Rest day
* Didn't plan on it being a rest day but it turned out to be one anyways *
Burpee Challenge Day 25
Sunday, November 30, 2008
Saturday, November 29, 2008
Saturday 11/29/2008
Angie for Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Total time: 32:47
First time doing Angie and the pull-ups took me around 12 minutes to complete. Too much time plus I had to share/push out of the way the dumb-fucks at Globo gym. Really!!!! Do you need to do BICEP CURLS at the cable rack and stretch it across the pull-up bars!!! WTF! I almost beat the shit out of a bunch of fucking Guidos who were there with the fake ass girlfriends and didn't understand the concept of doing pull-ups for time. To hell with them! I got in and did my ball buster workout in 32 minutes. They'll be there for 2 1/2 hours and not accomplish half of what I did. SUCK IT!!!
Burpee Challenge Day 24
Friday, November 28, 2008
Thursday, November 27, 2008
Thursday 11/27/2008
Happy Thanksgiving.
Silicon Valley Turkey Trot - 5k run 33:36
10:50 / mile
Burpee Challenge Day 22
Silicon Valley Turkey Trot - 5k run 33:36
10:50 / mile
Burpee Challenge Day 22
Wednesday, November 26, 2008
Tuesday, November 25, 2008
Tuesday 11/25/2008
"Push-Pull-Swing" - timed - 14:35
5x
5 Dumbbell Push Press @ 2x25lbs.
10 Deadlift @ 155lbs.
15 KB swings @ 50lbs.
Timed - 8:43
3x
15 (each side) Jumping lunges
10 Deck Squats w 20lbs.
Burpee Challenge Day 20
5x
5 Dumbbell Push Press @ 2x25lbs.
10 Deadlift @ 155lbs.
15 KB swings @ 50lbs.
Timed - 8:43
3x
15 (each side) Jumping lunges
10 Deck Squats w 20lbs.
Burpee Challenge Day 20
Monday, November 24, 2008
Monday 11/24/2008
Countdown Ladder from 10 for time
Ring Push-ups
KB Swings @ 60lbs.
Total time: 11:55
3 x's through for time
50 Walking lunges
20 pull-ups
Total time: 13:10
2 x's 10 dips (thrown in there for the hell of it)
Burpee Challenge Day 19
Ring Push-ups
KB Swings @ 60lbs.
Total time: 11:55
3 x's through for time
50 Walking lunges
20 pull-ups
Total time: 13:10
2 x's 10 dips (thrown in there for the hell of it)
Burpee Challenge Day 19
Sunday, November 23, 2008
Sunday 11/23/2008
This wasn't the hardest workout but for some reason the burpees absolutely killed me at the end. Don't know why but it still felt great after. Had to workout at GLOBO gym tonight with Cali. God I hate that place!
Row 500 meters (40 rpm)
25 Diamond Push-ups
25 Sit-ups
Row 500 meters (37 rpm)
20 Wide Push-ups
20 Bicycle Sit-ups
Row 500 meters (37 rpm)
15 Clapping Push-ups
15 GHD Sit-ups
Row 500 meters (37 rpm)
10 KTE
10 Decline Push-ups
Burpee Challenge Day 18
Row 500 meters (40 rpm)
25 Diamond Push-ups
25 Sit-ups
Row 500 meters (37 rpm)
20 Wide Push-ups
20 Bicycle Sit-ups
Row 500 meters (37 rpm)
15 Clapping Push-ups
15 GHD Sit-ups
Row 500 meters (37 rpm)
10 KTE
10 Decline Push-ups
Burpee Challenge Day 18
Saturday, November 22, 2008
Friday, November 21, 2008
Friday 11/21/2008
Countdown Ladder from 10 for time
10,9,8,7,6,5,4,3,2,1
Thrusters @ 45lbs.
Pull-ups
Supine Rows
Piston Press @ 35lbs. (did 20 piston presses for the first 3 rounds. oops.)
Goblet squat @ 75lbs.
Total time: 29:35
Previous time: 38:36
Took 9:01 off previous time!
Burpee Challenge Day 16
10,9,8,7,6,5,4,3,2,1
Thrusters @ 45lbs.
