W1 Bear Complex, Muscle Up, KB Swing, Box Jump & W2 Shoulders

05/14/14

Workout 1

7 rounds of:
Bear Complex (185) x 1
Bar Muscle Up x 3
Kettle Bell Swing (70) 10
Box Jump (24") 15


Workout 2 Shoulders

Seated DB Press 4 x 10
DB Side Raise 3 x 10
DB Rear Fly 3 x 10
Machine Rear Fly 4 x 10
Dips 3 x 15

W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

W1: PU, HSW, BC & W2: BJ, WBS, T, PP, HSPU, RD, PU, JP, T2B, GHDSU

10/17/13

Workout 1
Pullups x 60
Handstand Walk 150'
Bear Crawl 200'

Workout 2
Box Jumps 24" x 60
Wall Ball Shots (20) x 60
Thruster (75) x 60
Push  Press (75) x 60
Handstand Pushup x 60
Ring DIps x 60
Pull Ups x 60
Jumping Pullups x 60
Toes 2 Bar x 60
GHD Situps x 45

Wall Balls, Bear Complex, Burpees, Jump/Pull, Pushup, Situps, Squats, Deadlift

10/08/13

Wall Ball Shots (10) x 50
---
"Bear Complex"
7 sets at (185#) of:
Complete each movement without touching bar to the ground.
Power Clean x 1
Front Squat x 1
Push Press x 1
Rear Squat x 1
Push Press x 1
---
Burpees x 30
Jumping Pullups x 15
Pushups x 25
Burpees x 20
Situps x 35
Squats x 45
Burpees x 10
Deadlift (135) x 55
Burpees x 10
Squats x 90
Situps x 70
Burpees x 20
Pushups x 50
Jumping Pullups x 30
Burpees x 30

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

Sprint, Push, Sit, Bear, Bound, Swing & Burp

11/16/12

4 rounds for time of:
Sprint x 57 m
Pushups x 20
Situps x 20
Bear Crawl x 57 m
Bounding x 16 m
Kettle Bell Swing (35) 15
Burpies x 10

17:20