Warm Up
Push up Burpees w/Pull Up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work
Back Squats 225#, 3x6 deep to a medicine ball
super set with ham raises, 3x12
split leg squats 45#/blast offs 3x6
super set with ham raises, 3x12
Core
1 round, I'm hosed from yesterday
Farmers walk, 80#
4 way neck machine, 150#x5
cable push pull 60#, x10
cable crunches, 150# x20
3 roll outs
Tuesday, June 30, 2009
Monday, June 29, 2009
June 29, 2009
Warm Up and Mobility
Standard fare
Work Out Fun with Weights
3 person Teams, we used 135#
Weighted Lunge Walk/Burpee/Rest 15 seconds work,
5 seconds transition covered 70 yards, one team member at each station rotating every 15 seconds.
5 seconds transition covered 70 yards, one team member at each station rotating every 15 seconds.
3x3x3
Dead lift
high pull
hang squat clean to push press
up twenty, back ten (backwards walk), weight over head each team
member went twice, cones were set 10 yards apart
5x5x2
carry bar to next cone
carry bar to next cone
5 dead lifts
5 bent rows
5 RDL
5 Front Squats
5 Push ups on bar
Optional bar ab-roll out
dead lift/suicide
5 dead lift on the cone (ten yards) run to far end and back, carry
weight up to next mark, wash, rinse, repeat
The dead lift suicide is just plan tough. It is physically hard, but, it is mentally tough. I think everybody was gassed after this workout.
The dead lift suicide is just plan tough. It is physically hard, but, it is mentally tough. I think everybody was gassed after this workout.
Friday, June 26, 2009
June 26, 2009
Warm up
Push up Burpees w/pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work
Incline Bench Press, 5x6, 135#
super set
Single Leg Squats/Blast offs, 5x6x6, 45#/body weight
Core
Farmers Walk, 100#, 90#, 80#
4 Way neck machine, 150#, 3x20
Cable Crunches, 3x30, 150#
Broomstick twists, till I got bored.
Humid and stuffy, ick, felt like crap at the outset but increasingly good as the workout progressed.
Push up Burpees w/pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work
Incline Bench Press, 5x6, 135#
super set
Single Leg Squats/Blast offs, 5x6x6, 45#/body weight
Core
Farmers Walk, 100#, 90#, 80#
4 Way neck machine, 150#, 3x20
Cable Crunches, 3x30, 150#
Broomstick twists, till I got bored.
Humid and stuffy, ick, felt like crap at the outset but increasingly good as the workout progressed.
Thursday, June 25, 2009
June 25, 2006
Work out Group 10 or so folks.
Standard Warm up and Mobility
Pre- Work
Star Squats
Star Jumps
Work
Triangle Run
step to vertical jump and stick
partner clap pushups
star squat, start jump, star squat (trigger event)
10 yard bearcrawl
Finish
Lunge walk, 5,10, 15, 20, walk back
broad jump, 5, 10, 15, 20, walk back
Bonus
burpee suicide, 1 on the goal line every time, 2, on the 5, 3, on the 10, 4 on the 15, 5 on the 20
Standard Warm up and Mobility
Pre- Work
Star Squats
Star Jumps
Work
Triangle Run
step to vertical jump and stick
partner clap pushups
star squat, start jump, star squat (trigger event)
10 yard bearcrawl
Finish
Lunge walk, 5,10, 15, 20, walk back
broad jump, 5, 10, 15, 20, walk back
Bonus
burpee suicide, 1 on the goal line every time, 2, on the 5, 3, on the 10, 4 on the 15, 5 on the 20
Tuesday, June 23, 2009
June 23, 009
Warm up
Push up Burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work
Dead lift, 245# superset with gravitron bardips
5 rounds, 6 reps, and 12 reps
OHS 89# and chains super set with ham raises
3x6
Core
Farmers walk, 100#, 100#, 95#
4 Way neck machine, 150# 5 reps each direction
Cable Crunches, 150#
Cable Push pull, 60#, 12 on a side
Push up Burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work
Dead lift, 245# superset with gravitron bardips
5 rounds, 6 reps, and 12 reps
OHS 89# and chains super set with ham raises
3x6
Core
Farmers walk, 100#, 100#, 95#
4 Way neck machine, 150# 5 reps each direction
Cable Crunches, 150#
Cable Push pull, 60#, 12 on a side
Monday, June 22, 2009
June 22, 2009
Work out groups 8-10 people showed up. "J" had to do something else so I threw today's together in about 10 minutes. It was almost more than I could handle but I wasn't the only one sucking wind -- so I was at least in good company.
