Annie *PR 8:18 (old PR 10:47)
50-40-30-20-10
Double Unders
Sit Ups
5x
Burpee Box Jumps @ 18"
5 (each side) Side Lunges
3x
400 Meter Run
15 Push Ups
35 Squats
Tuesday, December 29, 2009
Monday, December 28, 2009
Monday 12/28/2009
Crossfit "12 Rounds of Christmas" - timed - 39:55 (Old time 45:53 on 12/15/08)
1st Round - 50 Jump Rope
2nd Round - 2 Pull Ups
3rd Round -3 Hands Stand Push Ups (HSPU)
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 - 8 DB 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
etc..
I beat my PR from a year ago by 6 minutes. Wow!
1st Round - 50 Jump Rope
2nd Round - 2 Pull Ups
3rd Round -3 Hands Stand Push Ups (HSPU)
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 - 8 DB 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
etc..
I beat my PR from a year ago by 6 minutes. Wow!
Friday, December 25, 2009
Friday 12/25/2009
Quick x-mas workout between meals
25 Right arm thrusters @ 50lbs.
25 Left arm thrusters @ 50lbs.
50 Goblet squats @ 50lbs.
25 Leg extensions @ 100lbs.
25 Hamstring curls @ 100lbs.
25 Right arm thrusters @ 50lbs.
25 Left arm thrusters @ 50lbs.
50 Goblet squats @ 50lbs.
25 Leg extensions @ 100lbs.
25 Hamstring curls @ 100lbs.
Wednesday, December 23, 2009
Wednesday 12/23/2009
Mini Tri - Timed - 42:04
1500 Meter Row
6 Mile Bike (lv.12 alpine pass)
1.5 Mile Run
1500 Meter Row
6 Mile Bike (lv.12 alpine pass)
1.5 Mile Run
Tuesday, December 22, 2009
Tuesday 12/22/2009
Burpees on the minute, once out, rest 1 minute then push ups on the minute.
Looks like:
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
etc... to failure
1 minute rest
Minute 1 - 1 Push Up
Minute 2 - 2 Push Up
Minute 3 - 3 Push Up
etc... to failure
10 Rounds + 9 Burpees
64 Total
15 Rounds + 12 Push Ups
132 Push Ups
Looks like:
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
etc... to failure
1 minute rest
Minute 1 - 1 Push Up
Minute 2 - 2 Push Up
Minute 3 - 3 Push Up
etc... to failure
10 Rounds + 9 Burpees
64 Total
15 Rounds + 12 Push Ups
132 Push Ups
Monday, December 21, 2009
Monday 12/21/2009
4 x's
50 Double Unders
15 Dips
15 Weighted Sit-ups @25lbs.
15 push-ups
timed: 20:26
50 Double Unders
15 Dips
15 Weighted Sit-ups @25lbs.
15 push-ups
timed: 20:26
Thursday, December 17, 2009
Thursday 12/17/2009
200 - Timed - 20:28
20 Right Arm Thrusters @ 50lbs.
20 Left Arm Thrusters @ 50lbs.
20 Right Leg Lunges @ 2x50lbs.
20 Left Leg Lunges @ 2x50lbs.
20 Renegade Rows @ 2x40lbs.
20 Goblet Squats @ 85lbs.
20 GHDs
20 Dips
20 Double Unders
20 Decline push-ups
20 Right Arm Thrusters @ 50lbs.
20 Left Arm Thrusters @ 50lbs.
20 Right Leg Lunges @ 2x50lbs.
20 Left Leg Lunges @ 2x50lbs.
20 Renegade Rows @ 2x40lbs.
20 Goblet Squats @ 85lbs.
20 GHDs
20 Dips
20 Double Unders
20 Decline push-ups
Tuesday, December 15, 2009
Tuesday 12/15/2009
Copied workout from 12/9/2008 just because I wanted to improve time.
5 x's for Time
10 Walking Lunges w/ 2x's 50lb. Dumbells ( Think I only did it with one 50lb. weight last time )
15 KTB Swings @ 50lbs.
Total time: 10:24 Old time: 12:44
Tabata Push-ups
New: 21, 15, 13, 10, 7, 7, 8, 10 Total: 91
Old: 18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
New: 16, 13, 11, 10, 11, 10, 10, 11 Total: 92
Old: 13, 10, 10, 10, 10, 8, 7, 7 Total: 75
Bike
2 miles alpine pass lv. 12
1 mile cool down
Biked a little at the end just to do. Wanted to do a light workout since last nights was a good one and I plan on killing myself and Scott tomorrow since I'm making the workout.
5 x's for Time
10 Walking Lunges w/ 2x's 50lb. Dumbells ( Think I only did it with one 50lb. weight last time )
15 KTB Swings @ 50lbs.
Total time: 10:24 Old time: 12:44
Tabata Push-ups
New: 21, 15, 13, 10, 7, 7, 8, 10 Total: 91
Old: 18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
New: 16, 13, 11, 10, 11, 10, 10, 11 Total: 92
Old: 13, 10, 10, 10, 10, 8, 7, 7 Total: 75
Bike
2 miles alpine pass lv. 12
1 mile cool down
Biked a little at the end just to do. Wanted to do a light workout since last nights was a good one and I plan on killing myself and Scott tomorrow since I'm making the workout.
Monday, December 14, 2009
Monday 12/14/2009
"7x7" + 12lb. weight vest 29:34 - (PR 28:55 on 6/29/09)
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
Tonight sucked. I'm done with 12lb. vest. Only going to use my 20lb. vest from now on. For a guy my size and for the amount of time I've been working out, the 12lb. vest does me no good and only restricts my breathing.
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
Tonight sucked. I'm done with 12lb. vest. Only going to use my 20lb. vest from now on. For a guy my size and for the amount of time I've been working out, the 12lb. vest does me no good and only restricts my breathing.
Thursday, December 10, 2009
Thursday 12/10/2009
1-10 timed @ 19:28
Box Jump @ 24"
Decline Push-ups
Double sit-ups
25 Double unders
10, 10, 20 GHD Sit-ups on exercise ball w/ 10lb. ball
Box Jump @ 24"
Decline Push-ups
Double sit-ups
25 Double unders
10, 10, 20 GHD Sit-ups on exercise ball w/ 10lb. ball
Wednesday, December 9, 2009
Wednesday 12/9/2009
5 x's timed @ 12:30
5 SHDL @ 95lbs.
10 Pull-ups w/ 20lb. weighted vest
10 Goblet Squats @ 75lbs.
This was a short quick workout and it felt really good. Glad I wore the vest because that really kicked my ass.
5 SHDL @ 95lbs.
10 Pull-ups w/ 20lb. weighted vest
10 Goblet Squats @ 75lbs.
This was a short quick workout and it felt really good. Glad I wore the vest because that really kicked my ass.
Tuesday, December 8, 2009
Tuesday 12/8/2009
5 x's timed @ 19:29
40 Double Unders
30 Lunges (total)
20 Sit-ups
10 Decline push-ups
20 pull-ups
Bike 4 miles alpine pass level 12
Well Julz and I went to 24hour fitness at 6:15pm and she experienced the 24 slam packed, no place to move, too many fake people lifestyle. So we tried to find a good area to do our workout and jump rope and just as we started our "Timed" workout the manager came over and asked us if we could do our jump roping in the trainers area. It was actually a good thing but what wasn't a good thing was that she wanted to talk to me about my Pat's Run jersey I was wearing. I gave Julz the jump rope so she could keep going but I wasted a good couple of minutes being polite to the manager until I told her we'd have to talk more after the workout because it was timed. Oh well, whatever.
40 Double Unders
30 Lunges (total)
20 Sit-ups
10 Decline push-ups
20 pull-ups
Bike 4 miles alpine pass level 12
Well Julz and I went to 24hour fitness at 6:15pm and she experienced the 24 slam packed, no place to move, too many fake people lifestyle. So we tried to find a good area to do our workout and jump rope and just as we started our "Timed" workout the manager came over and asked us if we could do our jump roping in the trainers area. It was actually a good thing but what wasn't a good thing was that she wanted to talk to me about my Pat's Run jersey I was wearing. I gave Julz the jump rope so she could keep going but I wasted a good couple of minutes being polite to the manager until I told her we'd have to talk more after the workout because it was timed. Oh well, whatever.
Monday, December 7, 2009
Monday 12/7/2009
Crossfit WOD timed 8:44
7 x's
7 SHDL @80lbs.
14 Dips
Bike 10 miles
7 miles on level 12 Alpine Pass
3 miles on level 3 Alpine Pass
Saturday, December 5, 2009
Saturday 12/5/2009
Lumberjack 20 *modified and not timed (had to change gyms halfway through)
Row 400m
20 Overhead Squats (95lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar)
Row 400m
20 Decline Push-ups
Row 400m
20 Double Sit-ups
Row 400m
Friday, December 4, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
Wednesday 12/2/2009
Crossfit WoD - Timed - 28:24
15-12-9 *modified down from 60 - 50lbs.
Thrusters right arm @ 50lbs.
Thrusters left arm @ 50lbs.
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
"Walk The Line" - Timed 27:17 (Old pr 31:19) half the push-ups as Rx'd
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain Climbers
15-12-9 *modified down from 60 - 50lbs.
Thrusters right arm @ 50lbs.
Thrusters left arm @ 50lbs.
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
"Walk The Line" - Timed 27:17 (Old pr 31:19) half the push-ups as Rx'd
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain Climbers
Monday, November 30, 2009
Monday 11/30/2009
On the minute:
3 Burpees
5 Cleans @ 45lbs.
Max Push Ups
Repeat every minute until you do 100 Push ups
8 rounds.
5x
3 Minute AMRAP:
3 Deadlift @ 155lbs.
6 Sit Ups
9 Squats
1 minute rest between rounds
Round 1: 4
Round 2: 3+3+6
Round 3: 3+2
Round 4: 3
Round 5: 2
60 Deadlifts
126 Sit Ups
135 Squats
I did 38 push ups my first round and slowed after that. Damn this was tough. Tougher than it looks on paper.
Scott pieced this together from two different Crossfit sites. The first workout was from Crossfit Sunshine Coast and they had it as a partner workout with Medicine Ball Cleans. The second part was modified from Crossfit Oceanside. It too called for cleans and push ups so he modified it to deadlifts and sit ups.
3 Burpees
5 Cleans @ 45lbs.
Max Push Ups
Repeat every minute until you do 100 Push ups
8 rounds.
5x
3 Minute AMRAP:
3 Deadlift @ 155lbs.
6 Sit Ups
9 Squats
1 minute rest between rounds
Round 1: 4
Round 2: 3+3+6
Round 3: 3+2
Round 4: 3
Round 5: 2
60 Deadlifts
126 Sit Ups
135 Squats
I did 38 push ups my first round and slowed after that. Damn this was tough. Tougher than it looks on paper.
Scott pieced this together from two different Crossfit sites. The first workout was from Crossfit Sunshine Coast and they had it as a partner workout with Medicine Ball Cleans. The second part was modified from Crossfit Oceanside. It too called for cleans and push ups so he modified it to deadlifts and sit ups.
Saturday, November 28, 2009
Saturday 11/28/2009
Timed - 22:05 LMFAO!!!
5 Double Unders
2 Burpees
10 Double Unders
2 Burpees
15 Double Unders
2 Burpees
20 Double Unders
2 Burpees
25 Double Unders
2 Burpees
30 Double Unders
2 Burpees
25 Double Unders
2 Burpees
20 Double Unders
2 Burpees
15 Double Unders
2 Burpees
10 Double Unders
2 Burpees
5 Double Unders
5 Double Unders
2 Burpees
10 Double Unders
2 Burpees
15 Double Unders
2 Burpees
20 Double Unders
2 Burpees
25 Double Unders
2 Burpees
30 Double Unders
2 Burpees
25 Double Unders
2 Burpees
20 Double Unders
2 Burpees
15 Double Unders
2 Burpees
10 Double Unders
2 Burpees
5 Double Unders
So there actually was a second part to this workout that I never got to. Hungover, sleepy, hurting from some unknown drunken injury, and beating the hell out of my legs and knuckles from the freakin' jump rope at the gym with plastic tubes along it's length. This time sucked. I sucked. No more drinking!
Monday, November 23, 2009
Monday 11/23/2009
Ladder - Timed - 31:16
1-20 Decline Pushups @ 30" + 20-1 Box Jumps @ 32" box
Looks like:
1 Decline push up
20 Box jumps
2 Decline push ups
19 Box jumps
etc...
21-15-9
Ab Wheel
Pull Ups
Overhead Ball Throw from Bosu @ 20#
1-20 Decline Pushups @ 30" + 20-1 Box Jumps @ 32" box
Looks like:
1 Decline push up
20 Box jumps
2 Decline push ups
19 Box jumps
etc...
21-15-9
Ab Wheel
Pull Ups
Overhead Ball Throw from Bosu @ 20#
Sunday, November 22, 2009
Sunday 11/22/2009
3 x's 10
Thrusters @ 95lbs.
KTB clean and press @ 45lb. plate
Shrugs @ 45lbs.
Bench press @ 3 x's 155lbs.
3 x's 10
Pull-ups
Dips
3 x's 10
Leg Press @ 250lbs.
Isolated Leg Press @ 90lbs. each leg
Calf raises @ 90lbs. each leg
Thrusters @ 95lbs.
KTB clean and press @ 45lb. plate
Shrugs @ 45lbs.
Bench press @ 3 x's 155lbs.
3 x's 10
Pull-ups
Dips
3 x's 10
Leg Press @ 250lbs.
Isolated Leg Press @ 90lbs. each leg
Calf raises @ 90lbs. each leg
Wednesday, November 18, 2009
Wednesday 11/18/2009
3 x's
20 3/4 Squats
20 Sit-ups
Renegade Rows @ 25lbs.
