Wednesday, December 31, 2008
Tuesday, December 30, 2008
Monday, December 29, 2008
Monday 12/29/2008
1000 Meter Row
For Time - 8:29
21 Deadlift @ 175lbs.
40 Push Up
15 Deadlift @ 175lbs.
30 Push Up
9 Deadlift @ 175lbs.
20 Push Up
Deadlift Max
205lbs. - x2
225lbs. - x1
245lbs. - x1
275lbs. - x1
295lbs. - x1 (PR)
305lbs. - x1 (PR)
Burpee challenge Day 54
For Time - 8:29
21 Deadlift @ 175lbs.
40 Push Up
15 Deadlift @ 175lbs.
30 Push Up
9 Deadlift @ 175lbs.
20 Push Up
Deadlift Max
205lbs. - x2
225lbs. - x1
245lbs. - x1
275lbs. - x1
295lbs. - x1 (PR)
305lbs. - x1 (PR)
Burpee challenge Day 54
Sunday, December 28, 2008
Saturday, December 27, 2008
Saturday 12/27/2008
"Box Jump Annie" - Timed - 11:35
50-40-30-20-10
18" Box Jump
Sit ups
3x
5 Manmakers @ 20lbs.
10 Deck Squats @ 20lbs.
15 Dips
50 Flights on Stair Master
Burpee Challenge Day 52 (Spread throughout workout)
50-40-30-20-10
18" Box Jump
Sit ups
3x
5 Manmakers @ 20lbs.
10 Deck Squats @ 20lbs.
15 Dips
50 Flights on Stair Master
Burpee Challenge Day 52 (Spread throughout workout)
Friday, December 26, 2008
Friday 12/26/2008
3x
10 Pull Up
10 Decline Push-ups ( I was pretty much vertical )
3x
10 Russian Twist @ 25lbs.
30 Squats
10 KtE
Bench for Max (PR)
7 @ 135lbs.
5 @ 155lbs.
3 @ 185lbs.
2 @ 205lbs.
1 @ 225lbs. (PR)
Fail @ 235
Burpee Challenge Day 51
Timed 50 Burpee's then passed out and did 1 additional one after for 51.
Time for 50: 6:00
Short workout for day after Christmas.
10 Pull Up
10 Decline Push-ups ( I was pretty much vertical )
3x
10 Russian Twist @ 25lbs.
30 Squats
10 KtE
Bench for Max (PR)
7 @ 135lbs.
5 @ 155lbs.
3 @ 185lbs.
2 @ 205lbs.
1 @ 225lbs. (PR)
Fail @ 235
Burpee Challenge Day 51
Timed 50 Burpee's then passed out and did 1 additional one after for 51.
Time for 50: 6:00
Short workout for day after Christmas.
Thursday, December 25, 2008
Wednesday, December 24, 2008
Tuesday, December 23, 2008
Tuesday 12/23/2008
2 x's for time
100 Sit-ups
80 Walking Lunges
60 Push-ups
40 Box jumps
20 Pull-ups
10 Burpees
1st. time: 21:08
2nd. time: 24:48
Burpee Challenge Day 48
100 Sit-ups
80 Walking Lunges
60 Push-ups
40 Box jumps
20 Pull-ups
10 Burpees
1st. time: 21:08
2nd. time: 24:48
Burpee Challenge Day 48
Monday, December 22, 2008
Sunday, December 21, 2008
Saturday, December 20, 2008
Friday, December 19, 2008
Thursday, December 18, 2008
Wednesday, December 17, 2008
Tuesday, December 16, 2008
Tuesday 12/16/2008
1000 meter row
10 Burpees
3 x's
12 Dips
12 Russian Twists @ 25lbs.
10 Burpees
3 x's
25 Sit-ups
15 Wide Push-ups
15 Diamond Push-ups
10 Burpees
3 x's
50 Mountain Climbers
10 Deck Squats @ 25lbs.
11 Burpees
Burpee Challenge Day 41
10 Burpees
3 x's
12 Dips
12 Russian Twists @ 25lbs.
10 Burpees
3 x's
25 Sit-ups
15 Wide Push-ups
15 Diamond Push-ups
10 Burpees
3 x's
50 Mountain Climbers
10 Deck Squats @ 25lbs.
11 Burpees
Burpee Challenge Day 41
Monday, December 15, 2008
Monday 12/15/2008
Crossfit "12 Rounds of Christmas" - Modified timed - 47:39
1st Round - 50 rope jumps
2nd Round - 2 pull ups
3rd Round -3 Decline Push-ups (Modified from Hands Stand Push Ups)
4th Round - 4 Knees to Elbow (KTE)
5th Round - 5 squats
6th Round - 6 Sumo Deadlift High Pull (SDHP) @ 65lbs.
