K A Floyd
Been a member for over 1 year and
Last seen about 1 year ago
Workout History
| Date | Workout | Result | Notes | Action |
|---|---|---|---|---|
| 12/13/2010 | CFNOLA wod 1 | Mod 6 rounds | Warm-up: 2 km row/smc 20 double-unders 10 thrusters (7 kg) 15 oh squats (7 kg) 10 push-ups (3.3) 10 GHD sit-ups 10 Back extensions Strength: 5-5-5 Press 20-21-22.5 kg | |
| 11/19/2010 | CF York WOD | Mod 16:26 | Warm up: 2 km row Burgener Warm-Up SMC Strength: 3 sets of 10 Back Extensions Back leg raises pull-ups (wide band) | |
| 11/16/2010 | 1RM Push Press | Mod 28 lbs | Warm up: 2 km row, SMC, 3 sets of 10 dips and 10 pull-ups (scaled/wide band) | |
| 11/13/2010 | SCUBA | Mod | ||
| 11/10/2010 | Screw Today WOD | Mod 3 rounds | Warm Up: 2 km row 3 rounds of: 10 leg lifts 10 GHD back extensions Strength: 30 pull-ups (fat band) 30 dips (scaled) | |
| 11/08/2010 | Upper Body 4 | Mod 20:29 | (WOD got changed a bit to 3 rounds of dips, rrs, pus, sus, followed by 2 km row to accomdate other gym goers.) Warm-up: 1.5 km row, shoulder mobility circuit then 2 rounds of 12 pull-ups and 12 dips (scaled) Strength: Find One Rep Max of Shoulder Press 10x7 kg 10x12 kg 8x13 kg 8x14.5 kg 6x15.5 kg 6x17 kg 6x18 kg 4x19.5 kg 3x20.5 kg 3x22 kg 2x23 kg 1x24.5 kg 1x25.5 kg PR (I really wanted to try 27 kg but thought better of it. Form would have suffered and we can't have that.) | |
| 11/06/2010 | Upper Body 3 | Mod 5 rounds | Warm-up: 1.25 km row Strength: 3 rounds of 10 pull-ups (fat band) 10 dips (scaled/jumping) Cool down: Intense stretching and rolling | |
| 11/04/2010 | Upper Body 2 | Mod 13:34 | Left leg still not 100%. Ugh. Warm Up: 1 km row 3 rounds of: 5 pull-ups (fat band) 5 dips Strength: (Back) 3x10 of: GHD Back Extensions Reverse Back extension machine (can't remember name) Hopefully this helps increase back strength at a decent pace. Push-ups were on 4.1, still. Ring rows got tiring after 2 rounds. So definitely something I need to work on in order to increase strength to get my pull-up. | |
| 11/02/2010 | Upper Body #1 | Mod 6 rounds | Strength: 3 rounds of 10 back extensions 10 reverse back extensions Warm Up 1000 m row Shoulder mobility circuit. | |
| 10/29/2010 | WOD Fail | Mod 02:00 | Popped something in left inner thigh. Too much pain to continue. FAIL. Warm up: 500 m row 2 rounds of : 10 .5 pood kb swings 10 pushups (4.1) 5 pistols (each leg) 15 ghd sit-ups 15 back extensions Tried rowing for about 10 min after to see if it felt better. Nope. Mistake. | |
| 10/27/2010 | 10 min Jack | Mod 5 rounds | Warm Up: 600 m row Then 3 rounds of: 10 .5 pood kb swings 5 pull-ups on wide band 10 knee raises 10 second knee hang Strength: Push Presses 5 x12 kg 8x 14 kg 6x17 kg 6x19.5 kg 5x22 kg 4x24.5 kg (PR) | |
| 10/26/2010 | Deadlift, Push-up | Mod 12:33 | Push-ups on 4.1 The music in the gym was kak. Jason Mraz is horrid to workout to. | |
| 10/24/2010 | SCUBA | Mod | ||
