Cleans & Run

05/03/14

Workout 1

Power Cleans (95) 5
Clean (95) 5
Clean/Push Press/Jerk (135) 10
Hang Power Clean (155) 2-2-2-2-2
Clean (185) 1-1-1-1-1
Clean & Jerk (205) 2, (215) 2, (225) 2


Workout 2 Run 5k

Row, Situps, Curls, Cleans, Pushups

05/02/14

4 rounds of:
Row 500m
Situps x 25
Curls (45) 25
Hang Cleans (95) x 25
Pushups x 25

W1 Pistols, Muscle Up, Hang Clean, Deadlift & W2 Chest

05/01/14

Workout 1

"Nasty Girls V2" - www.crossfit.com
3 rounds of:
Pistol Squats (alternating) x 50
Muscle Ups (rings) x 7
Hang Power Cleans (175) 10
---
Deadlift (135) 10, (225) 4, (275) 4, (315) 2, (335) 2, (355) 1


Workout 2 Chest & Tris

Bench (135) 20, (225) 15, (275) 10, 10, 12
Hammer Incline Press 3 x 10
Flat DB Fly 3 x 10
Hammer Decline Press 3 x 10
Dips 3 x 10
Pressdown 3 x 10
Overhead Rope Extension 3 x 10
Cable Kickbacks 3 x 10

Cleans, Muscle Ups, KB Swing, Burpees

04/17/14

Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)

Lunge, Clean, Row

04/04/14

Walking Overhead Lunge (135) 20
Power Clean (135) 10, (185) 6, (205) 4, (225) 4, (235) 1
Row 500m x 10

W1 Row, W2 AMRAP: HSPU, PS, GHDSU & W3 TGU, FS, KBS, SU, DU & W4 Arms

04/02/14

Workout 1
Row 3k
---
Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
---
Workout 3
3 rounds of:
Turkish Getup (53) 4R/4L
Front Squat (185) 10
Kettle Bell Swing (53) 20
Situps x 30
Double Unders x 40
---
Workout 4
Arms

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

W1 "DT" (Deadlift, Hang Power Clean, Push Jerk) & W2 Arms

02/18/14

Workout 1 "DT"

5 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
(16:22)

Workout 2
LF Machine Curls 4 x 15
LF Machine Triceps Press 4 x 15
---
Incline DB Curls 4 x 10
Close Grip Bench Press 4 x 10
---
Barbell Curl Dropset [(80) x F, (60) x F, (40) x F] x 3
---
Hammer Curls 4 x 10
Rope Press 4 x 10

W1 Quads & W2 Snatch

02/12/14

Workout 1 Quads
Squats (45) 20, (135) 20
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 10
Deep Power Band Squats (red) (135) 20, (225) 10, 10
Leg Press (1000) 20, (1180) 15, (1360) 15
Leg Extensions (150) 20, 15, 15, 15

Workout 2
Snatch (75) 20, (95) 20, (135) 10

W1: HSPU, Ring DIp, Pushup, Pullup, Box Jump, KB Swing & W2: Clean, Box Jumps

01/15/14

Workout 1
3 rounds for time:
Handstand Pushup (strict) x 10
Ring Dips (strict) x 15
Pushups x 20
Pullups (strict) x 45
(18:07)
135 pullups is very high volume for strict form. I got tired of waiting to recover, so I started kipping on the pullups in the second round. I got this workout off the main site www.crossfit.com
---
AMRAP 10 minutes:
24" Box Jumps x 10
Kettle Bell Swing (70#) 5
(6 rounds)

Workout 2:
Every 30 seconds:
Clean x 1  (135) 4, (155) 4, (165) 4
36" Box Jump x 1
(12 rounds)
EMOM:
Clean x 1 (185) 4, (205) 4, (215) 3
36"Box Jump x 1
 

Hotel Room Workout

01/11/13 - Hotel Room Workout

Pushups x 100
Power Band Pushups (green) x 20
Power Band Shopping Bag Curls (green) x 30
Alternating Power Band Curls (blue) x 20
Power Band Squats (2 blue) x 45

