 pts)
  • 6 reps || weighted || 50 lb (+20 pts)
• Bent Over Barbell Row:
  • 60 lb x 10 reps (+34 pts)
  • 60 lb x 8 reps (+33 pts)
  • 60 lb x 8 reps (+33 pts)
• Exercise Ball Crunch:
  • 15 reps (+11 pts)
  • 10 reps (+7 pts)
  • 5 reps (+5 pts)
• Reverse Crunch:
  • 9 reps (+15 pts)
  • 6 reps (+10 pts)
  • 3 reps (+5 pts)
• Running (treadmill):
  • 0:05:00 || 0.5 mi (+33 pts)
  • 0:05:00 || 0.5 mi (+33 pts)
  • Warm up and cool down

Total Fitocracy Points: 845

WOD: NROLFW S:3, W:B1

• Romanian Deadlift:
  • 65 lb x 6 reps (+44 pts)
  • 75 lb x 6 reps (+48 pts)
  • 75 lb x 6 reps (+48 pts)
  • This was combined with a barbell row at the bottom of each deadlift, otherwise I could have done a higher weight…
• Bent Over Barbell Row:
  • 65 lb x 6 reps (+32 pts)
  • 75 lb x 6 reps (+34 pts)
  • 75 lb x 6 reps (+34 pts)
  • Combined with the RDL…
• Body Weight 1/2 One-Leg Squat:
  • 6 reps (+11 pts)
  • 6 reps (+11 pts)
  • 6 reps (+11 pts)
• Wide-Grip Lat Pulldown:
  • 90 lb x 6 reps (+33 pts)
  • 90 lb x 6 reps (+33 pts)
  • 90 lb x 6 reps (+33 pts)
• Weighted Hyperextension:
  • 25 lb x 6 reps (+10 pts)
  • 25 lb x 6 reps (+10 pts)
  • 25 lb x 6 reps (+10 pts)
• Weighted Exercise Ball Crunch:
  • 8 lb x 6 reps (+58 pts)
  • 8 lb x 6 reps (+58 pts)
  • 8 lb x 10 reps (+64 pts)
• Stability Ball Jack Knife Sit-Up:
  • 6 reps (+9 pts)
  • 6 reps (+9 pts)
  • 6 reps (+9 pts)
• Running (treadmill):
  • 0:05:00 || 0.5 mi (+33 pts)
  • 0:18:00 || 150 bpm (+91 pts)
  • .5 mile warmup - 18 minute HIIT with 1.5 min work / 1.5 min recovery repeats.
• Dumbbell Incline Shoulder Raise:
  • 7.5 lb x 6 reps (+19 pts)
  • 7.5 lb x 6 reps (+19 pts)
  • 7.5 lb x 6 reps (+19 pts)
  • I did an exercise called Y T W L which consisted of 4 different arm raise movements in the shapes of the given letter all in a row to make one repetition… this is all I know how to call it haha.

Total Fitocracy Points: 790

WOD: NROLFW S:2, W:B2

• Running (treadmill):
  • 0:05:00 || 0.5 mi (+33 pts)
  • 0:15:00 || 148 bpm (+70 pts)
  • .5 mile warm up & after strength training I did 15 minutes of 1 min work / 2 min recovery HIIT
• Barbell Deadlift:
  • 85 lb x 10 reps (+63 pts)
  • 85 lb x 10 reps (+63 pts)
• Dumbbell Bulgarian Split Squat:
  • 12.5 lb x 10 reps (+55 pts)
  • 12.5 lb x 10 reps (+55 pts)
• Dumbbell Rear Lunge:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
• One-Arm Dumbbell Snatch:
  • 10 lb x 10 reps (+36 pts)
  • 10 lb x 10 reps (+36 pts)
  • I actually did both arms at the same time but there was no option.
• Lat Pulldown:
  • 80 lb x 10 reps (+26 pts)
  • 80 lb x 10 reps (+26 pts)
  • This was actually an underhand lat pulldown.
• Exercise Ball Crunch:
  • 10 reps (+7 pts)
  • 10 reps (+7 pts)
• Reverse Crunch:
  • 10 reps (+16 pts)
  • 10 reps (+16 pts)
• Superman:
  • 60 sec (+15 pts)
  • 75 sec (+19 pts)
  • This was actually a prone cobra but Superman is the closest thing I could find to it…

