4 Days Off!!! W1: Row & Sprint WOD, W2: Legs

12/26/12

Workout 1:
Row 1 mile (6:35)
3 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
Kettle Bell Swing x 15
Sprint x 2
20lb Wall Ball Shots x 10
Sprint x 2
Overhead Lunge x 1
Sprint x 2
Rear Squat (24) 20
Sprint x 2
Burpees x 10

Workout 2:
30" Box Jump x 10, 10, 10
Rear Squat (45) 10, (135) 20, (225) 12, (275) 10, (300) 3, 3, 3, 1
Leg Press (370) 20, (460) 20, (550) 20, (640) 20, (730) 10
Weighted Lunge (70) 20, 20

Back from 4 days off for the holidays and I felt like shit today, (too much whiskey and sugar).

Abs

12/21/12

5 rounds (no rest):
Toes2Bar x 10
Situps x 10

Decline Situps x 50+
Leg Raises x 50+

W1: Sprint WOD & W2: CF WOD (pulls, shots, swings)

12/20/12

Workout 1:
2 rounds of:
Sprint x 2
Situps x 20
Sprint x 2
KB Swing (35) x 15
Sprint x 2
Handstand Walk (half court) x 1
Sprint x 2
Overhead Lunge x 2
Sprint x 2
Pushups x 15
Sprint x 2
Burpees x 10

Workout 2:
AMRAP 20:00
Chest2Bar Pullups x 5
Wall Ball Shots (20) x 10
KB Swing (45) x 15

11 rounds + 3 pullups

W1: Fight Gone Bad & W2: Chest

12/19/12

Workout 1:
3 rounds of:
20lb Wall Ball Shots x 1 minute
24" Box Jump x 1 minute
75lb Sumo Deadlift Hi Pull x 1 minute
75lb Push Press x 1minute
Rest 1 minute

Workout 2:
Bench Press (ss w/Burpees) (135) 20, (225) 20, 20, (185) 20
Burpees 20, 20, +10, 20, 20
Incline DB Fly (45) 12, 12, 12, 12
3 rounds of:
Pushups x 10
Ring Dips x 10

W1: Arms, Row & W2: Dips, Pulls, Jump, HSPU

12/18/12

workout 1:
Cable Curls (ss w/Tri Rope Press) (50) 20, 15, 15, 15
Tri Press (rope) (35) 20, 20, 20, 20

Alt. DB Curls (ss w/Over DB Extension) (40) 10, 10, 10, 10
Overhead DB Extension (70) 20, (80) 12, 11, 10

HS Preacher Curl (70) 10, 10, 10
Row 1 mile

workout 2:
3 rounds of:
Ring Dips x 10
Pullups x 10
30 " Box Jump x 10
Handstand Pushup x 10

Dips, Pullups, HSPU & Bench, Squat, Dead

12/17/12

3 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushup x 10

AMRAP (15:00)
Bench Press (135) 10
Rear Squat (135) 10
Dead Lift (135) 10

6 rounds

MetCon: Ride, Row, Run, Jump, Burp

12/16/12

Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100

52:20

W1: Gymnastics & W2: Back

12/14/12

workout 1:
Ring Muscle Ups (assisted) 20
Ring Pullups x 10, 10, 10
Ring Dips x 10, 10, 10
L-Sit x 30s, 20s, 10s, 15, 15, 15, 15
HSPU 15, 10, 12
Pullups 20, 15, 12

workout 2:
Deadlift (45) 10, (135) 10, (225) 12, (275) 10, 10
Barbell Row (135) 15, (155) 10, 10
Close Grip Pull Down (140) 13, (160) 12, (180) 10, (120) 16
Straight Pull Down (70) 10, 10, 10
Rear Shrug (110) 12, 12, (120) 12, 12
Nautilus Shrug (90) 12, 12, (140) 12, 12

W1: Row, Ropes, Pull, Sit, & W2: Legs

12/13/12

workout 1:
Row 2 miles (13:50)
3 rounds of:
Battle Ropes: 60 seconds
Situps x 20
Pullups x 10

workout 2:
Leg Press (superset w/Front Squats) (190) 20, (370) 20, (460) 20, (550) 20, (640) 20
Front Squat (45) 20, 20, 20, 20, 20
Overhead Squat (45) 10, (95) 10, (135) 10, 10
Decline Bridge (weighted) (45) 15, 15, 10
LF Standing Calf Raise (200) 15, (240) 15, (270) 10, 10

