05/18/09
squat 235 3X10
Press 155 5,4,4
3 Sets of Pull-ups 8,4,4 (not perfect height)
3x10 back extension 20lbs
3X10 captains chair knee tucks 25lbs
3X10 Side to side obliques 60lbs
Friday, May 22, 2009
Tuesday, May 19, 2009
Ehhh hopefully getting back at it
05/10/09
squat 285 3X5
Bench 210 3X5
3 Sets of Pull-ups
05/13/09
Press 155 - 4,3,3
CF style work out
15 DB swings 50 lbs
15 burpees
15 sit-ups
4 rds
apporx. 20 mins
3x10 back extension (Unweighted)
3X10 captains chair knee tucks 15lbs
05/18/09
squat 225 3X10
Bench 215 3X5
3 Sets of Pull-ups 7,4,4 (not perfect height)
3x10 back extension 10lbs
3X10 captains chair knee tucks 20lbs
Played basketball pretty hard
squat 285 3X5
Bench 210 3X5
3 Sets of Pull-ups
05/13/09
Press 155 - 4,3,3
CF style work out
15 DB swings 50 lbs
15 burpees
15 sit-ups
4 rds
apporx. 20 mins
3x10 back extension (Unweighted)
3X10 captains chair knee tucks 15lbs
05/18/09
squat 225 3X10
Bench 215 3X5
3 Sets of Pull-ups 7,4,4 (not perfect height)
3x10 back extension 10lbs
3X10 captains chair knee tucks 20lbs
Played basketball pretty hard
Thursday, April 24, 2008
Max Efforts And What Not
04.03.08
So on 04.07.08 I will be beginning, Starting Strength I thought it would be of help to test my 1 RM
Press: 155 lbs
Bench Press: 235 lbs
Squat: 245 lbs
Not tested today was my power clean and my dead lift it is of note that I have deadlifted 355 lbs and power cleaned 225 lbs, also I had shoulder pressed 165 lbs in the past and I had squatted 280 lbs with terrible form, my weight will be recorded on the first work day of the program
So on 04.07.08 I will be beginning, Starting Strength I thought it would be of help to test my 1 RM
Press: 155 lbs
Bench Press: 235 lbs
Squat: 245 lbs
Not tested today was my power clean and my dead lift it is of note that I have deadlifted 355 lbs and power cleaned 225 lbs, also I had shoulder pressed 165 lbs in the past and I had squatted 280 lbs with terrible form, my weight will be recorded on the first work day of the program
Thursday, April 3, 2008
PR On Annie
04.02.08
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 9:54(PR)
The extra core work post workouts is paying dividends in the workouts
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 9:54(PR)
The extra core work post workouts is paying dividends in the workouts
Off Day Kinda
04.01.08
Took today off to set up for max effort on thursday, because Starting Strength will be started monday. Kind of coasting until SS, hard to get motivated with SS starting up soon
Took today off to set up for max effort on thursday, because Starting Strength will be started monday. Kind of coasting until SS, hard to get motivated with SS starting up soon
Weighted Pull-ups
03.31.08
Weighted Pull-up reps of:
1-1-1-1-1-1-1-1-1-1
BW= 219.0
45-50-55-60-65(PR)-67.5(PR)-70(PR)-72.5(PR)-75(PR)-77.5(f)
Post Workout:
3x5 Bench Press @ 205 lbs
Weighted Pull-up reps of:
1-1-1-1-1-1-1-1-1-1
BW= 219.0
45-50-55-60-65(PR)-67.5(PR)-70(PR)-72.5(PR)-75(PR)-77.5(f)
Post Workout:
3x5 Bench Press @ 205 lbs
Lots Of Deadlifts
03.30.08
Deadlifts:
5x255
4x265
4x275
3x285
3x295
3x305
2x305
2x315
2x325
2x335
1x345
1x355(f)
1x350
1x355
1x325
Deadlifts:
5x255
4x265
4x275
3x285
3x295
3x305
2x305
2x315
2x325
2x335
1x345
1x355(f)
1x350
1x355
1x325
Tough Workout
03.28.08
10 rounds of:
100m run w/ 45 lb plate above head
10 ring pull-ups
Time: 23:54
Done w/ Brandon alternating exercises not moving on to the next station till the other person was done with their set, this was done for motivation, and because of lack of equipment.
