November 18, 2009

Treadmill intervals, work speed, 6.5mph, rest speed 3.5 mph, 15 minutes, 1.23 miles

Overhead Squats, 89# plus chains, 3x10
Dumbbell Snatch, 75#, 4 on a side, 3 sets
45 seconds of rest between rounds

Cable Crunches, 150# 3x7-7-7, feet neutral and lunge each side
Goodmornings, 25#, 3x20
no rest

Treadmill intervals, work speed, 6.5mph, rest speed 3.0 mph, 15 minutes, 1.16 miles

November 17, 2009

Yoga.

November 16, 2009

@ Littlefield's, with the first born, 6freaking am.

Warm up
Tabata cycle
Supine Rows/Push ups
Rocket Girls/Speed Skaters
Squats/Lunges
Sit ups/X lateral supermen

Stretch
I did some Yoga-ish stuff, offspring did some bendy pretzel stuff they teach kids in high school sports, left over from when I was a kid.

Work

Lateral step box ups, 30#, 8-12 reps, 3 rounds
Cable push pull, 60#, 10 on a side, 3 rounds

lateral box hops, 30 seconds
dumbbell high pull, 45#, 4 on a side, 5 rounds

Standing cable crunches, 150#, 3x20
Good mornings, 25#, 3x20

Stretch-y stuff

Off-spring went and showered, I went down to the pit and watched the morning Crossfit crew finish up. OK, I didn't stand there and stare.

Dumbbell snatch 50#, 1x10
Snatch, 95#, 3x7

November 14, 2009

Worked out with the first born at Littlefield's Gym. Kinda interesting learning the layout of a new facility.

Treadmill warm up 10 minutes.
Stretch and mobility

Spectrum Squats
Bench dips, 12 reps
30 seconds of rest, repeat 3x

3 minutes on the treadmill

Renegade Rows, 20#, 3x10
Blast offs, 3x10

Medi-ball partner twist pass 10 on a side

3 minutes on treadmill

Cable Crunches, 150#, 3x15
Diagonal Plate Raises, 25#, 3x10 per side

Tripping on people in the "Ab room" did some trash and stretching

3 minutes on the treadmill call it good.

Wore sweatshirt and pants, so the heat got to me a bit more than usual.

November 12, 2009

Work out group, maybe 11 of us.

Warm up usual fare. Mobility usual fare.

Pre-work
5 vertical jump and stick
lunge walk width of tennis court
sprint 1 court, jog 2
lather, rinse, repeat 4 times

Weight Room
Dumbbell Swings, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1
Goblet Squats, 35#, 10, 9, 8, 7, 6, 5, 4, 3, 2,1

Medicine Ball Fun
Move the Mountain
Wall ball
Egg Toss Run Under
Triangle Chest Pass
Triangle rotation pass
Wall Ball
Partner Move the Mountain
Wall Ball

November 5, 2009

Workout Group 9 or so of us.

Medicine ball warm up
mobility today was stuff we've done before, but, it has been awhile so it was nice to see old friends

pre-work, 5 minutes continuous cycle
5 supine rows
10 push ups
15 air squats

Weight Room
3rounds, 10 reps
Push Press
Walking lunges
Bar Dips
Bent over Rows

Conditioning, 3 rounds
2 x 4 split jumps, sprint 25 yards, jog back
5-10 supine rows,
5 push ups
6 split squats each side
2 line, 3 way suicide
25 yard sprint, walk back

Since, I'm taking time off this month, and with the holidays next month, I expect more off then on. I'm not pushing real hard. Let things heal, get some rest, and then start up again in January.