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Backward Push
Butt kicks
Flexibility 10, or 5 on each side
Tiger Pushups
Crucifixion, prone and supine
High knee, walking Lunge with quad stretch
Lunge with a double reach
Superman walk
Kick walk
Plyo Circuit, 40 seconds of work, 20 seconds of rest
Jump Tucks/ Speed Skaters
Rocket Girls/Plyo Pushups (12 reps)
Work 3 rounds
Diagonal Plate Raises, 6 each side
Renegade Rows, 6 each side
Barbell Split leg squats, 6 each side
Sumo Dead lift high pull, 6
Supine Rows, 12
Jump Tucks, 12
Finale
“K’s” miserable ab circuit.
Thursday, June 18, 2009
June 17, 2009
Warm up
Rowed for 5 minutes.
Work
Back Squats, deep to a medicine ball, 8,8, 6,6,6, 225#
supersetted with Ham Raises, sets of 10
OHS 3x10, 89#
supersetted with Ham Raises, sets of 10
Core, 3 rounds
Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps
Rowed for 5 minutes.
Work
Back Squats, deep to a medicine ball, 8,8, 6,6,6, 225#
supersetted with Ham Raises, sets of 10
OHS 3x10, 89#
supersetted with Ham Raises, sets of 10
Core, 3 rounds
Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps
Wednesday, June 17, 2009
June 16, 2009
Warm up
1 mile on the elliptical thing
Work
gravitron bardips, 18 reps
dead lift, 225
as many rounds as possible in 15 minutes
Core, 3 rounds
Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps
1 mile on the elliptical thing
Work
gravitron bardips, 18 reps
dead lift, 225
as many rounds as possible in 15 minutes
Core, 3 rounds
Farmers Walk, 100#, 95#, 90#
4 way neck machine, 150#, 20 reps (5 each way)
Cable Crunches, 150# 30reps
Cable Push Pull, 60#, 24 reps
Monday, June 15, 2009
June 15, 2009
Work out group 13-14.
Warm up and mobility
standard stuff
Weight room
2x4, dumbbell dead lift/dumbbell swings
2x8, split leg dumbbell reach and pull with a crossing punch
12, renegade rows
16, ski squats
Field House
Suicides
Wall sit suicide
suicide, burpees and v-ups, 16, 12, 8
pushup suicide 2 on the baseline, 4, 6, 8
Warm up and mobility
standard stuff
Weight room
2x4, dumbbell dead lift/dumbbell swings
2x8, split leg dumbbell reach and pull with a crossing punch
12, renegade rows
16, ski squats
Field House
Suicides
Wall sit suicide
suicide, burpees and v-ups, 16, 12, 8
pushup suicide 2 on the baseline, 4, 6, 8
Sunday, June 14, 2009
June 11, 2009
Work out group 8-10 of us.
Warm up and mobility
Standard fare
Circuit in the field house
Partner push ups w/one handed clap
6 Rocket girls sprint 10 yards and coast another 10, job back 4x
jump and stick in place, 10
roller platform thingy, ab crunches
3 way suicides
backward throw of tackling dummy
Weight Room
dead lift
high pull
snatch
front squat
rdl
bor
add weight each set
7,6,5,4,3,2,1 reps 15 minutes to complete, we got to 3s
this sucker was hard on the heart rate.