10 rounds of:
100m run w/ 45 lb plate above head
10 ring pull-ups
Time: 23:54
Done w/ Brandon alternating exercises not moving on to the next station till the other person was done with their set, this was done for motivation, and because of lack of equipment.
PR Again
03.27.08
30 Muscle-ups for time
Subbed:
12 rounds of:
10 pull-ups
10 bar dips
Time: 31:58 (PR)
Though this is a PR for the workout the sets were broken up differently so it is kind of hard to tell...
30 Muscle-ups for time
Subbed:
12 rounds of:
10 pull-ups
10 bar dips
Time: 31:58 (PR)
Though this is a PR for the workout the sets were broken up differently so it is kind of hard to tell...
First Time As Rx'd
03.19.08
"Lynne"
Five rounds for max reps of:
Body weight bench press (BW=218.2 did 220)
Pull-ups
Round 1 - 3-14
Round 2 - 3-11
Round 3 - 2-13
Round 4 - 1-11
Round 5 - 1-11
Score:
Bench Press: 10
Pull-up: 60
Total: 70
"Lynne"
Five rounds for max reps of:
Body weight bench press (BW=218.2 did 220)
Pull-ups
Round 1 - 3-14
Round 2 - 3-11
Round 3 - 2-13
Round 4 - 1-11
Round 5 - 1-11
Score:
Bench Press: 10
Pull-up: 60
Total: 70
Squat Cleans Getting Much Better
03.18.08
Hang squat clean 3-3-3-3-3-3-3 reps
155-165-170-175-180-185(2)-185(2)
Hang squat clean 3-3-3-3-3-3-3 reps
155-165-170-175-180-185(2)-185(2)
Tuesday, March 18, 2008
Spring Break, Rest Week...
03.07.08 - 03.16.08
Spring Break, took this week off, because we haven't taken one off yet. I didn't do any workouts, even though I intended to do some at half intensity. My diet went to all hell, but got right back on track after the break.
Spring Break, took this week off, because we haven't taken one off yet. I didn't do any workouts, even though I intended to do some at half intensity. My diet went to all hell, but got right back on track after the break.
Huge PR, Last Workout Before Break
03.06.08
"Filthy Fifty"
For time:
50 Box jump, 24 inch box (Subbed Bench Jumps)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (Subbed 35 lb DB Swing)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (Subbed 20 lb DB Thrusters)
50 Burpees
50 Double unders
Time: 38:37 (PR)
"Filthy Fifty"
For time:
50 Box jump, 24 inch box (Subbed Bench Jumps)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (Subbed 35 lb DB Swing)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (Subbed 20 lb DB Thrusters)
50 Burpees
50 Double unders
Time: 38:37 (PR)
3 Bars Of Death
03.05.08
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (Scaled To 235 lb)
Bench press: body weight (Scaled To 185 lb)
Clean: 3/4 body weight (Scaled To 135 lb)
BW: 211.8
Time: 32:51 (PR)
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (Scaled To 235 lb)
Bench press: body weight (Scaled To 185 lb)
Clean: 3/4 body weight (Scaled To 135 lb)
BW: 211.8
Time: 32:51 (PR)
First Timer
03.01.08
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Time: 12:31
Post Workout:
6 L-Hangs for a total of a 44 count
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Time: 12:31
Post Workout:
6 L-Hangs for a total of a 44 count
Thursday, February 28, 2008
This Will Kill Your Lower Back
02.28.08
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Time: 35:57
Was happy to just finish this, I was so hung over. Its not too bad that I drank, it was the first time in two weeks. I think my time for this workout could improve a lot next time I do it. I need to work on air squats badly.
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Time: 35:57
Was happy to just finish this, I was so hung over. Its not too bad that I drank, it was the first time in two weeks. I think my time for this workout could improve a lot next time I do it. I need to work on air squats badly.
