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.
Thursday, May 28, 2009
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.
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