Tarzan Pull Ups
21-15-9
SHDL @ 70lbs
Sit Ups x2
Push Ups x2
Skill - Cleans
20 3/4 Squats
20 Sit-ups
Renegade Rows @ 25lbs.
Tarzan Pull Ups
21-15-9
SHDL @ 70lbs
Sit Ups x2
Push Ups x2
Skill - Cleans
Tuesday, November 17, 2009
Tuesday 11/17/2009
3 x's
10 Pull-ups
10 Dips
10 Burpees
20 KTB swings @ 25lbs.
3 x's
40 Bicycle sit-ups
20 double sit-ups
20 sit-ups
40 crunches
10 Pull-ups
10 Dips
10 Burpees
20 KTB swings @ 25lbs.
3 x's
40 Bicycle sit-ups
20 double sit-ups
20 sit-ups
40 crunches
Monday, November 16, 2009
Monday 11/16/2009
4x
15 Shoulder Press @ 2x35lbs.
15 Bench Press @ 155lbs.
25 Bicycle Sit Ups
3x
15 Pull Ups
20 Decline Push Ups @ 30"
25 Overhead Sit Ups @ 15lbs.
15 Shoulder Press @ 2x35lbs.
15 Bench Press @ 155lbs.
25 Bicycle Sit Ups
3x
15 Pull Ups
20 Decline Push Ups @ 30"
25 Overhead Sit Ups @ 15lbs.
Wednesday, November 11, 2009
Wednesday 11/11/2009
21 - 15 - 9
Dips
Right Leg Lunge
Left Leg Lunge
21 - 15 - 9
Pull-ups
Decline Push-ups (legs on Dip station)
KTE
10 Leg Raises w/ hip thrust
20 Sit-ups
30 Double Sit-ups
40 Bicycles
50 Crunches
40 Bicycles
30 Double Sit-ups
20 Sit-ups
10 Leg Raises w/ hip thrust
I've been cheating myself and letting myself slip back into a lazy approach to my fitness and my life. Tonights workout showed me that. It confirmed that I've been slacking off and that I don't have a clear view of my ultimate goals in sight. I've been stupid but no more!
Wednesday, October 28, 2009
Wednesday 10/28/2009
Fran
21 - 15 - 9
Thrusters @ 95lbs.
Pull-ups
Timed 8:53
Missed my PR by 8 seconds. I can live with that since the last time I did Fran right after getting back from my trip it took me 12:44.
4 x's
20 Double sit-ups
45 second plank
20 GHD sit-ups
20 back extensions *bodyweight
Tuesday, October 27, 2009
Tuesday 10/27/2009
150 Dumbell swings for time
Timed: 10:26
4 x's
20 Explosive Plyometric push-ups
50 Bicycle sit-ups
20 Alligator push-ups
The last time I did these was in August and was before my month and a half vacation. My time then was 7:00 flat! Too many drinks. Too much bad food. Too much NOT working out. I can't believe that my time dropped by 3:26! FML
Monday, October 26, 2009
Monday 10/26/2009
10-1 Ladder
Deadlift @ 155lbs.Slashers @ 60lbs.
4x
10 Incline Sit Ups @ 45°
20 Anchored Russian Twist @ 35
10 Pull Ups
25 Push Ups
Tuesday, October 20, 2009
Tuesday 10/20/2009
Countdown
50 sit-ups
40 back extensions
30 Goblet Squats @ 65lbs.
20 Floor press @ 2 x's 40lbs.
10 Thrusters @95lbs.
20 Floor press @ 2 x's 40lbs.
30 Goblet Squats @ 65lbs.
40 back extensions
50 sit-ups
10 side to side pull-ups
20 slashers @ 40lbs.
10 kte
Monday, October 19, 2009
Monday 10/19/2009
Crossfit Main WoD:
Weighted Pull Ups
1-1-1-1-1-1-1
70 - 75 - 80(F) - 80 - 85(F) - 85(F) - 85(F)
3x 10 Side Bends @ 45lbs.
2x 10 Slashers @ 40lbs.
Timed - 18:04
30 Box Jumps @ 24"
50 KtE
100 Push Ups
Weighted Pull Ups
1-1-1-1-1-1-1
70 - 75 - 80(F) - 80 - 85(F) - 85(F) - 85(F)
3x 10 Side Bends @ 45lbs.
2x 10 Slashers @ 40lbs.
Timed - 18:04
30 Box Jumps @ 24"
50 KtE
100 Push Ups
Missed my PR on weighted pull-ups by 10lbs. I actually thought I would miss it by more than that because of my vacation.
Thursday, October 15, 2009
Thursday 10/15/2009
9-1 Ladder - Timed - 6:54
Decline Push Ups @ 30"
Left Leg Lunges @ 2 x 25lbs.
Right Leg Lunges @ 2 x 25lbs.
5x - Timed - 22:30
25 (each side) Mountain Climbers
25 (each side) Bicycle Sit Ups
25 Back Extensions
10 (each side) Jumping Lunges
10 Wide Push Ups
10 Diamond Pus Ups
This whole workout killed me more than yesterdays. Pukey almost visited on round 4. God it feels good to workout again but it still really hurts.
Decline Push Ups @ 30"
Left Leg Lunges @ 2 x 25lbs.
Right Leg Lunges @ 2 x 25lbs.
5x - Timed - 22:30
25 (each side) Mountain Climbers
25 (each side) Bicycle Sit Ups
25 Back Extensions
10 (each side) Jumping Lunges
10 Wide Push Ups
10 Diamond Pus Ups
This whole workout killed me more than yesterdays. Pukey almost visited on round 4. God it feels good to workout again but it still really hurts.
Wednesday, October 14, 2009
Wednesday 10/14/2009
Fran - timed 12:44
21-15-9
Thrusters @ 95lbs.
Pull ups
1x
25 Sprawl Ball @ 20lb. ball
50 Sit Ups
1 x
12 Sprawl Ball @ 20lb. ball
THIS SUCKED! It was a weak workout that I couldn't even finish. First workout since getting back from vacation but it felt good to get it out of the way. Tomorrow starts my 9 day punishment w/ Scott.
21-15-9
Thrusters @ 95lbs.
Pull ups
1x
25 Sprawl Ball @ 20lb. ball
50 Sit Ups
1 x
12 Sprawl Ball @ 20lb. ball
THIS SUCKED! It was a weak workout that I couldn't even finish. First workout since getting back from vacation but it felt good to get it out of the way. Tomorrow starts my 9 day punishment w/ Scott.
Monday, August 31, 2009
Monday 8/31/2009
Count up / count down
10 lunges (each side)
20 double sit-ups
30 push-ups
40 sit-ups
50 second plank
40 sit-ups
30 push-ups
20 double sit-ups
10 lunges (each side)
Good short workout.
10 lunges (each side)
20 double sit-ups
30 push-ups
40 sit-ups
50 second plank
40 sit-ups
30 push-ups
20 double sit-ups
10 lunges (each side)
Good short workout.
Sunday, August 30, 2009
Sunday 8/30/2009
10-1 countdown timed* 1hour 53 seconds
25 yard hill climb
10 squat jumps
10 burpees
10 sit-ups
10 box jumps 24" 24" 12"
10 decline push ups
This workout really sucked ass mainly because it was near 100 degrees and the humidity was really high also.
25 yard hill climb
10 squat jumps
10 burpees
10 sit-ups
10 box jumps 24" 24" 12"
10 decline push ups
This workout really sucked ass mainly because it was near 100 degrees and the humidity was really high also.
Thursday, August 27, 2009
Thursday 8/27/2009
Filthy Fifty timed 40:38
50 box jumps
50 jumping pull ups
50 kettle bell swings @ 35lbs.
50 walking lunges
50 kte
50 push press @ 45lbs.
50 back extentions
50 wall balls @ 20lbs.
50 burpees
50 double unders
50 box jumps
50 jumping pull ups
50 kettle bell swings @ 35lbs.
50 walking lunges
50 kte
50 push press @ 45lbs.
50 back extentions
50 wall balls @ 20lbs.
50 burpees
50 double unders
Wednesday, August 26, 2009
Tuesday, August 25, 2009
Monday, August 24, 2009
Monday 8/24/2009
5x
5 Box Jump @ 42"
10 Overhead Ball Throw from Bosu w/ 20lb.
10 KtE
10 Slashers (each side) @ 35lb.
10 Side Bends (each side) @ 35lb.
10 Dumbbell Thrusters @ 2x35lb.
10 Renegade Rows @ 2x35lb.
10 Bicycle Sit Ups (each side)
10 Sit Ups
10 Double Sit Ups
God I hate Scott for making this workout! Had to have been our toughest workout yet. And that's saying a lot.
5 Box Jump @ 42"
10 Overhead Ball Throw from Bosu w/ 20lb.
10 KtE
10 Slashers (each side) @ 35lb.
10 Side Bends (each side) @ 35lb.
10 Dumbbell Thrusters @ 2x35lb.
10 Renegade Rows @ 2x35lb.
10 Bicycle Sit Ups (each side)
10 Sit Ups
10 Double Sit Ups
God I hate Scott for making this workout! Had to have been our toughest workout yet. And that's saying a lot.
Sunday, August 23, 2009
Sunday 8/23/2009
"Jones Crawl" - modified - timed 6:43 (PR - Old PR was 8:36 on 10/21/2008)
3 rounds
10 deadlift @ 81% bodyweight (175lbs.)
25 box jump @ 24" box
3x
500 Meter Row
10 Weighted Sit Ups @ 35, 35, 40lbs.
10 Pull Ups
10 Dips
10 Decline Push Ups @ 24"
PR on Jones Crawl by 1 minute, 53 seconds with 5 extra pounds on the last set. Need rest now, Pukie is near.
3 rounds
10 deadlift @ 81% bodyweight (175lbs.)
25 box jump @ 24" box
3x
500 Meter Row
10 Weighted Sit Ups @ 35, 35, 40lbs.
10 Pull Ups
10 Dips
10 Decline Push Ups @ 24"
PR on Jones Crawl by 1 minute, 53 seconds with 5 extra pounds on the last set. Need rest now, Pukie is near.
Friday, August 21, 2009
Friday 8/21/2009
CrossFit WoD - Timed 14:20 (PR 13:35 on 6/22) (15:42 with additional 100 ft Walking lunge +3 Pull ups +3 Sit ups )
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups
Threw in 30 push-ups at the end. Not feeling too good and pissed because I didn't set new PR.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups
Threw in 30 push-ups at the end. Not feeling too good and pissed because I didn't set new PR.
Thursday, August 20, 2009
Thursday 8/20/2009
Row/Bike/Run
Timed - 50:59
Row 1500 Meters
Bike 10k
Run 1.5 Miles
Groin started to really tighten up during the run and I had to slow down and this along with the two defective bikes I was on really hurt my time. Oh well. better next time.
Timed - 50:59
Row 1500 Meters
Bike 10k
Run 1.5 Miles
Groin started to really tighten up during the run and I had to slow down and this along with the two defective bikes I was on really hurt my time. Oh well. better next time.
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Tuesday 8/18/2009
5x
15 Box Jumps @ 28"
15 Weighted Sit Ups @ 30lbs.
5x
5 Squats @ 205 (first set) then 185 remaining 4 sets.
12 Pull Ups
3x
10 Anchored Russian Twist @ 35lbs.
10 (Each Side) Walking Lunges @ 2x35lbs.
15 Box Jumps @ 28"
15 Weighted Sit Ups @ 30lbs.
5x
5 Squats @ 205 (first set) then 185 remaining 4 sets.
12 Pull Ups
3x
10 Anchored Russian Twist @ 35lbs.
10 (Each Side) Walking Lunges @ 2x35lbs.
Monday, August 17, 2009
Monday 8/17/2009
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Totals:
Double unders: 70,27, 33, 15 = total of 145
Sit-ups: 72, 44, 29, 18 = total of 163
Push up Variation Workout
3x
20 Explosive Plyometric Push Ups
25 (each side) Bicycle sit ups
20 Alligator Push ups
60 Second Plank
10 Pushup to knee tuck - feet on plyo ball
Rest between sets
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Totals:
Double unders: 70,27, 33, 15 = total of 145
Sit-ups: 72, 44, 29, 18 = total of 163
Push up Variation Workout
3x
20 Explosive Plyometric Push Ups
25 (each side) Bicycle sit ups
20 Alligator Push ups
60 Second Plank
10 Pushup to knee tuck - feet on plyo ball
Rest between sets
Friday, August 14, 2009
Thursday, August 13, 2009
Thursday 8/13/2009
5x
25 Squats
20 Double Sit Ups
15 Push Ups
10 Jumping Squats
5x
Partner Work
P1 - 100 Yard ball throw @ 20lb. ball (ouch! Almost puked a couple of times)
P2 - Sprint until P1 is done
CrossFit WoD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
10 + 6 weak as hell after all the other stuff. I need to do more pullups
25 Squats
20 Double Sit Ups
15 Push Ups
10 Jumping Squats
5x
Partner Work
P1 - 100 Yard ball throw @ 20lb. ball (ouch! Almost puked a couple of times)
P2 - Sprint until P1 is done
CrossFit WoD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
10 + 6 weak as hell after all the other stuff. I need to do more pullups
Wednesday, August 12, 2009
Sunday, August 9, 2009
Sunday 8/9/2009
All day grass volleyball doubles tournament.
8 matches total. Lost in the semi's.
TIRED TIRED TIRED
8 matches total. Lost in the semi's.
TIRED TIRED TIRED
Saturday, August 8, 2009
Saturday 8/8/2009
Run
4.2 mile run on Westcliff in Santa Cruz
This was kinda a rest day just because I didn't do any weights but I guess it doesn't count as a full rest day. Let's say.... Active Rest Day.
4.2 mile run on Westcliff in Santa Cruz
This was kinda a rest day just because I didn't do any weights but I guess it doesn't count as a full rest day. Let's say.... Active Rest Day.