Warm up and mobility
Standard fare
Circuit in the field house
Partner push ups w/one handed clap
6 Rocket girls sprint 10 yards and coast another 10, job back 4x
jump and stick in place, 10
roller platform thingy, ab crunches
3 way suicides
backward throw of tackling dummy
Weight Room
dead lift
high pull
snatch
front squat
rdl
bor
add weight each set
7,6,5,4,3,2,1 reps 15 minutes to complete, we got to 3s
this sucker was hard on the heart rate.
Wednesday, June 10, 2009
Jun 10, 2009
Went to Yoga class today as a bus man's holiday.
Interestingly "J" had the same idea. I think there were 7-8 of us. Most of my yoga experience is with DVD's so I can turn the volume up to hear the instructions and in the privacy of my living room I can make fun of the woowoo music and grunt. The instructor had a head set, but, the volume was a tad low for this deaf old guy. Otherwise I behaved myself and it was pretty cool -- no farts sneaking out or anything. I was surprised by my balance when we did the "tree pose" I was able to lock on and hold it, but, my flexibility was limited. My strength was, of course, pretty good, but my flexibility in some of the poses was pathetic -- particularly in the seated poses. Even if the work out didn't drain me, it was relaxing, so that was a cool benefit. I'm not sure if the instructor always says it, but, perhaps it was for "J" and I that she emphasized that yoga isn't competitive. Competitive Yoga, might be like watching snail races or something. I can understand how you can't compete with another person, but, you can challenge yourself at least.
"S" and "M" were down stairs doing an ab circuit. Funnily enough I didn't need to take a shower.
Interestingly "J" had the same idea. I think there were 7-8 of us. Most of my yoga experience is with DVD's so I can turn the volume up to hear the instructions and in the privacy of my living room I can make fun of the woowoo music and grunt. The instructor had a head set, but, the volume was a tad low for this deaf old guy. Otherwise I behaved myself and it was pretty cool -- no farts sneaking out or anything. I was surprised by my balance when we did the "tree pose" I was able to lock on and hold it, but, my flexibility was limited. My strength was, of course, pretty good, but my flexibility in some of the poses was pathetic -- particularly in the seated poses. Even if the work out didn't drain me, it was relaxing, so that was a cool benefit. I'm not sure if the instructor always says it, but, perhaps it was for "J" and I that she emphasized that yoga isn't competitive. Competitive Yoga, might be like watching snail races or something. I can understand how you can't compete with another person, but, you can challenge yourself at least.
"S" and "M" were down stairs doing an ab circuit. Funnily enough I didn't need to take a shower.
Tuesday, June 9, 2009
June 9, 2009
"W" and I decided to do the CrossFit WOD
5 rounds
body weight bench press, reps to failure
pull ups, reps to failure
I didn't go down with a plan and so nothing really worked... oh well. I messed around with Box Jump Burpee ups, which are a lot cooler when somebody else does them. I just flopped around. When I faced away from the bar I ended jumping backwards for the pull up, just awkward. I'll count today as active rest.
5 rounds
body weight bench press, reps to failure
pull ups, reps to failure
I didn't go down with a plan and so nothing really worked... oh well. I messed around with Box Jump Burpee ups, which are a lot cooler when somebody else does them. I just flopped around. When I faced away from the bar I ended jumping backwards for the pull up, just awkward. I'll count today as active rest.
Monday, June 8, 2009
June 8, 2009
Work out group 15 or so.
Warm up and mobility.
Standard Fare.
Weight Room
Burpees negative pull up hanging knee raise, 5x5 30 seconds rest between sets
Thrusters, 5x5, I've screwed my shoulder so I did Sumo Dead lift instead 30 seconds rest between sets
Dumbbell high pull, 5 on each side 3 sets, 15 seconds rest
Good-mornings to drop lunges 10x3
Medi-ball Core, 3 or 4 rounds
Opposite hand/opposite foot, switch hands with the medi-ball
high plank on the ball
boat pose hold medi-ball in one hand, 30 seconds and switch
wipers pass medi-ball from hand to hand/opposite legs
Metabolic jumble 6 minutes
broad jumps, bear crawl, air squats, sprint, walk, burpees, mountain climbers, etc.