7th Round - 7 sit ups
8th Round - 8DB swings @ 50lbs.
9th Round - 9 walking lunges
10th Round - 10 thrusters @65lbs.
11th Round - 11 Turkish Get Ups (TGU's) @ 30lbs.
12th Round - 12 burpees
The workout is done like the song. 1st round 50 rope jumps, 2nd round
2 pull ups and 50 rope jumps, 3rd round 3 HSPU, 2 pull ups and 50 rope
jumps.
Burpee Challenge Day 40
High Box jumps
5x @ 36" - Stacked small and large box
1x @ 42" (or 44") - Stacked medium and large box
Burpee Challenge - Started incorporating burpees from workout to count towards the burpee challenge. Did 12 for the 12th Round of workout, did 28 more after.
1st Round - 50 rope jumps
2nd Round - 2 pull ups
3rd Round -3 Decline Push-ups (Modified from Hands Stand Push Ups)
4th Round - 4 Knees to Elbow (KTE)
5th Round - 5 squats
6th Round - 6 Sumo Deadlift High Pull (SDHP) @ 65lbs.
7th Round - 7 sit ups
8th Round - 8DB swings @ 50lbs.
9th Round - 9 walking lunges
10th Round - 10 thrusters @65lbs.
11th Round - 11 Turkish Get Ups (TGU's) @ 30lbs.
12th Round - 12 burpees
The workout is done like the song. 1st round 50 rope jumps, 2nd round
2 pull ups and 50 rope jumps, 3rd round 3 HSPU, 2 pull ups and 50 rope
jumps.
Burpee Challenge Day 40
High Box jumps
5x @ 36" - Stacked small and large box
1x @ 42" (or 44") - Stacked medium and large box
Burpee Challenge - Started incorporating burpees from workout to count towards the burpee challenge. Did 12 for the 12th Round of workout, did 28 more after.
Sunday, December 14, 2008
Saturday, December 13, 2008
Saturday 12/13/2008
50 x's Renegade Rows @ 2 x's 35lbs.
50 x's Pull-ups
50 x's KTB Swings @ 50lbs.
Burpee Challenge Day 38
50 x's Pull-ups
50 x's KTB Swings @ 50lbs.
Burpee Challenge Day 38
Friday, December 12, 2008
Friday 12/12/2008
"Cindy"
As many sets as you can do in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats
Total Sets 17 (New PR)
Previous Sets: 11, 16
7 x's
10 x's 75lbs. Sumo Dead-lift High Pull
10 x's dips
3 x's
30 GHD Sit-ups
30 Back Extensions
Burpee Challenge Day Day 37
This workout absolutely kicked my ass! This was my punishment for having too many Rest Days this week. I know I had too many off days and this won't happen again.
As many sets as you can do in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats
Total Sets 17 (New PR)
Previous Sets: 11, 16
7 x's
10 x's 75lbs. Sumo Dead-lift High Pull
10 x's dips
3 x's
30 GHD Sit-ups
30 Back Extensions
Burpee Challenge Day Day 37
This workout absolutely kicked my ass! This was my punishment for having too many Rest Days this week. I know I had too many off days and this won't happen again.
