Weighted vest.
Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
Good mornings, 45#, 2, 4, 6, 8, 10
Incline Bench Press, 115#, 10, 8, 6, 4, 2
Pull ups, 5 rounds, 3/6 assisted
Farmers Walk, 100#, 75 feet or so
4 way neck machine, 150#, 4x4x4x4
hanging knee raises, 10
Diagonal plate raises, 25#, 10 on a side
Farmers Walk, 100#, 75 feet or so
I had time to do more rounds of "core" work but, after yesterday, I feel fairly tired. And I don't know about anybody else but I think this week had two Wednesdays.
Friday, January 29, 2010
Thursday, January 28, 2010
January 28, 2010
Dozen of us, I had the weighted vest.
Standard warm up and mobility.
FUN WITH WEIGHTS! YAH BABY! I love this workout.
Pick some weights, on the heavy end, barbells or dumbbells and carry them around. We set up as groups, J I think intended us to work in partners, but, oh well we did what we do best and only half listened to him.
Our group used 135#, but, I saw some folks really pushing themselves and succeeding.
10 floor to overhead anyhow
half the team on each baseline, one person puts the weight overhead and walks to the far baseline, puts it down, and sprints to a far cone and back to their starting point, 4 rounds each sprint is shorter as as there are 4 cones, each one closer.
move the mountain as a team, the first person carries the weight to the service line, and sprints back, the next person runs out and carries the weight to the net, sprints back, and so on, till the bar is back at the starting point.
Starting at the baseline advance the weight and do 5 floor to overhead anyhow, run to the far baseline next team member up and so on.
Advance the weight and do 5 dead lift, run back to the starting point and back to the weight, do it over again, and again, for roughly 50 yards, until all team members have gone.
Farmers walk medley, this was kind of elaborate. We loaded up the hex bar with 185#. One person picked it up and started walking, another team member ran the opposite direction to meet them. One person rested. One person did 5-10 push ups and then sprinted to catch the farmer, and then everybody rotated. It worked, but, how is kind of a haze. This was continuous, I'm thinking 15 minutes.
Standard warm up and mobility.
FUN WITH WEIGHTS! YAH BABY! I love this workout.
Pick some weights, on the heavy end, barbells or dumbbells and carry them around. We set up as groups, J I think intended us to work in partners, but, oh well we did what we do best and only half listened to him.
Our group used 135#, but, I saw some folks really pushing themselves and succeeding.
10 floor to overhead anyhow
half the team on each baseline, one person puts the weight overhead and walks to the far baseline, puts it down, and sprints to a far cone and back to their starting point, 4 rounds each sprint is shorter as as there are 4 cones, each one closer.
move the mountain as a team, the first person carries the weight to the service line, and sprints back, the next person runs out and carries the weight to the net, sprints back, and so on, till the bar is back at the starting point.
Starting at the baseline advance the weight and do 5 floor to overhead anyhow, run to the far baseline next team member up and so on.
Advance the weight and do 5 dead lift, run back to the starting point and back to the weight, do it over again, and again, for roughly 50 yards, until all team members have gone.
Farmers walk medley, this was kind of elaborate. We loaded up the hex bar with 185#. One person picked it up and started walking, another team member ran the opposite direction to meet them. One person rested. One person did 5-10 push ups and then sprinted to catch the farmer, and then everybody rotated. It worked, but, how is kind of a haze. This was continuous, I'm thinking 15 minutes.
Wednesday, January 27, 2010
January 27, 2010
Weight vest.
Warm up.
Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Work
3 rounds, as little rest as possible
Front Squat, start from the floor, 185#, 6 reps
Renegade Rows, 25# dumbbells, 6 reps
Dumbbell swings, 1 in each hand, 25#, 6 reps
Bulgarian Split squats, 25# in each hand, 6 reps
2 rounds
Farmers Walk, 100# dumbbells, 75 feet
4 way neck machine, 150# 5x5x5x5
Cable Crunches 160#, 10 neutral, 10 split squat, l and r
Windmills, 25#, 6 on a side
Warm up.
Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Work
3 rounds, as little rest as possible
Front Squat, start from the floor, 185#, 6 reps
Renegade Rows, 25# dumbbells, 6 reps
Dumbbell swings, 1 in each hand, 25#, 6 reps
Bulgarian Split squats, 25# in each hand, 6 reps
2 rounds
Farmers Walk, 100# dumbbells, 75 feet
4 way neck machine, 150# 5x5x5x5
Cable Crunches 160#, 10 neutral, 10 split squat, l and r
Windmills, 25#, 6 on a side
Monday, January 25, 2010
January 25, 2010
Work out group, even dozen, weight vest.