Shoulders, Shoulders, Shoulders
02.27.08
Shoulder press 1-1-1-1-1 reps
150-155-155-155-155
Push press 3-3-3-3-3 reps
165-170-175-180-185
Push Jerk 5-5-5-5-5 reps
185(4)-180-180(4)-180(4)-180(4)
Shoulder press 1-1-1-1-1 reps
150-155-155-155-155
Push press 3-3-3-3-3 reps
165-170-175-180-185
Push Jerk 5-5-5-5-5 reps
185(4)-180-180(4)-180(4)-180(4)
Eva Without Running
02.26.08
"Eva"
Five rounds for time of:
Run 800 meters (Skipped Running)
2 pood Kettlebell swing, 30 reps (Subbed 70 lb DB)
30 Pull-ups
Time: 44:45
Post Workout:
100 Sit-up (Feet Anchored)
This workout was hard, would have been much harder if I would have ran. Treadmills were take, and it would have taken well over an hour. I want to finish the WOD as RX'd by the end of the year.
"Eva"
Five rounds for time of:
Run 800 meters (Skipped Running)
2 pood Kettlebell swing, 30 reps (Subbed 70 lb DB)
30 Pull-ups
Time: 44:45
Post Workout:
100 Sit-up (Feet Anchored)
This workout was hard, would have been much harder if I would have ran. Treadmills were take, and it would have taken well over an hour. I want to finish the WOD as RX'd by the end of the year.
Second Workout Of The Day
02.24.08
"Lynne"
Five rounds for max reps of:
Body weight bench press (Subbed 185 lbs)
Pull-ups
Round 1 - 9-15
Round 2 - 9-12
Round 3 - 7-15
Round 4 - 7-12
Round 5 - 7-12
Score:
Bench Press: 39
Pull-up: 66
Total: 105
Post Workout:
Worked on hanging L's
"Lynne"
Five rounds for max reps of:
Body weight bench press (Subbed 185 lbs)
Pull-ups
Round 1 - 9-15
Round 2 - 9-12
Round 3 - 7-15
Round 4 - 7-12
Round 5 - 7-12
Score:
Bench Press: 39
Pull-up: 66
Total: 105
Post Workout:
Worked on hanging L's
Good Work On Rack Position
02.22.08
Hang squat clean 3-3-3-3-3-3-3 reps
125-135-145-155-145-155-155
Post Workout
15-12-9 Reps of:
K2E's
Sit-ups
Followed by a 2k Row
Hang squat clean 3-3-3-3-3-3-3 reps
125-135-145-155-145-155-155
Post Workout
15-12-9 Reps of:
K2E's
Sit-ups
Followed by a 2k Row
Thursday, February 21, 2008
Another Off Day
02.21.08
Off Day
Consistency is proving to be king, still keeping the diet pretty good, very little grains, no alcohol, no eating out....see how long this all keeps up.
Off Day
Consistency is proving to be king, still keeping the diet pretty good, very little grains, no alcohol, no eating out....see how long this all keeps up.
First Time With Front Squats
02.20.08
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
145-155-165-175-180-185-190-165-165-165
Notes: Dropped down to 165 to work on form, mainly stronger core, and heels on the ground.
Post Workout:
Chest Flies
Shoulder Work
Tuck Sits In Captains Chair
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
145-155-165-175-180-185-190-165-165-165
Notes: Dropped down to 165 to work on form, mainly stronger core, and heels on the ground.
Post Workout:
Chest Flies
Shoulder Work
Tuck Sits In Captains Chair
Tuesday, February 19, 2008
First Time With Annie
02.19.08
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 13:14
Started doing a little extra core work after workouts...
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Time: 13:14
Started doing a little extra core work after workouts...
Off Day
02.17.08
Off Day
Ate shitty for a while now....getting much more aggressive with my diet starting tomorrow.
Off Day
Ate shitty for a while now....getting much more aggressive with my diet starting tomorrow.
Work Out At Home, Ring Dips Are Tough
02.16.08
Three rounds, 21-15- and 9 reps, for time of:
Pull-ups
Ring Dips
Knees-2-Elbows
Time:25:54
Three rounds, 21-15- and 9 reps, for time of:
Pull-ups
Ring Dips
Knees-2-Elbows
Time:25:54
Fran "PR"
02.14.08
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Time: 8:01 (PR)
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Time: 8:01 (PR)
Tuesday, February 12, 2008
Sunday, February 10, 2008
Fun Workout
02.10.08
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (Did bench jumps)
20 Double-unders
25 Ring dips (Subbed 50 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (Subbed 25 Supermans)
30 Wall ball shots, 20 pound ball (Subbed 20 lb db's thrusters)
3 Rope climb ascents (Subbed 12 L-Pull-ups)
Time: 37:09
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (Did bench jumps)
20 Double-unders
25 Ring dips (Subbed 50 Bar Dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions (Subbed 25 Supermans)
30 Wall ball shots, 20 pound ball (Subbed 20 lb db's thrusters)
3 Rope climb ascents (Subbed 12 L-Pull-ups)
Time: 37:09
First Hero Ever!!!