Thursday, December 11, 2008
Thursday 12/11/2008
5-10-15-20-15-10-5 For Time
75lb. Shoulder Press
25lb. Deck Squats
Dips
24" Box jumps
Decline Push-ups on 24" box
Total Time 42:35
Row 1000 Meters
5 Pull-ups
Burpee Challenge Day 36
75lb. Shoulder Press
25lb. Deck Squats
Dips
24" Box jumps
Decline Push-ups on 24" box
Total Time 42:35
Row 1000 Meters
5 Pull-ups
Burpee Challenge Day 36
Wednesday, December 10, 2008
Tuesday, December 9, 2008
Tuesday 12/09/2008
Workout at Globo Gym
- Suckers stare and wonder why I go so hard. They look funny to me in their groups of two and three waiting for their next set on the bench press or to do bicep curls -
5 x's for Time
10 Walking Lunges w/ 50lb. Dumbell
15 KTB Swings @ 50lbs.
Total time: 12:44 ( Slow and steady. Next time will be faster. )
Tabata Push-ups
18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
13, 10, 10, 10, 10, 8, 7, 7 Total: 75
10 pull-ups just for good measure
Burpee Challenge Day 34
- Suckers stare and wonder why I go so hard. They look funny to me in their groups of two and three waiting for their next set on the bench press or to do bicep curls -
5 x's for Time
10 Walking Lunges w/ 50lb. Dumbell
15 KTB Swings @ 50lbs.
Total time: 12:44 ( Slow and steady. Next time will be faster. )
Tabata Push-ups
18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
13, 10, 10, 10, 10, 8, 7, 7 Total: 75
10 pull-ups just for good measure
Burpee Challenge Day 34
Monday, December 8, 2008
Sunday, December 7, 2008
Saturday, December 6, 2008
Saturday 12/06/2008
Rest Day
(wasn't going to be another rest day but stuff happens)
Burpee Challenge Day 31
(wasn't going to be another rest day but stuff happens)
Burpee Challenge Day 31
Friday, December 5, 2008
Friday 12/05/2008
3 x's
10 Sumo High Dead Lift @ 95lbs.
15 Pull-ups
3 x's
10 Piston Press @ 35lbs.
20 Walking Lunge Steps @ 2 x's 25lb. plates in hand
3 x's
10 Russian Twists @ 25lbs.
10 KTE
Burpee Challenge Day 30
10 Sumo High Dead Lift @ 95lbs.
15 Pull-ups
3 x's
10 Piston Press @ 35lbs.
20 Walking Lunge Steps @ 2 x's 25lb. plates in hand
3 x's
10 Russian Twists @ 25lbs.
10 KTE
Burpee Challenge Day 30
Thursday 12/05/2008
Rest day
This wasn't supposed to be a rest day but a busy schedule turned it into that.
Burpee Challenge Day 29
This wasn't supposed to be a rest day but a busy schedule turned it into that.
Burpee Challenge Day 29
Wednesday, December 3, 2008
Wednesday 12/03/2008
10-1 Ladder
KB swings @ 60lbs.
Box Jumps @ 24" box
Dips
Wide Push-ups
Shoulder Press 2 x's 35lbs.
50 Sit-ups
35 Double Unders
50 Sit-ups
25 flights stairmaster w/ 12lb. weight vest on and holding 25lb. plate in front of chest
Burpee Challenge Day 28
KB swings @ 60lbs.
Box Jumps @ 24" box
Dips
Wide Push-ups
Shoulder Press 2 x's 35lbs.
50 Sit-ups
35 Double Unders
50 Sit-ups
25 flights stairmaster w/ 12lb. weight vest on and holding 25lb. plate in front of chest
Burpee Challenge Day 28
Tuesday, December 2, 2008
Tuesday 12/02/2008
1000 meters rowing
5x
5 Manmakers @ 2x20lbs.
15 Box Jumps @ 24" box
Burpee Challenge Day 27
50 Double unders
5x
5 Manmakers @ 2x20lbs.
15 Box Jumps @ 24" box
Burpee Challenge Day 27
50 Double unders
Tuesday 12/02/2008
1000 meters rowing
5x
5 Manmakers @ 2x20lbs.
15 Box Jumps @ 24" box
Burpee Challenge Day 27
50 Double unders
5x
5 Manmakers @ 2x20lbs.
15 Box Jumps @ 24" box
Burpee Challenge Day 27
50 Double unders
Monday, December 1, 2008
Monday 12/01/2008
Fran for time
21-15-9
Thrusters @ 95lbs.
Pull-ups
Time: 9:03
Rowing 1000 meters
Burpee Challenge Day 26
21-15-9
Thrusters @ 95lbs.
Pull-ups
Time: 9:03
Rowing 1000 meters
Burpee Challenge Day 26
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