Warm up
Jog the curves, skip forward and backward on the straight-a-ways, arm circles. Mobility and medi-ball, and the jump circuit.
3, 4 minute rounds
dumbbell swings, 50#, 4 reps
either 10 burpees, or run 200 yards
dead lift 275#, 4 reps
rest what remains
3, 3 minute rounds
dumbbell swings, 50#, 4 reps
either 10 burpees, or run 200 yards
dead lift 275#, 4 reps
rest what remains
Warm up
Jog the curves, skip forward and backward on the straight-a-ways, arm circles. Mobility and medi-ball, and the jump circuit.
3, 4 minute rounds
dumbbell swings, 50#, 4 reps
either 10 burpees, or run 200 yards
dead lift 275#, 4 reps
rest what remains
3, 3 minute rounds
dumbbell swings, 50#, 4 reps
either 10 burpees, or run 200 yards
dead lift 275#, 4 reps
rest what remains
Sunday, January 24, 2010
January 24, 2010
Male offspring had Jujitsu this morning, so, I got a work out in. I really enjoyed this. I guess I've been to frantic, trying to get to much done in to little time. Had some soreness, but more, I must have tweaked something on Friday. Spent time stretching at the outset and through out.
Warm up
Treadmill intervals, 15 minutes, 6.5mph work speed, 3.0mph rest speed, just shy of 1.25 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
5 minutes of stretching
Work
Clean and Push Press, 100#, 2x5, 2x4, 2x3, 1x2
5 minutes of stretching
Treadmill intervals, 15 minutes, 5.5mph work speed, 3.0mph rest speed, just over 1 mile
3 rounds
Farmers walk, 75ft, 100#
4 Way neck machine, 150#, 5x5x5x5
Cable crunches, 160#, 10, split squat, 10 l, and 10 r
Diagonal Plate raises, 45#, 10 on a side
Farmers walk, 75ft, 100#
Warm up
Treadmill intervals, 15 minutes, 6.5mph work speed, 3.0mph rest speed, just shy of 1.25 miles
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
5 minutes of stretching
Work
Clean and Push Press, 100#, 2x5, 2x4, 2x3, 1x2
5 minutes of stretching
Treadmill intervals, 15 minutes, 5.5mph work speed, 3.0mph rest speed, just over 1 mile
3 rounds
Farmers walk, 75ft, 100#
4 Way neck machine, 150#, 5x5x5x5
Cable crunches, 160#, 10, split squat, 10 l, and 10 r
Diagonal Plate raises, 45#, 10 on a side
Farmers walk, 75ft, 100#
Friday, January 22, 2010
January 22, 2010
Warm up
Treadmill intervals, 6.5 mph work speed, 3.0mph rest, 15 minutes
Death by Grace, 135#, 5x4
On one hand kinda lame, on the other, I'm content to set it as a bench mark. In December, I couldn't press overhead, just plain too much shoulder pain. Fine we work back from here.
2 Rounds
Farmers Walk, 100#, 75 ft.
4 Way neck machine, 150#, 5x5x5x5
Cable Push Pull, 60#, 12
Good Mornings, 45#, 12
Overhead Squats with chains, 95#, 8, 95#, 3, 89#, 8, 89#, 8,
Good Mornings, 89#, 2x8
Treadmill intervals, 6.5 mph work speed, 3.0mph rest, 15 minutes
Death by Grace, 135#, 5x4
On one hand kinda lame, on the other, I'm content to set it as a bench mark. In December, I couldn't press overhead, just plain too much shoulder pain. Fine we work back from here.
2 Rounds
Farmers Walk, 100#, 75 ft.
4 Way neck machine, 150#, 5x5x5x5
Cable Push Pull, 60#, 12
Good Mornings, 45#, 12
Overhead Squats with chains, 95#, 8, 95#, 3, 89#, 8, 89#, 8,
Good Mornings, 89#, 2x8
Wednesday, January 20, 2010
January 20, 2010
I can't really be said to have worked out today. None-the-less I was in attendance.
I jogged half a mile and practiced Snatch, drop outs, and dumbbell snatch, trying to become comfortable with getting under the weight really deep, rather than doing power Snatch.