| 10/21/2010 | Death by Pull-ups | Mod 103 rounds | Warm Up: 1 km row then 3 rounds of: 5 ring rows 20 sec tuck hang 5 pistols each leg 10 hip extensions. Strength: 5 sets for form: 3 push press (17 kg 17 kg 17 kg 19.5 kg 19.5 kg) 3 back squat (17 kg 19.5 kg 19.5 kg 19.5 kg 23 kg) | |
| 10/18/2010 | Row/DU/BoxJs | Mod 08:33 | Warm-up: 1 km row, 10 push-ups on 4.1 (lowest ever), 10 kips, 10 overhead squats. Strength Development: Three rounds of 3 reps each: Overhead squats (18 kg, 18 kg, 18 kg) Back squats (22 kg, 22 kg, 23 kg) Front squats (17 kg, 17 kg, 18 kg) | |
| 10/13/2010 | Swim (Endurance) | Mod 01:14:26 | Back hurt a bit, still. No weights. | |
| 10/12/2010 | Swim (Endurance) | Mod 01:15:00 | Injured back. | |
| 10/09/2010 | Fat Franish | Mod 08:49 | Felt very sick during this. Sort of dizzy and out of breath/racing heart easily. Earlier in the workout hour, felt dizzy so decided to reduce weight in this WOD. | |
| 10/08/2010 | 5 of the Seven | Mod 23:05 | ||
| 10/05/2010 | Hang Power Cleans | Mod | ||
| 10/04/2010 | Helton | Mod 26:36 | Had to change dumbells from 7 kg to 5 kg during first round do to inability to get out of the squat. | |
| 10/02/2010 | 10 min Jack | Mod 4 rounds | LOVED IT. | |
| 09/30/2010 | No Pity Recover | Mod 3 | ||
| 09/28/2010 | Walking Lunges/Push Presses | Mod 03:35 | Prior to WOD, ran for 15 minutes, walked for 5, did a warm-up of: 10 pull-ups 10 push-ups 10 air squats 10 GHD situps 10 GHD hip/back extensions 10 8 lb medicine ball cleans 2 10 second bar hang with knees raised | |
| 09/27/2010 | Deadlift, Push Up | Mod 09:07 | Scaled. 1 pood kettlebell deadlifts 15 pushups on 4.3 5 rounds of 15 deadlifts/15 pushups. | |
| 09/25/2010 | Chipper (Scaled) | Mod 15:37 | ||
| 09/18/2010 | 10 min Cindy | Mod 6 rounds | ||
| 09/18/2010 | 10 min Cindy | Mod 6 rounds | ||
| 09/17/2010 | 20 min Row | Mod 3365 | ||
| 09/14/2010 | Butt Buster | Mod 12:57 | Warm up was: 3 sets of 6 jumping pull-ups, 6 dip practice, 10 sec knee hang, 10 8 kg kettlebell swings. | |
| 09/13/2010 | Fran(ish) | Mod 08:18 | PR'd thrusters. | |
| 09/10/2010 | Clean Practice | Mod 09:19 | ||
| 09/09/2010 | JR Metcom | Mod 08:25 | ||
| 09/08/2010 | Front Squat Day | Mod 0 | I know weight trumps time, but I beat the boy in my class. | |
| 09/04/2010 | Sledding | Mod | ||
| 09/04/2010 | Sledding | Mod | ||
| 09/02/2010 | Kelly | Mod 16:01 | 12 lb medicine ball 30 cm box 500 m rowing subbed for running. | |
| 09/01/2010 | GHD Intro | Mod 11:38 | Ow. | |
| 08/31/2010 | Jackie | Mod 08:48 | ||
| 08/28/2010 | Max Overhead Squat | Mod 22 | PR | |
| 08/28/2010 | 8 minute Cindy | Mod 5 | ||
| 08/20/2010 | Diane | Mod 05:05 | ||
| 08/18/2010 | Helen | Mod 13:45 | ||
| 08/17/2010 | Elizabeth | Mod 11:06 | ||
| 08/16/2010 | Cindy | Mod 9 | ||
| 08/14/2010 | Annie | Mod 04:21 | ||
| 08/12/2010 | Fran | Mod 10:44 | ||
| 08/08/2010 | Tabata Kayaking | Mod | ||
| 08/07/2010 | Tabata Kayaking | Mod | ||
| 08/06/2010 | Tabata Kayaking | Mod | ||
| 08/05/2010 | Isabel | Mod 04:33 | ||
| 08/04/2010 | Death by Snatches | Mod 9 | ||
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