Pull-ups
Supine Rows
Piston Press @ 35lbs. (did 20 piston presses for the first 3 rounds. oops.)
Goblet squat @ 75lbs.
Total time: 29:35
Previous time: 38:36
Took 9:01 off previous time!
Burpee Challenge Day 16
Thursday, November 20, 2008
Thursday 11/20/2008
5 x's for time
15 Deadlift @ 135lbs. (plus 20lbs. next time)
12 Hang Cleans @ 95lbs. (good weight)
9 Front Squats @ 95lbs. (need to do this at 135lbs. next time)
6 Push Jerks @ 95lbs. (good weight)
Total Time: 36:04
This workout was painful and really killed my shoulders, arms, and grips.
Burpee Challenge Day 15
15 Deadlift @ 135lbs. (plus 20lbs. next time)
12 Hang Cleans @ 95lbs. (good weight)
9 Front Squats @ 95lbs. (need to do this at 135lbs. next time)
6 Push Jerks @ 95lbs. (good weight)
Total Time: 36:04
This workout was painful and really killed my shoulders, arms, and grips.
Burpee Challenge Day 15
Wednesday, November 19, 2008
Wednesday 11/19/2008
25 ManMakers
2 x's
Run 200 meters w/ 25lb. plate (holding in front of chest) @ 7.5mph
25 push-ups
25 sit-ups
Burpee Challenge Day 14
2 x's
Run 200 meters w/ 25lb. plate (holding in front of chest) @ 7.5mph
25 push-ups
25 sit-ups
Burpee Challenge Day 14
Tuesday, November 18, 2008
Tuesday 11/18/2008
For Time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pullups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups
50 GHD Sit-ups
*** This is where I stopped. F&*(ing broken ***
Total time: 41:42
Burpee Challenge Day 13
****Update @ 12:41 am. I think I broke something.... Like my spleen. lol. Seriously I hate Scott and those GHD sit-ups****
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pullups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups
50 GHD Sit-ups
*** This is where I stopped. F&*(ing broken ***
Total time: 41:42
Burpee Challenge Day 13
****Update @ 12:41 am. I think I broke something.... Like my spleen. lol. Seriously I hate Scott and those GHD sit-ups****
Monday 11/18/2008
OUCH TIMES PAIN!
2 x's
5 overhead squats @ 24lbs.
10 KB Swings @ 55lbs.
2 x's
5 overhead squats @ 45lbs.
10 "L" pull-ups
3 x's
5 overhead squats @ 65lbs.
25 decline push-ups
1 x's
3 overhead squats @ 95lbs.
3 x's
50 squats
30 second neck bridge
3 x's
10 supine rows
15 box jumps @ 24" box
Was supposed to do 10 Reverse Burpees. Never done before. Tried one, got up onto my head and not holding myself up with my arms, fell over and crushed my hand. Didn't try # 2-10.
Burpee Challenge Day 12
10 flights stair master
25 diamond push-ups (didn't have a tight diamond. Need to work on that for next time)
25 sit-ups
10 flights
20 wide push-ups
20 bicycle sit-ups
10 flights
15 clapping push-ups
15 incline sit-ups
10 flights
10 chest slap push-ups
10 KTE
10 flights
2 x's
5 overhead squats @ 24lbs.
10 KB Swings @ 55lbs.
2 x's
5 overhead squats @ 45lbs.
10 "L" pull-ups
3 x's
5 overhead squats @ 65lbs.
25 decline push-ups
1 x's
3 overhead squats @ 95lbs.
3 x's
50 squats
30 second neck bridge
3 x's
10 supine rows
15 box jumps @ 24" box
Was supposed to do 10 Reverse Burpees. Never done before. Tried one, got up onto my head and not holding myself up with my arms, fell over and crushed my hand. Didn't try # 2-10.
