Annie *PR 8:18 (old PR 10:47)
50-40-30-20-10
Double Unders
Sit Ups
5x
Burpee Box Jumps @ 18"
5 (each side) Side Lunges
3x
400 Meter Run
15 Push Ups
35 Squats
Tuesday, December 29, 2009
Monday, December 28, 2009
Monday 12/28/2009
Crossfit "12 Rounds of Christmas" - timed - 39:55 (Old time 45:53 on 12/15/08)
1st Round - 50 Jump Rope
2nd Round - 2 Pull Ups
3rd Round -3 Hands Stand Push Ups (HSPU)
4th Round - 4 Knees to Elbow (KTE)
5th Round - 5 Squats
6th Round - 6 Sumo Deadlift High Pull (SDHP) @ 65lbs.
7th Round - 7 Sit Ups
8th Round - 8 DB Swings @ 50lbs.
9th Round - 9 Walking Lunges
10th Round - 10 Thrusters @ 65lbs.
11th Round - 11 Turkish Get Ups (TGU's) @ 30lbs.
12th Round - 12 Burpees
The workout is done like the song.
1st round 50 rope jumps
2nd round 2 pull ups and 50 rope jumps
3rd round 3 HSPU, 2 pull ups and 50 rope jumps
etc..
I beat my PR from a year ago by 6 minutes. Wow!
1st Round - 50 Jump Rope
2nd Round - 2 Pull Ups
3rd Round -3 Hands Stand Push Ups (HSPU)
4th Round - 4 Knees to Elbow (KTE)
5th Round - 5 Squats
6th Round - 6 Sumo Deadlift High Pull (SDHP) @ 65lbs.
7th Round - 7 Sit Ups
8th Round - 8 DB Swings @ 50lbs.
9th Round - 9 Walking Lunges
10th Round - 10 Thrusters @ 65lbs.
11th Round - 11 Turkish Get Ups (TGU's) @ 30lbs.
12th Round - 12 Burpees
The workout is done like the song.
1st round 50 rope jumps
2nd round 2 pull ups and 50 rope jumps
3rd round 3 HSPU, 2 pull ups and 50 rope jumps
etc..
I beat my PR from a year ago by 6 minutes. Wow!
Friday, December 25, 2009
Friday 12/25/2009
Quick x-mas workout between meals
25 Right arm thrusters @ 50lbs.
25 Left arm thrusters @ 50lbs.
50 Goblet squats @ 50lbs.
25 Leg extensions @ 100lbs.
25 Hamstring curls @ 100lbs.
25 Right arm thrusters @ 50lbs.
25 Left arm thrusters @ 50lbs.
50 Goblet squats @ 50lbs.
25 Leg extensions @ 100lbs.
25 Hamstring curls @ 100lbs.
Wednesday, December 23, 2009
Wednesday 12/23/2009
Mini Tri - Timed - 42:04
1500 Meter Row
6 Mile Bike (lv.12 alpine pass)
1.5 Mile Run
1500 Meter Row
6 Mile Bike (lv.12 alpine pass)
1.5 Mile Run
Tuesday, December 22, 2009
Tuesday 12/22/2009
Burpees on the minute, once out, rest 1 minute then push ups on the minute.
Looks like:
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
etc... to failure
1 minute rest
Minute 1 - 1 Push Up
Minute 2 - 2 Push Up
Minute 3 - 3 Push Up
etc... to failure
10 Rounds + 9 Burpees
64 Total
15 Rounds + 12 Push Ups
132 Push Ups
Looks like:
Minute 1 - 1 Burpee
Minute 2 - 2 Burpees
Minute 3 - 3 Burpees
etc... to failure
1 minute rest
Minute 1 - 1 Push Up
Minute 2 - 2 Push Up
Minute 3 - 3 Push Up
etc... to failure
10 Rounds + 9 Burpees
64 Total
15 Rounds + 12 Push Ups
132 Push Ups
Monday, December 21, 2009
Monday 12/21/2009
4 x's
50 Double Unders
15 Dips
15 Weighted Sit-ups @25lbs.
15 push-ups
timed: 20:26
50 Double Unders
15 Dips
15 Weighted Sit-ups @25lbs.
15 push-ups
timed: 20:26
Thursday, December 17, 2009
Thursday 12/17/2009
200 - Timed - 20:28
20 Right Arm Thrusters @ 50lbs.
20 Left Arm Thrusters @ 50lbs.
20 Right Leg Lunges @ 2x50lbs.
20 Left Leg Lunges @ 2x50lbs.
20 Renegade Rows @ 2x40lbs.
20 Goblet Squats @ 85lbs.
20 GHDs
20 Dips
20 Double Unders
20 Decline push-ups
20 Right Arm Thrusters @ 50lbs.
20 Left Arm Thrusters @ 50lbs.
20 Right Leg Lunges @ 2x50lbs.
20 Left Leg Lunges @ 2x50lbs.
20 Renegade Rows @ 2x40lbs.
20 Goblet Squats @ 85lbs.
20 GHDs
20 Dips
20 Double Unders
20 Decline push-ups
Tuesday, December 15, 2009
Tuesday 12/15/2009
Copied workout from 12/9/2008 just because I wanted to improve time.
5 x's for Time
10 Walking Lunges w/ 2x's 50lb. Dumbells ( Think I only did it with one 50lb. weight last time )
15 KTB Swings @ 50lbs.
Total time: 10:24 Old time: 12:44
Tabata Push-ups
New: 21, 15, 13, 10, 7, 7, 8, 10 Total: 91
Old: 18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
New: 16, 13, 11, 10, 11, 10, 10, 11 Total: 92
Old: 13, 10, 10, 10, 10, 8, 7, 7 Total: 75
Bike
2 miles alpine pass lv. 12
1 mile cool down
Biked a little at the end just to do. Wanted to do a light workout since last nights was a good one and I plan on killing myself and Scott tomorrow since I'm making the workout.