02.07.08
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 01:03:39
Probably could have been a little better, but my goal was just to finish.
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Time: 01:03:39
Probably could have been a little better, but my goal was just to finish.
Tuesday, February 5, 2008
Missed
02.04.08
Missed my second of five workouts for the semester today.
Was supposed to be "Tabata Something Else"
Just couldn't get going didn't feel like it
Missed my second of five workouts for the semester today.
Was supposed to be "Tabata Something Else"
Just couldn't get going didn't feel like it
Friane
02.02.08
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Time: 25:30
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps
Time: 25:30
New PR
01.31.08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Score: 13 Rounds + 5 Pull-ups + 4 Push-ups
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Score: 13 Rounds + 5 Pull-ups + 4 Push-ups
Thursday, January 31, 2008
Pr's Like Crazy
01.29.08
"CrossFit Total"
Back Squat: 280 lbs (PR)
Shoulder Press: 165 lbs (PR)
Deadlift: 355 lbs (PR)
Total: 800 lbs (PR)
"CrossFit Total"
Back Squat: 280 lbs (PR)
Shoulder Press: 165 lbs (PR)
Deadlift: 355 lbs (PR)
Total: 800 lbs (PR)
First Time Doing Nasty Girls
01.27.08
"Nasty Girls"
3 rounds for time of the following:
50 air squats
7 muscle-ups (7 rounds of 4 pull-ups, 4 dips)
10 135 lb. hang power cleans
Time: 37:45
"Nasty Girls"
3 rounds for time of the following:
50 air squats
7 muscle-ups (7 rounds of 4 pull-ups, 4 dips)
10 135 lb. hang power cleans
Time: 37:45
New Big PR
01.26.08
Power Clean & Jerk
1-1-1-1-1-1-1
175-180-185-195-205(PR)-210(f)-210(PR)-215(PR)-225(f)
Ended up doing nine, didn't want to stop until failure.
Power Clean & Jerk
1-1-1-1-1-1-1
175-180-185-195-205(PR)-210(f)-210(PR)-215(PR)-225(f)
Ended up doing nine, didn't want to stop until failure.
400m Runs Are A Bitch
01.25.08
Four Rounds of the Following:
Run 400 meters
Rest 2 minutes
Round 1:
Time: 1:22
Round 2:
Time: 1:27
Round 3:
Time: 1:29
Round 4:
Time: 1:25
Four Rounds of the Following:
Run 400 meters
Rest 2 minutes
Round 1:
Time: 1:22
Round 2:
Time: 1:27
Round 3:
Time: 1:29
Round 4:
Time: 1:25
Improvised
01.23.08
400 meter run
15 75-lb overhead squats
400 meter run
15 40 lb DBs thrusters
1000 meter row
20 40 lb DBs thrusters
500 meter row
10 40 lb DBs thrusters
Time: 24:35
400 meter run
15 75-lb overhead squats
400 meter run
15 40 lb DBs thrusters
1000 meter row
20 40 lb DBs thrusters
500 meter row
10 40 lb DBs thrusters
Time: 24:35
Another New Workout
01.22.08
As many rounds of the following you can do in 20 minutes:
5 handstand pushups (used smith machine)
10 L Pull-Ups (Form suffered towards end)
15 Walking Lunges (did them in place)
Total: 5 Rds
As many rounds of the following you can do in 20 minutes:
5 handstand pushups (used smith machine)
10 L Pull-Ups (Form suffered towards end)
15 Walking Lunges (did them in place)
Total: 5 Rds
First Time With Lynne
01.18.08
"Lynne"
5 rounds for max reps of:
Bench (175 lbs.)