Friday, August 7, 2009
Friday 8/7/2009
Pool workout
3 x's
25 meter freestyle laps
20 Pool rope overhead presses
2 x's
50 meter
Rabbit Hops: Hop as high as possible on both feet using just the ankle drive and continue in a straight line forward
Zig Zag Hops: Stand on one side of a lane line and hop side to side across it while moving forward so that each jump is at a 45 degree angle
1 x's
50 meter
Squat Jumps: Start in a forward lunge position w/ water at shoulder level. Propel yourself upward while shifting legs to the opposite lunge position prior to landing
Approach and Attack: Using a two, three, and four steps technique, attempt an approach, jump and swing the arms forward as though hitting the ball. The body should start up with water at chest height and prior to the jump, the water should be shoulder height.
Squat Frog Jumps: A squat jump starting from below the waterline and propelling yourself out of the water as high as possible.
20 Knee Tuck Jump: Standing in waist deep water, squat, explode upward and tuck the knees up to the chest as you clear the surface as though sitting on the water
20 Block Jump: Standing in chest-deep water with hands prepared to block, squat, explode upward pressing across the net with hands appropriately place for the blocking position, then land
20 Blocking w/ transition: Same as block jump only upon landing take a first step as though transition to an attack approach
20 Arm Swing: Standing in squat position, w/ water at shoulder level. Arms should be straight and behind, swing them forward as though hitting the ball
3 x's
25 meter freestyle laps
20 Pool rope overhead presses
2 x's
50 meter
Rabbit Hops: Hop as high as possible on both feet using just the ankle drive and continue in a straight line forward
Zig Zag Hops: Stand on one side of a lane line and hop side to side across it while moving forward so that each jump is at a 45 degree angle
1 x's
50 meter
Squat Jumps: Start in a forward lunge position w/ water at shoulder level. Propel yourself upward while shifting legs to the opposite lunge position prior to landing
Approach and Attack: Using a two, three, and four steps technique, attempt an approach, jump and swing the arms forward as though hitting the ball. The body should start up with water at chest height and prior to the jump, the water should be shoulder height.
Squat Frog Jumps: A squat jump starting from below the waterline and propelling yourself out of the water as high as possible.
20 Knee Tuck Jump: Standing in waist deep water, squat, explode upward and tuck the knees up to the chest as you clear the surface as though sitting on the water
20 Block Jump: Standing in chest-deep water with hands prepared to block, squat, explode upward pressing across the net with hands appropriately place for the blocking position, then land
20 Blocking w/ transition: Same as block jump only upon landing take a first step as though transition to an attack approach
20 Arm Swing: Standing in squat position, w/ water at shoulder level. Arms should be straight and behind, swing them forward as though hitting the ball
Thursday, August 6, 2009
Thursday 8/6/2009
Track Workout
15 Deck Squats @ 20lbs.
50 Yard high knees
50 Mountain Climbers
50 Yard butt kickers
50 jump ropes
100 Yard Overhead Slosh Pipe Walk
50 Yard bear crawl
10 Burpees
50 Yard Sprint
15 Deck Squats @ 20lbs.
50 Yard high knees
50 Mountain Climbers
100 Yard Overhead Slosh Pipe Walk
50 Mountain Climbers
50 Yard butt kickers
50 jump ropes
21-15-9/42-30-18
Pull Ups
Sit Ups
15 Deck Squats @ 20lbs.
50 Yard high knees
50 Mountain Climbers
50 Yard butt kickers
50 jump ropes
100 Yard Overhead Slosh Pipe Walk
50 Yard bear crawl
10 Burpees
50 Yard Sprint
15 Deck Squats @ 20lbs.
50 Yard high knees
50 Mountain Climbers
100 Yard Overhead Slosh Pipe Walk
50 Mountain Climbers
50 Yard butt kickers
50 jump ropes
21-15-9/42-30-18
Pull Ups
Sit Ups
Wednesday, August 5, 2009
Wednesday 8/5/2009
5 x's
25 weighted situps @ 25lbs.
10 Pull-ups
50 Double unders
60 second bridge
5 Renegade Rows @ 35lbs.
10 lat rows
25 weighted situps @ 25lbs.
10 Pull-ups
50 Double unders
60 second bridge
5 Renegade Rows @ 35lbs.
10 lat rows
Tuesday, August 4, 2009
Tuesday 8/4/2009
Track Workout
21-15-9
Wall Jumps
Wall Ball @ 10lb. Ball
5x
10 Mr. Spectacular (Modified)
10 KtE
200 Yards Ball Throw
90˚
45˚
0˚
200 Yards Overhead Throw
Modified Mr. Spectaculars were done because we didn't have dumbells for the Clean and Press, and we subbed full squat jump at the end.
Ball throws were 90˚ = straight up, 45˚, then 0˚ = straight from the chest out.
21-15-9
Wall Jumps
Wall Ball @ 10lb. Ball
5x
10 Mr. Spectacular (Modified)
10 KtE
200 Yards Ball Throw
90˚
45˚
0˚
200 Yards Overhead Throw
Modified Mr. Spectaculars were done because we didn't have dumbells for the Clean and Press, and we subbed full squat jump at the end.
Ball throws were 90˚ = straight up, 45˚, then 0˚ = straight from the chest out.
Monday, August 3, 2009
Monday 8/3/2009
Timed - 7:00
150 Dumbbell Swings @ 40lbs.
4x - w/ 15lb. Weight Vest
Run 400 Meters
25 Push Ups
25 Double Unders
Absolutely hate Scott for putting the running on the workout with the weight vest but it's what I get for saying that I need to start doing all the workouts with a vest on. It felt good to do though.
150 Dumbbell Swings @ 40lbs.
4x - w/ 15lb. Weight Vest
Run 400 Meters
25 Push Ups
25 Double Unders
Absolutely hate Scott for putting the running on the workout with the weight vest but it's what I get for saying that I need to start doing all the workouts with a vest on. It felt good to do though.
Sunday, August 2, 2009
Sunday 8/2/2009
4 x's
50 Mountain Climbers
50 Bicycles
80 Crunches
40 Air Squats
25 Push-ups
25 Full Sit-ups
Pool workout:
3 x's
25 meters freestyle swim
25 meters bunny hops (all calves)
25 meters side hops
The bunny hops and the side hops in the pool really kicked my butt. It was nice do a pool workout and it felt really good too. Have to do more of these.
50 Mountain Climbers
50 Bicycles
80 Crunches
40 Air Squats
25 Push-ups
25 Full Sit-ups
Pool workout:
3 x's
25 meters freestyle swim
25 meters bunny hops (all calves)
25 meters side hops
The bunny hops and the side hops in the pool really kicked my butt. It was nice do a pool workout and it felt really good too. Have to do more of these.
Saturday, August 1, 2009
Friday, July 31, 2009
Thursday, July 30, 2009
Thursday 7/30/2009
"DECK O WOD" - modified time -
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
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
Wednesday, July 29, 2009
Wednesday 7/29/2009
1-10-10-1 - Timed 46:24
Box Jumps @ 24"
Renegade Rows @ 2 x's 35lbs.
Pull Ups
3x
10 Overhead Ball Throw from Bosu @ 13lbs.
10 KtE
110 Reps total (2 rounds at each rep including 10). This workout really sucked balls. I brought my weight vest in with me cause I thought I would actually use it for this workout. Later I actually read the workout more carefully and realized that would be insane....Not just insane...but FUCKING insane! Renegades were Push UP/Row Right/Row Left. This is my first time doing Renegades at this weight.
Box Jumps @ 24"
Renegade Rows @ 2 x's 35lbs.
Pull Ups
3x
10 Overhead Ball Throw from Bosu @ 13lbs.
10 KtE
110 Reps total (2 rounds at each rep including 10). This workout really sucked balls. I brought my weight vest in with me cause I thought I would actually use it for this workout. Later I actually read the workout more carefully and realized that would be insane....Not just insane...but FUCKING insane! Renegades were Push UP/Row Right/Row Left. This is my first time doing Renegades at this weight.
Tuesday, July 28, 2009
Tuesday 7/28/2009
Track Workout
3x
10 Jumping Squats – 5 second Static Hold at bottom of each squat
50 Mountain Climbers
25x
Knee Jumps
Sprint 5 Yards
10 Push Ups
3x
50 Bleacher Toe Touches
20 Dips
1 hour rest then Gym
21-15-9
Lunges (each side) @ 95lbs.
Pull Ups
3x
10 Jumping Squats – 5 second Static Hold at bottom of each squat
50 Mountain Climbers
25x
Knee Jumps
Sprint 5 Yards
10 Push Ups
3x
50 Bleacher Toe Touches
20 Dips
1 hour rest then Gym
21-15-9
Lunges (each side) @ 95lbs.
Pull Ups
Monday, July 27, 2009
Monday 7/27/2009
5x
10 Deck Squats @ 35lbs.
15 Back Extensions @ 25lbs.
15 Dips @ 25lbs.
Row 1500 Meters
25 Box Jumps @ 24"
Row 1000 Meters
25 Burpees
Row 500 Meters
25 Weighted Sit Ups @ 25lbs.
Austin came back to Club One and trained with us and it rocked. I think we broke Austin 5x's.
10 Deck Squats @ 35lbs.
15 Back Extensions @ 25lbs.
15 Dips @ 25lbs.
Row 1500 Meters
25 Box Jumps @ 24"
Row 1000 Meters
25 Burpees
Row 500 Meters
25 Weighted Sit Ups @ 25lbs.
Austin came back to Club One and trained with us and it rocked. I think we broke Austin 5x's.
Sunday, July 26, 2009
Sunday 7/26/2009
5 x's
20 Weighted sit-ups @ 25lbs.
20 box jumps @ 18"
20 Y's, T's, and I's @ 10lbs.
20 Bicycles (40 total)
20 Crunches
4 x's
10 Leg raises on pull-up rack
10 Overhead squats @ 45lbs.
10 Burpees
10 Leg raises w/ hip thrust
Good workout done at Santa Clara high after my individuals. Tiring and went for a swim after.
20 Weighted sit-ups @ 25lbs.
20 box jumps @ 18"
20 Y's, T's, and I's @ 10lbs.
20 Bicycles (40 total)
20 Crunches
4 x's
10 Leg raises on pull-up rack
10 Overhead squats @ 45lbs.
10 Burpees
10 Leg raises w/ hip thrust
Good workout done at Santa Clara high after my individuals. Tiring and went for a swim after.
Saturday, July 25, 2009
Thursday, July 23, 2009
Thursday 7/23/2009
Track workout
6 x’s
20 Squats w/ 20 second hold at bottom of last squat
20 Push-ups w/ 10 second hold at bottom of last push-up
60 second bridge
100 rope jumps
3 x’s
Partner work with 10lb. medicine ball
10 Push Press (basketball pass)
Overhead throw (soccer throw in)
Underhand throw (slight bend in knees)
Workout @ Club One after
3 x's
10 L pull-ups
10 back extensions @ 25lbs.
40 bicycles (20 each side)
3 x's
20 Decline handstand push-ups
10 Goblet Squats @ 70lbs.
20 Slashers (10 each side)
10 x's ab wheel
6 x’s
20 Squats w/ 20 second hold at bottom of last squat
20 Push-ups w/ 10 second hold at bottom of last push-up
60 second bridge
100 rope jumps
3 x’s
Partner work with 10lb. medicine ball
10 Push Press (basketball pass)
Overhead throw (soccer throw in)
Underhand throw (slight bend in knees)
Workout @ Club One after
3 x's
10 L pull-ups
10 back extensions @ 25lbs.
40 bicycles (20 each side)
3 x's
20 Decline handstand push-ups
10 Goblet Squats @ 70lbs.
20 Slashers (10 each side)
10 x's ab wheel
Wednesday, July 22, 2009
Wednesday 7/22/2009
Played 2 hours volleyball
This killed my legs for the next workout with scott.
Max Weighted Pull-ups
3 @ 45
3 @ 55
2 @ 65
2 @ 80
Fail @ 90
Fail @ 90
Fail @ 90
1 @ 90
1 @ 95 (PR)
Max Weighted Dips
2 @ 90
1 @ 95
1 @ 110
Fail @ 115
1 @ 115 (PR)
5 x's Manmakers @ 30lbs.
100 double unders
Once I got to the manmakers I was done. My body basically told me to piss off. Tough night.
This killed my legs for the next workout with scott.
Max Weighted Pull-ups
3 @ 45
3 @ 55
2 @ 65
2 @ 80
Fail @ 90
Fail @ 90
Fail @ 90
1 @ 90
1 @ 95 (PR)
Max Weighted Dips
2 @ 90
1 @ 95
1 @ 110
Fail @ 115
1 @ 115 (PR)
5 x's Manmakers @ 30lbs.
100 double unders
Once I got to the manmakers I was done. My body basically told me to piss off. Tough night.
Tuesday, July 21, 2009
Tuesday 7/21/2009
Track workout
Partner work with groups of 4
3 x's
10 Partner "Wall Ball" w/ 10lb. ball
Sit-ups until wall ball completed by partner
10 Partner "Wall Ball" w/ 10lb. ball
Push ups until wall ball completed by partner
4 x's
3 Suicides (10yd. 20yd. 30yd. = 1)
Russian Twist until suicides completed by partner
Jump rope until suicides completed by partner
rest
Partner work with groups of 4
3 x's
10 Partner "Wall Ball" w/ 10lb. ball
Sit-ups until wall ball completed by partner
10 Partner "Wall Ball" w/ 10lb. ball
Push ups until wall ball completed by partner
4 x's
3 Suicides (10yd. 20yd. 30yd. = 1)
Russian Twist until suicides completed by partner
Jump rope until suicides completed by partner
rest
Monday 7/20/2009
4 mile run
6 x's 100' hill climbs after the run
@ Rancho San Antonio
2 hours playing volleyball
3 x's 10
Russian Twists @ 35lbs.(each side)
Deck Squats @ 35lbs.
Back extensions @ 25lbs.
3 x's 10
Pull-ups
Piston Press @ 2x's 35lbs.
