Weighted vest.
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Back Squats, 225#x10, 245#x8, 265#x6, 275#x4, 315#x3, 335#x1
bent over rows, 135#x5x5
OHS, 89#plus chains, 4x8
standing cable crunches, 160# 4x20
So, M, pushed me a bit today. Last set, last rep 35# more than my last best single on back squats. Might be more in the tank.
Friday, June 25, 2010
Thursday, June 24, 2010
June 24, 2010
Work out group, 8 of us, weighted vest.
Standard warm up and mobility, each person called something.
Pre-work
sprints from various laying positions
Work
Modified Fight Gone Bad
Partners, 1 minute of work, 1 minute of rest, 2 rounds
Push press, 95#
Bench Dips
Wall Balls
High Pulls, 65#
15 seconds of work 8 rounds, each person called an exercise. 2 rounds
Standard warm up and mobility, each person called something.
Pre-work
sprints from various laying positions
Work
Modified Fight Gone Bad
Partners, 1 minute of work, 1 minute of rest, 2 rounds
Push press, 95#
Bench Dips
Wall Balls
High Pulls, 65#
15 seconds of work 8 rounds, each person called an exercise. 2 rounds
Wednesday, June 23, 2010
June 23, 2010
Weighted vest
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
high pulls, 135# 10, 8, 6, 4, 2
dips, 10, 8, 6, 4, 2
weighted box ups, 45#plate overhead, 10, 8, 6, 4, 2
Standing Cable Crunches, 160#, 30, 30, 20
Cable Push Pull, 50#, 20, 20, 20
Good mornings, 135#, 10, 10, 10
M showed up well along and started doing a pull up a minute, for example, first minute, 1 pull up, rest, second minute, 2 pull ups and rest, third minute... and so on.
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
high pulls, 135# 10, 8, 6, 4, 2
dips, 10, 8, 6, 4, 2
weighted box ups, 45#plate overhead, 10, 8, 6, 4, 2
Standing Cable Crunches, 160#, 30, 30, 20
Cable Push Pull, 50#, 20, 20, 20
Good mornings, 135#, 10, 10, 10
M showed up well along and started doing a pull up a minute, for example, first minute, 1 pull up, rest, second minute, 2 pull ups and rest, third minute... and so on.
Tuesday, June 22, 2010
Monday, June 21, 2010
June, 21, 2010
10 of us, weighted vest -- 85 sunny and a little muggy, but, we had a light breeze at times.
Medi-ball warm up.
Funny looking walks with weights.
Right off we did lunge with a gunslinger, (very funny to watch M try to do that with the 55#).
This was kind of a jumble, over head walk, walking lunges, and so on. Suffice it to say that the shoulders were giving some back talk before things were done.
3 rounds, 10 reps or 30 seconds of work whichever came first
push ups
squats, 35# dumbbell
high plank rows, 25# dumbbells
dead lift, 185# on the hex bar
v- ups and so on for couple of minutes.
Medi-ball warm up.
Funny looking walks with weights.
Right off we did lunge with a gunslinger, (very funny to watch M try to do that with the 55#).
This was kind of a jumble, over head walk, walking lunges, and so on. Suffice it to say that the shoulders were giving some back talk before things were done.
3 rounds, 10 reps or 30 seconds of work whichever came first
push ups
squats, 35# dumbbell
high plank rows, 25# dumbbells
dead lift, 185# on the hex bar
v- ups and so on for couple of minutes.
Friday, June 18, 2010
June 18, 2010
Weighted vest.
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Push Press, 135#, 10, 8, 6, 4, 2
Pull ups, 10, 8, 6, 4, 2
Blast offs, with #45 plate overhead, 10, 8, 6, 4, 2, on a side
Standing Cable Crunches, 160#, 30, 30, 30
Good Mornings, 135#, 10, 10, 10
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Push Press, 135#, 10, 8, 6, 4, 2
Pull ups, 10, 8, 6, 4, 2
Blast offs, with #45 plate overhead, 10, 8, 6, 4, 2, on a side
Standing Cable Crunches, 160#, 30, 30, 30
Good Mornings, 135#, 10, 10, 10
Thursday, June 17, 2010
June 17, 2010
Group work out, weighted vest.