Pull-ups
Round 1:
10-13
Round 2:
9-10
Round 3:
7-8
Round 4:
7-8
Round 5:
7-10
Total: 89
"Lynne"
5 rounds for max reps of:
Bench (175 lbs.)
Pull-ups
Round 1:
10-13
Round 2:
9-10
Round 3:
7-8
Round 4:
7-8
Round 5:
7-10
Total: 89
Tuesday, January 22, 2008
Outdoor Workout, Group Workout
01.16.07
5 Rounds Of:
Sprint 100m
8 Burpees
Sprint 100m
15 Push-ups
Rest for other 2 to complete their leg
Sprint 100m
6 Ring Pull-ups
Sprint 100
15 Push-ups
Rest for other 2 to complete their leg
Time: Who cares it was fun, forgot stop watch
5 Rounds Of:
Sprint 100m
8 Burpees
Sprint 100m
15 Push-ups
Rest for other 2 to complete their leg
Sprint 100m
6 Ring Pull-ups
Sprint 100
15 Push-ups
Rest for other 2 to complete their leg
Time: Who cares it was fun, forgot stop watch
Pull-ups
01.14.08
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score: 10 rds + 7 Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score: 10 rds + 7 Pull-ups
Lower Back Hurtin'
01.13.08
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Dropped to 45 lbs for rounds 15 and 9)(Because Of Lower Back Pain)
Ring dips (Subbed Bar Dips 2:1)
Time: 30:24
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (Dropped to 45 lbs for rounds 15 and 9)(Because Of Lower Back Pain)
Ring dips (Subbed Bar Dips 2:1)
Time: 30:24
First Time With This One
01.12.08
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Smith Machine As Support)
TIme: 15:24
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Smith Machine As Support)
TIme: 15:24
Sunday, January 13, 2008
Forgot Stopwatch
01.10.08
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: About 16:15 forgot stopwatch so we use the wall clock
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: About 16:15 forgot stopwatch so we use the wall clock
Its Hard Coming Back
01.09.08
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds in 20:14
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds in 20:14
Wednesday, January 9, 2008
Mini-Cindy
01.04.08
"Mini-Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 10 mins
Score: 6 Rounds
Followed By:
2k Row: 9:07
"Mini-Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 10 mins
Score: 6 Rounds
Followed By:
2k Row: 9:07
Liftin' Heavy
12.23.07
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 235 lb
5 - 235 lb
5 - 235 lb
Standing Military Press
5 - 125 lb
5 - 125 lb
5 - 125 lb
Power Cleans
5 - 185 lb
5 - 185 lb
5 - 185 lb
Chin-ups
8 - BW
8 - BW
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 235 lb
5 - 235 lb
5 - 235 lb
Standing Military Press
5 - 125 lb
5 - 125 lb
5 - 125 lb
Power Cleans
5 - 185 lb
5 - 185 lb
5 - 185 lb
Chin-ups
8 - BW
8 - BW
Sunday, December 23, 2007
Hard Ass Workout Again
12.20.07
100 Jump Rope
90 Squat
80 Sit-up
70 Lunge (20 lb DBs)
60 Push-up
50 Tuck Jump
40 Sumo Deadlift High Pull (65 lbs)
30 Thruster (20 lb DBs)
20 Burpee
10 Pull-up
Time: 35:21
100 Jump Rope
90 Squat
80 Sit-up
70 Lunge (20 lb DBs)
60 Push-up
50 Tuck Jump
40 Sumo Deadlift High Pull (65 lbs)
30 Thruster (20 lb DBs)
20 Burpee
10 Pull-up
Time: 35:21
Liftin' Heavy
12.19.07
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Back Squat
5 - 225 lb
5 - 225 lb
5 - 225 lb
Bench Press
5 - 90 lb DB's
5 - 90 lb DB's
5 - 90 lb DB's
Deadlift
5 - 245 lb
Dip
8 - BW
8 - BW
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Back Squat
5 - 225 lb
5 - 225 lb
5 - 225 lb
