Saturday, August 22, 2009

Crossfit Saturday

Quicker update so I don't forget what I did...

8/22 Saturday

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

2 mile run to Y
xfit w/u
warmup then 85(x2), 95, 105, 115, 125(f), 115, 120(pr)
2 mile run home

My left arm is the first part that fails in all exercises...need to have better muscle balance.

8/21 Friday

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

14:52...PR is 14:50; however, I did kipping pull ups for all rounds and last time I did jumping pull ups. So this is a significant improvement. My sit ups sucked because I did a bunch the day before.

Thursday, August 20, 2009

Workout Update

8/20 Thursday


For time:
150 Wallball shots, 20 pound ball

Post time to comments.

11:23 - did thrusters with 20# dumbells...left arm is much weaker than my right...

8/19 Wednesday


8/18 Tuesday

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

125 was my max...did oly bar at the Y

8/17 Monday

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

I only did single-unders since I cannot do double-unders...

Single unders - 146, 97, 73, 34 = 350

Sit up - 52, 34, 22, 12 = 120

Total = 470

8/16 Sunday


Five rounds for time of:
7 Muscle-ups (7 pull ups followed by 7 ring dips)
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.(yeah right)

The burpees were a time 17:11.

8/15 Saturday


8/14 Friday

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

I think I worked my way up to 210...just don't recall. That is what happens when I wait too long to post.

Thursday, August 13, 2009

Welcome Home CAPT Speicher

Welcome home Scott Speicher, CAPT, USN. May you rest in peace and my God bless your family.

Workout Update

8/13 Thursday

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.
Post number of minutes completed to comments.

12 minutes + 12 pull ups (I just could not get that 13th one and I really hit the wall on the 13th minute)

8/12 Wednesday

"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet: (did 7 through 1)
Deadlift: 1 1/2 body weight (legpress 335#)
Bench press: body weight (170#)
Clean: 3/4 body weight (40# dumbells 7-4 and 45# on 3-1)
Set up three bars and storm through for time. (no bars...)
Post time to comments.

Time 9:50

8/11 Tuesday


8/10 Monday

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

I rested...I usually don't skip running days, but I just did not git r done!

Sunday, August 09, 2009

Tabata Timer

Found a timer that works on my macbook here. I have downloaded it to my hard drive and it works with Firefox. Simple.

I also found Gymboss which I may purchase some day. It is a hand held stopwatch/timer/clock...not bad for $20.

Waaay behind in updating my workouts...

8/8 Sunday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull ups - dead hang assists (58), pushups (61), situps (62), squats (124), total = 305

8/7 Saturday

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Ran 5 miles instead...may do on Sunday

8/7 Friday


8/6 Thursday

Three rounds for time of:
21 L-Pull-ups (did this with the pulldown rope at work - not pretty on the L)
15 ft. L-rope climb, 3 ascents (did this with pulldown rope - S shaped)

Post time to comments.


8/5 Wednesday

Three rounds for time of:
Row 500 meters (45# cable pull X 50)
21 Burpees (these are the killers!)
Run 400 meters

Post time to comments.


8/4 Tuesday

"Fight Gone Bad!"

Three rounds of (1 minute per station - minute rest between rounds):
Wall-ball, 20 pound ball, 10 ft target (Reps) - 30# thrusters
Sumo deadlift high-pull, 75 pounds (Reps) - 75# cable pull
Box Jump, 20" box (Reps) - 16" bench jump
Push-press, 75 pounds (Reps) - 70# (1) and 60# (2)
Row (Calories) - kettlebell swing with 50#

30+17+17 = 64





Total = 255

8/3 Monday


8/2 Sunday


21-15-9 (I did 15-12-9) reps of:
Handstand push-ups - elevated pushups
Ring dips (assisted)

Post time to comments


8/1 Saturday

Back Squat 1-1-1-1-1-1-1 reps

no workout...wife was sick all night and most of the day.

7/31 Friday


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7 rounds, 74 pull ups (did not keep track of my pull ups last time...however, my pull ups have improved and I did all kipping pull ups for each jumping!)

7/30 Thursday

Rest - I never miss this one!

7/29 Wednesday

Run 10K

53:59 after work and it was warm. Did the 3.2 mile loop that includes a serious hill climb.

7/28 Tuesday

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Did not do this workout...not sure I did anything today!