W was doing 100 burpee pull ups. K and M did Death by Grace this morning so they were pre-toasted, and so, after their row, they did some box jump work up. I have to say it was impressive and yet odd seeing M jumping onto a 4 inch box with 100 dumbbell in each hand.
I jogged half a mile and practiced Snatch, drop outs, and dumbbell snatch, trying to become comfortable with getting under the weight really deep, rather than doing power Snatch.
W was doing 100 burpee pull ups. K and M did Death by Grace this morning so they were pre-toasted, and so, after their row, they did some box jump work up. I have to say it was impressive and yet odd seeing M jumping onto a 4 inch box with 100 dumbbell in each hand.
Monday, January 18, 2010
January 18, 2010
Work out group 13, no vest.
Warm up
Medi-ball, warm up, some mobility, and a jump circuit.
Work
2 rounds, weight was whatever you came across
Dead lift, 6 reps
Roll outs, 1minute
Renegade Rows, 6 on a side
Sumo shuffle/tricep press, 12reps
lawn mower pulls, 6 on a side
V-ups, I minute
Move the Farm (farmers walk w/ mis-matched dumbbells) cones on the service, net, far service, and far base line
Dumbbell on the far base line, run to it and do 12 swings, back pedal back and do 5 push ups, on each subsequent round reduce the run and back pedal distance by one cone, so 5 rounds
Warm up
Medi-ball, warm up, some mobility, and a jump circuit.
Work
2 rounds, weight was whatever you came across
Dead lift, 6 reps
Roll outs, 1minute
Renegade Rows, 6 on a side
Sumo shuffle/tricep press, 12reps
lawn mower pulls, 6 on a side
V-ups, I minute
Move the Farm (farmers walk w/ mis-matched dumbbells) cones on the service, net, far service, and far base line
Dumbbell on the far base line, run to it and do 12 swings, back pedal back and do 5 push ups, on each subsequent round reduce the run and back pedal distance by one cone, so 5 rounds
Thursday, January 14, 2010
January 14, 2010
Workout group, 10 of us, weighted vest.
Warm up and mobility standard fare, a bit short compared to Monday, but so what.
Work
1 practice round, 3 work rounds, as fast as you and your partner can go
Dumbbell high pulls, 45#, 6
Medi-ball, shotguns, one leg, 6 each side
t-drill, run, shuffle, back pedal, 1 each direction
split squat wood choppers, 45#, 6 each side
1 practice round, 2 rounds, fast as you and your partner can go
blast offs, 6 on a side
broad jumps, 3 up one back, 6 rounds
move the mountain, 10 or 12 yard course, run to cone set down medi-ball, back to start, and back to ball, back to start, and so on out all 4 cones, (fiddly little course with lots of turns)
squatted alternate dumbbell press, 25#, 6 each side
overhead drop lunges, one 35# dumbbell, 6 each side
Partner farmers walk, 200 yard indoor track
1 carries the dumbbells, the other takes off running, when the runner catches up they switch rolls, and we did it again, but, the partners moved in opposite directions
Warm up and mobility standard fare, a bit short compared to Monday, but so what.
Work
1 practice round, 3 work rounds, as fast as you and your partner can go
Dumbbell high pulls, 45#, 6
Medi-ball, shotguns, one leg, 6 each side
t-drill, run, shuffle, back pedal, 1 each direction
split squat wood choppers, 45#, 6 each side
1 practice round, 2 rounds, fast as you and your partner can go
blast offs, 6 on a side
broad jumps, 3 up one back, 6 rounds
move the mountain, 10 or 12 yard course, run to cone set down medi-ball, back to start, and back to ball, back to start, and so on out all 4 cones, (fiddly little course with lots of turns)
squatted alternate dumbbell press, 25#, 6 each side
overhead drop lunges, one 35# dumbbell, 6 each side
Partner farmers walk, 200 yard indoor track
1 carries the dumbbells, the other takes off running, when the runner catches up they switch rolls, and we did it again, but, the partners moved in opposite directions
Wednesday, January 13, 2010
January 13, 2010
Weighted Vest
Treadmill intervals, 15 minutes, 6.5 mph work speed, 3.0 mph rest speed
Push up burpees with a pull up, 10, 8, 6, 4, 2
Good mornings, 45#, 2, 4, 6, 8, 10
3 rounds
OHS, 95# and chains, 8
ham raises, 12
Farmers walk, 90# 100 ft
4 way neck machine, 100#, 8
Cable Crunches, 20
diagonal plate raises, 25#, 8
Good mornings, 25#, 8
Just an off day. S joined me for the OHS. He's been out and busy for a while so it was nice to work out together again. Alas, I felt kinda off. I think Monday, was harder than I'm willing to admit, and although I took yesterday of entirely, I also ate like a bear -- so, try again tomorrow.