Goblet Squats @ 65lbs.
16 Thrusters @ 95lbs.
- Found a hill at Rancho and did 6 hill sprints which felt really good. Next time I'll do it with the weight vest.
I was totally drained while doing the Thrusters and my legs felt like jello after jumping for 2 hours at volleyball, plus the running.
6 x's 100' hill climbs after the run
@ Rancho San Antonio
2 hours playing volleyball
3 x's 10
Russian Twists @ 35lbs.(each side)
Deck Squats @ 35lbs.
Back extensions @ 25lbs.
3 x's 10
Pull-ups
Piston Press @ 2x's 35lbs.
Goblet Squats @ 65lbs.
16 Thrusters @ 95lbs.
- Found a hill at Rancho and did 6 hill sprints which felt really good. Next time I'll do it with the weight vest.
I was totally drained while doing the Thrusters and my legs felt like jello after jumping for 2 hours at volleyball, plus the running.
Friday, July 17, 2009
Thursday, July 16, 2009
Thursday 7/16/2009
A.M. Workout with Scott
Bench for Max
5 x 135lbs.
5 x 155lbs.
3 x 185lbs.
3 x 205lbs.
1 x 215lbs.
1 x 225lbs.(Old PR)
1 x 235lbs.(New PR)
1 x 245lbs.(Fail)
1 x 245lbs.(Fail)
2x
5 Renegade Row (Each Side) @ 2x30lbs.
10 KtE
15 Pull Ups
25 Push Ups
30 Sit Ups
P.M. Track Workout
50 second plank
50 meters walking lunges
50 sit-ups
50 meters walking lunges
50 push-ups
50 meters walking lunges
50 bicycles (each side)
50 meters walking lunges
This was a quick track workout that took about 13 minutes for everyone to finish. Hopefully their legs will be feeling it tomorrow. After I finished on the track I had some time to kill so I went in and did some of Fred's agility drills. SUCKED! God i'm big and slow.
Bench for Max
5 x 135lbs.
5 x 155lbs.
3 x 185lbs.
3 x 205lbs.
1 x 215lbs.
1 x 225lbs.(Old PR)
1 x 235lbs.(New PR)
1 x 245lbs.(Fail)
1 x 245lbs.(Fail)
2x
5 Renegade Row (Each Side) @ 2x30lbs.
10 KtE
15 Pull Ups
25 Push Ups
30 Sit Ups
P.M. Track Workout
50 second plank
50 meters walking lunges
50 sit-ups
50 meters walking lunges
50 push-ups
50 meters walking lunges
50 bicycles (each side)
50 meters walking lunges
This was a quick track workout that took about 13 minutes for everyone to finish. Hopefully their legs will be feeling it tomorrow. After I finished on the track I had some time to kill so I went in and did some of Fred's agility drills. SUCKED! God i'm big and slow.
Wednesday, July 15, 2009
Wednesday 7/15/2009
Played 2 hours of volleyball. Was going to work out afterwards but my legs were toast. Felt good to really play some ball though.
Tuesday, July 14, 2009
Tuesday 7/14/2009
Track Workout
Tabata: 8 rnds. each exercise then next exercise
20 seconds on, 10 seconds off
Tabata Pullups 15, 10, 8, 7, 5, 6, 5, 7
Tabata Pushups 15, 16, 12, 10, 10, 8, 9, 4
Tabata Situps 8, 9, 10, 10, 11, 10, 9, 8
Tabata Squats 16, 12, 14, 12, 10, 11, 7, 11
Last set of pushups killed as did the squats.
5 x's w/ 15lb. weight vest
5 burpees
5 bleachers
So I got my new toy and it's a Strength Systems weight vest. Starting out with 15lbs. in it for now. Very nice vest, great fit, great strapping system = very happy Peter.
Added the vest for the burpees and bleachers and it almost killed me. Had to stop every couple of times but was really happy about having it on and completing the workout!
Tabata: 8 rnds. each exercise then next exercise
20 seconds on, 10 seconds off
Tabata Pullups 15, 10, 8, 7, 5, 6, 5, 7
Tabata Pushups 15, 16, 12, 10, 10, 8, 9, 4
Tabata Situps 8, 9, 10, 10, 11, 10, 9, 8
Tabata Squats 16, 12, 14, 12, 10, 11, 7, 11
Last set of pushups killed as did the squats.
5 x's w/ 15lb. weight vest
5 burpees
5 bleachers
So I got my new toy and it's a Strength Systems weight vest. Starting out with 15lbs. in it for now. Very nice vest, great fit, great strapping system = very happy Peter.
Added the vest for the burpees and bleachers and it almost killed me. Had to stop every couple of times but was really happy about having it on and completing the workout!
Monday, July 13, 2009
Monday 7/13/2009
AM
4.2 mile run at Rancho San Antonio in the hills.
It was 95 degrees and the hills really did a number on me. Tough run but needed. Sweat about 5 lbs. of water weight off.
PM
21-18-15-12-9-6-3 - Timed - 14:56
Back squats @ 155lbs
Clapping Push Ups
21-15-9
Ab Wheel
Box Step Ups (Each Side) @ 2x35lbs
1-Leg Straight Leg Deadlift @ 2x30lbs
4.2 mile run at Rancho San Antonio in the hills.
It was 95 degrees and the hills really did a number on me. Tough run but needed. Sweat about 5 lbs. of water weight off.
PM
21-18-15-12-9-6-3 - Timed - 14:56
Back squats @ 155lbs
Clapping Push Ups
21-15-9
Ab Wheel
Box Step Ups (Each Side) @ 2x35lbs
1-Leg Straight Leg Deadlift @ 2x30lbs
Sunday, July 12, 2009
Sunday 7/12/2009
Run 3.2 miles around the neighborhood.
- lost my damn watch! Hopefully find it tomorrow.
- lost my damn watch! Hopefully find it tomorrow.
Thursday, July 9, 2009
Thursday 7/9/2009
Track workout
10 x's
100 meter sprints
3 x's
10 Partner Ball Throws (10 each side)
10 Ball sit-ups & throw w/ partner
3 x's
25 Bicycle sit-ups each side
10 KTE
Had to alter it a little bit for the girls since they couldn't do any KTE. Had them do double the bicycles and they did some other ab work while Scott and I pounded this out. Sprints were tough but really good. I think we all came away sore from the sprints. Good job putting this one together Scott!
10 x's
100 meter sprints
3 x's
10 Partner Ball Throws (10 each side)
10 Ball sit-ups & throw w/ partner
3 x's
25 Bicycle sit-ups each side
10 KTE
Had to alter it a little bit for the girls since they couldn't do any KTE. Had them do double the bicycles and they did some other ab work while Scott and I pounded this out. Sprints were tough but really good. I think we all came away sore from the sprints. Good job putting this one together Scott!
Wednesday, July 8, 2009
Wednesday 7/8/2009
10-1 Ladder - Timed - 14:16
Hang Power Clean @ 75lbs.
DB Swing @ 55lbs.
Box Jump @ 24"
Did a light workout that still killed me but I finished it off with an hour of volleyball after.
Hang Power Clean @ 75lbs.
DB Swing @ 55lbs.
Box Jump @ 24"
Did a light workout that still killed me but I finished it off with an hour of volleyball after.
Tuesday, July 7, 2009
Tuesday 7/7/2009
Track workout
Girls & others did:
7 rounds for time Erin: 26:57
40 lunges (20 each side) Kira: 27:09
5 wide Push-ups April: 24:00
5 diamond Push-ups Christine: 26:58
5 clapping Push-ups Fred: 28:26
10 Jumping Pull-ups Ed: 27:40
Didn't really watch their form so Scott suggested that we split up the groups next time to enable us to observe. Think that will work out well since we'll have more girls there next week.
Scott & I did:
7 rounds for time
40 lunges (20 each side)
10 wide Push-ups Scott: 19:41
10 diamond Push-ups Peter: 27:51
5 clapping Push-ups
10 Pull-ups
Yeah so I got fully spanked on this one by Scott but it will only make me want to improve more.
After the 7 rounds all of us did:
10 minutes of 100 yard+ ball throws w/ 12lb. ball for Scott and I and lighter weights for the others. Some of them alternated also due to lack of balls.
Overhead throw (soccer style)
Backwards throw
Chest pass (basketball style)
The ball throws really finished off this workout in a painful way. I'm looking forward to hearing from the girls tomorrow and seeing how they're feeling. I'm evil and I love it. I blame Scott! I get my 20 lbs. weight vest this Friday so I'm super stoked on that one! I think I'll start doing everything with that damned thing on.
Girls & others did:
7 rounds for time Erin: 26:57
40 lunges (20 each side) Kira: 27:09
5 wide Push-ups April: 24:00
5 diamond Push-ups Christine: 26:58
5 clapping Push-ups Fred: 28:26
10 Jumping Pull-ups Ed: 27:40
Didn't really watch their form so Scott suggested that we split up the groups next time to enable us to observe. Think that will work out well since we'll have more girls there next week.
Scott & I did:
7 rounds for time
40 lunges (20 each side)
10 wide Push-ups Scott: 19:41
10 diamond Push-ups Peter: 27:51
5 clapping Push-ups
10 Pull-ups
Yeah so I got fully spanked on this one by Scott but it will only make me want to improve more.
After the 7 rounds all of us did:
10 minutes of 100 yard+ ball throws w/ 12lb. ball for Scott and I and lighter weights for the others. Some of them alternated also due to lack of balls.
Overhead throw (soccer style)
Backwards throw
Chest pass (basketball style)
The ball throws really finished off this workout in a painful way. I'm looking forward to hearing from the girls tomorrow and seeing how they're feeling. I'm evil and I love it. I blame Scott! I get my 20 lbs. weight vest this Friday so I'm super stoked on that one! I think I'll start doing everything with that damned thing on.
Monday, July 6, 2009
Monday 7/6/2009
Jackie - Timed 12:03 - PR (Old PR 12:38 on 3/6)
1000 Meter Row
50 Thrusters @ 45lbs.
30 Pull ups
3x
10 DB Floor Press @ 2x30lbs.
10 Mr. Spectacular @ 2x30lbs.
10 Ball throw from Bosu @ 13lbs.
Started in on the Mr. Spectaculars and almost died trying to get the weight up. I played two hours of volleyball before this and my legs were already dead. Got a new PR but know that I would've blown it away if I was a little fresher. Honestly think the Rowing killed me the most...SAD.
1000 Meter Row
50 Thrusters @ 45lbs.
30 Pull ups
3x
10 DB Floor Press @ 2x30lbs.
10 Mr. Spectacular @ 2x30lbs.
10 Ball throw from Bosu @ 13lbs.
Started in on the Mr. Spectaculars and almost died trying to get the weight up. I played two hours of volleyball before this and my legs were already dead. Got a new PR but know that I would've blown it away if I was a little fresher. Honestly think the Rowing killed me the most...SAD.
Saturday, July 4, 2009
Friday, July 3, 2009
Friday 7/3/2009
"Jason" - timed - 28:30
*Modified
100 Squats
10 Dips
15 Pull Ups
75 Squats
30 Push-ups
30 Pull Ups
50 Squats
45 Push-ups
45 Pull Ups
25 Squats
60 Push-ups
60 Pull Ups
Subbed 2 dips and 2 pull-ups for the first set til I had a painful feeling in my shoulder and switched to 3 push-ups and 2 pull-ups for every muscle up. Shoulder felt better doing push-ups and pull-ups than dips. Still a tough workout that had me leaving a nice sized puddle on the floor.
*Modified
100 Squats
10 Dips
15 Pull Ups
75 Squats
30 Push-ups
30 Pull Ups
50 Squats
45 Push-ups
45 Pull Ups
25 Squats
60 Push-ups
60 Pull Ups
Subbed 2 dips and 2 pull-ups for the first set til I had a painful feeling in my shoulder and switched to 3 push-ups and 2 pull-ups for every muscle up. Shoulder felt better doing push-ups and pull-ups than dips. Still a tough workout that had me leaving a nice sized puddle on the floor.
Thursday, July 2, 2009
Thursday 7/2/2009
Track workout
Jingle Jangles
10 Rounds 30sec. on/30sec. off
21-15-9 - Timed, 21:30
Bleachers
Bicycle Sit Ups (each side)
Decline Push Ups @ 18"
Sit Ups
Bench Dips
Times:
Lauren: 24:56
Erin: 24:51
Brandon: 23:48
This was a great track workout. Tons and tons of stop start on the Jingle Jangles and had to really push through on the bleachers. FUN!
Jingle Jangles
10 Rounds 30sec. on/30sec. off
21-15-9 - Timed, 21:30
Bleachers
Bicycle Sit Ups (each side)
Decline Push Ups @ 18"
Sit Ups
Bench Dips
Times:
Lauren: 24:56
Erin: 24:51
Brandon: 23:48
This was a great track workout. Tons and tons of stop start on the Jingle Jangles and had to really push through on the bleachers. FUN!
Tuesday, June 30, 2009
Tuesday 6/30/2009
Track Workout
Warm up:
800 Meter Jog
3x
1 minute @ each station, no time between stations, rest 1 minute between rounds
Alligator Push Ups
Overhead Slosh Pipe Walk
Alternating 1-handed Wall Ball @ 10lbs.
Double Sit Up
Jump Rope
Jumping Pull Ups
SHDL @ 65lbs.
3x
50 Mountain Climbers
50 Squats
Cool Down:
800 Meter Jog
Monday, June 29, 2009
Monday 6/29/2009
"7x7" + 12lb. weight vest 28:55 - PR (Old PR 32:14)
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
3x
10 Ball throws from Bosu @ 13lbs.
10 Ab Wheel
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
3x
10 Ball throws from Bosu @ 13lbs.
10 Ab Wheel
Sunday, June 28, 2009
Sunday 6/28/2009
Boxing
30 on/30 off - each done with strong foot forward then with weak foot forward
Singles:
Jabs
Cross
Roundhouse kicks
Combos:
7x (left then right - details later)
2x
60 on/60 off
Any combos
3 x's
10 weighted dips @ 25lbs.
