W1 Chest & W2 Five Hundos

09/04/14

Workout 1 Chest

TechnoGym Press 4 x 15
TechnoGym Fly 4 x 12
Incline DB Fly 3 x 12
Cable Fly 4 x 12
Ring Dips 3 x 10


Workout 2 Five Hundos

Burpees x 100
Double Unders x 100
KB Swing (53) 100
Pushups x 100
Situps x 100

Squats, DU's, Wall Balls

08/25/14


Squats (135) 10, (225) 10, (275) 5, (315) 5, (365) 5, (335) 5, (295) 5, (275) 5
30 Double Unders after each set of squats (240 total)

Wall Balls (20) 150

Pullup, Pushup, Burpee, Row, Double Under

05/26/14

AMRAP 20 minutes
Pullups x 5 (strict)
Pushups x 8
Burpees x 5
(16)
---
10 rounds of:
Row 250m
Double Unders x 25

Chest, Pullups & Double Unders

05/19/14

3 rounds of:
TRX Rows x 10
Bar Pushups x 10
---
Bench Press (135) 20, (225) 10, (275) 10, (315) 10, 8, (275) 10
Incline DB Press (90) 15, (100) 12, 10
TechnoGym Chest Press 3 x 15

10 round of:
Pullups x 15 (75 strict/75 kipping)
Ring Dips x 15 (75 strict/75 kipping)
Double Unders x 15

W1 Back & W2 Press, Pullup, Toes to Bar, Situps, Double Unders

04/16/14

Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10

Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Row, Snatch, KB Swing, Situps, Double Unders

04/10/14

Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165),  (165), (165) 
KB Swing (70) 10
Situps x 15
Double Unders x 20

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

W1 Back & W2 "JT" plus Double Unders, Arms, Run

03/18/14

Workout 1
Deadlift (135) 10, (225) 10, (315) 10, (335) 4
Barbell Row (95) 15, (135) 12, (185) 10
TBar Row (245) 10, (195) 10, 10
HS Front Pulldown 4 x 10
Wide Grip Pulldown 4 x 10

Workout 2
Open each round with Double Unders x 45
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---
LF Machine Curls 4 x 15
LF Machine Tri Press 4 x 20
Cable Curls 3 x 15
Rope Press 3 x 20
Hammer Curls 4 x 10
---
Run 2 miles

W1 Burpees, Wall Balls, Double Unders & W2 DB Snatch, OHS, Burpees

03/17/14

Workout 1
Burpees x 150 (11:20)
Wall Balls x 150 (11:16)
Double Unders x 100
---
Workout 2
DB Snatch (60) 21 reps, right arm
Burpees x 50
DB Overhead Squat (60) 21 reps, left arm
Burpees x 50
DB Overhead Squat (60) 21 reps, right arm
Burpees x 50
DB Snatch (60) 21 reps, left arm

W1 Rings/Bars, W2 Burpee, Wall Balls, Double Unders, Snatch & W3 Back

03/13/14

Workout 1
Rings & Bars 30 minutes

Workout 2
AMRAP 10 minutes
Burpees x 12
Wall Balls (20) 12
(120 reps)
---
Rest 10 minutes
---
AMRAP 10 minutes
Double Unders x 30
Snatch (75) x 15
(181 reps)

Workout 3
Cable Rows (100) 20, (140) 20, (160) 20, (180) 20
Wide Grip Pulldowns (140) 10, (160) 10, (180) 10, (200) 10, (220) 10, (240) 8
TBar Rows (145) 10, (195) 10, 10, 10
Rear Smith Shrug (120) 10, 10, 10, 10

Extensions, Deadlift, Wall Balls, Cleans, Squats, Double Unders

02/25/14

Hip Extensions 2 x 20
Deadlift (135) 10, (225) 10, (275) 10, (315) 10
Wall Balls (20) 100
Medball Clean x 100
Squats x 100
Double Unders x 100

W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders

02/19/14

Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
---
Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10

Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
---
5 rounds of:
Double unders x 20
Toes to Bar x 15

W1 Chest, Toes to Bar, Situps & W2 Back, Double Unders, Box Jumps

02/04/14

Workout 1 Chest
Bar Pushups 4 x 25
Ring Dips 3 x 10
Bench Press (135) 30, (185) 10, (225) 10, (275) 10, (315) 6
Incline DB Press  (90) 10, (100) 10, (105) 10
Incline DB Fly 3 x 10
Pec Machine Fly 3 x 10
---
7 rounds of:
Toes to Bar x 10
Situps x 10


Workout 2 Back
3 rounds of:
TRX Rows x 10
Chin ups x 10
---
Barbell Rows (145) 10, (155) 10, 10
DB Rows (100) 10, 10, 10, (80) 10
Wide Pulldown 4 x 10
Close Pulldown 4 x 10
---
5 rounds of:
Double unders x 30
24" Box Jumps x 10
30" Box Jumps x 5

My back has been out of alignment since last Tuesday, so I haven't been doing much. Today was the first day I was able to bend over without using my arm to support myself, so I figured I would get a couple in. I'm probably at 85% healed and itchin' to get back on the rower.

Double Unders, Push Press, Pullups, Deadlift, Muscle Up, HSPU, Ring Dip, Situp

12/17/13

Double Unders x 50
Push Press (95) x 21
Pullups x 21
Double Unders x 50
Push Press (95) x 15
Pullups x 15
Double Unders x 50
Push Press x 9
Pullups x 9
Double Unders x 50
(12:14)

3 rounds of:
Dead Lift (185) x 5
Bar Muscle Ups x 5
DL (185) x 5
Handstand Pushup x 10
DL (185) x 5
Ring Dips x 15
DL (185) x 5
Situps x 20
DL (185) x 5

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

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

W1: "Annie" (Situps, DU's), Pullups & W2: Row, "Annie" (DU's, Situps)

11/13/12

Workout 1 "Annie" (backwards)
5 rounds, reps x 50-40-30-20-10
Situps
Double Unders
(9:10)
Butterfly Kip Pullups x 100 (9:30)

Workout 2
Row 1 mile (6:01)
Row 1 mile (6:36)
5 rounds, reps x 50-40-30-20-10
Double Unders
Situps
(7:15)

W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!

W1: Squat, Snatch, Pullup, "Amanda" (MU, Snatch), W2: Push Press, HSPU, SU, DU

10/23/13

Workout 1
Warmup:
Squat x 5
Snatch (75) x 5
Pullups x 5
---
"Amanda" 9-7-5 reps of:
Muscle Ups (Bar)
Squat Snatch (135)
(9:53)

5 rounds of:
Toes 2 Bar x 10
GHD Situps x 15
Situps x 20
---

Workout 2
Shoulder Press x 3-3-3-3-3-3 Push Press x 3-3
(95), (115), (135), (155), (175, (185), (205)
---
4 rounds of:
Handstand Pushups x 5
Situps x 20
Double Unders x 40

Abs were destroyed for a couple days after this workout!