Workout 1: Shoulders & Workout 2: Row

01/10/14

Workout 1
Push Press (95) 10, (135) 10, (155) 10
Jerk (155) 4, (175) 4, (185) 4, (205) 4
Seated DB Press (80) 13, (90) 12, (100) 8, (60) 10
Hang Hi Pulls (w/power band) 3 x 10
DB Side Raise (seated) 3 x 10
DB Front Raise (seated) 3 x 10
DB Rear Fly 3 x 10
Ring Dips 3 x 10
Ring Work 15 minutes

Workout 2
Row 500m x 8

Back

01/09/14

TRX Rows 4 x 10
Wide Pullups 3 x 10
Cable Rows (160) 10, (180) 10, (200) 10, (220) 8
Wide Grip Pulldowns (160) 10, (180) 10, (200) 10, (220) 8
Power Cleans (95) 15, (115) 15, (135) 15, (155) 15
Hex Bar Shrugs (225) 10, 10, 10, 10

Turkey Takedown (Day 2) W1: Snatch & Burpee BJ's, W2: Shoulder to OH, T2B, HC, PU, WBS, DL

11/17/13

Workout 1 (8 minute time cap)
5 rounds of:
Power Snatch (115#) x 5
Burpee Box Jumps (24") x 7
(6:55)

Workout 2 (12 minute time cap)
3 rounds of:
Shoulder to Overhead (95#) x 9
Toes to Bar x 9
2 rounds of:
Hang Clean (135#) x 15
Pullups (no butterfly allowed) x 15
1 round of:
Wall Ball Shots (20#) x 21
Deadlifts (225#) x 21
(I could only finish 10 or 11 deadlifts)

Day 2 of the Turkey Takedown proved to be just as fun as the day before. My mind was up for the task, but my body was a few steps behind. When the first workout was announced, I was relieved until I got halfway through round one. A 115# power snatch felt like 185#, and my quads were smoked by the 4th burpee box jump, now add 4 more rounds and another workout! My forearms were so fatigued in the second workout, I lost the bar during the hang cleans three times and I could barely get the clamps off to add more weight for the dead lifts. So much fun!

W1: Pushups, Ring Dips, Bench, Curls, Cleans, Extensions, Deadlifts, W2: Row, Pushups

10/23/13

Workout 1
Pushups x 100
Ring Dips x 100
Bench Press (135) x 100
Barbell Curls (45) x 100
Hang Power Clean (95) x 100
Hip Extensions x 100
Dead Lift (225) 4 x 4, (255) 3 x 3, (275) 2 x 2, (295) x1, (315) 1, (325) 1

Workout 2
AMRAP 15 minutes
Row 250m
Pushups x 25
(8 rounds)

Took 2 days off after these workouts and the previous day's. I felt like I had been run over by a car! Triceps, traps and abs were wrecked. 100 x hang power cleans was a good forearm workout all on its own, followed by some heavy deads... not good!

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

Back & "DT" (Deadlift, hang clean, push jerk), Muscle ups

10/04/13

Wide Grip Pullups (strict) 3 x 10
Lat Pull Downs (wide grip) (140) 15, (160) 12, (180) 10
Lat Pull Downs (close grip, heavy) (180) 8, 8, (160) 8
Cable Rows (close grip) (140) 10, (160) 10, (180) 10
Bent-over Barbell Rows (115) 3 x 10

"DT"
Supposed to be 5 rounds, we only did 3 considering the previous workout.
3 rounds of:
Deadlift (155) x 12
Hang Power Clean (155) x 9
Push Jerk (155) x 6
---
Bar Muscle Ups (assisted with light power band) x 4
Bar Muscle Ups x 4

Workout 1: Power Cleans & Situps, Workout 2: Back

11/28/12


W1:
10 rounds of:
Power Cleans (155) 10, 10, 10, 10, (135) 10, 10, 10, (95) 10, 10, 10
Situps x 10

29:00

W2:
Pullups x 30
Back Extension x 10
Hip Extension x 20
Dead Lift (45) 12, (135) 12, (225) 10, (275) 10, (300) 5, 5
DB Row (100) 10/10, 10/10, 10/10
Cable Rows (100) 12, (120) 11, (140) 10
Rear Shrug (110) 12, (160) 12, 10, 10
Front Shrug (120) 10, 10, 10, 10

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.