Warm up and mobility.
Standard Fare.
Weight Room
Burpees negative pull up hanging knee raise, 5x5 30 seconds rest between sets
Thrusters, 5x5, I've screwed my shoulder so I did Sumo Dead lift instead 30 seconds rest between sets
Dumbbell high pull, 5 on each side 3 sets, 15 seconds rest
Good-mornings to drop lunges 10x3
Medi-ball Core, 3 or 4 rounds
Opposite hand/opposite foot, switch hands with the medi-ball
high plank on the ball
boat pose hold medi-ball in one hand, 30 seconds and switch
wipers pass medi-ball from hand to hand/opposite legs
Metabolic jumble 6 minutes
broad jumps, bear crawl, air squats, sprint, walk, burpees, mountain climbers, etc.
Saturday, June 6, 2009
June 6, 2009
MFG workout #4 all by myself.
Hang squat cleans, 7x7 +3, 135# lots of rest between sets, really, pretty easy done this way. But the point is to develop a foundation so no apology.
Hang squat cleans, 7x7 +3, 135# lots of rest between sets, really, pretty easy done this way. But the point is to develop a foundation so no apology.
Friday, June 5, 2009
June 5, 2009
MFG work out #3, "S" joined me.
Push up burpees, with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
hang cleans, 135#, 30 reps
sandbag relay, 45#, 16x100 yard runs, plus 6 steps on each end, and 100 yards active rest between runs (which means in English that we walked back to meet the other guy).
Push up burpees, with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
hang cleans, 135#, 30 reps
sandbag relay, 45#, 16x100 yard runs, plus 6 steps on each end, and 100 yards active rest between runs (which means in English that we walked back to meet the other guy).
June 4, 2009
Work out Group about a dozen.
Warm up and Mobility
Standard fare
Work 4 stations
Medi-Ball, 2 x
40 machine gun passes
10 each side, split leg lateral toss
8 each leg, lunge to chest pass
10 egg tosses
Jump, 2x
20 yards each leg hop, or 40 yards broad jump
10 each side, speed skaters
5x5 burpees/jump tuck
run up 2, back 1 lateral shuffle, goal line to 25 yard
Core
20 partner push ups
10 v-ups
20 wipers
Weight room, 2x
10 Thrusters
10 hanging knee raises
max supine rows, 10 hip extensions
front rack lunge, 6 each side
Core
20 partner push ups
10 v-ups
20 wipers
Warm up and Mobility
Standard fare
Work 4 stations
Medi-Ball, 2 x
40 machine gun passes
10 each side, split leg lateral toss
8 each leg, lunge to chest pass
10 egg tosses
Jump, 2x
20 yards each leg hop, or 40 yards broad jump
10 each side, speed skaters
5x5 burpees/jump tuck
run up 2, back 1 lateral shuffle, goal line to 25 yard
Core
20 partner push ups
10 v-ups
20 wipers
Weight room, 2x
10 Thrusters
10 hanging knee raises
max supine rows, 10 hip extensions
front rack lunge, 6 each side
Core
20 partner push ups
10 v-ups
20 wipers
Wednesday, June 3, 2009
June 3, 2009
MFG workout #2, "C" joined me. Kind of a rest day because yesterday was a bit of a chore, and I never know what "J" has planned for Thursdays.
DYNAMIC MOBILITY, 10 reps
Tiger push ups
Superman Walk
Scorpion
Crucifixion
High knee walk to lunge to quad stretch
Knee machine
Sit and reach
Inchworms with double kick
Drop lunge to high kick
Lunge elbow to instep w/ rotation, quad stretch
High knee walk to lunge
Knee out walk to quad stretch
worm ‘n turn
Lunge with a reach
Kick walk
WORK
1 Mile run
Partner Ball Throw-ups (essentially wall balls over the goalpost.) About 3-4 minutes till we got board.