Bench Press
5 - 90 lb DB's
5 - 90 lb DB's
5 - 90 lb DB's
Deadlift
5 - 245 lb
Dip
8 - BW
8 - BW
Squat Getting Better
12.16.07
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 215 lb
5 - 215 lb
5 - 215 lb
Standing Military Press
5 - 125 lb
5 - 125 lb (Only got 4)
5 - 125 lb (Only got 3)
Power Cleans
5 - 175 lb
5 - 175 lb
5 - 175 lb
Chin-ups
8 - BW
8 - BW
3x5 Squat
3x5 Standing military press
3x5 power cleans
2x8 Chin-ups
Squat
5 - 215 lb
5 - 215 lb
5 - 215 lb
Standing Military Press
5 - 125 lb
5 - 125 lb (Only got 4)
5 - 125 lb (Only got 3)
Power Cleans
5 - 175 lb
5 - 175 lb
5 - 175 lb
Chin-ups
8 - BW
8 - BW
PR
12.15.07
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds +5 Pull-ups +10 Push-ups
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 12 Rounds +5 Pull-ups +10 Push-ups
Saturday, December 15, 2007
First Day Of Winter Workout Program
12.14.07
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Back Squat
5 - 205 lb
5 - 205 lb
5 - 205 lb
Bench Press
5 - 195 lb
5 - 195 lb
5 - 195 lb
Deadlift
5 - 235 lb
Dip
8 - BW
8 - BW
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips
Back Squat
5 - 205 lb
5 - 205 lb
5 - 205 lb
Bench Press
5 - 195 lb
5 - 195 lb
5 - 195 lb
Deadlift
5 - 235 lb
Dip
8 - BW
8 - BW
New PR
12.10.07
CrossFit Total
Back Squat - 255 lb (PR)
Shoulder Press - 155 lb
Deadlift - 315 lb
Total - 725 lb (PR)
CrossFit Total
Back Squat - 255 lb (PR)
Shoulder Press - 155 lb
Deadlift - 315 lb
Total - 725 lb (PR)
Sunday, December 9, 2007
Still Rollin'
12.08.07
Weighted pull-ups 1-1-1-1-1-1-1 reps
Body Weight: 214.9 lbs
1- 30 lb
1- 35 lb
1- 40 lb
1- 45 lb
1- 50 lb
1- 55 lb
1- 60 lb
Tried 65 lb on an 8th attempt and failed
Weighted pull-ups 1-1-1-1-1-1-1 reps
Body Weight: 214.9 lbs
1- 30 lb
1- 35 lb
1- 40 lb
1- 45 lb
1- 50 lb
1- 55 lb
1- 60 lb
Tried 65 lb on an 8th attempt and failed
First Time Doin' Full Squat Cleans
12.07.07
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips (Subbed 2 Bar Dips For Every Ring Dip)
Time: 35:26
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips (Subbed 2 Bar Dips For Every Ring Dip)
Time: 35:26
First Time With Nancy
12.06.07
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (Scaled To 75 lbs)
Time: 31:24
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (Scaled To 75 lbs)
Time: 31:24
First Time On This One
12.04.07
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: Less than 18:50 by a few seconds (Forgot time but it was close to Brandon's)
Followed By:
OHS Practice with just the 45 lb bar
"Helen"
3 rounds of:
400 m run
21 dumbbell swings with 55lb dumbbell
12 pull-ups
Time: Less than 18:50 by a few seconds (Forgot time but it was close to Brandon's)
Followed By:
OHS Practice with just the 45 lb bar
Tuesday, December 4, 2007
Do Work
12.02.07
3-3-3-3-3
Power Clean & Jerk
3- 165 lb
3- 165 lb
3- 175 lb
3- 175 lb (Missed the last one)
3- 175 lb
Followed By:
100 Jack Knife Sit-ups
50 mason twists (each side)
45 lb. plate twist with partner: 10 each way
3-3-3-3-3
Power Clean & Jerk
3- 165 lb
3- 165 lb
3- 175 lb
3- 175 lb (Missed the last one)
3- 175 lb
Followed By:
100 Jack Knife Sit-ups
50 mason twists (each side)
45 lb. plate twist with partner: 10 each way
Sunday, December 2, 2007
Pull-ups and Squats
11.30.07
With a running clock do 1 pull-up the first minute 2 the second three the third and so on, until failure.