5 x's for Time
10 Walking Lunges w/ 2x's 50lb. Dumbells ( Think I only did it with one 50lb. weight last time )
15 KTB Swings @ 50lbs.
Total time: 10:24 Old time: 12:44
Tabata Push-ups
New: 21, 15, 13, 10, 7, 7, 8, 10 Total: 91
Old: 18, 10, 11, 8, 8, 6, 7, 7 Total: 75
Tabata Sit-Ups
New: 16, 13, 11, 10, 11, 10, 10, 11 Total: 92
Old: 13, 10, 10, 10, 10, 8, 7, 7 Total: 75
Bike
2 miles alpine pass lv. 12
1 mile cool down
Biked a little at the end just to do. Wanted to do a light workout since last nights was a good one and I plan on killing myself and Scott tomorrow since I'm making the workout.
Monday, December 14, 2009
Monday 12/14/2009
"7x7" + 12lb. weight vest 29:34 - (PR 28:55 on 6/29/09)
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
Tonight sucked. I'm done with 12lb. vest. Only going to use my 20lb. vest from now on. For a guy my size and for the amount of time I've been working out, the 12lb. vest does me no good and only restricts my breathing.
7x
7 Push ups
7 Pull ups
7 KtE
7 dips
7 KB Swings @ 55lbs.
7 Box jumps @ 24"
7 Supine rows
Tonight sucked. I'm done with 12lb. vest. Only going to use my 20lb. vest from now on. For a guy my size and for the amount of time I've been working out, the 12lb. vest does me no good and only restricts my breathing.
Thursday, December 10, 2009
Thursday 12/10/2009
1-10 timed @ 19:28
Box Jump @ 24"
Decline Push-ups
Double sit-ups
25 Double unders
10, 10, 20 GHD Sit-ups on exercise ball w/ 10lb. ball
Box Jump @ 24"
Decline Push-ups
Double sit-ups
25 Double unders
10, 10, 20 GHD Sit-ups on exercise ball w/ 10lb. ball
Wednesday, December 9, 2009
Wednesday 12/9/2009
5 x's timed @ 12:30
5 SHDL @ 95lbs.
10 Pull-ups w/ 20lb. weighted vest
10 Goblet Squats @ 75lbs.
This was a short quick workout and it felt really good. Glad I wore the vest because that really kicked my ass.
5 SHDL @ 95lbs.
10 Pull-ups w/ 20lb. weighted vest
10 Goblet Squats @ 75lbs.
This was a short quick workout and it felt really good. Glad I wore the vest because that really kicked my ass.
Tuesday, December 8, 2009
Tuesday 12/8/2009
5 x's timed @ 19:29
40 Double Unders
30 Lunges (total)
20 Sit-ups
10 Decline push-ups
20 pull-ups
Bike 4 miles alpine pass level 12
Well Julz and I went to 24hour fitness at 6:15pm and she experienced the 24 slam packed, no place to move, too many fake people lifestyle. So we tried to find a good area to do our workout and jump rope and just as we started our "Timed" workout the manager came over and asked us if we could do our jump roping in the trainers area. It was actually a good thing but what wasn't a good thing was that she wanted to talk to me about my Pat's Run jersey I was wearing. I gave Julz the jump rope so she could keep going but I wasted a good couple of minutes being polite to the manager until I told her we'd have to talk more after the workout because it was timed. Oh well, whatever.
40 Double Unders
30 Lunges (total)
20 Sit-ups
10 Decline push-ups
20 pull-ups
Bike 4 miles alpine pass level 12
Well Julz and I went to 24hour fitness at 6:15pm and she experienced the 24 slam packed, no place to move, too many fake people lifestyle. So we tried to find a good area to do our workout and jump rope and just as we started our "Timed" workout the manager came over and asked us if we could do our jump roping in the trainers area. It was actually a good thing but what wasn't a good thing was that she wanted to talk to me about my Pat's Run jersey I was wearing. I gave Julz the jump rope so she could keep going but I wasted a good couple of minutes being polite to the manager until I told her we'd have to talk more after the workout because it was timed. Oh well, whatever.
Monday, December 7, 2009
Monday 12/7/2009
Crossfit WOD timed 8:44
7 x's
7 SHDL @80lbs.
14 Dips
Bike 10 miles
7 miles on level 12 Alpine Pass
3 miles on level 3 Alpine Pass
Saturday, December 5, 2009
Saturday 12/5/2009
Lumberjack 20 *modified and not timed (had to change gyms halfway through)
Row 400m
20 Overhead Squats (95lbs)
Row 400m
20 Burpees
Row 400m
20 Pullups (Chest to Bar)
Row 400m
20 Decline Push-ups
Row 400m
20 Double Sit-ups
Row 400m
Friday, December 4, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
Wednesday 12/2/2009
Crossfit WoD - Timed - 28:24
15-12-9 *modified down from 60 - 50lbs.
Thrusters right arm @ 50lbs.
Thrusters left arm @ 50lbs.
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
"Walk The Line" - Timed 27:17 (Old pr 31:19) half the push-ups as Rx'd
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain Climbers
15-12-9 *modified down from 60 - 50lbs.
Thrusters right arm @ 50lbs.
Thrusters left arm @ 50lbs.
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
"Walk The Line" - Timed 27:17 (Old pr 31:19) half the push-ups as Rx'd
3x
100 Lunges
25 Push ups
25 Sit ups
100 Mountain Climbers
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