Kettlebells, crossfit, 5-3-1, & baconTumblr (3.0; @flingpood)http://blog.flingpood.com/<a href="http://mywodtime.tumblr.com">Fling Pood is now My WOD Time</a>http://blog.flingpood.com/post/39380488512http://blog.flingpood.com/post/39380488512Tue, 01 Jan 2013 18:19:25 +0430<p>Sick today. Sucks.</p>http://blog.flingpood.com/post/34978497321http://blog.flingpood.com/post/34978497321Sun, 04 Nov 2012 19:25:53 +0430<p>Did Tabatas today.</p> <p>16 Rounds:</p> <ul><li>8 Rounds 1 pood H2H Kettlebell swings</li> <li>8 Rounds pushups</li> </ul>http://blog.flingpood.com/post/34844279425http://blog.flingpood.com/post/34844279425Fri, 02 Nov 2012 23:51:25 +0430tabataskettlebellspush-ups<p>I&#8217;ve been hard at <a href="http://www.pennyfarthingapps.com">work</a>. Sorry. Back soon!</p>http://blog.flingpood.com/post/34785027724http://blog.flingpood.com/post/34785027724Fri, 02 Nov 2012 02:41:58 +0430apologies<img src="http://25.media.tumblr.com/tumblr_m87bgeHic41rc1e21o1_500.jpg"/><br/><br/><p><a class="tumblr_blog" href="http://skinnyme-iwillbe.tumblr.com/post/29964141415">skinnyme-iwillbe</a>:</p> <blockquote> <p><a class="tumblr_blog" href="http://xgetfit.tumblr.com/post/29957455492/fitspo-thinspo-tips-tricks-i-always-follow">xgetfit</a>:</p> <blockquote> <p>FITSPO, THINSPO, TIPS + TRICKS! I ALWAYS FOLLOW BACK :)</p> </blockquote> (via <a href="http://www.rubbledev.com/imgtumble">imgTumble</a>)</blockquote>http://blog.flingpood.com/post/31456094750http://blog.flingpood.com/post/31456094750Thu, 13 Sep 2012 15:21:31 +0430<h2>SWOD</h2> <h3>Deadlift</h3> <ol><li>5 × 90 [10,10,2.5]</li> <li>5 × 115 [35]</li> <li>3 × 135 [45]</li> <li>5 × 170 [45,10,5,2.5]</li> <li>3 × 190 [45,25,2.5]</li> <li>1+ × 210 [45,35,2.5]</li> </ol><p>I managed 2 reps for the last set.</p> <h3>Deadlift Follow On</h3> <p>5 sets, 10 reps @ 90 lbs</p> <h3>Good Morning</h3> <p>5 sets, 10 reps @ 65 lbs</p>http://blog.flingpood.com/post/31370989176http://blog.flingpood.com/post/31370989176Wed, 12 Sep 2012 05:33:14 +0430deadliftsgood morning5/3/1swod<p>Haven&#8217;t been doing a lot of my workouts lately. I&#8217;m moving back to the States soon, so I&#8217;ve only been hitting the weights. I know I should be doing my other crossfit workouts, I just haven&#8217;t. I hope to be at it soon.</p>http://blog.flingpood.com/post/31264926847http://blog.flingpood.com/post/31264926847Mon, 10 Sep 2012 15:25:52 +0430<h2>SWOD</h2> <h3>Military Press</h3> <ol><li>5 × 50 [2.5]</li> <li>5 × 60 [5,2.5]</li> <li>3 × 75 [10,5]</li> <li>5 × 90 [10,10,2.5]</li> <li>3 × 100 [25,2.5]</li> <li>1+ × 115 [35]</li> </ol><p>I managed 1 rep for the last set.</p> <h3>Military Press Follow On</h3> <p>5 sets, 10 reps @ 50lbs</p> <h3>Pull-ups</h3> <p>5 sets 10 reps</p> <p>I did 9, 5, 4, 3, and 2. I&#8217;m getting stronger that&#8217;s for sure.</p>http://blog.flingpood.com/post/31163971147http://blog.flingpood.com/post/31163971147Sun, 09 Sep 2012 05:47:55 +0430swodmilitary presspull ups5/3/1<h2>SWOD</h2> <h3>Squat</h3> <ol><li>5 × 85 [10,10]</li> <li>5 × 105 [25,5]</li> <li>3 × 125 [35,5]</li> <li>3 × 145 [45,5]</li> <li>3 × 165 [45,10,5]</li> <li>3+ × 185 [45,25]</li> </ol><p>I managed only 3 reps for the last set.</p> <h3>Squat Follow On</h3> <p>5 sets, 10 reps @ 85lbs</p> <h3>Leg Curls</h3> <p>5 sets, 10 reps @ 75lbs</p>http://blog.flingpood.com/post/31098400257http://blog.flingpood.com/post/31098400257Sat, 08 Sep 2012 07:22:49 +0430squatsleg curls5/3/1swod<h2>SWOD</h2> <h3>Bench Press</h3> <ol><li>5 × 60 [5,2.5]</li> <li>5 × 75 [10,5]</li> <li>3 × 90 [10,10,2.5]</li> <li>3 × 105 [25,5]</li> <li>3 × 120 [35,2.5]</li> <li>3+ × 135 [45]</li> </ol><p>I managed 4 reps for the last set.</p> <h3>Follow On</h3> <p>5 sets of 10 reps @ 60lbs</p> <h3>Dumbbell Row</h3> <p>5 sets 10 reps @ 50 lbs</p> <p>Finished up with a 1km row in <em>6:33</em>.