World Kayak Network

bombpop wrote 137 days ago:

I paddled the Mather Gorge today with Dan, Matt S. & Paul R. While surfing at S-turn Danny Stock showed up.

It was pretty cool to see him looping his Zen.

For a wod today I did 3 rounds of: Row 1000m, 9- 95# Bench Press, 10-20#db Strict press and 25 air squats.

Categorized as:Bench Press  •  Row.  •  Squats  •  Strict PressBench Press  •  Row.  •  Squats  •  Strict PressBench Press  •  Row.  •  Squats  •  Strict PressBench Press  •  Row.  •  Squats  •  Strict Press

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bombpop wrote 637 days ago:

Bench Press
5-5-5   (105-105-105(4))

Row 300m
30 Box Jumps (24/20)
30 Hand Release Push-ups 20# DB Strict Press
Row 200m
20 Box Jumps
20 Hand Release Push-ups 20# DB Strict Press
Row 100m
10 Box Jumps
10 Hand Release Push-ups 20# DB Strict Press

10:59

Subbing the dumbell presses was the nasty part of theis workout. Anyway a good fun workout today

Categorized as:Bench Press  •  Box Jumps!  •  Row.  •  Strict PressBench Press  •  Box Jumps!  •  Row.  •  Strict PressBench Press  •  Box Jumps!  •  Row.  •  Strict PressBench Press  •  Box Jumps!  •  Row.  •  Strict Press

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bombpop wrote 917 days ago:

Today’s wod was:

Bench Press
3×5 (95-95-95)

5 Rounds:
1 Min Row (Calories)
1 Min AMRAP Hang Power Snatch (75/55)
1 Min Rest

103

Categorized as:Bench Press  •  Row.  •  Snatch!Bench Press  •  Row.  •  Snatch!Bench Press  •  Row.  •  Snatch!Bench Press  •  Row.  •  Snatch!

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Lynne

bombpop wrote 942 days ago:

Today’s wod was:

“Lynne”
5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups

(I did 85# bench presses, it was suggested to go with a weight you knew you could get at least 10 reps with, consensus with the two other girls I was pressing with was 85)

15/7

14/6

13/5

12/7

9/4

Categorized as:Bench Press  •  Bike Commute  •  Goal Matrix  •  Lynne  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Lynne  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Lynne  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Lynne  •  Pull-ups  •  WOD

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Progress!

bombpop wrote 994 days ago:

Today’s wod was:

Bench
3-3-3-3-3 (105-105-105-105-105)

Run 3000m

15:16 very happy with my run time, a minute and a half quicker than in June and more than 3 minutes quicker than July. I am most happy that I have gotten knee pain under control and that it has become possible to run some distance, now to start working on speed and adding more distance.

http://worldkayakblogs.com/bombpop/2010/07/28/before-they-make-me-run/

http://worldkayakblogs.com/bombpop/2010/06/16/263/

Categorized as:Bench Press  •  Bike Commute  •  Goal Matrix  •  Run  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Run  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Run  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Run  •  WOD

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ask a winner and you’ll prob’bly find ooh jackie, they’ve lost at sometime

bombpop wrote 1022 days ago:

Today’s wod was:

Bench
3-3-3-3-3 (105-110(2)-105-105(2)-105(2))

“Jackie”
1000m Row
50 Thrusters (45/45)
30 Pull-ups -(I only did 20)

11:19

This was a shoulder intensive workout, and my shoulder is starting to feel better, but still need to take it a little easy on the shoulder. I could not complete the last 10 pull-ups, but glad things are getting back to normal.

Past efforts at Jackie: http://worldkayakblogs.com/bombpop/2010/02/09/%e2%80%9cjackie%e2%80%9d/

Categorized as:Bench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Row.  •  Thrusters!  •  WOD  •  jackieBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Row.  •  Thrusters!  •  WOD  •  jackieBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Row.  •  Thrusters!  •  WOD  •  jackieBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Row.  •  Thrusters!  •  WOD  •  jackie

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Early

bombpop wrote 1077 days ago:

it the 5:30 am wod before hitting the road this morning. todays wod was:

Bench
1-1-1-1-1-1-1 (85-115-115-120f-115-115-115)

5 Rounds
30 Seconds Handstand Hold
30 Seconds of Sit-ups
Post loads and sit-up totals to comments.
Subtract 10 sit-ups from your total for each time you come out of your handstands before the end of 30 seconds.

I got 70 sit ups- last set, it was insanely hard to get into a handstand.

Categorized as:Bench Press  •  Goal Matrix  •  Sit-ups  •  Uncategorized  •  WODBench Press  •  Goal Matrix  •  Sit-ups  •  Uncategorized  •  WODBench Press  •  Goal Matrix  •  Sit-ups  •  Uncategorized  •  WODBench Press  •  Goal Matrix  •  Sit-ups  •  Uncategorized  •  WOD

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bike, work, gym.

bombpop wrote 1099 days ago:

Uneventful day. I haven’t been on a bike in a week, so the ride in to the office was nice. I am getting stronger and think I should change the gearing on my single speed soon.

Todays wod was:

Bench Press
3-3-3-3-3 (105-115-115-115(2)-115(1))

8 Rounds Tabata
Pull-up- lowest scoring round was 4.
Squats- lowest scoring round was 11.

Categorized as:Bench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Squats  •  Tabata  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Squats  •  Tabata  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Squats  •  Tabata  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Pull-ups  •  Squats  •  Tabata  •  WOD

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Week in review

bombpop wrote 1118 days ago:

a quick post to catch my numbers up from last week. I have been a little on the sick side so it has been slow.

at the gym Monday was:

Front Squat
3-3-3-3-3 (65-85-105-115-125(2))

Wednesday was:

Bench Press
3-3-3-3-3  (105-105-110-105-105)

Meh! I blame my poor performance on this respiratory infection I seem to have.

I only bicycled in to work once this week.

It is now Friday morning, I am in West-by-God, eating breakfast. I will do a leisurely paddle of the Cheat this morning and then the Cheat Race this evening.

Categorized as:Bench Press  •  Bike Commute  •  Front Squat  •  Goal Matrix  •  WODBench Press  •  Bike Commute  •  Front Squat  •  Goal Matrix  •  WODBench Press  •  Bike Commute  •  Front Squat  •  Goal Matrix  •  WODBench Press  •  Bike Commute  •  Front Squat  •  Goal Matrix  •  WOD

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bombpop wrote 1140 days ago:

Bench
5-5-5  (105-105-115(3))

21-15-9
Overhead Lunge, 95/65
Strict pull-ups

10:47  scaled to 55# and used a orange band for assist, most were not strict dead hang pull-ups, it was real hard to resist kicking my legs.

Categorized as:Bench Press  •  Bike Commute  •  Goal Matrix  •  Overhead Lunge  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Overhead Lunge  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Overhead Lunge  •  Pull-ups  •  WODBench Press  •  Bike Commute  •  Goal Matrix  •  Overhead Lunge  •  Pull-ups  •  WOD

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