W1 Pullups, Double Unders & W2 Thrusters, Burpees

03/31/14

6 rounds of:
Pullups x 10
Double Unders x 20

21-18-15-12-9-6-3 reps of:
Thrusters
Bar Facing Burpees
19:25

Run, Burpees & Arms

03/06/14

5 rounds of:
Run 800m (treadmill)
Burpees x 25
(31:21)

Barbell Curls 5 x 20
Single Arm Cable Curls 5 x 12
Rope Press 5 x 20
LF Machine Curls 5 x 15
Ring Dips 5 x 10

DUs, WBS, Burpees, BJs, Pullups, Barbell Rows, Cable Rows, DUs

11/19/13

Double Unders x 100
3 rounds, 21-15-9 reps of:
Wall Ball Shots (20#)
Burpees
Box Jumps 24"
Pullups
(9:10)
---
Barbell Rows (135) x 15
Cable Rows (160) 10, (180) 4, (200) 4, (220) 4, (240) 4
Double Unders x 100

One more rep! Workout 3, CrossFit Visone's Turkey Takedown

Row, Burpees (PR), (light cardio, contest prep)

11/12/13

Light Cardio for the next 4 days. Turkey Takedown (www.crossfitvisone.com) this weekend!

Workout 1
Row 1 mile (6:30)
Row 20 calories
Row 20 calories
Row 2 miles (14:40)

Workout 2
Burpees x 100 (5:15)

W1: Burpees, Squats, Hip Extensions & W2: MU, PU, Bench, Inc DB Press, Crossovers, Dips

11/06/13

Workout 1
Burpees x 100 (6:01)
Squats (95) x 100 (9:35)
Hip Extensions x 100

Workout 2
Muscle ups x 15
Pushups x 100 (2:30)
Bench Press (135) 20, (175) 10, (225) 10, (225) 5
Incline DB Press (75) 10, (80) 10, (85) 8
Cable Crossovers (30) 10, 10, 10
Ring Dips 10, 10, 10, 10

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

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: DL, MU (EMOM), Run, Plank, Situp, KBS, Flutters, Burpee, WBS, MC & W2: Arms

10/16/13

Workout 1:
Build up to a heavy deadlift weight (75-85% 1RM)
EMOM 16 minutes (2 dead lifts on the even minutes, 2 - 5 muscle ups on the odd)
Deadlift (315) x 2, 2, 2, (275) 2, 2, 2, 2, 2
Muscle Ups x  5, 5, 4, 3, 5, 3, 3, 3
---
2 rounds of:
Run 200m
Plank 60 seconds
Situps x 25
Kettle Bell Swing (45) x 25
Flutter Kicks (2 count) x 25
Run 200m
Plank 60 seconds
Burpees x 15
Wall Ball Shots (20) x 15
Mountain Climbers (2 count) x 15

Workout 2: Arms

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

Row, Pullup, KB Swing, TGU, KB Snatch, Toe2Bar, Burpees

09/30/13

Row 2 miles
3 rounds of:
Pullups (strict) x 15
Kettle Bell Swing (70) x 30
Turkish Get Up (53) x 4R/4L
KB Snatch (70) x 4R/4L
Toes to Bar x 15
Burpees x 30

W1: Row, WB Shots, HSPU, C&J, Burpee, Muscle Ups & W2: Pushups, Double Unders

09/17/13

Workout 1:
6 rounds of:
Wall Ball Shots (20) x 5
Handstand Pushups x 5
Clean & Jerk (135) x 5
(12:44)
---
10 rounds of:
Burpees x 10
Muscle Ups (Rings) x 3
(19:03)

Workout 2:
4 rounds of:
Pushups x 50
Double Unders x 50

Situp, Burpee (PR), KB Swing, Snatch, Rope, Speed Bag

07/02/13

Situps x 100
Burpees x 100 (6:25) PR
KB Swing x 100
4 rounds of:
Squat Snatch (135) x 4
Rope Ascent (17') x 2
Speed Bag (2:00)

500 Reps: SU, TGU, DU, FSquat, PP, DL, DBSnatch, C2B, Burp

05/20/13

Workout 1: Muscle Ups (bar)
Green Band x 5, 5
Black Band x 10
Kipping x 10
Green Band x 3
Black Band x 5

Workout 2: 500 Reps
50 reps of each exercise:
Situps (abmat)
Turkish Getup (25)
Double Unders
Front Squat (115)
Push Press (115)
Deadlift (115)
Dumbbell Snatch (60)
Handstand Pushups
Chest 2 Bar Pullups
Burpees

W1: Run, Dips, PU, HSPU & W2: Burpee, KBS, PU, Pistols, MU

04/23/13

Workout 1:
Run 800 m
10 rounds of:
Ring Dips x 10
Pullups x 10
Handstand Pushups x 10
800m (after 10 rounds)
that sucked.

Workout 2:
Burpees x 50
Kettle Bell Swing (55) x 40
Pullups x 30
Pistol Squats x 20
Muscle Ups (green band) x 10

Snatch, OHS & Burpees, DU's, KB Swing

03/28/13

Warmup
Snatch (High Pull) (95) 4 x 6
Overhead Sqaut (115) 3, (135) 3, (155) 3, 3, 3

4 rounds of:
Burpess x 25
Double Unders x 25
Kettle Bell Swings (45) 25
15:02

situp, burpee, KBswing, SDHP, HSPU, TGU, situps

03/16/13

Situps x 50
Burpees x 50
Kettle Bell Swing x 50
Deadllift Hi Pull x 30
Handstand Pushup x 20
Turkish Getup (35) x 40
Situps x 50

AMRAP: pull, burp, over, swing, push, sit, turk

01/13/13

AMRAP, 25 minutes of:
Pullups (strict form, dead hang) x 5
Burpees x 5
Overhead Squat (95) x 5
Kettle Bell Swing (55) x 5
Pushups x 5
Situps x 5
Turkish Getup (55) x 4 (2 per arm)

7 rounds

W1: M,G,W & W2: Jump, Dip, Pull & Chest

01/08/13

Workout 1:
3 rounds of the following:
Sprint x 2
Situps x 15
Sprints x 2
Handstand Walk (half court)
Sprint x 2
Overhead Lunge (24) (full court)
Wall Ball Shots (24) 10
Burpies x 10
Sprint x 2
KB Swing (35) 15
(21:05)

Workout 2:
3 rounds of:
40" Box Jump x 5
Ring Dips x 6
Pullups x 8

Bench Press (135) 20, (225) 20, (275) 10, (315) 5
Incline DB PRess (90) 10, (95) 10, (100) 8

2 days off. Burpies, KB Swing, Situps, Pushups

12/31/12

75 reps of each of the following:
Burpies
Kettle Bell Swing (35)
Situps
Pushups
13:47

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