15 pull-ups
30 on/30 off - each done with strong foot forward then with weak foot forward
Singles:
Jabs
Cross
Roundhouse kicks
Combos:
7x (left then right - details later)
2x
60 on/60 off
Any combos
3 x's
10 weighted dips @ 25lbs.
15 pull-ups
Friday, June 26, 2009
Friday 6/26/2009
Lynne
5 rounds not timed
Bench for Reps @ 175lbs.
Max Pull-ups
Bench Pull-ups
10 12
10 6
6 10
7 10
7 12
Total:
Bench = 40
Pull-ups = 50
3 x's
10 Hip Extensions @ 35lbs.
10 Russian Twists @ 35lbs. (20 total)
10 Slashers @ 35lbs. (20 total)
50 Weighted Sit-ups @ 35lbs.
This was my first workout back with Scott after his vacation and it was pretty nice. Told him to not do anything with legs since I have lost all use of them today after my track workout yesterday.
:)
5 rounds not timed
Bench for Reps @ 175lbs.
Max Pull-ups
Bench Pull-ups
10 12
10 6
6 10
7 10
7 12
Total:
Bench = 40
Pull-ups = 50
3 x's
10 Hip Extensions @ 35lbs.
10 Russian Twists @ 35lbs. (20 total)
10 Slashers @ 35lbs. (20 total)
50 Weighted Sit-ups @ 35lbs.
This was my first workout back with Scott after his vacation and it was pretty nice. Told him to not do anything with legs since I have lost all use of them today after my track workout yesterday.
:)
Thursday, June 25, 2009
Thursday 6/25/2009
Track workout with Ding
5 Rounds for Time
100 Squats
40 Lunges (20 each side)
35 Push-ups
35 Sit-ups
Timed:
Peter 45:57
Lauren 46:25
This workout killed both of us but it really didn't kick in until later at night
5 Rounds for Time
100 Squats
40 Lunges (20 each side)
35 Push-ups
35 Sit-ups
Timed:
Peter 45:57
Lauren 46:25
This workout killed both of us but it really didn't kick in until later at night
Wednesday, June 24, 2009
Tuesday, June 23, 2009
Tuesday 6/23/2009
So this workout was at the track at Santa Clara High with Alex, Lauren, and Erin from volleyball. They did a great job and busted out a modified Deck of WOD.
Face cards =10
Aces =11
Hearts = push-ups
Diamonds = Burpees
Spades = Sit-ups
Clubs = Squats
Joker = 400 meter run
Timed:
Peter 34:11
Lauren 34:24
Alex 34:34
Erin 34:42
Monday, June 22, 2009
Monday 6/22/2009
Crossfit WOD
Timed: 13:35
Walking Lunges 100'
21 pull-ups
21 sit-ups
Walking Lunges 100'
18 pull-ups
18 sit-ups
Walking Lunges 100'
15 pull-ups
15 sit-ups
Walking Lunges 100'
12 pull-ups
12 sit-ups
Walking Lunges 100'
9 pull-ups
9 sit-ups
Walking Lunges 100'
6 pull-ups
6 sit-ups
3 x's
20 Russian twists @35lbs.
20 Back extensions
This was another quick and dirty workout as I was cooking chili tonight for the family and had to get it on for a nice slow cook.
Timed: 13:35
Walking Lunges 100'
21 pull-ups
21 sit-ups
Walking Lunges 100'
18 pull-ups
18 sit-ups
Walking Lunges 100'
15 pull-ups
15 sit-ups
Walking Lunges 100'
12 pull-ups
12 sit-ups
Walking Lunges 100'
9 pull-ups
9 sit-ups
Walking Lunges 100'
6 pull-ups
6 sit-ups
3 x's
20 Russian twists @35lbs.
20 Back extensions
This was another quick and dirty workout as I was cooking chili tonight for the family and had to get it on for a nice slow cook.
Sunday, June 21, 2009
Sunday 6/21/2009
Fran *Timed @ 8:45
*Matched PR from Feb. at the exact same time. Weird but whatever. NEED TO WORK HARDER!
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Got to the gym about 30 minutes before closing and pounded this out. Fast short workout
*Matched PR from Feb. at the exact same time. Weird but whatever. NEED TO WORK HARDER!
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Got to the gym about 30 minutes before closing and pounded this out. Fast short workout
Wednesday, June 17, 2009
Wednesday 6/17/2009
100s - Timed - 69:00
100 Double unders
100 Push ups
100 Box jumps
100 Walking lunge steps
100 Back extensions
100 Dips
100 Goblet squats @ 50lbs.
100 Sit ups
100 Shoulder press @ 2x20lbs.
100 Bicycle sit ups (each side)
100 Double unders
100 Push ups
100 Box jumps
100 Walking lunge steps
100 Back extensions
100 Dips
100 Goblet squats @ 50lbs.
100 Sit ups
100 Shoulder press @ 2x20lbs.
100 Bicycle sit ups (each side)
Tuesday, June 16, 2009
Tuesday 6/16/2009
21-15-9 - Timed, 5:21
SHDL @ 100lbs.
Dips
2x
25 Box Jumps @ 24"
20 Push ups
15 Box Jumps @ 28"
20 Wide Push ups
10 Box Jumps @ 36"
20 Diamond Push ups
5 Box Jumps @ 42"
Skill: Dead Clean
5-5-5-5-5
45#-45#-65#-95#-115#
(these were the weights for Scott, I can't remember mine so I'll have to wait to check with him)
5 Cleans @ 135#
(same for this weight)
I love these box jump + push ups variation workouts. I'm starting to get these things really knocked out. It always feels strange to start the second round with the 24" box jump after doing 42" right before that. I think next time I'm going to increase this to 3 rounds.
Scott started incorporating Olympic Lifts and I'm super excited. This is something that I never really got into other than squats and it really helps to have somebody else there to watch my form. Did form work, light weight then did a good 5 rep clean.
SHDL @ 100lbs.
Dips
2x
25 Box Jumps @ 24"
20 Push ups
15 Box Jumps @ 28"
20 Wide Push ups
10 Box Jumps @ 36"
20 Diamond Push ups
5 Box Jumps @ 42"
Skill: Dead Clean
5-5-5-5-5
45#-45#-65#-95#-115#
(these were the weights for Scott, I can't remember mine so I'll have to wait to check with him)
5 Cleans @ 135#
(same for this weight)
I love these box jump + push ups variation workouts. I'm starting to get these things really knocked out. It always feels strange to start the second round with the 24" box jump after doing 42" right before that. I think next time I'm going to increase this to 3 rounds.
Scott started incorporating Olympic Lifts and I'm super excited. This is something that I never really got into other than squats and it really helps to have somebody else there to watch my form. Did form work, light weight then did a good 5 rep clean.
Monday, June 15, 2009
Monday 6/15/2009
A.M.
2 mile hike
4x
Run 400 Meters
15 Dumbbell Swings @ 50lbs.
25 Push ups
30 Sit ups
Almost puked about three times with this workout. Brutal just Brutal
Actually had a lot more planned for this workout but this absolutely broke Scott and me.
2 mile hike
4x
Run 400 Meters
15 Dumbbell Swings @ 50lbs.
25 Push ups
30 Sit ups
Almost puked about three times with this workout. Brutal just Brutal
Actually had a lot more planned for this workout but this absolutely broke Scott and me.
Tuesday, June 9, 2009
Tuesday 6/9/2009
Ball 50 - 23:08 *59 seconds slower than my PR but I did all of the sit-ups as overhead sit-ups and not weighted so that slowed me down quite a bit.
With 12lb. ball in hand for every exercise except double unders
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Burpees
50 Sit ups
Push up Variation Workout
3x
20 Explosive Plyometric Push Ups
25 (each side) Bicycle sit ups
20 Alligator Push ups
60 Second Plank
10 Pushup to knee tuck - feet on plyo ball
Rest between sets
Squats
10 @ 115lbs.
10 @ 135lbs.
5 @ 155lbs.
5 @ 175lbs.
5 @ 235lbs.
With 12lb. ball in hand for every exercise except double unders
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Burpees
50 Sit ups
Push up Variation Workout
3x
20 Explosive Plyometric Push Ups
25 (each side) Bicycle sit ups
20 Alligator Push ups
60 Second Plank
10 Pushup to knee tuck - feet on plyo ball
Rest between sets
Squats
10 @ 115lbs.
10 @ 135lbs.
5 @ 155lbs.
5 @ 175lbs.
5 @ 235lbs.
Monday, June 8, 2009
Monday 6/8/2009
1-10 Ring Dips (did the first 5 rounds regular dips then the last 5 rounds on the rings)
10-1 Box Jumps @ 24" Box
4x
10 Ball Throws from Bosu (flat base down)@ 8lbs.
5 Renegade Rows @ 2x25lbs.
10 Pull Ups
5 Mr. Spectaculars
Stopped doing the burpup challenge. Was about 50 behind and my schedule isn't getting easier. Can only do them at the gym. fun but pain in the ass.
Renegade Rows = pushup, left row, push up, right row = 1
10-1 Box Jumps @ 24" Box
4x
10 Ball Throws from Bosu (flat base down)@ 8lbs.
5 Renegade Rows @ 2x25lbs.
10 Pull Ups
5 Mr. Spectaculars
Stopped doing the burpup challenge. Was about 50 behind and my schedule isn't getting easier. Can only do them at the gym. fun but pain in the ass.
Renegade Rows = pushup, left row, push up, right row = 1
Thursday, June 4, 2009
Thursday 6/4/2009
Run
4x
200 Meters
Rest 30 Seconds
2x
400 Meters
Rest 30 Seconds
4x
200 Meters
Rest 30 Seconds
Burpup Challenge Day 4
16 Burpups
*Had to make up for other days.
4x
200 Meters
Rest 30 Seconds
2x
400 Meters
Rest 30 Seconds
4x
200 Meters
Rest 30 Seconds
Burpup Challenge Day 4
16 Burpups
*Had to make up for other days.
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Tuesday 6/2/2009
Row 250 Meters
25 Decline Push-ups @ 4' bar
25 Pull Ups
25 Sit Ups
25 Push Ups
25 Box Jumps
25 KB Swings @ 55lbs.
25 Dead Lifts @ 135lbs. (first 4 were @ 185lbs.)
25 Burpees
25 Dips
25 Bench Press @ 165lbs.
25 Back Extensions
25 Double Unders
25 GHDs
Burpup Challenge Day 3
6 Burpups
Gil Challenged Scott to start a 30 day "Burpup" challenge. Do a burpee and complete a pull up at the top. 2 the first day, add 2 every day for 30 days. I got on this tonight and made up for the lost days by doing 6 tonight. After everything else I did tonight it was a bitch doing these burpup's.
Monday, June 1, 2009
Monday 6/1/2009
"Cindy" - rx'd for rounds - 17 rounds
As many sets in 20 minutes as possible:
5 Pull-ups
10 Push-ups
15 Squats
3x
10 Ab wheel
10 Russian Twist (each side) @ 25lbs.
3x
10 Side bends (each side) @ 45lbs.
3x - on Plyo ball
15 Sit ups
10 Decline push ups (feet on ball)
10 Push ups (hands on ball)
I hit my same PR that I set 6 months ago!!! 6 MONTHS!!! That's so not cool! I don't know what to say about that except time to kick it into high gear and re-dedicate myself.
As many sets in 20 minutes as possible:
5 Pull-ups
10 Push-ups
15 Squats
3x
10 Ab wheel
10 Russian Twist (each side) @ 25lbs.
3x
10 Side bends (each side) @ 45lbs.
3x - on Plyo ball
15 Sit ups
10 Decline push ups (feet on ball)
10 Push ups (hands on ball)
I hit my same PR that I set 6 months ago!!! 6 MONTHS!!! That's so not cool! I don't know what to say about that except time to kick it into high gear and re-dedicate myself.
Thursday, May 28, 2009
Thursday 5/28/2009
500 Single Unders
100 Push-up challenge
set 1 = 21
set 1 = 21
set 1 = 25
set 1 = 21
Super easy day. Just did this in my backyard and it was a nice relaxing day after the 5k run yesterday.
100 Push-up challenge
set 1 = 21
set 1 = 21
set 1 = 25
set 1 = 21
Super easy day. Just did this in my backyard and it was a nice relaxing day after the 5k run yesterday.
Wednesday, May 27, 2009
Tuesday, May 26, 2009
Tuesday 5/27/2009
"Bench Press Fran" - Timed, 9:39 modified with 155lbs. instead of bodyweight
21-15-9
Bench press (155lbs.)
Pull ups
3x
30 Air squats
20 Dips
21-15-9
Bench press (155lbs.)
Pull ups
3x
30 Air squats
20 Dips
Thursday, May 21, 2009
Thursday 5/21/2009
50 Double Unders
Timed Workout - 15:42
50 x's Kettle Bell Swings @ 45lbs.
10 x's Decline Push Ups
40 x's Kettle Bell Swings @ 45lbs.
8 x's Decline Push Ups
30 x's Box Jumps
6 x's Decline Push Ups
20 x's Box Jumps
4 x's Decline Push Ups
10 x's Box Jumps
2 x's Decline Push Ups
50 Double Unders
I am so broken right now. It's about 4 hours after the workout and I just got back from playing and coaching volleyball and I'm totally dead. I think a lot of it has to do with the 200 push-ups yesterday and the lunges w/ weight. Whatever..... Sucks...
Timed Workout - 15:42
50 x's Kettle Bell Swings @ 45lbs.
10 x's Decline Push Ups
40 x's Kettle Bell Swings @ 45lbs.
