Perform 4 rounds Tabata intervals for 12 exercises.
20# Wall ball
Sit ups
Push ups
Kb swings (16kg)
Perfect push ups
Box jumps (24")
Push ups
Sit ups
Kb Thrusters (2x12kg)
Jump rope (green monster)
Kb swings
Handstand
24-min (10/20; 15/15; 2x20/10)
TUESDAY 080212
Rest Day
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4 rounds for time of:
Run 400m
25xThrusters (rock)
25xPush Press (water can)
25xDeadlifts (ammo can)
25xFront Squats (sand bag)
25xPush ups
10xBurpees
SUNDAY 080210
Rest Day
SATURDAY 080209
Rest Day
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Perform one round every minute for 30 minutes of:
5 pull ups*
10 push ups
15 squats
Got to round 8 and the push ups gave out. Note to self, don't mention
"muscle failure" out loud if you wanna keep going...
THURSDAY 080207
Rest Day
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WEDNESDAY 080206
Three rounds for time of:
Run 800 meters
50 push ups
50 sit ups
800s (3:40; 4:00; 4:10)
50-50 (3:10; 3:15; 3:35)
Ultimate frisbee
TUESDAY 080205
Rest Day
MONDAY 080204
Rest day
Ultimate frisbee
SUNDAY 080203
Rest Day
SATURDAY 080202
Judo Tournament (Dallas)
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Beat 5k from last month by 2-sec. (23:40). Splits: 7:09, 7:49, 7:39, :
51. First two laps felt great. Form broke down at two miles, fought
through it last two laps.
SUNDAY 080127
Rest Day
SATURDAY 080126
Rest Day
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Classification: UNCLASSIFIED
Caveats: NONE
THURSDAY 080124
Triple Nickel
As many rounds of the following in 20 minutes:
5 push ups
5 sit ups
5 squats
WEDNESDAY 080123
Pool Relays (6)
As many rounds of the following in 20 minutes:
50 meter kick board
50 meter bouy pulls
Classification: UNCLASSIFIED
Caveats: NONE
Complete the following for time:
Run 400 meters
50 pull ups
Run 400 m
50 push ups
Run 400 m
50 sit ups
Run 400 m
50 squats
Great workout for working exercises while waay out of breath. Good
for working on pacing yourself.
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Four of us did four exercises via Tabatas...C2 row, push ups, Kb
swings, and pull ups. Ouch. Smoked after 2nd or 3rd round on each
one. Only remember push ups and pull ups.
Push ups (12-11-10-10-5-5-5-7)
Pull ups (8-7-7-8-5-5-5-6)
I have been pacing myself on my Tabatas, I think I'll start smoking
myself to see if I can get better gains...
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Cindy muscles were sore; Fight Gone Bad muscles are sore now...shoulda
rowed today...
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Three 5-min rounds of five exercises conducted for 1-min each with 1-min rest between rounds. We took some time to transition since it was everyone's first time on the rower and first time with FGB. It was a great workout!!!
Wall Ball (20#)
Sumo Deadlift High Pull (1-pood Kb)
Box Jumps (24")
Push Press (65#)
Row (calories)
31-30-25 WB
29-30-30 SDHP
20-26-24 BJ
27-27-20 PP
17-17-18 Row
371 Total
THURSDAY 080117
Rest Day
Classification: UNCLASSIFIED
Caveats: NONE
Another workout that I "thought" wouldn't be that bad. Wrong-o
mooseface. Did I mention that I love CrossFit?!?!?!!
Double Double Tabata
Perform two exercises, alternating between the two for 8 rounds each
utilizing the Tabata interval of 20-sec of work and 10-sec of rest.
Pull ups 10-6-8-7-7-5-7-6 (56)
Sit ups 7-11-11-9-10-9-9-10 (76)
Push ups 12-12-12-12-12-12-12-14 (98)
Squats 17-18-17-17-17-17-17-18 (138)
I was all over the place with pull ups as we "fought" over the Woody
Bands so I had at least two sets of jumping pull ups (ouch). Didn't
make it back to start some of the sit ups on time either (oops).
The pushups and squats went a little easier but that was a lot of work.
I'd like to try maxing out every set to see how much workload I end up
with. I'd bet it was a lot less. Felt pretty good though to be
exhausted and very out of breath after the last set of squats. If it
wasn't so chilly out this morning, I'm sure I would have made a "sweat
angel"...
Classification: UNCLASSIFIED
Caveats: NONE
Decided no more "Rest Days", going to at least do CFWU and/or row to
finally get into shape. Also going to keep working on push ups.
Thought I'd row easy for 30 minutes. Ouch. Settled for 3,030 meters
in 15 minutes. 5-min easy pull; 3x500m hard (2:00); 1-min easy pull.
Legs and butt felt tired and sore AND strong today.
Played around with ring dips and GHD sit ups after.
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MONDAY 080114
"Cindy"
5 pull ups
10 push ups
15 squats
Complete as many rounds as possible in 20 minutes.
(16) Increased PR by at least one (15). Probably lost count at
17...
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THURSDAY 011008
Rest Day
WEDNESDAY 010908
Rest Day (APFT)
Ultimate Frisbee (Farishon)
TUESDAY 010808
CFWU x 3
1.5 mile jog
Push up Pyramid (1-2-3-4-5)
1-5 x 5 (75)
1-3 x 6 (36)
(111 total)
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