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

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

Tuesday 3/24/2009

Rest & massage day
Back hurts like a motherf***er!

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.

Thursday 3/19/2009

Annie
- PR 15:39
50-40-30-20-10
Double Unders
Sit Ups

21 Pull ups

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.

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.

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

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

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

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

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