Treadmill intervals, 15 minutes, 6.5 mph work speed, 3.0 mph rest speed
Push up burpees with a pull up, 10, 8, 6, 4, 2
Good mornings, 45#, 2, 4, 6, 8, 10
3 rounds
OHS, 95# and chains, 8
ham raises, 12
Farmers walk, 90# 100 ft
4 way neck machine, 100#, 8
Cable Crunches, 20
diagonal plate raises, 25#, 8
Good mornings, 25#, 8
Just an off day. S joined me for the OHS. He's been out and busy for a while so it was nice to work out together again. Alas, I felt kinda off. I think Monday, was harder than I'm willing to admit, and although I took yesterday of entirely, I also ate like a bear -- so, try again tomorrow.
Monday, January 11, 2010
January 11, 2010
Workout group, about a dozen, weighted vest.
Long warm up. Running and skipping. Mobility. Stepped over and under hurdles. Medi-ball stuff, and a jump circuit.
Work
3 way sports squats, 12 reps, or 45 seconds
supine rows, 12 reps, or 45 seconds
dumbbell swings, 12 reps, or 45 seconds
as many rounds as possible in 11 minutes.
Long warm up. Running and skipping. Mobility. Stepped over and under hurdles. Medi-ball stuff, and a jump circuit.
Work
3 way sports squats, 12 reps, or 45 seconds
supine rows, 12 reps, or 45 seconds
dumbbell swings, 12 reps, or 45 seconds
as many rounds as possible in 11 minutes.
Sunday, January 10, 2010
January 10, 2010
Male offspring had Jujitsu this morning and so rather than sit around I got a work out in. Weight vest.
Treadmill intervals, 15 minutes, work speed 6.5mph, rest speed 3.0mph, just over a mile
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9
Deadlift, 225#, 10, 8, 6, 4, 2
Machine seated Military press, 180, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, work speed 5.5mph, rest speed 2.5mph, just over a mile
2 rounds
Farmers Walk, 80#, 75 feet or so
4 way neck machine, 150#, 4x4x4x4
Standing cable crunches, 160#, 30
Cable push pull, 60#, 10 on a side
Farmers Walk, 80#, 75 feet or so
Treadmill intervals, 15 minutes, work speed 6.5mph, rest speed 3.0mph, just over a mile
push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9
Deadlift, 225#, 10, 8, 6, 4, 2
Machine seated Military press, 180, 2, 4, 6, 8, 10
Treadmill intervals, 15 minutes, work speed 5.5mph, rest speed 2.5mph, just over a mile
2 rounds
Farmers Walk, 80#, 75 feet or so
4 way neck machine, 150#, 4x4x4x4
Standing cable crunches, 160#, 30
Cable push pull, 60#, 10 on a side
Farmers Walk, 80#, 75 feet or so
Friday, January 8, 2010
January 8, 2010
Bunch of us rallied around for a work out.
Warm up as you will...
Jerk: work up to your 3 rep max, and do it for a second set, 195#
M, went for 245# and almost had it, but, wisdom prevailed and he nailed 225# solidly.
K, worked up to 135# I think that was a PR.
W, got 195# as well.
S, got 155#, but, in truth he was pressing that, and I know he can go for more, when he trusts his split.
50 push ups, 50 pull ups, get creative and do a variety, chin ups, supine rows, decline, incline, clap, grasshopper, tiger, whatever, ...
2 rounds
Farmers walk around the gym, 150ft+/-, 80#, 75#
Diagonal plate raises, 35#, 10, 7
Good Mornings, 45#, 10, 10
Thanks to Chip at BodyTribe for the bulk of the work out.
Warm up as you will...
Jerk: work up to your 3 rep max, and do it for a second set, 195#
M, went for 245# and almost had it, but, wisdom prevailed and he nailed 225# solidly.
K, worked up to 135# I think that was a PR.
W, got 195# as well.