Total Fitocracy Points: 589 

YESTERDAY WOD: NROLFW S:2, W:A2

• Push Press:
  • 30 lb x 10 reps (+37 pts)
  • 40 lb x 10 reps (+40 pts)
  • 30 lb x 10 reps (+37 pts)
  • These were combined with front squads.
• Front Barbell Squat:
  • 30 lb x 10 reps (+49 pts)
  • 40 lb x 10 reps (+53 pts)
  • 30 lb x 10 reps (+49 pts)
  • These were combined with the push presses.
• Dumbbell Step Ups:
  • 20 lb x 10 reps (+23 pts)
  • 20 lb x 10 reps (+23 pts)
• Bent Over Two-Dumbbell Row:
  • 15 lb x 10 reps (+50 pts)
  • 15 lb x 10 reps (+50 pts)
  • These were one point, two dumbbell rows.
• Dumbbell Lunges:
  • 20 lb x 10 reps (+42 pts)
  • 20 lb x 10 reps (+42 pts)
  • Rear foot was elevated.
• Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • Girl pushups.
• Plank:
  • 60 sec (+27 pts)
  • 60 sec (+27 pts)
• Running (treadmill):
  • 0:05:00  || 0.5 mi (+33 pts)
  • 0:05:00  || 0.5 mi (+33 pts)
  • Warm up and cool down.
• Woodchoppers:
  • 40 lb x 10 reps (+26 pts)
  • 40 lb x 10 reps (+26 pts)

Total Fitocracy Points: 705

WOD: RUNNING

Did a nice little recovery run today.  4.75 miles in about 50 minutes.  My legs are still a little sore from the half marathon on Sunday.

Total Fitocracy Points: 464

I can’t wait to shift my focus to strength training next week. Yay for some serious squats in my future!

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:A6

• Rowing (machine):
  • 0:05:32 || 1000 m (+75 pts)
• Barbell Squat:
  • 100 lb x 10 reps (+69 pts)
  • 100 lb x 10 reps (+69 pts)
  • 100 lb x 10 reps (+69 pts)
• Push-Up:
  • 12 reps (+23 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
• Seated Cable Row:
  • 70 lb x 10 reps (+26 pts)
  • 70 lb x 10 reps (+26 pts)
  • 70 lb x 10 reps (+26 pts)
• Dumbbell Step Ups:
  • 25 lb x 10 reps (+8 pts)
  • 25 lb x 10 reps (+8 pts)
  • 25 lb x 10 reps (+8 pts)
• Stability Ball Jack Knife Sit-Up:
  • 12 reps (+18 pts)
  • 12 reps (+18 pts)
  • 12 reps (+18 pts)

Total Fitocracy Points: 499!

WOD: NROLFW S:1, W:A4

• Rowing (machine):
  • 0:06:00 || 1000 m (+67 pts)
• Stair Machine:
  • 0:05:00 (+24 pts)
• Barbell Squat:
  • 100 lb x 12 reps (+72 pts)
  • 100 lb x 12 reps (+72 pts)
• Push-Up:
  • 15 reps (+29 pts)
  • 15 reps (+29 pts)
  • Girl Pushups
• Seated Cable Row:
  • 70 lb x 12 reps (+27 pts)
  • 70 lb x 12 reps (+27 pts)
  • 70 lb x 10 reps (+26 pts)
• Dumbbell Step Ups:
  • 15 lb x 15 reps (+5 pts)
  • 25 lb x 15 reps (+9 pts)
• Stability Ball Jack Knife Sit-Up:
  • 12 reps (+18 pts)
  • 20 reps (+31 pts)
• Ab Wheel (kneeling):
  • 20 reps (+46 pts)

Total Fitocracy Points: 482

WOD: NROLFW S:1, W:A3

• Rowing (machine):
  • 0:05:00 || 800 m (+50 pts)
• Stair Machine:
  • 0:05:00 (+24 pts)
• Barbell Squat:
  • 80 lb x 12 reps (+58 pts)
  • 90 lb x 12 reps (+65 pts)
• Push-Up:
  • 15 reps (+29 pts)
  • 15 reps (+29 pts)
• Seated Cable Row:
  • 55 lb x 15 reps (+23 pts)
  • 70 lb x 12 reps (+27 pts)
• Dumbbell Step Ups:
  • 15 lb x 15 reps (+5 pts)
  • 15 lb x 15 reps (+5 pts)
• Stability Ball Jack Knife Sit-Up:
  • 15 reps (+23 pts)
  • 15 reps (+23 pts)

TOTAL: 361 points!

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!