Workout in afternoon before Softball
Row 500 meters
Oblique side raises 3 x's 10 each side @ 35lbs.
Explosive blocking 1/2 squats 3 x's 10 115, 115, 185
Blocking jumps 3 x's 10 bodyweight
Air Squats 50, 50, 14 (last 14 done with 25lb. dumbells each hand)
Butterfly press 3 x's 10 @ 65lbs.
Pull-ups 5
Back Extensions 3 x's 10 each side w/ 25lbs.
Knee-ups 3 x's 10
Straight bridge 3 x's 45 secs.
Row 500 meters
8:00pm Softball Game
Saturday, August 30, 2008
Thursday, August 28, 2008
Wednesday 08/27/08
Why do I do this to myself????
Scott and I actually did TWO Crossfit workout of the Day! Broken Broken Broken!!!
Warm-up
500 meters Rowing
CrossFit WOD #1
21, 15, 9
21 reps Thrusters @ 45lbs.
21 reps Lat Pull-ups
15 reps Thrusters
15 reps Lat Pull-ups
9 reps Thrusters
9 reps Lat Pull-ups
500 meters Rowing again
Time to work on the core
3 sets each
Oblique Twists 10 each side w/ 25lbs.
Knee Ups on stand 10
Straight Bridge 45 seconds
500 meters Rowing again
Crossfit WOD #2
* So for this workout you do it for time. You have to complete all exercises in the set before moving on. So if you only do 20 push-ups and need a break then you take a couple of seconds off and do the remaining 10 before moving onto pull-ups. Times below are the point at which I finished that set. *
30 Decline Push-ups w/ feet on 4' high bar Finish time 1:40
40 Pull-ups Finish time 7:01
50 Kettle bell Swings w/35 lbs. Finish time 14:48
60 Full Sit-ups Finish time 19:33
35 Burpees (supposed to be 70, Nope) Finish time 28:21
And of course finish the whole thing off with
500 meters Rowing
Then lay down and die!
Scott and I actually did TWO Crossfit workout of the Day! Broken Broken Broken!!!
Warm-up
500 meters Rowing
CrossFit WOD #1
21, 15, 9
21 reps Thrusters @ 45lbs.
21 reps Lat Pull-ups
15 reps Thrusters
15 reps Lat Pull-ups
9 reps Thrusters
9 reps Lat Pull-ups
500 meters Rowing again
Time to work on the core
3 sets each
Oblique Twists 10 each side w/ 25lbs.
Knee Ups on stand 10
Straight Bridge 45 seconds
500 meters Rowing again
Crossfit WOD #2
* So for this workout you do it for time. You have to complete all exercises in the set before moving on. So if you only do 20 push-ups and need a break then you take a couple of seconds off and do the remaining 10 before moving onto pull-ups. Times below are the point at which I finished that set. *
30 Decline Push-ups w/ feet on 4' high bar Finish time 1:40
40 Pull-ups Finish time 7:01
50 Kettle bell Swings w/35 lbs. Finish time 14:48
60 Full Sit-ups Finish time 19:33
35 Burpees (supposed to be 70, Nope) Finish time 28:21
And of course finish the whole thing off with
500 meters Rowing
Then lay down and die!
Tuesday, August 26, 2008
Tuesday 08/26/08
Rowing 1000 meters
Super sets of 3 x's 12
Dead Lifts 95 lbs.
Bar Shrugs 95 lbs.
Oblique side raises 35 lbs.
Crossfit WOD "Tabata Something Else"
8 rounds, 20 seconds work, 10 seconds rest
16 Minutes Work
Pull-ups 10, 7, 7, 10, 5, 5, 5, 3
(bicep assisted)
Push-ups 10, 10, 10, 10, 8, 6, 7, 6
Full Sit-ups 15, 14, 14, 10, 10, 10, 10, 6
Air Squats 15, 14, 16, 20, 17, 17, 14, 17
Totals:
Pull-ups 52
Push-ups 67
Sit-ups 89
Squats 130
After = OUCH
Super sets of 3 x's 12
Dead Lifts 95 lbs.
Bar Shrugs 95 lbs.
Oblique side raises 35 lbs.