S, got 155#, but, in truth he was pressing that, and I know he can go for more, when he trusts his split.
50 push ups, 50 pull ups, get creative and do a variety, chin ups, supine rows, decline, incline, clap, grasshopper, tiger, whatever, ...
2 rounds
Farmers walk around the gym, 150ft+/-, 80#, 75#
Diagonal plate raises, 35#, 10, 7
Good Mornings, 45#, 10, 10
Thanks to Chip at BodyTribe for the bulk of the work out.
January 7, 2010
Work out group, about a dozen, of us. Weighted vest.
J is playing around with different warm ups and mobility combinations and pre-work jump circuits.
So, today's stuff was familiar, but, new at the same time.
Work out, 20 minutes of work
Running component
run, the indoor track, or:
10 yard shuttle run, 5x, or;
20 yard shuttle run, 3x.
1 minute work cycles, of all sorts of different movements, many focused on "core", usually 4-5 work cycles, with short rest.
J is playing around with different warm ups and mobility combinations and pre-work jump circuits.
So, today's stuff was familiar, but, new at the same time.
Work out, 20 minutes of work
Running component
run, the indoor track, or:
10 yard shuttle run, 5x, or;
20 yard shuttle run, 3x.
1 minute work cycles, of all sorts of different movements, many focused on "core", usually 4-5 work cycles, with short rest.
Thursday, January 7, 2010
Wednesday, January 6, 2010
January 6, 2010
Weighted Vest
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9
Front squats, 95# 20, 15, 10
Push Press, 95#, 10, 10, 10
Farmers Walk, 100#, 90#, 80#, 75 ft
4 way neck machine, 150#, 4x4x4x4, 3 circuits
Standing Cable Crunches, 160#, 30, 20, 20
Diagonal Plate Raises, 35#, 10, 7, 7
Good Mornings, 35#, 10, 7, 7
Farmers Walk, 100#, 90#, 80#, 75 ft
Over head squats, 89# plus chains, 3x8 W finished his Crossfit madness about the same time I was wrapping up. So I grabbed him for a a bonus of OHS. We had fun with it.
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9
Front squats, 95# 20, 15, 10
Push Press, 95#, 10, 10, 10
Farmers Walk, 100#, 90#, 80#, 75 ft
4 way neck machine, 150#, 4x4x4x4, 3 circuits
Standing Cable Crunches, 160#, 30, 20, 20
Diagonal Plate Raises, 35#, 10, 7, 7
Good Mornings, 35#, 10, 7, 7
Farmers Walk, 100#, 90#, 80#, 75 ft
Over head squats, 89# plus chains, 3x8 W finished his Crossfit madness about the same time I was wrapping up. So I grabbed him for a a bonus of OHS. We had fun with it.
Tuesday, January 5, 2010
Monday, January 4, 2010
January 4, 2010
Weighted Vest, even dozen people.
Standard Mobility and Warm up although J has mixed and matched stuff in new ways
Jump circuit, 10 seconds of work, 30 seconds of active rest
Jump and stick, walk length of court
jump and stick for height, walk length of court
jump tuck and stick, walk...
jump tuck, bounce, walk
jump tuck dynamic, walk
broad jump and stick, run...
broad jump for distance and stick, run
brad jump dynamic, run
Circuit One, 15 reps, or 1 minute, 3 rounds
Split leg squats, dumbbells, overhead or one in each hand
Split leg squats, dumbbells, overhead or one in each hand
floor swimming
roll outs
Renegade Rows
Circuit Two, 15 reps or 1 minute, 3 rounds
rock pile move the dumbbells anyhow about 30 feet, asap
burpees
bench dips
Standard Mobility and Warm up although J has mixed and matched stuff in new ways
Jump circuit, 10 seconds of work, 30 seconds of active rest
Jump and stick, walk length of court
jump and stick for height, walk length of court
jump tuck and stick, walk...
jump tuck, bounce, walk
jump tuck dynamic, walk
broad jump and stick, run...
broad jump for distance and stick, run
brad jump dynamic, run
Circuit One, 15 reps, or 1 minute, 3 rounds
Split leg squats, dumbbells, overhead or one in each hand
Split leg squats, dumbbells, overhead or one in each hand
floor swimming
roll outs
Renegade Rows
Circuit Two, 15 reps or 1 minute, 3 rounds
rock pile move the dumbbells anyhow about 30 feet, asap
burpees
bench dips
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