DB Snatch & Chest

12/11/12

DB Snatch (alternate arms) (50) 10, (60) 6, (80) 4, (90) 4, 2
Plyo Pushups x 50
Pushups x 50
Bench Press (superset w/burpees) (135) 20, (185) 20, (225) 20, (185) 20
Burpee x 20, 20, 20+10, 20
Ring Dips x 20, 15, 10, 10

sunday-on-a-monday: Deads, Squats, HSPUs

12/10/12

Today was one of those days. So busy! I forgot to eat my snacks and missed my early workout and had to cancel my afternoon workout. I didn't feel like joining the rush hour traffic in the gym, so I decided to do a CrossFit.com wod, (Sunday, 12/09/12), in the basement at home. you can always count on a CrossFit workout to kick your ass in ten minutes or less.

5 rounds for time:
Deadlift (275) 7
Squat x 30
Handstand Pushup x 7

9:56

Snatch Balance & Arms

12/09/12

Snatch Balance (45) 10, (65) 10, (95) 4, (115) 4, (135) 2

Cable Curls (37.5) 20, (42.5) 20, (47.5) 20
Press Down (52.5) 20, (62.5) 20, (82.5) 20
Bar Curl (45) 20, (55) 20, (65) 20
DB Overhead Press (85) 17, (90) 10, (95) 6
Hammer Curls (40) 13, (45) 10, (50) 6
Kick Backs (20) 14, 11, 11

3 x 30 Rope, Thrust, Sit, Burp (4 time)

12/08/12

3 rounds for time:
20' Rope Climb x 3
Thruster (135) x 3
Situps x 30
Burpies x 30

19:44

W1: 5Hundos, W2: Back

12/06/12

Workout 1:
Double Unders x 100
Situps x 100
Pullups x 100
KB Swing x 100
Wall Ball Shots (20) 100

Workout 2:
Deadlift: (45) 15, (95) 15, (135) 15, (225) 10, (315) 5, 5, (335) 2
Alternating Pulldown (50) 30, (90) 16, (70) 30, (60) 30, (100) 10

Pullover (superset w/Rear Shrug) (70) 10, 10, 10, 10
Rear Shrug (160) 10, 10, (180) 10, (140) 10

Front Shrug (160) 10, 10, 10, 10
Hammer Curl (40) 60

Rings & Chest

12/04/12

Worked on rings in the AM, (aqssisted muscle ups, skin the cat, L-sits)

Bench Press (45) 20, (135) 12, (225) 12, (275) 12, (315) 4, 2
Incline Bench Press (155) 12, (185) 12, (205) 12, (225) 6
Pushups x 100
More Ring exercises.

Legs

12/05/12

Lunges x 60

Leg Press (superset w/Lunges) (190) 20, (280) 20, (370) 20, (480) 20, (570) 20
Lunges x 20, 20, 20, 20, 20

24" Box Jump (superset w/Front Squat) 10, 10, 10, 10
Front Squat (135) 12, 12, 10, 10

3 Rounds of:
Box Drill (60 sec)
Body Squats x 20

Sit, Push, Lunge, Bound, Walk, Swing, Crawl, Sprint

12/03/12

Warmup: High Knees, Butt Kicks, Lunges, Arm Circles x 2

3 rounds of:
Situps x 25
Plyo Pushups x 15
Lunges x 30 m
Bounding x 30 m
Hand Stand Walk 15 m
Kettle Bell Swing (35) 20
Bear Crawl x 30 m
Sprint (22 m) x 4

28:24

Weighted Pullups, OLY's and 5 Rounds of Body Weight

11/30/12

Weighted Pullups (50) 3, (60) 3, (70) 3, (80) 3, (90) 3
Body Weight (200) and my toe touched the ground for a split second on the 3rd rep of the last set.
These were also done on a wide diameter pullup bar.

Snatch (45) 4, (65) 4, (95) 4, (115) 4, (135) 10
Jerk (135) x 4 (alternate feet)
Clean to Push Press (155) 2, (175) 2, (205) 2, 2
SOTS Press (45) 12, (65) 10, (75) 10, (85) 10

5 Rounds of:
HSPU x 10
Pullups x 10
Situps x 10