Score: 10 Rounds + 6 Pull-ups
Followed By:
Back Squats
5- 165 lb
5- 185 lb
3- 195 lb
3- 195 lb
3- 195 lb
Need to remember to keep my head up.
Followed by:
Captains Chair
5x10
Leg raises with straight legs
With a running clock do 1 pull-up the first minute 2 the second three the third and so on, until failure.
Score: 10 Rounds + 6 Pull-ups
Followed By:
Back Squats
5- 165 lb
5- 185 lb
3- 195 lb
3- 195 lb
3- 195 lb
Need to remember to keep my head up.
Followed by:
Captains Chair
5x10
Leg raises with straight legs
Friday, November 30, 2007
Another Day, Another PR
11.29.07
5K Row
Time: 20:23 (PR)
Followed By:
3 rounds of the following:
8 shoulder presses: 85 lbs (barbell)
15 reverse flys: 20 lb dumbbells
10 Tony's Lateral Raises: 10 lb dumbbells
5K Row
Time: 20:23 (PR)
Followed By:
3 rounds of the following:
8 shoulder presses: 85 lbs (barbell)
15 reverse flys: 20 lb dumbbells
10 Tony's Lateral Raises: 10 lb dumbbells
Thursday, November 29, 2007
Deadlifts Lots
11.28.07
Deadlifts 15 sets
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
5- 195 lb
4- 205 lb
4- 215 lb
3- 225 lb
3- 235 lb
3- 245 lb
2- 255 lb (PR)
2- 265 lb (PR)
2- 275 lb (PR)
2- 275 lb
1- 285 lb (PR)
1- 295 lb (PR)
1- 305 lb (PR)
1- 315 lb (PR)
1- 325 lb (Missed)
After work out 3 sets of DB Bench and 21's
Deadlifts 15 sets
5-4-4-3-3-3-2-2-2-2-1-1-1-1-1
5- 195 lb
4- 205 lb
4- 215 lb
3- 225 lb
3- 235 lb
3- 245 lb
2- 255 lb (PR)
2- 265 lb (PR)
2- 275 lb (PR)
2- 275 lb
1- 285 lb (PR)
1- 295 lb (PR)
1- 305 lb (PR)
1- 315 lb (PR)
1- 325 lb (Missed)
After work out 3 sets of DB Bench and 21's
MIssed A Week
11.21.07-11.27.07
Missed a week, though it was welcomed rest my diet could have been alot better. What are you gonna do it was Thanksgiving
Missed a week, though it was welcomed rest my diet could have been alot better. What are you gonna do it was Thanksgiving
Thursday, November 22, 2007
Didn't Have A Gym To Go To
11.20.07
6 or 7 Rounds Of (lost track of rounds)
3 C&J's 70 lb Heavy Bag
30 Double Unders
Time: 19:33
Filthy Fifty Kinda
11.18.07
"Filthy Fifty" (Modified)
For time:
50 Box jump, 24 inch box (Used a bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Captains Chair straight leg raises)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb DB's thrusters)
50 Burpees
50 Double unders
Time: About 53 mins (timed on phone couldn't find stop watch)
After push press I did burpees, thrusters, double unders, then back extensions, because of available equipment.
"Filthy Fifty" (Modified)
For time:
50 Box jump, 24 inch box (Used a bench)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Captains Chair straight leg raises)
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (20 lb DB's thrusters)
50 Burpees
50 Double unders
Time: About 53 mins (timed on phone couldn't find stop watch)
After push press I did burpees, thrusters, double unders, then back extensions, because of available equipment.
