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 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 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 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 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

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 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.

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.