8 x's Decline Push Ups
30 x's Box Jumps
6 x's Decline Push Ups
20 x's Box Jumps
4 x's Decline Push Ups
10 x's Box Jumps
2 x's Decline Push Ups
50 Double Unders
I am so broken right now. It's about 4 hours after the workout and I just got back from playing and coaching volleyball and I'm totally dead. I think a lot of it has to do with the 200 push-ups yesterday and the lunges w/ weight. Whatever..... Sucks...
Wednesday, May 20, 2009
Wednesday 5/20/2009
5 x's
10 Dips
20 Walking Lunge Steps + 2 x's 25lbs.
10 Pull Ups
4 x's
25 Flights
50 Squats
50 Push Ups
10 Dips
20 Walking Lunge Steps + 2 x's 25lbs.
10 Pull Ups
4 x's
25 Flights
50 Squats
50 Push Ups
Tuesday, May 19, 2009
Tuesday 5/19/2009
WOD
modified weight on bench timed
Row 500 meters
30 Bench Press @ 155lbs.
Row 1000 meters
20 Bench Press @ 155lbs.
Row 2000 meters
10 Bench Press @ 155lbs.
Time: 27:58
2 x's
5 Manmakers 2 x's 25lbs.
15 Box Jumps @ 18"
50 Mtn. Climbers
modified weight on bench timed
Row 500 meters
30 Bench Press @ 155lbs.
Row 1000 meters
20 Bench Press @ 155lbs.
Row 2000 meters
10 Bench Press @ 155lbs.
Time: 27:58
2 x's
5 Manmakers 2 x's 25lbs.
15 Box Jumps @ 18"
50 Mtn. Climbers
Monday, May 18, 2009
Monday 5/18/2009
CPAT test for FireFighter
Timed: 8:36
Previous: 9:50
Knocked 1:14 off my previous time from Oct. 2008
Sick w/ no lung capacity too! hahahaha... suck it!
Timed: 8:36
Previous: 9:50
Knocked 1:14 off my previous time from Oct. 2008
Sick w/ no lung capacity too! hahahaha... suck it!
Friday, May 15, 2009
Friday 5/15/2009
Pull-ups on the minute
11 rounds
66 total pull-ups
21 - 15 - 9
SHDL @ 65lbs.
Dips
500 Single unders
Every Failure / Stoppage = 5 burpees immediately
Total failures = 4
Total burpees = 20
100 Push-ups challenge
Repeating week 4 Day 1
18
22
16
16
max = 24
11 rounds
66 total pull-ups
21 - 15 - 9
SHDL @ 65lbs.
Dips
500 Single unders
Every Failure / Stoppage = 5 burpees immediately
Total failures = 4
Total burpees = 20
100 Push-ups challenge
Repeating week 4 Day 1
18
22
16
16
max = 24
Thursday, May 14, 2009
Thursday 5/14/2009
Rest Day
So I said that last night I had a good workout but I had energy ...... and today I ABSOLUTELY HURT LIKE A BITCH!!! This is a good rest day.
So I said that last night I had a good workout but I had energy ...... and today I ABSOLUTELY HURT LIKE A BITCH!!! This is a good rest day.
Wednesday, May 13, 2009
Wednesday 5/13/2009
Interval Run
Rest 1 Minute Between each run
1x800 Meter
2x400 Meter
4x200 Meter
8x100 Meter
I had a really strong run averaging 8 - 12(max) mph. This was great. Sweated buckets!
3x
10 Partner Ball Throw + Block @ 20lb. Ball (Push up on the ball)
3x (Partner)
10 Ab Wheel
Row
Row until partner does 10 reps then switch. Did 650 Meter Row.
This workout wasn't so bad and I had a good amount of energy after.
Rest 1 Minute Between each run
1x800 Meter
2x400 Meter
4x200 Meter
8x100 Meter
I had a really strong run averaging 8 - 12(max) mph. This was great. Sweated buckets!
3x
10 Partner Ball Throw + Block @ 20lb. Ball (Push up on the ball)
3x (Partner)
10 Ab Wheel
Row
Row until partner does 10 reps then switch. Did 650 Meter Row.
This workout wasn't so bad and I had a good amount of energy after.
Tuesday, May 12, 2009
Tuesday 5/12/2009
Tabata Decline Push-ups (done from the squat rack)
14, 10, 0, 11, 6, 5, 6, 6 Low of 5
* I had the squat rack on the highest level but couldn't get my legs up that high for the third set and since they are sets of 20 seconds on and 10 seconds off by the time I had adjusted it it was time to rest anyways. Fucked up but I'll adjust it for next time.
5x
10 Deck Squats @ 30lbs.
10 Slasher (each side) @ 30lbs.
150 Mountain Climbers
5x
40 Squats
45 second Plank
Had to leave after this to go shower and coach. Felt good to get it in before practice and then go and torture my girls with some of the same things.
14, 10, 0, 11, 6, 5, 6, 6 Low of 5
* I had the squat rack on the highest level but couldn't get my legs up that high for the third set and since they are sets of 20 seconds on and 10 seconds off by the time I had adjusted it it was time to rest anyways. Fucked up but I'll adjust it for next time.
5x
10 Deck Squats @ 30lbs.
10 Slasher (each side) @ 30lbs.
150 Mountain Climbers
5x
40 Squats
45 second Plank
Had to leave after this to go shower and coach. Felt good to get it in before practice and then go and torture my girls with some of the same things.
Monday, May 11, 2009
Monday 5/11/2009
Row 1000 meters
- 25 Pull-ups
- 50 Thrusters @ 95lbs.
- 100 Dips
- 100 Double Unders
- 50 Box Jumps @ 18"
- 25 KTE
Row 1000 meters
- 25 Pull-ups
- 50 Thrusters @ 95lbs.
- 100 Dips
- 100 Double Unders
- 50 Box Jumps @ 18"
- 25 KTE
Row 1000 meters
Sunday, May 10, 2009
Sunday 5/10/2009
"Annie"
Timed: 10:47 *New PR
Old time: 15:39 3/19/2009
50, 40, 30, 20, 10
Double unders
sit-ups
100 push-up challenge
23
28
23
23
33
Timed: 10:47 *New PR
Old time: 15:39 3/19/2009
50, 40, 30, 20, 10
Double unders
sit-ups
100 push-up challenge
23
28
23
23
33
Saturday, May 9, 2009
Friday, May 8, 2009
Friday 5/8/2009
"Ball 50"
Timed: 22:02 *New PR
Old Time 29:58 2/23/2009
- 50 sit-ups
- 50 double unders
- 50 sit-ups
- 50 walking lunges
- 50 sit-ups
- 50 burpees
- 50 sit-ups
Timed: 22:02 *New PR
Old Time 29:58 2/23/2009
- 50 sit-ups
- 50 double unders
- 50 sit-ups
- 50 walking lunges
- 50 sit-ups
- 50 burpees
- 50 sit-ups
Thursday, May 7, 2009
Thursday 5/7/2009
Rest day
I'm sore as hell from the 300 workout the other day and my legs are pretty much dead but sore = getting stronger!
I'm sore as hell from the 300 workout the other day and my legs are pretty much dead but sore = getting stronger!
Wednesday, May 6, 2009
Wednesday 5/6/2009
3 mile run
100 push-up challenge
set 1 - 20
set 2 - 25
set 3 - 20
set 4 - 20
set 5 max - 31
100 push-up challenge
set 1 - 20
set 2 - 25
set 3 - 20
set 4 - 20
set 5 max - 31
Tuesday, May 5, 2009
Tuesday 5/5/2009
300 Workout - replaced dead lifts with front squats for time 26:38 (Last time 28:20)
Pull ups - 25 reps
Front squats with 135lbs - 50 reps
Push ups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 35lb. Dumbbell - 50 reps
Pull ups - 25 reps
Improved my Pr by 2 minutes. I thought that I was going to knock a lot of time off my pr but oh well. Didn't do the dead lifts since I'm still not 100% with my back.
Pull ups - 25 reps
Front squats with 135lbs - 50 reps
Push ups - 50 reps
24-inch Box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 35lb. Dumbbell - 50 reps
Pull ups - 25 reps
Improved my Pr by 2 minutes. I thought that I was going to knock a lot of time off my pr but oh well. Didn't do the dead lifts since I'm still not 100% with my back.
Monday, May 4, 2009
Monday 5/4/2009
5x
10 Sit to Box Jumps @ 24"
20 Decline push ups @ 24"
30 Squats
40 Sit ups
30 Double Unders
10-1 Ladder
Lunges (each side)
Dips
Back Extensions
GHD Sit Ups
Pull Ups
Bicycle Sit ups
Shoulder Press @ 2x's 55lbs.
These sit to box jumps were a lot harder than I expected - went from a very low squat to stand to jump. Pukey came really close a couple of times.
10 Sit to Box Jumps @ 24"
20 Decline push ups @ 24"
30 Squats
40 Sit ups
30 Double Unders
10-1 Ladder
Lunges (each side)
Dips
Back Extensions
GHD Sit Ups
Pull Ups
Bicycle Sit ups
Shoulder Press @ 2x's 55lbs.
These sit to box jumps were a lot harder than I expected - went from a very low squat to stand to jump. Pukey came really close a couple of times.
Thursday, April 30, 2009
Thursday 4/30/2009
5x - Leg Blaster
20 x squat
10 (each side) Lunges
10 (each side) Jumping lunges
10 Jumping Squat
2 Minute Rest
5x
Renegade Row @ 2x 15 (push up, left row, right row)
50 Mountain Climbers (25 each side)
Exercise Bike
3 minute warm up
10x
30 second all out
1 minute slow
3 minute cool down
WOW! Leg blaster workout absolutely killed me!
20 x squat
10 (each side) Lunges
10 (each side) Jumping lunges
10 Jumping Squat
2 Minute Rest
5x
Renegade Row @ 2x 15 (push up, left row, right row)
50 Mountain Climbers (25 each side)
Exercise Bike
3 minute warm up
10x
30 second all out
1 minute slow
3 minute cool down
WOW! Leg blaster workout absolutely killed me!
Wednesday, April 29, 2009
Wednesday 4/29/2009
AM
100 push-up challenge
-set 1: 18
-set 2: 22
-set 3: 16
-set 4: 16
-set 5: Max = 30
PM
5 Rounds timed
20 Double Unders
10 Wall Ball @ 13lbs.
10 Pull-ups
I was destroying this through 1 round and then my double unders went to shit and I couldn't string together more than 1 or two. Sucked and slowed me down soooo much.
Time: 13:59
21, 18, 15, 12, 9, 6, 3
Bench Press @ 115lbs.
Deadlift @ 135lbs.
Did the first set of deads and then felt a little twinge in my back on #21 and decided to take the weight off and finish with just the bar. This was my first time doing deads since I hurt my back.
10 DB Push Press @ 2 x's 35lbs. (Need more weight next time)
10 Sit-ups
8 Push press
20 Sit-ups
6 Push press
30 Sit-ups
4 Push press
40 Sit-ups
2 Push press
50 Sit-ups
Timed: 7:50
All in all it was a good workout. Felt good after and could've done more but that will be for the next workout.
100 push-up challenge
-set 1: 18
-set 2: 22
-set 3: 16
-set 4: 16
-set 5: Max = 30
PM
5 Rounds timed
20 Double Unders
10 Wall Ball @ 13lbs.
10 Pull-ups
I was destroying this through 1 round and then my double unders went to shit and I couldn't string together more than 1 or two. Sucked and slowed me down soooo much.
Time: 13:59
21, 18, 15, 12, 9, 6, 3
Bench Press @ 115lbs.
Deadlift @ 135lbs.
Did the first set of deads and then felt a little twinge in my back on #21 and decided to take the weight off and finish with just the bar. This was my first time doing deads since I hurt my back.
10 DB Push Press @ 2 x's 35lbs. (Need more weight next time)
10 Sit-ups
8 Push press
20 Sit-ups
6 Push press
30 Sit-ups
4 Push press
40 Sit-ups
2 Push press
50 Sit-ups
Timed: 7:50
All in all it was a good workout. Felt good after and could've done more but that will be for the next workout.
Monday, April 27, 2009
Monday 4/27/2009
2x
10 Mr. Spectacular @ 25lbs.
25 Bicycle Sit Ups
30 Double Unders
10-1 Ladder
250 Row
Sit Ups
Dips
Pull Ups
Box Jumps @ 24" Box
Decline Push Ups @ 24" Box
Timed 33:12
10 Mr. Spectacular @ 25lbs.
25 Bicycle Sit Ups
30 Double Unders
10-1 Ladder
250 Row
Sit Ups
Dips
Pull Ups
Box Jumps @ 24" Box
Decline Push Ups @ 24" Box
Timed 33:12
Sunday, April 26, 2009
Sunday 4/26/2009
This was my rest day after Pat's Run and before Scott kills me tomorrow night. Just the simple push-up challenge which requires a day of rest in between so It'll just fit into my workout schedule.
100 push-up challenge
-set 1: 16
-set 2: 21
-set 3: 15
-set 4: 15
-set 5: Max = 28
100 push-up challenge
-set 1: 16
-set 2: 21
-set 3: 15
-set 4: 15
-set 5: Max = 28
Saturday, April 25, 2009
Saturday 4/25/2009
Pat's Run 4.2 mile run
Http://www.patsrun.com
Distance 4.2M
Clock Time 43:58
Chip Time 41:16
Overall Place 1517 / 3058
Gender Place 1019 / 1606
Division Place 351 / 502
I am so excited about this. I felt great throughout the race and was actually surprised at how well I did and felt.
Friday, April 24, 2009
Friday 4/24/2009
Did my first yoga class and wow! It really was an hour of core work and stretching. Loved it.
100 push-up challenge
-set 1: 10
-set 2: 12
-set 3: 8
-set 4: 8
-set 5: Max = 27
Softball
Rest for Pat's Run tomorrow.
100 push-up challenge
-set 1: 10
-set 2: 12
-set 3: 8
-set 4: 8
-set 5: Max = 27
Softball
Rest for Pat's Run tomorrow.
