W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Legs

04/11/14

Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20


Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!

W1 Squats, Extensions, Curls & W2 Row, Situps, Snatch

03/11/14

Workout 1
Squats (45) 10, (135) 10
Box Squats (225) 10, (275) 10, (315) 10, (365) 10, (405) 8, 10
Extensions 6 x 15
Prone Curls 4 x 10

Workout 2
Row 500m
Situps x 50
---
3 rounds of:
Row 500m
Situps x 50
Snatch (75) 15

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

Squats & Leg Press

12/16/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 20, (460) 100

Last time I did this workout my legs were trashed. I wanted to see what happens trying it again within a few weeks.

Hundo Sunday - Situps, Squats, KB Cleans, Snatch

12/15/13

ABmat Situps x 100
Squats x 100
Kettle Bell Clean x 100 (50R/50L)
Hang Snatch (75#) x 100

W1: Chest, W2: Situps, Squats, Pullups

12/10/13

Workout 1
Bar Pushups x 20
Bench Press (135) 25, (225) 13, (245) 10, (275) 8, (135) 18
Incline DB Press (60) 12, (80) 10, (90) 8, (100) 7
LF Incline Isolateral Press 3 x 10
Cable Flys 3 x 10
Pec Deck 3 x 10

Workout 2
AMRAP 15 minutes
Situps x 15
Squats x 20
Pullups x 10
(8 rounds)

Squats, Deadlifts, Pullups

12/09/13

Squats (135) 10, (185) 3, (205) 3, (225) 3, (275) 3, (295) 3, (225) 3, 3
8 rounds of:
Dead Lift (225) x 8
Pullups (strict) x 8

Legs

12/05/13

Squats (95#) x 100, (135) 75, (185) 50, (225) 25
Leg Press (640) 20, (730) 20, (820) 12, (540) 12

Muscle soreness usually occurs around 48 hours for me, but my quads and glutes are all ready hurtin' today. This workout was surprisingly challenging.

Situps, Squats, Pistols, Thrusters, Deadlift

12/02/13

7 rounds of:
Situps x 10
Squats x 10
Pistol Squats x 5R/5L

7 rounds of:
Thrusters (95) x 5
Dead Lift (225) x 10

Vacation is over. I managed to eat fairly clean and did a fair amount of running on the trip.

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: 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

W1: Run, Situps & W2: Snatch, Pistols, Plyo Pushup, KB Swing, Muscle Up, Snatch

10/09/13

Workout 1:
Run 2 miles
Situps x 100

Workout 2:
Snatch (75) 4, (95) 4, (135) 4, (155) 4
3 rounds of:
Pistol Squats (w/53# Kettle Bell) x 5R/5L
Plyo Pushups (Pushup to 14" Boxes) x 10
Kettle Bell Swing (70) x 10
Muscle Ups x 10
Snatch (95) x 10

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

W1: Bench, "Chelsea" & W2: GHD Situps, HSPU, KB Swing

10/02/13

Workout 1
Bench Press (135) 20, (225) 3 x 10
"Chelsea" Every minute on the minute for 30 minutes:
Pullups x 5
Pushups x 10
Squats x 15
---

Workout 2
5 rounds of:
GHD Situps x 10
Handstand Pushups x 10
Kettle Bell Swing (70) x 10

W1: Muscle Ups, Toes 2 Bar, Squats, Situps & W2: Lunge, Leg Press, Squat, CPU, OHS, RD, BJ

09/18/13

Workout 1
Muscle ups (bar) x 5, 5, 5
5 rounds of:
Toes 2 Bar x 10
Squats x 20
Situps x 20
Muscle Ups (bar) x 5
---
Workout 2
Lunges x 100
Leg Press (360) 2 x 50
Squat (135) 2, (185) 2, (225) 2, (245) 2, (265) 2, (285) 2, (305) 2, (315) 1
5 rounds of:
Clap Push up x 10
Overhead Squat (95) x 15
Ring Dips x 10
Box Jumps 24"

Row, Snatch, "Fran", Squats, Pistols, Situps, GHD Situps, Hip Extensions, Row

09/16/13

Row 1600m (6:03)
Snatch (95) x 10 (135) x 10 (165) x 10
21-15-9 of:
Thrusters (95)
Pullups
(7:41)
Pistol Squats x 50
Squats x 100
Situps x 50
GHD Situps x 50
Hip Extensions x 50
Row 1600 m

W1: Muscle Ups, Dips, L-Sit, Skin the Cat, Lowers, HSPU, GHD Situps W2: AMRAP, MU, Clean, Squat

09/03/13

Workout 1:
3 rounds of:
Muscle Ups x 1
Dips x 5
---
3 Rounds of:
Muscle Ups x 3
Handstand Pushups x 10
---
3 Rounds of:
Muscle Ups (Bar) x 3
Handstand Pushups (kipping) x 10
---
GHD Hyper Situps 3 x 10
GHD Situps 3 x 10
Back Extensions 3 x 20


Workout 2:
Bike 10 miles
AMRAP 20 minutes:
Muscle Ups x 1
Cleans (135) x 5
Squats x 8
(16 rounds)
Bike 10 miles

W1: Burpee, K2E, Ropes, Pulleys, SU, PU, Pistols, Snatch & W2: Back & Box Jumps

08/13/13

W1:
10 rounds of:
Burpees x 7
Knees to Elbows x 7
(9:43)
---
5 rounds of:
Ropes (alternating waves) x 60 seconds
Rope Pulleys x 60 seconds
---
Situps x 100
Pushups x 100
Pistol Squats x 50
Snatch (65) x 10, (95) x 10

W2: Back
Wide Pull Downs (100) 20, (120) 15, (160) 10, (180) 10, (200) 10
Cable Rows (140) 10, (160) 10, (180) 10, (200) 10
2 rounds of:
Barbell Rows (135) 10
Deadlift (135) 10
Box Jumps (36") 10

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