Friday 10/31/2008

Caring for a the gimp after she sprained her ankle.

Thursday 10/30/2008

Rest day

Wednesday 10/29/2008

5x
10 Sumo High Dead lift @ 45lbs.
15 Box jump @ 24"

5x
15 Wide push ups
20 Walking lunge steps body weight

5x
10 Clapping push ups
10 Russian Twists @ 35lbs. for first two sets then 25lbs. for last three

Tuesday 10/28/2008

Tabata Something Else

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times)

Did not take a minute for rotation rest, went right into next set after the 10 seconds was up.

Squats 19, 15, 16, 17, 15, 16, 15, 15, 15 Total 123
Pull-ups 7, 6, 7, 4, 5, 4, 2, 3 Total 38
Push-ups 12, 13, 5, 8, 5, 5, 7, 5 Total 60
Sit-ups 10, 8, 8, 7, 7, 5, 5, 5 Total 55
Rowing Total 752 meters, 41 calories

Monday 10/27/2008

"Elizabeth" - timed - 10:29 modified
21-15-9
Clean @ 95lbs.
Dips

3x
10 Dumbbell push up row (each side) @ 2x 20lbs.
15 Weighted sit ups on Plyo ball @ 10lbs.
15 Side bends @ 35lbs.

Partner Row - 10 rounds
P1 - Row all out for 100 Meters
P2 - Rest
Switch

Friday 10/25/2008

300 Workout - rx'd for time 28:20

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 35# Dumbbell - 50 reps
Pullups - 25 reps

*** End of 300 ***

3 x's through

Sit-ups - 15 reps
Piston press - 20 reps @ 35lbs.

This was the first time I've done the 300 workout and it really kicked my ass. So good though.

Thursday 10/23/2008

Rest day

Wednesday 10/23/2008

Ladder - timed 41:34

1000-100 Ladder Row +
10-1 Ladder
Push ups
Sit ups
Bicycle sit ups
Air Squats
Pull ups
Dips

Looks like:
1000 Row + 10 Push ups, sit ups, bicycle sit ups, squats, pull ups, dips
900 Row + 9 Push ups, sit ups, bicycle sit ups, squats, pull ups, dips
800 Row + 9 Push ups, sit ups, bicycle sit ups, squats, pull ups, dips
etc...

Tuesday 10/22/2008

Filthy Fifty - Didn't complete all. Only 350 reps

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
*** Stopped after first wall ball (knee) ***

Monday 10/21/2008

Back with Scott today

"Jones Crawl" - Bodyweight @ 81% instead of 115% (not there yet) - timed, 8:36
3 rounds
10 deadlift @ 81% bodyweight (175lbs.) Previous deadlift was at 135lbs.
25 box jump @ 24" box

10-1 Ladder - timed, 15:14
Push-ups
Dips
KtE (didn't realize until the last set that I wasn't curling completely for my KtE's. Will do better next time)

Sunday 10/19/2008

Rest Day
& played volleyball for 2 hours.

Saturday 10/18/2008

CPAT Test for Firefighter
Timed: 9:50

Friday 10/19/2008

Softball

Thursday 10/16/2008

"Cindy" - rx'd for rounds - 16 (PR - Old PR was 10 sets)

As many sets in 20 minutes as possible:
5 Pull-ups
10 Push-ups
15 Squats

This was the first Crossfit WOD Scott introduced me to 10 weeks ago. Since then i've lost 22-25lbs., put on muscle, increased my stamina, and F*(&ing destroyed my first Cindy time!!!

ALL HAIL CROSSFIT!!!

Wednesday 10/15/2008

"Odd Countdown"

7x
10 x 45lbs. Sumo high dead lift
10 x dips

5x
10 Box jumps
10 KB swings @ 40lbs.

3x
10 - each side - Jumping lunges
10 Weighted sit up to stand @ 20lbs.

1000 meter row

Tuesday 10/14/2008

1000 meter row for warm-up

3 x's
10 deadlift @ 155lbs. (more weight next time)
20 Regular push-ups
10 military press @ 35lbs. each side

3 x's
10 oblique side bends @ 35lbs.
20 shrugs @ 35lbs.

5 x's
10 pull-ups
10 dips
25 sit-ups

3 x's
50 mountain climbers
20 russian twists @ 25lbs.

30 floors stairmaster

Saturday 10/11/2008 - Monday 10/13/2008

Off days
Expo in Chicago Saturday
Travel day Sunday
At home Monday

Friday 10/10/2008

Pretty shitty workout. Kinda drank too much at dinner.

20 Turkish Get-ups @ 20lbs.
10 knee raises
5 wide grip pull-ups

3 x's
20 Piston Press @ 20lbs.
10 regular push-ups
5 wide grip pull-ups
10 knee raises

5 minutes bike

Thursday 10/9/2008

Travel Day to Chicago

Wednesday 10/8/2008

75 Double Unders
75 Push-ups
75 Box Jumps
75 Sit-ups
75 Walking Lunge Steps
75 Back Extensions
75 Dips
75 Goblet Squats

500 Meters Rowing

Tuesday 10/7/2008

5 Minutes Row Warm up - 1005 meters

3 Jumping Muscle Ups (wow! Yeah these were tough)

5x
10 Russian Twist @ 25lbs.
15 leg raises
10 Thrusters @ 2x 20lb. dumbbells

5x
10 Supine Rows
20 Jumping Lunges
10 Decline push ups

5x
10 KB Swings @ 30lbs.
10 Burpees

Stairmaster – 10 Flights

Monday 10/6/2008

"Barbara" - timed as Rx'd
5x (only got through 3)
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 minute rest

Set 1 - 5:45
Set 2 - 8:17
Set 3 - 7:38

Mr. Pukey almost came for a visit. Had to stop and sit down for a while.

10 min. slow walk

10/2/2008 - 10/4/2008

Palm Springs for medical conference.
- Didn't work out - I'm an idiot!

Wednesday 10/1/2008

10x (each side) Turkish Get Ups @ 30lbs.

3x
10 (each side) Partner side ball throws
10 Piston press @ 35lbs.

Cardio

Bag work 1 minute
1 minute run
1 minute rest

Bag work 1 minute
1 minute backwards run
1 minute rest

Bag work 1 minute
1 minute side steps
1 minute rest

Bag work 1 minute
25 sit ups
1 minute rest

Bag work 1 minute
25 push ups
1 minute rest

Bag work 1 minute
1 minute plank ( I hate Amy)
1 minute rest

Bag work 1 minute
15 ball sit ups w/ throw @ 12lb. ball
1 minute rest

Bag work 1 minute