Standard mobility and movements.
8 Bar Blues
dead lift
Romanian dead lift
Bent over rows
high pulls
power cleans
push press
front squat
lunges
12 minutes, 3 reps of each, as many rounds as possible, 135#
2 minutes of rest
8 minutes, 3 reps of each, as many rounds as possible, 115#
3minutes of rest
4 minutes, 3 reps of each, as many rounds as possible, 95#
Fairly unhappy with my performance. I feel like I had more work capacity last summer on this work out -- and it isn't like I've been slacking.
Standard mobility and movements.
8 Bar Blues
dead lift
Romanian dead lift
Bent over rows
high pulls
power cleans
push press
front squat
lunges
12 minutes, 3 reps of each, as many rounds as possible, 135#
2 minutes of rest
8 minutes, 3 reps of each, as many rounds as possible, 115#
3minutes of rest
4 minutes, 3 reps of each, as many rounds as possible, 95#
Fairly unhappy with my performance. I feel like I had more work capacity last summer on this work out -- and it isn't like I've been slacking.
Wednesday, June 16, 2010
June 15, 2010
Helped introduce a dozen or so folks to the fitness center.
Evening work out, basically, a bunch of movement, not really intense, but, fun.
Evening work out, basically, a bunch of movement, not really intense, but, fun.
Monday, June 14, 2010
June 14, 2010
Work out group, and even dozen, vest and second born.
Standard warm up and mobility.
Pre-work
lateral shuffle,
forward backward run
lateral hop
front to back hop
6 Stations
Run the indoor track -- trigger event
Blast offs,
dumbbell push press,
dumbbell swings
rope waves/bench dips
push ups, on or off the ball
K's ab from hell routine.
Standard warm up and mobility.
Pre-work
lateral shuffle,
forward backward run
lateral hop
front to back hop
6 Stations
Run the indoor track -- trigger event
Blast offs,
dumbbell push press,
dumbbell swings
rope waves/bench dips
push ups, on or off the ball
K's ab from hell routine.
June 11, 2010
No vest.
Push up burpees and a pull up, 10, 8, 6, 4, 2,
Good Mornings, with a bar 45#, 2, 4, 6, 8, 10
Back Squats, 225#x10, 235# x8, 245#x6, 255#x4, 265#x2
Push Press, 135#x10, 8, 6, 4, 2
Cable Crunches, 160# 3x30
Good Mornings, 135#, 3x10
Push up burpees and a pull up, 10, 8, 6, 4, 2,
Good Mornings, with a bar 45#, 2, 4, 6, 8, 10
Back Squats, 225#x10, 235# x8, 245#x6, 255#x4, 265#x2
Push Press, 135#x10, 8, 6, 4, 2
Cable Crunches, 160# 3x30
Good Mornings, 135#, 3x10
June 10, 2010
Standard warm up and mobility.
Dead lift
Bulgarian Split Squats
Dumbbell Swings
Push Press
Jumble Bonus
My back spasmed on me and I called after 4 rounds of dead lift.
Dead lift
Bulgarian Split Squats
Dumbbell Swings
Push Press
Jumble Bonus
My back spasmed on me and I called after 4 rounds of dead lift.
Tuesday, June 8, 2010
June 8, 2010
Weighted vest.
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
Dead lift, 315#, 10, 8, 6, 4, 2
Military Press machine, 220#, 2, 4, 6, 8, 10
Cable Crunches, 150#, 30, 20, 10 and 10
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
Dead lift, 315#, 10, 8, 6, 4, 2
Military Press machine, 220#, 2, 4, 6, 8, 10
Cable Crunches, 150#, 30, 20, 10 and 10
Monday, June 7, 2010
June 7, 2010
Workout group, more than a dozen of us, weighted vest.
Standard warm-up and mobility.