Crossfit WOD "Tabata Something Else"
8 rounds, 20 seconds work, 10 seconds rest
16 Minutes Work
Pull-ups 10, 7, 7, 10, 5, 5, 5, 3
(bicep assisted)
Push-ups 10, 10, 10, 10, 8, 6, 7, 6
Full Sit-ups 15, 14, 14, 10, 10, 10, 10, 6
Air Squats 15, 14, 16, 20, 17, 17, 14, 17
Totals:
Pull-ups 52
Push-ups 67
Sit-ups 89
Squats 130
After = OUCH
Monday 08/25/08
Super Sets of the following
Bear Crawl
4 sets
40 foot bear crawl with 2x 25lb. dumbbells
3 sets
10 each side Oblique ball throw with partner @ 20# ball
Elevated push-ups w/ 24" box & Bosu Trainer 20, 15, 12
3 sets
Dips 3 sets 10, 7, 5
Isometric Squat & Holds 3 x's 30 secs w/ 20lb. ball
WOD
Row 250 meters
Countdown from 8 ball slams
Row 250 meters
7 ball slams
Row 250 meters
6 ball slams
Row 250 meters
5 ball slams
Row 250 meters
4 ball slams
Row 25o meters
3 ball slams
Row 250 meters
2 ball slams
Row 250 meters
1 ball slam
Row 250 meters slow cooldown
Total Rowing distance 2250 meters
Total Ball Slams 36
Bear Crawl
4 sets
40 foot bear crawl with 2x 25lb. dumbbells
3 sets
10 each side Oblique ball throw with partner @ 20# ball
Elevated push-ups w/ 24" box & Bosu Trainer 20, 15, 12
3 sets
Dips 3 sets 10, 7, 5
Isometric Squat & Holds 3 x's 30 secs w/ 20lb. ball
WOD
Row 250 meters
Countdown from 8 ball slams
Row 250 meters
7 ball slams
Row 250 meters
6 ball slams
Row 250 meters
5 ball slams
Row 250 meters
4 ball slams
Row 25o meters
3 ball slams
Row 250 meters
2 ball slams
Row 250 meters
1 ball slam
Row 250 meters slow cooldown
Total Rowing distance 2250 meters
Total Ball Slams 36
Monday, August 25, 2008
Sunday 08/24/08
200 yard farmer walk with 40lbs. (2 20lb. slam balls)
Crossfit WOD from a few days ago - Helen in 18:05 (with variations)
Three rounds for time:
Run 400 meters
10 burpees
10 Pull-ups (10, 7, 7 )
3 x
300 yard ball throws (up and back on the field, end to end) w/ Overhead, chest press, and backwards over the head throws w/ 20# slam ball
3 minute rest
20, 15, 10 Partner sit ups with throw w/ 20# slam ball
Crossfit WOD from a few days ago - Helen in 18:05 (with variations)
Three rounds for time:
Run 400 meters
10 burpees
10 Pull-ups (10, 7, 7 )
3 x
300 yard ball throws (up and back on the field, end to end) w/ Overhead, chest press, and backwards over the head throws w/ 20# slam ball
3 minute rest
20, 15, 10 Partner sit ups with throw w/ 20# slam ball
Friday, August 22, 2008
Thursday, August 21, 2008
Wednesday 08/20/08
Still sore from Mondays WOD
Pull-ups 10, 5, 5
Oblique Russian Twists w/25lbs. 20, 20, 20
Knee ups 10, 10, 10
Situps w/ partner & 12lb. medicine ball 20, 20, 26
Bench Press 16 @ 95lbs, 12 @ 110lbs, 9 @ 135lbs, 6 @ 155lbs
3 sets 15 supine rows
3 sets 10 dips
ABS:
6" close, open, close 2 x's 15 secs, 15 secs, 15 secs
Leg Raise w/ hip thrust 1 x's 10
Briefcase 1 x's 10
Pull-ups 10, 5, 5
Oblique Russian Twists w/25lbs. 20, 20, 20
Knee ups 10, 10, 10
Situps w/ partner & 12lb. medicine ball 20, 20, 26
Bench Press 16 @ 95lbs, 12 @ 110lbs, 9 @ 135lbs, 6 @ 155lbs
3 sets 15 supine rows
3 sets 10 dips
ABS:
6" close, open, close 2 x's 15 secs, 15 secs, 15 secs
Leg Raise w/ hip thrust 1 x's 10
Briefcase 1 x's 10
Tuesday, August 19, 2008
Tuesday 08/19/08
Lunchtime workout
Abductor 3 x's 20 @ 60lbs.
Adductor 3 x's 20 @ 60lbs.
Seated Calf Raises 3 x's 20 @ 130lbs.
In-Line Lunges 3 x's 10 /leg *bodyweight
Pull-ups 5, 2
(real)
Knee-ups 10
* This is a pretty quick and sleazy workout since I'm thoroughly broken from last nights WOD *
Abductor 3 x's 20 @ 60lbs.
Adductor 3 x's 20 @ 60lbs.
Seated Calf Raises 3 x's 20 @ 130lbs.
In-Line Lunges 3 x's 10 /leg *bodyweight
Pull-ups 5, 2
(real)
Knee-ups 10
* This is a pretty quick and sleazy workout since I'm thoroughly broken from last nights WOD *
Monday 8/18/08
Crossfit WOD "Tabata Something Else"
8 rounds, 20 seconds work, 10 seconds rest
16 Minutes Work
Pull-ups 12, 7, 7, 4, 4, 4, 4, 4
(bicep assisted)
Push-ups 18, 15, 15, 12, 10, 10, 12, 10
Full Sit-ups 20, 15, 10, 10, 10, 10, 6, 5
Air Squats 13, 16, 20, 18, 13, 18, 17, 15
Totals:
Pull-ups 46
Push-ups 102
Sit-ups 86
Squats 130
- Water Break -
Dead Lift then Shrugs
Back extentions w/ 10lb. 3 x's 10
Straight Bridges 3 x's 30 seconds
Rowing Machine 500 meters
8 rounds, 20 seconds work, 10 seconds rest
16 Minutes Work
Pull-ups 12, 7, 7, 4, 4, 4, 4, 4
(bicep assisted)
Push-ups 18, 15, 15, 12, 10, 10, 12, 10
Full Sit-ups 20, 15, 10, 10, 10, 10, 6, 5
Air Squats 13, 16, 20, 18, 13, 18, 17, 15
Totals:
Pull-ups 46
Push-ups 102
Sit-ups 86
Squats 130
- Water Break -
Dead Lift then Shrugs
- 10 x's 45lb. bar
- 10 x's 95lbs.
- 10 x's 95lbs.
Back extentions w/ 10lb. 3 x's 10
Straight Bridges 3 x's 30 seconds
Rowing Machine 500 meters
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