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 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

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

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.
:)

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

Wednesday 6/24/2009

Rest day

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 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.

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

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)

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.

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.

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.

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

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.

Wednesday 6/3/2009

500 Single Unders

100 Push-up challenge

set 1 = 21
set 1 = 21
set 1 = 25
set 1 = 21

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 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.