Burpee Challenge Day 12
10 flights stair master
25 diamond push-ups (didn't have a tight diamond. Need to work on that for next time)
25 sit-ups
10 flights
20 wide push-ups
20 bicycle sit-ups
10 flights
15 clapping push-ups
15 incline sit-ups
10 flights
10 chest slap push-ups
10 KTE
10 flights
Sunday, November 16, 2008
Saturday, November 15, 2008
Saturday 11/15/2008
Burpee Challenge Day 10
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Knee Jump:
5 @ no weight
1x2 @ 24#
3x2 @ 18#
These were very weird to do since it was my first time. Next time will be better and won't feel as strange.
3x
15 Back Extensions @ 10#
25 Wide Push ups
10 dips
3x
30 Jumping Lunges
25 Bicycle Sit Ups
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Knee Jump:
5 @ no weight
1x2 @ 24#
3x2 @ 18#
These were very weird to do since it was my first time. Next time will be better and won't feel as strange.
3x
15 Back Extensions @ 10#
25 Wide Push ups
10 dips
3x
30 Jumping Lunges
25 Bicycle Sit Ups
Friday, November 14, 2008
Thursday, November 13, 2008
Thursday 11/13/2008
This is Scott's night off so I hit it alone.
1000 meter rowing
(1015 meter, 59cal., 4:39)
7 x's for time
*** Done with 12 lb. weight vest. ***
7 Pushups
7 Pull-ups
7 KTE
7 Dips
7 KTB Swings @ 50lbs.
7 Box jumps @ 20"
7 Supine Rows
Split 1 2:20
Split 2 4:15
Split 3 5:23
Split 4 6:04 (stopped to talk to Amy for a minute or so)
Split 5 5:30
Split 6 4:48
Split 7 3:54
Total Time: 32:14
I really pushed out the last couple of sets to get me to 7. Weight vest constricted my breathing but it was worth it.
1000 meter rowing
(1016 meters, 54 cal., 5:10)
Burpee Challenge day 8
1000 meter rowing
(1015 meter, 59cal., 4:39)
7 x's for time
*** Done with 12 lb. weight vest. ***
7 Pushups
7 Pull-ups
7 KTE
7 Dips
7 KTB Swings @ 50lbs.
7 Box jumps @ 20"
7 Supine Rows
Split 1 2:20
Split 2 4:15
Split 3 5:23
Split 4 6:04 (stopped to talk to Amy for a minute or so)
Split 5 5:30
Split 6 4:48
Split 7 3:54
Total Time: 32:14
I really pushed out the last couple of sets to get me to 7. Weight vest constricted my breathing but it was worth it.
1000 meter rowing
(1016 meters, 54 cal., 5:10)
Burpee Challenge day 8
Wednesday, November 12, 2008
Wednesday 11/12/2008
21, 18, 15, 12, 9 For time
Regular squats @ 165lbs. (replaced for front squats)
Slap push-ups
Total time: 12:00
50 Deck squats for time w/ 13lb. ball
Total time: 7:20
Burpee Challenge Day 7
10 min. Stair master
Regular squats @ 165lbs. (replaced for front squats)
Slap push-ups
Total time: 12:00
50 Deck squats for time w/ 13lb. ball
Total time: 7:20
Burpee Challenge Day 7
10 min. Stair master
Tuesday 11/11/2008
Fight Gone Bad - Rx'd rounds
5 rounds of 1 minute sets with 1 minute rest between rounds
Row
Wall-Ball w/ 20lb. ball and 10' target
Sumo dead-lift high pull @ 75lbs.
Box Jumps 20" box
Push Press @ 75lbs.
Count all reps and calories for row
In order from above:
Round 1
27, 17, 15, 10, 8 = 77
Round 2
17, 10, 16, 8, 9 = 60
Round 3
10, 7, 14, 8, 7 = 46
Round 4
15, 6, 16, 6, 4 = 47
Round 5
15, 8, 18, 8, 8 = 57
Total reps:
CF RX'd 3 round = 183
My total 5 round = 287
With a 12lb. ball in hand for every exercise except double unders - timed, 29:30:
50 Sit ups
50 Double unders * These GODDAMN F*(&ing things cost me so much time!!! Need to improve
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Squats *** Did squats instead of Burpees ***
50 Sit ups
Burpee Challenge day 6
First time doing Fight Gone Bad. Scott wanted to do 5 rounds so we did 5 rounds.