3 Rounds, 15/16 reps, or 1 minute
Renegade Rows
Good-mornings
Split squat
Split squat
Farmer Bear
3 rounds, 15/16 reps, or 1 minute
Rock pile
Bench Dips
Burpees
Supine hip bridge
medi-ball plank
Standard warm-up and mobility.
3 Rounds, 15/16 reps, or 1 minute
Renegade Rows
Good-mornings
Split squat
Split squat
Farmer Bear
3 rounds, 15/16 reps, or 1 minute
Rock pile
Bench Dips
Burpees
Supine hip bridge
medi-ball plank
Friday, June 4, 2010
June 4, 2010
Weighted vest.
Push up burpees with a pull up 10, 8, 6, 4, 2
hyper-extensions 2, 4, 6, 8 10
OHS, 89# plus chains, 3x8
Standing Cable Crunches, 160#, 3x15
Back Squats, 225#x5, 235#x5, 245#x5, 255#x5, 260#x5
Standing Cable Crunches, 160#x15
Good-mornings, 89#, 3x10
Standing Cable Crunches, 160#, 3x15
Push up burpees with a pull up 10, 8, 6, 4, 2
hyper-extensions 2, 4, 6, 8 10
OHS, 89# plus chains, 3x8
Standing Cable Crunches, 160#, 3x15
Back Squats, 225#x5, 235#x5, 245#x5, 255#x5, 260#x5
Standing Cable Crunches, 160#x15
Good-mornings, 89#, 3x10
Standing Cable Crunches, 160#, 3x15
Thursday, June 3, 2010
June 3, 2010
Workout group, about a dozen, weighted vest.
Standard warm up and mobility.
Pre-work
5 jump and stick
walking lunges, about 10 yards
run, about 10 yards,
4 rounds
CrossFit Cindy
continuous for 10 minutes
5 pull ups
10 push ups
15 air squats
3 rounds, 10 reps
push press, 95#
Bent over rows, 95#
walking lunges, (10 on a side, 20 total)
dips
bonus, 3 rounds
10 hanging knee raises
5 push ups
This one kicked my shoulders' butt, really the rear delts and infrispini-whatevers. I worried abit about yakking during the second work set, and was certainly talking to myself.
Standard warm up and mobility.
Pre-work
5 jump and stick
walking lunges, about 10 yards
run, about 10 yards,
4 rounds
CrossFit Cindy
continuous for 10 minutes
5 pull ups
10 push ups
15 air squats
3 rounds, 10 reps
push press, 95#
Bent over rows, 95#
walking lunges, (10 on a side, 20 total)
dips
bonus, 3 rounds
10 hanging knee raises
5 push ups
This one kicked my shoulders' butt, really the rear delts and infrispini-whatevers. I worried abit about yakking during the second work set, and was certainly talking to myself.
Wednesday, June 2, 2010
June 2, 2010
Yoga.
Much cooler this week and much better. My left hamstring is the root of all evil, but, I'm doing better after the session.
Much cooler this week and much better. My left hamstring is the root of all evil, but, I'm doing better after the session.
Tuesday, June 1, 2010
June 1, 2010
Push up burpee with a pull up, 10, 8, 6, 4, 2
hyperextensions, 2, 4, 6, 8, 10
hang squat clean, 135#, 10, 8, 6, 4, 2
cable crunches, 150#, 20, 20, 20, 20, 20
Farmers walk, 100# dumbbells, 75 feet
4 way neck machine, 150#, 4x4
hanging knee raises, 20
side plank hip raises, 10 on a side
Farmers walk, 100# dumbbells, 75 feet
hyperextensions, 2, 4, 6, 8, 10
hang squat clean, 135#, 10, 8, 6, 4, 2
cable crunches, 150#, 20, 20, 20, 20, 20
Farmers walk, 100# dumbbells, 75 feet
4 way neck machine, 150#, 4x4
hanging knee raises, 20
side plank hip raises, 10 on a side
Farmers walk, 100# dumbbells, 75 feet
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