Tuesday, November 20, 2007
First Time Doing This One
11.17.07
"Michael"
Three rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups
Time: 35:31
Saturday, November 17, 2007
Thursday, November 15, 2007
Tuesday, November 13, 2007
Shoulder and Jerks
11.13.07
Shoulder Press
1-1-1-1-1
125 lb
135 lb
145 lb
155 lb (PR)
165 lb (Missed)
Push Press
3-3-3-3-3
155 lb
165 lb
175 lb
185 lb (PR) (Only Got One Rep)
175 lb
Push Jerk
5-5-5-5-5
165 lb
175 lb (Only Got 4)
165 lb (Only Got 4)
165 lb
175 lb (Only Got 4)
Friday, November 9, 2007
Shoulders and Stuff
11.07.07
5-5-5
Shoulder Press
3-3-3
Push Press
1-1-1
Push Jerk
Don't remember weights but I had a 185 lb Push Jerk and the failed at 195 lb
Tuesday, November 6, 2007
Back On Track
11.06.07
Deadlift/Push-up/Sit-up
10-9-8-7-6-5-4-3-2-1
Deadlift 155lb
20-18-16-14-12-10-8-6-4-2
Push-up
30-27-24-21-18-15-12-09-06-03
Sit-up
Time: 21:00 Flat
Shitty Workout
11.05.07
"Cindy"
Rounds of
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 mins
Score: 10 Rounds + 2 Pull-ups
Heavy Fran Kinda
11.02.07
"Heavy Fran" (Slightly Scaled)
15-12-9 reps of
135 lb Thrusters
30 lb Weighted Pull-ups (instead of 45 lb)
Time: 27:37
Thursday, November 1, 2007
Wednesday, October 31, 2007
Heavy Squat/Row 10k
Weight: 221.4
185 lb 3 reps
185 lb 3 reps
195 lb 2 reps
155 lb 5 reps
155 lb 5 reps
165 lb 5 reps
165 lb 5 reps
Need to work on squat really bad... form and weight.
After squatting:
Rowed 10k
Time: 48:35
Tuesday, October 30, 2007
Sunday, October 28, 2007
Saturday, October 27, 2007
Friday, October 26, 2007
Need To Work On Running
10.25.07
Ran 1 mile on treadmill
Time: 8:00 Flat
Pull-ups 1 the first min 2 the second 3 the third........ until failure.
I finished the eighth round with 4 pull-ups in the ninth
worked on full squat cleans after the workout
Tuesday, October 23, 2007
Hard Ass Workout
100 Jump Rope
90 Squat
80 Sit-up
70 Lunge (20 lb DBs)
60 Push-up
50 Tuck Jump
40 Sumo Deadlift High Pull (65 lbs)
30 Thruster (20 lb DBs)
20 Burpee
10 Pull-up
Time: 41:17
Sunday, October 21, 2007
Back At It
Weighed In Today : 225.8
"CrossFit Total"
Squat: 245 lbs
Shoulder Press: 145 lbs
Dead Lift: 245 lbs
Total: 635 lbs
Did 50 Jumping Pull-ups after the CFT
Friday, October 19, 2007
More Progress
10.18.07
"Cindy"Max Rounds 20 Mins
5 Pull-ups, 10 Push-ups, 15 Squats
Rounds Completed: 10 + 5 Pull-ups and 5 Push-ups
Wednesday, October 17, 2007
Tuesday, October 16, 2007
Run, Jog, Jog, Walk, Jog, Jog, Run
Ran 3 Miles
Time: 32:53
Could have done better, Need To Be Able To Do 3 Miles Without Walking
Still Rollin'
Shoulder Press
5-5-5-5-5
Push Press
4-4-4-4-4
Push Jerk
3-3-3-3-3
don't remember much bout the weights, but I Push Jerked 185
Sunday, October 14, 2007
Saturday, October 13, 2007
Friday, October 12, 2007
Thursday, October 11, 2007
Back Dating
10/10/07 Wed
Rest Day (Well Deserved, Much Needed)
10/9/07 Tues
"Fran"
21-15-9 reps
95 lb thrusters
pull ups
time: 24:55
10/8/07 Mon
4 rounds
10 35lb DB shoulder press
15 push-ups
20 sit-ups
25 sprawls w/ 1-2 punch
time: 27:26
10/7/07 Sun
"3 Bars of Death"
10,9,8,7.....3,2,1 reps
bench press 155 lbs
power clean 135 lbs
dead lift 165 lbs
time: 51:00
10/6/07 Sat
Rest day
10/5/07 Fri
Missed workout
10/4/07 Thurs
30 reps
Power Clean & Push Jerk
Time: 12:00
10/3/07 Wed
Rest Day
10/2/07 Tues
3 rounds
35 tuck jumps
25 thrusters w/ 95 lbs
15 pull-ups
time: 45 mins
10/1/07 Mon
deadlift 1-1-1-1-1-1-1
185, 205, 215, 225, 235, 235, 235 lbs
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