Burpee Challenge burpees were done as soon as I finished my last set of sit ups.
5 rounds of 1 minute sets with 1 minute rest between rounds
Row
Wall-Ball w/ 20lb. ball and 10' target
Sumo dead-lift high pull @ 75lbs.
Box Jumps 20" box
Push Press @ 75lbs.
Count all reps and calories for row
In order from above:
Round 1
27, 17, 15, 10, 8 = 77
Round 2
17, 10, 16, 8, 9 = 60
Round 3
10, 7, 14, 8, 7 = 46
Round 4
15, 6, 16, 6, 4 = 47
Round 5
15, 8, 18, 8, 8 = 57
Total reps:
CF RX'd 3 round = 183
My total 5 round = 287
With a 12lb. ball in hand for every exercise except double unders - timed, 29:30:
50 Sit ups
50 Double unders * These GODDAMN F*(&ing things cost me so much time!!! Need to improve
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Squats *** Did squats instead of Burpees ***
50 Sit ups
Burpee Challenge day 6
First time doing Fight Gone Bad. Scott wanted to do 5 rounds so we did 5 rounds.
Burpee Challenge burpees were done as soon as I finished my last set of sit ups.
Tuesday 11/11/2008
Fight Gone Bad - Rx'd rounds
5 rounds of 1 minute sets with 1 minute rest between rounds
Row
Wall-Ball w/ 20# ball and 10" target
Sumo deadlift high pull @ 75#
Box Jumps 20" box
Push Press @ 75#
Count all reps and calories for row
In order from above:
Round 1
19, 28, 18, 21, 16 = 102
Round 2
17, 15, 16, 21, 15 = 84
Round 3
13, 13, 15, 18, 13 = 72
Round 4
14, 13, 15, 19, 15 = 76
Round 5
14, 13, 12, 16, 15 = 70
Total reps:
CF RX'd 3 round = 257
My total 5 round = 403
With a 20# ball in hand for every exercise except double unders - timed, 22:22:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Squats *** Did squats instead of Burpees ***
50 Sit ups
Burpee Challenge day 6
First time doing Fight Gone Bad. Should have started with a 3 rounder but this just felt right.
That 7 sets of 50 broke me. I am really sore right now. The burpees holding a 20# ball were rough - but really great to knock those out.
Burpee Challenge burpees were done as soon as I finished my last set of sit ups.
5 rounds of 1 minute sets with 1 minute rest between rounds
Row
Wall-Ball w/ 20# ball and 10" target
Sumo deadlift high pull @ 75#
Box Jumps 20" box
Push Press @ 75#
Count all reps and calories for row
In order from above:
Round 1
19, 28, 18, 21, 16 = 102
Round 2
17, 15, 16, 21, 15 = 84
Round 3
13, 13, 15, 18, 13 = 72
Round 4
14, 13, 15, 19, 15 = 76
Round 5
14, 13, 12, 16, 15 = 70
Total reps:
CF RX'd 3 round = 257
My total 5 round = 403
With a 20# ball in hand for every exercise except double unders - timed, 22:22:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Squats *** Did squats instead of Burpees ***
50 Sit ups
Burpee Challenge day 6
First time doing Fight Gone Bad. Should have started with a 3 rounder but this just felt right.
That 7 sets of 50 broke me. I am really sore right now. The burpees holding a 20# ball were rough - but really great to knock those out.
Burpee Challenge burpees were done as soon as I finished my last set of sit ups.
Monday, November 10, 2008
Monday 11/10/2008
"DECK O WOD" - timed - 32:12
Deck of cards for time
Do the number on the card
♥ HEARTS = PULL UPS
♠ SPADES = PUSH UPS
♦ DIAMONDS = SIT UPS
♣ CLUBS = SQUATS
JOKERS = 25 BURPEES
(Jack=11, queen=12, king=13, ace=15)
105 total reps per workout + 50 burpees in random order.
Burpee Challenge Day 5
Plus
Burpee Challenge Day 3 & 4 (Slacker)
1 minutes fast walk
Deck of cards for time
Do the number on the card
♥ HEARTS = PULL UPS
♠ SPADES = PUSH UPS
♦ DIAMONDS = SIT UPS
♣ CLUBS = SQUATS
JOKERS = 25 BURPEES
(Jack=11, queen=12, king=13, ace=15)
105 total reps per workout + 50 burpees in random order.