</p>http://blog.flingpood.com/post/30967833031http://blog.flingpood.com/post/30967833031Thu, 06 Sep 2012 05:41:06 +0430swod5/3/1bench pressdumbbell rowrowing<h2>SWOD</h2> <h3>Deadlift</h3> <ol><li>5 × 90 [10,10,2.5]</li> <li>5 × 115 [35]</li> <li>3 × 135 [45]</li> <li>3 × 155 [45,10]</li> <li>3 × 180 [45,10,10,2.5]</li> <li>3+ × 200 [45,25,5,2.5]</li> </ol><p>I managed 3 reps for the last set.</p> <h3>Follow On</h3> <p>5 sets of 10 reps @ 90 lbs.</p> <h3>Good Morning</h3> <p>5 sets, 10 reps @ 65</p> <p>Sorry for the delay in posting!</p>http://blog.flingpood.com/post/30904948127http://blog.flingpood.com/post/30904948127Wed, 05 Sep 2012 05:33:54 +0430woddeadliftsgood morning5/3/1<img src="http://25.media.tumblr.com/tumblr_m9lf3h82011r1wkeyo1_500.jpg"/><br/><br/><p><a href="http://fuckyeahcrossfit.tumblr.com/post/30891852311/demon-bells-click-pic-for-link" class="tumblr_blog">fuckyeahcrossfit</a>:</p> <blockquote><p>Demon Bells. Click pic for link.</p></blockquote>http://blog.flingpood.com/post/30900541781http://blog.flingpood.com/post/30900541781Wed, 05 Sep 2012 04:35:11 +0430want<p>Skipped today&#8217;s workout. Had errands. Back tomorrow.</p>http://blog.flingpood.com/post/30795470283http://blog.flingpood.com/post/30795470283Mon, 03 Sep 2012 17:30:57 +0430<h2>SWOD</h2> <h3>Military Press</h3> <ol><li>5 × 50 [2.5]</li> <li>5 × 60 [5,2.5]</li> <li>3 × 75 [10,5]</li> <li>3 × 85 [10,10]</li> <li>3 × 95 [25]</li> <li>3+ × 110 [25,5,2.5]</li> </ol><p>I managed only 3 reps for the last set.</p> <h3>Follow on</h3> <p>5 sets, 10 reps @ 50lbs</p> <h3>Pull-ups</h3> <p>5 sets 10 reps</p> <p>I only did 2 sets of the pull-ups. One 8 rep set, and another 5.</p>http://blog.flingpood.com/post/30692769231http://blog.flingpood.com/post/30692769231Sun, 02 Sep 2012 05:49:27 +0430military press5/3/1swodpull ups<h2>SWOD</h2> <h3>Squat</h3> <ol><li>5 × 85 [10,10]</li> <li>5 × 105 [25,5]</li> <li>3 × 125 [35,5]</li> <li>5 × 135 [45]</li> <li>5 × 155 [45,10]</li> <li>5+ × 175 [45,10,10]</li> </ol><p>I managed 5 reps of the last set. Getting heavy!</p> <h3>Squat Follow On</h3> <p>5 sets, 10 reps @ 85 lbs.</p> <h3>leg curl</h3> <p>5 sets, 10 reps @ 75 lbs.</p> <p>Needless to say, my legs are done.</p>http://blog.flingpood.com/post/30622951049http://blog.flingpood.com/post/30622951049Sat, 01 Sep 2012 05:55:12 +0430squatsleg curls5/3/1swod<a href="http://www.roguefitness.com/new-rogue-s-1-squat-stand.php">Rogue S-1 Stand</a>: <p>Ordering this soon.</p>http://blog.flingpood.com/post/30582272521http://blog.flingpood.com/post/30582272521Fri, 31 Aug 2012 16:42:55 +0430squat<p>Rest day today. My chest is sore.</p>http://blog.flingpood.com/post/30553049480http://blog.flingpood.com/post/30553049480Fri, 31 Aug 2012 04:48:54 +0430rest day<h2>WOD</h2> <h4>3 rounds</h4> <ol><li>21x KB sumo deadlift high pull (53#)</li> <li>50m Farmers walk (2x53# KBs)</li> <li>10x Burpees</li> <li>50m Farmers walk back to start</li> </ol><p>This one is rough. Enjoy. I managed <em>10:55</em> on this one.</p>http://blog.flingpood.com/post/30424044152http://blog.flingpood.com/post/30424044152Wed, 29 Aug 2012 05:47:33 +0430wodkettlebellsburpeesfarmers walksumo deadlift highpull<h2>SWOD</h2> <h3>Deadlift</h3> <ol><li>5 × 90 [10,10,2.5]</li> <li>5 × 115 [35]</li> <li>3 × 135 [45]</li> <li>5 × 145 [45,5]</li> <li>5 × 170 [45,10,5,2.5]</li> <li>5+ × 190 [45,25,2.5]</li> </ol><p>I managed 6 reps for the last set.</p> <h3>Deadlift Follow on</h3> <p>5 sets of 10 reps @ 90lbs.</p> <h3>good morning</h3> <p>5 sets of 10 reps @ 65lbs.</p>http://blog.flingpood.com/post/30355238488http://blog.flingpood.com/post/30355238488Tue, 28 Aug 2012 05:49:16 +04305/3/1deadliftgood morningswod<h2>WOD</h2> <h4>For max rounds</h4> <ol><li>On-the-minute KB Snatch (1x36#)</li> </ol><p>Start at 1 rep, add another rep at top of each minute. Continue until you cannot perform the requisite number of reps/round. Switch arms as needed.</p> <p>I managed 14 sets, then 8 more reps after that. I need to get back at the pood flinging.</p>http://blog.flingpood.com/post/30283514014http://blog.flingpood.com/post/30283514014Mon, 27 Aug 2012 05:44:10 +0430kettlebellssnatchamrapon-the-minutewod