Thursday, April 23, 2009
Thursday 4/23/2009
AM
5 min. jump rope
100 push-up challenge
-set 1: 10
-set 2: 12
-set 3: 7
-set 4: 7
-set 5: Max = 25
20 GHD sit-ups
3 x's
10 pull-ups (regular, side to side, regular)
10 weighted sit-ups w/ 25lbs.
30 second plank w/ feet on exercise ball
PM
Filthy 50 - Timed 45:16 (PR - Old PR 55:27)
50 Box jump, 24" box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs.
50 Back extensions
50 Wall ball shots, 20lbs.
50 Burpees
50 Double unders
I knocked 10 minutes off my time from January and this is coming off a three week layoff after hurting my back! I love it! I'm getting stronger every day.
5 min. jump rope
100 push-up challenge
-set 1: 10
-set 2: 12
-set 3: 7
-set 4: 7
-set 5: Max = 25
20 GHD sit-ups
3 x's
10 pull-ups (regular, side to side, regular)
10 weighted sit-ups w/ 25lbs.
30 second plank w/ feet on exercise ball
PM
Filthy 50 - Timed 45:16 (PR - Old PR 55:27)
50 Box jump, 24" box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs.
50 Back extensions
50 Wall ball shots, 20lbs.
50 Burpees
50 Double unders
I knocked 10 minutes off my time from January and this is coming off a three week layoff after hurting my back! I love it! I'm getting stronger every day.
Wednesday, April 22, 2009
Wednesday 4/22/2009
Rest Day
I need this! I hurt all over.
Yesterday.
Workout
Run
Play volleyball
Sore as hell.
I need this! I hurt all over.
Yesterday.
Workout
Run
Play volleyball
Sore as hell.
Tuesday, April 21, 2009
Tuesday 4/21/2009
3x
10 Thrusters @ 2x25lbs.
10 Pull ups
10 Weighted Sit Ups + 10lbs.
3x
20 Push Ups (Regular, Decline, Decline)
20 Supine Rows
20 (10 Each side) Slashers @ 25lbs.
3x
10 Depth Push Ups on Medicine Ball
10 Dips
10 Bent over Rows @ 40lbs.
5x
Run 200 Meters
Rest 1 minute
The run really rocked! I hit 12mph. on the sprints and boy did it feel good.
10 Thrusters @ 2x25lbs.
10 Pull ups
10 Weighted Sit Ups + 10lbs.
3x
20 Push Ups (Regular, Decline, Decline)
20 Supine Rows
20 (10 Each side) Slashers @ 25lbs.
3x
10 Depth Push Ups on Medicine Ball
10 Dips
10 Bent over Rows @ 40lbs.
5x
Run 200 Meters
Rest 1 minute
The run really rocked! I hit 12mph. on the sprints and boy did it feel good.
Monday, April 20, 2009
Monday 4/20/2009
3x
50 Double unders
10 DB swings @ 50lbs.
3x
10 Burpees
15 Box jumps @ 24" box
Run 2 miles
Timed: 18:16
50 Double unders
10 DB swings @ 50lbs.
3x
10 Burpees
15 Box jumps @ 24" box
Run 2 miles
Timed: 18:16
Friday, April 17, 2009
Friday 4/17/2009
10-1 Ladder - Timed - 44:28
Decline Push-ups
Russian Twist @ 25/10lbs.
Left leg lung + 2x15lbs.
Right leg lunge + 2x15lbs.
Pull up
Back extension
Renegade Row @ 2x15lbs. (pushup + row on each side)
Squat @ 2x15lbs.
Dips
Weighted sit ups @ 15lbs.
3x
30 Second Isometric Deep Squat
45 Second Plank
10 Jingle Jangle
30 seconds on/30 seconds off 5 yard Sprint
Decline Push-ups
Russian Twist @ 25/10lbs.
Left leg lung + 2x15lbs.
Right leg lunge + 2x15lbs.
Pull up
Back extension
Renegade Row @ 2x15lbs. (pushup + row on each side)
Squat @ 2x15lbs.
Dips
Weighted sit ups @ 15lbs.
3x
30 Second Isometric Deep Squat
45 Second Plank
10 Jingle Jangle
30 seconds on/30 seconds off 5 yard Sprint
Thursday, April 16, 2009
Wednesday 4/16/2009
Didn't make it to the gym so I did part of this with my girls at practice and the rest at home.
5 mins. Jump rope
60 Calf raises
5 mins. Jump rope
60 Calf raises
Tuesday, April 14, 2009
Tuesday 4/14/2008
5x
10 Slashers @ 25lbs.
10 Mr. Spectaculars @ 2x25lbs.
5x
10 Weighted Sit Up @ 25lbs.
10 DB Floor Press @ 25lbs.
2x
25 Box jump 24”
20 Push ups
15 Box jump 28”
20 Wide Push ups
10 Box jump 36”
20 Diamond Push ups
5 Box jump 42”
20 Plank Walk ups
WOW! This really sucked the life out of me. A lot of fun especially the box jumps and I nailed them all!
10 Slashers @ 25lbs.
10 Mr. Spectaculars @ 2x25lbs.
5x
10 Weighted Sit Up @ 25lbs.
10 DB Floor Press @ 25lbs.
2x
25 Box jump 24”
20 Push ups
15 Box jump 28”
20 Wide Push ups
10 Box jump 36”
20 Diamond Push ups
5 Box jump 42”
20 Plank Walk ups
WOW! This really sucked the life out of me. A lot of fun especially the box jumps and I nailed them all!
Monday, April 13, 2009
Monday 4/13/2009
Team Workout - Timed
200 Pull Ups
300 Push Ups
400 Sit Ups
500 Squats
Splits/My Reps
Pull Ups - 13:14/90
Push Ups - 21:40/100
Sit Ups - 33:14/180
Squats - 43:30/203
Scott found this workout on some site and we both laughed because they used the same reps but in teams of 5. We did this as a team of 2. Good workout, better than a Tabata workout. Something a little different, but a brutal 43 minute workout. Scott kept giving me shit for not doing a huge number but GODDAMN this workout sucked balls.
200 Pull Ups
300 Push Ups
400 Sit Ups
500 Squats
Splits/My Reps
Pull Ups - 13:14/90
Push Ups - 21:40/100
Sit Ups - 33:14/180
Squats - 43:30/203
Scott found this workout on some site and we both laughed because they used the same reps but in teams of 5. We did this as a team of 2. Good workout, better than a Tabata workout. Something a little different, but a brutal 43 minute workout. Scott kept giving me shit for not doing a huge number but GODDAMN this workout sucked balls.
Wednesday, April 8, 2009
Wednesday 4/8/2009
This was a fast workout before i got on a plane to Kansas City
20, 18, 16, 14, 12, 10, 8, 6, 4, 3, 2, 1
Pull-ups
33 lunge steps
Sit-ups
Timed 20:12
3 x's
30 second exercise ball planks
30 crunches
30 sit-ups
This workout felt good and my back is getting better. Stupid bad form on deadlifts. I'm stupid.
20, 18, 16, 14, 12, 10, 8, 6, 4, 3, 2, 1
Pull-ups
33 lunge steps
Sit-ups
Timed 20:12
3 x's
30 second exercise ball planks
30 crunches
30 sit-ups
This workout felt good and my back is getting better. Stupid bad form on deadlifts. I'm stupid.
Friday, April 3, 2009
Thursday 4/2/2009
3 x's
20 push-ups
20 walking lunges (did 20 air squats instead of lunges for the third set)
15 mins. bike
3 x's
20 oblique ball crunches (10 ea. side)
10 exercise ball crunches
30 second planks w/ toes on top of exercise ball
So I'm finally getting to the point where I can actually move with my back and do some exercises. This has been the worst injury i've had in a long long time and it really sucks because you can't do shit without involving your back! Baby steps is what I keep telling myself.
20 push-ups
20 walking lunges (did 20 air squats instead of lunges for the third set)
15 mins. bike
3 x's
20 oblique ball crunches (10 ea. side)
10 exercise ball crunches
30 second planks w/ toes on top of exercise ball
So I'm finally getting to the point where I can actually move with my back and do some exercises. This has been the worst injury i've had in a long long time and it really sucks because you can't do shit without involving your back! Baby steps is what I keep telling myself.
Wednesday, April 1, 2009
Tuesday, March 31, 2009
Tuesday 3/31/2009
A.M.
Biked 21 mins. in morning
20 pull-ups
P.M.
Bike 10 min. tough level 14
3 x's
20 Oblique Ball crunches (10 ea. side)
10 Exercise ball sit-ups
30 sec. plank
3 x's
10 pull-ups
10 bosu push-ups
10 hanging knee-ups
Biked 21 mins. in morning
20 pull-ups
P.M.
Bike 10 min. tough level 14
3 x's
20 Oblique Ball crunches (10 ea. side)
10 Exercise ball sit-ups
30 sec. plank
3 x's
10 pull-ups
10 bosu push-ups
10 hanging knee-ups
Monday, March 30, 2009
Monday 3/30/2009
Stretching - took my time and this helped me out with my back.
3 x's
45 extensions w/ iso band for each arm (spiderman)
60 fast calf raises
- toes straight
- toes out
- toes in
10 single leg calf raises
10 pull-ups
60 incline push-ups
10 supine rows
3 x's
45 extensions w/ iso band for each arm (spiderman)
60 fast calf raises
- toes straight
- toes out
- toes in
10 single leg calf raises
10 pull-ups
60 incline push-ups
10 supine rows
Tuesday, March 24, 2009
Monday, March 23, 2009
Monday 3/23/2009
Started my workout with Scott and fucked up my form on my dead-lifts and hence fucked up my lower back.
Massage, vicodin, and chiropractor await!
5 renegade rows @ 20lbs.
10 sumo high deadlifts @ 70lbs.
15 wall balls @ 13lbs.
20 sit-ups
then broken back.
Massage, vicodin, and chiropractor await!
5 renegade rows @ 20lbs.
10 sumo high deadlifts @ 70lbs.
15 wall balls @ 13lbs.
20 sit-ups
then broken back.
Thursday, March 19, 2009
Tuesday, March 17, 2009
Tuesday 3/17/2009
4x
15 Renegade Rows (each side) @ 25lbs.
15 Side bends (each side) @ 35lbs.
4x
10 Decline Push ups
20 Weighted sit ups @ 15lbs.
Bike 6 miles
16:41 for bike
First time biking in a couple of months. Works my legs in a good way since my knee injury.
15 Renegade Rows (each side) @ 25lbs.
15 Side bends (each side) @ 35lbs.
4x
10 Decline Push ups
20 Weighted sit ups @ 15lbs.
Bike 6 miles
16:41 for bike
First time biking in a couple of months. Works my legs in a good way since my knee injury.
Monday, March 16, 2009
Monday 3/16/2009
100s - Timed - 90:14
100 Pull-ups
100 Push ups
100 Sit ups
100 Second Plank
100 Back extensions
100 Dips
100 Decline Push-ups
100 Sit ups
100 Shoulder press @ 2 x's 15lbs.
100 Bicycle sit ups (each side)
This was just an upper body workout because I kinda strained my I.T. bands the other day playing volleyball. Rest for legs and pain for everything else.
100 Pull-ups
100 Push ups
100 Sit ups
100 Second Plank
100 Back extensions
100 Dips
100 Decline Push-ups
100 Sit ups
100 Shoulder press @ 2 x's 15lbs.
100 Bicycle sit ups (each side)
This was just an upper body workout because I kinda strained my I.T. bands the other day playing volleyball. Rest for legs and pain for everything else.
Monday, March 9, 2009
Monday 3/09/2009
10 Rounds, every minute on the minute
5 burpees
5 pull ups
5x
10 Deck Squats @ 25lbs.
10 Dips
25 Bicycle Sit Ups
50 Walking Lunge Steps + Military Press @ 25lbs.
30 Flights
5 burpees
5 pull ups
5x
10 Deck Squats @ 25lbs.
10 Dips
25 Bicycle Sit Ups
50 Walking Lunge Steps + Military Press @ 25lbs.
30 Flights
Friday, March 6, 2009
Friday 3/06/2009
Jackie - Timed 12:38 - Crossfit WoD as rx'd
1000 Meter Row
50 Thrusters @ 45lbs.
30 Pull ups
5x
1 minute jump rope
1 minute rest
5x
15 Box jumps @ 28"
15 Decline push ups @ 28"
15 Situps
3x
10 Overhead ball throw w/ 20# ball
10 Russian twist (un-anchored) w/ 12# ball
1000 Meter Row
50 Thrusters @ 45lbs.
30 Pull ups
5x
1 minute jump rope
1 minute rest
5x
15 Box jumps @ 28"
15 Decline push ups @ 28"
15 Situps
3x
10 Overhead ball throw w/ 20# ball
10 Russian twist (un-anchored) w/ 12# ball
Thursday, March 5, 2009
Thursday 3/5/2009
Barbara for time
Only got through 3 rounds before they kicked me out of the gym at midnight.
Round 1: 4:19
Round 2: 6:56
Round 3: 8:21
Only got through 3 rounds before they kicked me out of the gym at midnight.
Round 1: 4:19
Round 2: 6:56
Round 3: 8:21
Tuesday, March 3, 2009
Tuesday 03/03/2009
Tried to get in a little workout after my four hours of coaching tonight but had to attend to one of my players injuring her ankle at 11:00pm. Helped her out and then carried her out to her car (does that count as something like a farmers walk?) and then ran a mile in the gym before they kicked all of us out at midnight.