Burpee Challenge Day 5
Plus
Burpee Challenge Day 3 & 4 (Slacker)
1 minutes fast walk
Sunday, November 9, 2008
Saturday, November 8, 2008
Friday, November 7, 2008
Friday 11/7/2008
So this was a semi-off day. Legs are still killing me but I wanted to run some today.
1.15 mile run - Didn't time it damnit
Day 2 of Burpee challenge
2 Burpees
1.15 mile run - Didn't time it damnit
Day 2 of Burpee challenge
2 Burpees
Thursday, November 6, 2008
Thursday 11/6/2008
3 x's for time
10 Sumo high deadlift @ 115lbs.
25 Decline push-ups
8:28
3 x's
20 Dips
20 box jumps @ 30" box
Tabata Double Unders
3, 2, 2, 3, 3, 2, 3, 4
35 KTE for time @ 5:17
Start Burpee Challenge
1 Burpee
10 Sumo high deadlift @ 115lbs.
25 Decline push-ups
8:28
3 x's
20 Dips
20 box jumps @ 30" box
Tabata Double Unders
3, 2, 2, 3, 3, 2, 3, 4
35 KTE for time @ 5:17
Start Burpee Challenge
1 Burpee
Wednesday, November 5, 2008
Wednesday 11/5/2008
"Walk the Line" - timed 31:19 half the push-ups as Rx'd
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain climbers
OUCH!!! God did this hurt. Austin came over after I was done and laying in a pool of my own sweat and said that he didn't want to look like me down there. I rolled over and told him "Why?" "I Love It!" It hurts when you're doing it but god it feels good when you're done!
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain climbers
OUCH!!! God did this hurt. Austin came over after I was done and laying in a pool of my own sweat and said that he didn't want to look like me down there. I rolled over and told him "Why?" "I Love It!" It hurts when you're doing it but god it feels good when you're done!
Tuesday, November 4, 2008
Tuesday 11/4/2008
Weak workout but I'm still sore from yesterday. Legs at least.
3 x's 10 Kettle bell swings @ 45lbs.
3 x's 10 pull-ups
3 x's 20 bicycle sit-ups
3 x's 10 supine rows
2 x's
3 mins. stairmaster @ 72 steps per minute
3 x's 10 Kettle bell swings @ 45lbs.
3 x's 10 pull-ups
3 x's 20 bicycle sit-ups
3 x's 10 supine rows
2 x's
3 mins. stairmaster @ 72 steps per minute
Monday, November 3, 2008
Monday 11/3/2008
35 Burpees - Timed 3:25
250 Meter Row + 10-1 Sit up to Ball slam + 10-1 Dips
Looks like:
250 M Row
10 Sit up to Ball Slam
10 Dip
250 M Row
9 Sit up to Ball Slam
9 Dip
etc...
50 Jumping Squat w/ 2x 10lb. dumbbells
1-15 Decline Pushups @ 40" + 15-1 Box Jumps @ 20" box
Looks like:
1 Decline push up
15 Box jumps
2 Decline push ups
14 Box jumps
etc...
I did an additional 20 decline push-ups at the end with Scott.
250 Meter Row + 10-1 Sit up to Ball slam + 10-1 Dips
Looks like:
250 M Row
10 Sit up to Ball Slam
10 Dip
250 M Row
9 Sit up to Ball Slam
9 Dip
etc...
50 Jumping Squat w/ 2x 10lb. dumbbells
1-15 Decline Pushups @ 40" + 15-1 Box Jumps @ 20" box
Looks like:
1 Decline push up
15 Box jumps
2 Decline push ups
14 Box jumps
etc...
I did an additional 20 decline push-ups at the end with Scott.
Sunday, November 2, 2008
Sunday 11/02/2008
Had tryouts for club volleyball all day long. Basically hitting, tossing, and serving balls at girls. At least I wasn't just sitting around all day.
Saturday, November 1, 2008
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