Sandbag Relay Run, 1000 yards, 45# sandbag, 10x100yrds 6 steps on each end about 30 seconds of rest on each end.
DYNAMIC MOBILITY, 10 reps
Tiger push ups
Superman Walk
Scorpion
Crucifixion
High knee walk to lunge to quad stretch
Knee machine
Sit and reach
Inchworms with double kick
Drop lunge to high kick
Lunge elbow to instep w/ rotation, quad stretch
High knee walk to lunge
Knee out walk to quad stretch
worm ‘n turn
Lunge with a reach
Kick walk
WORK
1 Mile run
Partner Ball Throw-ups (essentially wall balls over the goalpost.) About 3-4 minutes till we got board.
Sandbag Relay Run, 1000 yards, 45# sandbag, 10x100yrds 6 steps on each end about 30 seconds of rest on each end.
Tuesday, June 2, 2009
June 2, 2009
MFG Workout #1, 3 of us hit it.
Warm up
3 rounds
10 pull ups, 10 supine rows
20 box jumps
15 wall balls
10 burpees
Work
Floor to overhead anyhow, 95# 40 reps
medi-ball baton relay
12lb medi-ball, run 110 yards pass ball to teammate, they repeat, and so on for 1 mile
Cool down
3 rounds
10 burpees
deadlift, 2 reps, 272#
Warm up
3 rounds
10 pull ups, 10 supine rows
20 box jumps
15 wall balls
10 burpees
Work
Floor to overhead anyhow, 95# 40 reps
medi-ball baton relay
12lb medi-ball, run 110 yards pass ball to teammate, they repeat, and so on for 1 mile
Cool down
3 rounds
10 burpees
deadlift, 2 reps, 272#
Monday, June 1, 2009
June 1, 2009
Workout Group about 20 people.
Standard warm up and mobility.
Pre-work Pyramid
1, 2, 3, 4, 3, 2, 1
Vertical Jump
Broad Jump
Push ups
lunges (each side)
Partner Medi-ball
lateral hops over ball, 20 seconds, 5 seconds of transition
ball held overhead drop lunges, 20 seconds of work, 5 seconds of transition
egg toss, 1 minute
side slams, 1 minute each side
2 cycles, 9o seconds of rest, 2 more cycles
2nd work cycle
sprints forward to backward, backward to forward and so on
sprints form various starting positions
3rd work cycle
chest pass, 1 minute
medi-ball burpees with a chest pass
medi-ball move the mountain
partner on goal line does medi-ball burpee and chest pass to partner on 5 yard line, who runs to 10 yard back to 5, back to ball and back to 5 chest pass to partner on goal line who does a medi-ball burpee, lather, wash, rinse, repeat out to the 25 yard line, and then swap partner
lateral shuffle with continuous chest pass, switch direction on command, push ups on command, did that for 3 minutes or so.
I got stupid on the switch commands at the end but other wise a fun work out.
Standard warm up and mobility.
Pre-work Pyramid
1, 2, 3, 4, 3, 2, 1
Vertical Jump
Broad Jump
Push ups
lunges (each side)
Partner Medi-ball
lateral hops over ball, 20 seconds, 5 seconds of transition
ball held overhead drop lunges, 20 seconds of work, 5 seconds of transition
egg toss, 1 minute
side slams, 1 minute each side
2 cycles, 9o seconds of rest, 2 more cycles
2nd work cycle
sprints forward to backward, backward to forward and so on
sprints form various starting positions
3rd work cycle
chest pass, 1 minute
medi-ball burpees with a chest pass
medi-ball move the mountain
partner on goal line does medi-ball burpee and chest pass to partner on 5 yard line, who runs to 10 yard back to 5, back to ball and back to 5 chest pass to partner on goal line who does a medi-ball burpee, lather, wash, rinse, repeat out to the 25 yard line, and then swap partner
lateral shuffle with continuous chest pass, switch direction on command, push ups on command, did that for 3 minutes or so.
I got stupid on the switch commands at the end but other wise a fun work out.
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