Jog 1 mile @ 9:19
Jog 1 mile @ 9:19
Monday, March 2, 2009
Monday 3/02/2009
Crossfit WoD - timed - 16:31
Walking lunge 40 steps
21 Pull-ups
21 Sit-ups
Walking lunge 40 steps
18 Pull-ups
18 Sit-ups
Walking lunge 40 steps
15 Pull-ups
15 Sit-ups
Walking lunge 40 steps
12 Pull-ups
12 Sit-ups
Walking lunge 40 steps
9 Pull-ups
9 Sit-ups
Walking Lunge 40 steps
6 Pull-ups
6 Sit-ups
3 x's
10 GHD sit-ups
20 Russian Twists w/ 25lbs.
10 Back extensions w/ 10lbs.
45 sec. plank
Walking lunge 40 steps
21 Pull-ups
21 Sit-ups
Walking lunge 40 steps
18 Pull-ups
18 Sit-ups
Walking lunge 40 steps
15 Pull-ups
15 Sit-ups
Walking lunge 40 steps
12 Pull-ups
12 Sit-ups
Walking lunge 40 steps
9 Pull-ups
9 Sit-ups
Walking Lunge 40 steps
6 Pull-ups
6 Sit-ups
3 x's
10 GHD sit-ups
20 Russian Twists w/ 25lbs.
10 Back extensions w/ 10lbs.
45 sec. plank
Saturday, February 28, 2009
Saturday 2/28/2009
50 Renegade Rows w/ 2 x's 35lbs.
50 Pull-ups
50 Kettle Bell Swings w/ 65lbs.
Bike 5 miles
50 Pull-ups
50 Kettle Bell Swings w/ 65lbs.
Bike 5 miles
Wednesday, February 25, 2009
Wednesday 2/25/2009
50 Double Unders
Fran for time
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Time: 8:45
Rowing 1000 meters
I took 18 seconds off of my Fran time and it would've been faster except for the running around the gym at Santa Clara University and avoiding all the tools in their packs of three doing bench press.
Fran for time
21, 15, 9
Thrusters @ 95lbs.
Pull-ups
Time: 8:45
Rowing 1000 meters
I took 18 seconds off of my Fran time and it would've been faster except for the running around the gym at Santa Clara University and avoiding all the tools in their packs of three doing bench press.
Tuesday, February 24, 2009
Tuesday 2/24/2009
Countdown from 10-1
1000 - 100 meters rowing
Do 1000 meters rowing, 10 goblet squats, 10 kettlebell swings, 10 pull-ups, then repeat with 9, 8, 7,...
Row
Goblet squat @ 55lbs.
KB Swings @ 55lbs.
pull-ups
Time: 46:52
Total rowing: 5629 meters, 310 cal.
1000 - 100 meters rowing
Do 1000 meters rowing, 10 goblet squats, 10 kettlebell swings, 10 pull-ups, then repeat with 9, 8, 7,...
Row
Goblet squat @ 55lbs.
KB Swings @ 55lbs.
pull-ups
Time: 46:52
Total rowing: 5629 meters, 310 cal.
Monday, February 23, 2009
Monday 2/23/2009
Tabata Push-ups
20, 15, 10, 10, 6, 7, 6, 6
4 x's
10 Deadlifts @ 155 lbs.
10 Burpees
Ball 50 For time 29:58
w/ 12 lb. ball in hands for
every exercise except double unders
50 sit-ups
50 double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
1000 meter row cool down
20, 15, 10, 10, 6, 7, 6, 6
4 x's
10 Deadlifts @ 155 lbs.
10 Burpees
Ball 50 For time 29:58
w/ 12 lb. ball in hands for
every exercise except double unders
50 sit-ups
50 double unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
1000 meter row cool down
Friday, February 20, 2009
Friday 2/20/2009
50 Double unders
10 Box Jumps @ 28"
25 dips
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
100 Mountain climbers
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
25 dips
1 minute boxing
1 minute running
1 minute boxing
1 minute backwards running
1 minute boxing
1 minute side shuffle
10 Box Jumps @ 28"
25 dips
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
100 Mountain climbers
10 Box Jumps @ 28"
50 Sit ups
10 Box Jumps @ 28"
20 Pull ups
10 Box Jumps @ 28"
25 Russian Twists @ 25lbs.
10 Box Jumps @ 28"
25 dips
1 minute boxing
1 minute running
1 minute boxing
1 minute backwards running
1 minute boxing
1 minute side shuffle
Friday, February 13, 2009
Friday 2/13/2009
Burpee Challenge Day 100
Did these outside in the mud with Scott today. It started raining 5 minutes after we finished. We did +1 on the concrete in the rain.
Wow... 100 days of Burpees. 5050 total. I hate burpees! But I love them.
Thursday, February 12, 2009
Thursday 2/12/2009
50 Double Unders
Timed - 25:29
9 Burpees
9 Box Jumps @ 28" Box
9 Burpees
9 Sit ups
9 Burpees
9 KB Swings@ 50lbs. KB
9 Burpees
9 Dips
9 Burpees
9 Decline Push-up using weight rack
9 Burpees
9 Dead lift @ 185lbs.
9 Burpees
9 Thruster @ 65lbs.
9 Burpees
9 Dips
9 Burpees
9 KB Swings @ 50lbs.
9 Burpees
9 Sit ups
9 Burpees
9 Box Jumps @ 28" Box
Row 2017 meters, 10:33, 107 cal.
Burpee Challenge Day 99
Timed - 25:29
9 Burpees
9 Box Jumps @ 28" Box
9 Burpees
9 Sit ups
9 Burpees
9 KB Swings@ 50lbs. KB
9 Burpees
9 Dips
9 Burpees
9 Decline Push-up using weight rack
9 Burpees
9 Dead lift @ 185lbs.
9 Burpees
9 Thruster @ 65lbs.
9 Burpees
9 Dips
9 Burpees
9 KB Swings @ 50lbs.
9 Burpees
9 Sit ups
9 Burpees
9 Box Jumps @ 28" Box
Row 2017 meters, 10:33, 107 cal.
Burpee Challenge Day 99
Wednesday, February 11, 2009
Tuesday, February 10, 2009
Tuesday 2/10/2009
5x's Timed
50 Mtn. Climbers
25 bicycle sit-ups
25 back extensions
20 Jumping lunges
10 wide push-ups
10 diamond push-ups
Time: 22:24
Burpee Challenge Day 97
50 Mtn. Climbers
25 bicycle sit-ups
25 back extensions
20 Jumping lunges
10 wide push-ups
10 diamond push-ups
Time: 22:24
Burpee Challenge Day 97
Monday, February 9, 2009
Sunday, February 8, 2009
Saturday, February 7, 2009
Friday, February 6, 2009
Thursday, February 5, 2009
Wednesday, February 4, 2009
Wednesday 2/4/2009
1 Minute jumping rope
50 Double Unders
10 Bench Press @ 135lbs.
3x
10 Partner Bench Press @ 185lbs.
3x
10 Supine Rows
15 Dips
15 Burpees
3x
10 Russian Twist @ 25lbs.
10 KtE
15 Burpees
3x
10 Back Extensions
10 GHD
5 Minutes Stair Master
50 Double Unders
1 Minute jumping rope
Burpee Challenge Day 91
50 Double Unders
10 Bench Press @ 135lbs.
3x
10 Partner Bench Press @ 185lbs.
3x
10 Supine Rows
15 Dips
15 Burpees
3x
10 Russian Twist @ 25lbs.
10 KtE
15 Burpees
3x
10 Back Extensions
10 GHD
5 Minutes Stair Master
50 Double Unders
1 Minute jumping rope
Burpee Challenge Day 91
Tuesday, February 3, 2009
Tuesday 2/3/2009
Row 5 minutes for warm up
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Jump rope for 1 minute
3x
10 Burpees
10 Box Jumps @ 24” box
3x
10 Burpees
15 Bicycle sit ups
3x
10 Burpees
10 Decline push-ups (used weight rack for feet)
2000 meters rowing
Burpee Challenge Day 90
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Jump rope for 1 minute
3x
10 Burpees
10 Box Jumps @ 24” box
3x
10 Burpees
15 Bicycle sit ups
3x
10 Burpees
10 Decline push-ups (used weight rack for feet)
2000 meters rowing
Burpee Challenge Day 90
Monday, February 2, 2009
Monday 2/2/2009
20 Burpees
5x
10 Box Jump
10 Decline Pushup on Wall
500 Meter Row 1:52
20 Burpees
5x
10 Dips
35 Squats
500 Meter Row 2:20
20 Burpees
5x
10 Walking Lunges
10 Sumo High Dead Lifts @ 95lbs.
500 Meter Row 2:11
20 Burpees
+9 Burpees
Burpee Challenge Day 89
5x
10 Box Jump
10 Decline Pushup on Wall
500 Meter Row 1:52
20 Burpees
5x
10 Dips
35 Squats
500 Meter Row 2:20
20 Burpees
5x
10 Walking Lunges
10 Sumo High Dead Lifts @ 95lbs.
500 Meter Row 2:11
20 Burpees
+9 Burpees
Burpee Challenge Day 89
Sunday, February 1, 2009
Saturday, January 31, 2009
Friday, January 30, 2009
Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Monday, January 26, 2009
Sunday, January 25, 2009
Saturday, January 24, 2009
Friday, January 23, 2009
Thursday, January 22, 2009
Wednesday, January 21, 2009
Tuesday, January 20, 2009
Monday 1/20/2009
Pull Up Challenge Day 15
Burpee Challenge Day 75
This was my last day of the Pull-up challenge. Busy schedule plus being sick has really sucked ass.
Burpee Challenge Day 75
This was my last day of the Pull-up challenge. Busy schedule plus being sick has really sucked ass.
Monday, January 19, 2009
Saturday, January 17, 2009
Friday, January 16, 2009
Friday 1/16/2009
5x - Timed -
50 Mountain climbers
25 Bicycle sit ups
25 Back Extensions
20 Jumping lunges
10 Wide push ups
10 Diamond push ups
Pull Up Challenge Day 12
Burpee Challenge Day 72
50 Mountain climbers
25 Bicycle sit ups
25 Back Extensions
20 Jumping lunges
10 Wide push ups
10 Diamond push ups
Pull Up Challenge Day 12
Burpee Challenge Day 72
Thursday, January 15, 2009
Wednesday, January 14, 2009
Tuesday, January 13, 2009
Monday, January 12, 2009
Monday 1/12/2009
10 x's
5 Back Extensions
6 Box Jumps
7 Deck Squats @ 20lbs.
8 Dips
9 Decline Push-ups on 24" box
10 Bicycle sit-ups each side.
Total time: 31:14
Burpee Challenge Day 68
Pull-up Challenge Day 8
5 Back Extensions
6 Box Jumps
7 Deck Squats @ 20lbs.
8 Dips
9 Decline Push-ups on 24" box
10 Bicycle sit-ups each side.
Total time: 31:14
Burpee Challenge Day 68
Pull-up Challenge Day 8
Sunday, January 11, 2009
Saturday, January 10, 2009
Saturday 1/10/2009
Saturday 1/10
Boxing Day
1 Minute Box
1 Minute Run
1 Minute Push ups
1 Minute Box
1 Minute Run
1 Minute Jump Rope
1 Minute Box
1 Minute Run
1 Minute Ball Sit Ups + Throw w/ 12lb. Ball
1 Minute Rest
1 Minute Box
1 Minute Run
1 Minute Double Unders
1 Minute Box
1 Minute Run
1 Minute 12lb. Weighted Sit Ups
1 Minute Box
1 Minute Run
1 Minute Sit Ups
1 Minute Rest
1 Minute Box
1 Minute Run
1 Minute Plank
1 Minute Box
1 Minute Run
1 Minute Push Ups
1 Minute Box
1 Minute Run
1 Minute Bicycle Situps
Pull Up Challenge Day 6
Burpee Challenge Day 66
Boxing Day
1 Minute Box
1 Minute Run
1 Minute Push ups
1 Minute Box
1 Minute Run
1 Minute Jump Rope
1 Minute Box
1 Minute Run
1 Minute Ball Sit Ups + Throw w/ 12lb. Ball
1 Minute Rest
1 Minute Box
1 Minute Run
1 Minute Double Unders
1 Minute Box
1 Minute Run
1 Minute 12lb. Weighted Sit Ups
1 Minute Box
1 Minute Run
1 Minute Sit Ups
1 Minute Rest
1 Minute Box
1 Minute Run
1 Minute Plank
1 Minute Box
1 Minute Run
1 Minute Push Ups
1 Minute Box
1 Minute Run
1 Minute Bicycle Situps
Pull Up Challenge Day 6
Burpee Challenge Day 66
Friday, January 9, 2009
Thursday, January 8, 2009
Wednesday, January 7, 2009
Tuesday, January 6, 2009
Tuesday 1/06/2009
3x
10 (each side) Partner Ball Throw w/ 20lb. Ball
10 (each side) Renegade Row @ 20lb.
10 shoulder press w/ 2 x's 45lbs.
Tabata Sit ups
can't remember. will look for paper
Tabata Burpee
can't remember. will look for paper
Pull up Challenge Day 2
Burpee Challenge Day 62 (whatever wasn't done during Tabata, did after workout)
10 (each side) Partner Ball Throw w/ 20lb. Ball
10 (each side) Renegade Row @ 20lb.
10 shoulder press w/ 2 x's 45lbs.
Tabata Sit ups
can't remember. will look for paper
Tabata Burpee
can't remember. will look for paper
Pull up Challenge Day 2
Burpee Challenge Day 62 (whatever wasn't done during Tabata, did after workout)
Monday, January 5, 2009
Sunday, January 4, 2009
Saturday, January 3, 2009
Saturday 1/3/2009
"Filthy Fifty" - For time 55:27 PR as rx'd
50 Box jump, 24" box
50 Jumping pull-ups
50 Dumbbell swings @ 35lbs.
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45lbs.
50 Back extensions
50 Wall ball shots, 20lb. ball
50 Burpees
50 Double unders
Burpee Challenge Day 59
50 Box jump, 24" box
50 Jumping pull-ups
50 Dumbbell swings @ 35lbs.
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45lbs.
50 Back extensions
50 Wall ball shots, 20lb. ball
50 Burpees
50 Double unders
Burpee Challenge Day 59
Friday, January 2, 2009
Thursday, January 1, 2009
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