FRIDAY 080223
Tabata Somethin' Else
Perform each exercise in sequence using the 20-sec work, 10-sec rest Tabata Intervals for a total of eight rounds of each exercise (16-min).
Pull ups (64) 8-8-8-8-8-8-8-8
Push ups (100) 15-15-13-12-10-10-12-13
Sit ups (81) 10-10-10-10-9-11-10-11
Squats (125) 15-17-15-15-15-15-15-18
THURSDAY 080222
Rest Day
Ultimate Frisbee vs. Woodlock's group
Saturday, February 23, 2008
Tabata Somethin' Else
Monday, February 18, 2008
Row 5,000m (19:51)
500m WU
Row 5000m
SUNDAY 080217
Rest Day
SATURDAY 080216
Rest Day
FRIDAY 080215
Rest Day
Sent from my iPhone
Wednesday, February 13, 2008
Kb Circuits
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
Sent from my iPhone
Tuesday, February 12, 2008
Chad
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
Sent from my iPhone
Friday, February 8, 2008
Chelsea (9+3)
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
Sent from my iPhone
Thursday, February 7, 2008
800-50-50 (21:50)
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)
Sent from my iPhone
Friday, February 1, 2008
ANGIE* (15:58)
Complete the following for time:
100 pull ups
100 push ups
100 sit ups
100 squats
Still using the bands although I think they are getting easier. 100 total pull ups is still a smoker any way you slice it. Was on pace for 15 minutes for the first half then fell off from sets of 5 to sets of 3. Great workout though. PR by almost 3 minutes, got 18:41 last time. Really helps when someone in front of you is smoking it. CPT Brett ended up with like 14:30. Could be an animal when he grows up...
THURSDAY 013108
Rest Day
Played ultimate frisbee in the gym after Combatives. Good workout. Played 5-on-5 but kinda crowded. Will try 3-on-3 or 4-on-4 next time.
WEDNESDAY 013008
Rest Day
Cheered my guys through Operation Chad today. That looks like a smoker. Can't wait to try it myself.
TUESDAY 012908
Rest Day
Played Hooverball at the gym on my "Off" Day. That was a smoker. Great workout with the 4-lb medicine ball. Can't wait to try the 6 pounder. Also played Ultimate Frisbee in the wind with my Small Group in the afternoon. That game always hurts now. I wonder if I was too young to feel the pain in the past?
Monday, January 28, 2008
5k Run (23:38)
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
Sent from my iPhone
Friday, January 25, 2008
Thursday, January 24, 2008
Triple Nickel (45 rounds) (UNCLASSIFIED)
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
Tuesday, January 22, 2008
Lil' Runny Angie (17:54)
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.
Sent from my iPhone
Monday, January 21, 2008
Tabata Rodeo
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...
Sent from my iPhone
Sunday, January 20, 2008
Saturday, January 19, 2008
Rest Day
Cindy muscles were sore; Fight Gone Bad muscles are sore now...shoulda
rowed today...
Sent from my iPhone
Friday, January 18, 2008
Fight Gone Bad
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
Wednesday, January 16, 2008
Double Double Tabata (UNCLASSIFIED)
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
Tuesday, January 15, 2008
3k Row
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.
Sent from my iPhone
Cindy
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...
Sent from my iPhone
Sunday, January 13, 2008
Saturday, January 12, 2008
Subscribe to:
Posts (Atom)
Posts
