November 18, 2009

Work out with the first-born @ Littlefield's, 6 freaking am

10 minutes on the treadmill to warm up, 5mph

Split leg squats, 50# dumbbells, 4 on a side
dumbbell bench press, 50#, 4 on a side
dumbbell swing, 50#, 8
4 rounds

Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
lateral shuffle

Spectrum Squats, 25#
Good mornings, 25#, 20
3 rounds

Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Rocket Girls/Speed Skaters

Clock Lunges, 10 rounds yields 100 reps

Tabata cycle, 8 rounds 20 seconds of work, 10 of rest
Ankle touches/Mountain Climbers

Cable Crunches, 170#, 7-7-7
Lunge with reach, 10#, continuous till the partner finished
3 rounds

Off-spring beat the Crossfitters into the shower and I did some Farmers Walk with 100#