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.
Monday, August 31, 2009
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
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