08/13/12
Workout 1: Legs
Warmup, Jump Rope, Handstands, L-Sits
Squat superset with Box Jump (135) 10, (225) 21, 15, 9
Box Jump 10, 21, 15, 9
Single-Leg Press (190) 21, 15, (215) 9
Body Squats x 150
Workout 2: Shoulders/abs
HSPU x 30
Push Press (95) 21, (115) 15, (125) 9
Forward FLys (20) 10, 10, 10
Lying Upright Rows (67.5) 10, 12, 10
Face Pull (57.5) 10, 10, 10
L-Sit x 3
Leg Raise x 15, 15, 15, 15
Thursday, August 23, 2012
CF WOD - Squats
08/10/12
Warmup, Jump Rope x 300
I suck at double-unders (even with speed rope) but managed 17.
This was another crossfit workout 3 types of squats 4 reps of each, increasing the load for each rep.
Overhead Squat 1-1-1-1, loads: 135, 155, 185, 205
Front Squat 1-1-1-1, loads: 225, 245, 255, 260
Rear Squat 1-1-1-1, loads: 295, 315, 325, 330
Warmup, Jump Rope x 300
I suck at double-unders (even with speed rope) but managed 17.
This was another crossfit workout 3 types of squats 4 reps of each, increasing the load for each rep.
Overhead Squat 1-1-1-1, loads: 135, 155, 185, 205
Front Squat 1-1-1-1, loads: 225, 245, 255, 260
Rear Squat 1-1-1-1, loads: 295, 315, 325, 330
Thursday, August 9, 2012
CF WOD "Jared"
08/09/12
This workout is a Crossfit WOD called "Jared" go to www.crossfit.com to learn more. I definitely recommend visiting the crossfit site. Tons of useful information and interesting perspective on health fitness. Plus the workouts are sick!
4 rounds of
800 meter run
40 Pullups
70 Pushups
42:07 this workout was rough.
This workout is a Crossfit WOD called "Jared" go to www.crossfit.com to learn more. I definitely recommend visiting the crossfit site. Tons of useful information and interesting perspective on health fitness. Plus the workouts are sick!
4 rounds of
800 meter run
40 Pullups
70 Pushups
42:07 this workout was rough.
Body Circuit
08/08/12
Perform each exercise before going to second set. 3 sets total
Plank 2:30, 1:30, 1:00
Situps 25
Side Planks 30/30 seconds
Bag Drag (90) x 6
Farmer's Walk (180) x 5
Pushups x 25
Leg Lifts 60 seconds
Jump Squats x 20
Perform each exercise before going to second set. 3 sets total
Plank 2:30, 1:30, 1:00
Situps 25
Side Planks 30/30 seconds
Bag Drag (90) x 6
Farmer's Walk (180) x 5
Pushups x 25
Leg Lifts 60 seconds
Jump Squats x 20
Workout 1: Legs & Workout 2: Body Circuit
08/06/12
Workout 1: Legs
Jump Rope x 300
Walking Lunge 60 seconds x 3
Squat (135) F, (185) 15, (235) 12, (315) 4, (225) 10, (135) (4:4 tempo) 5
Extensions (superset with front squat) (150) 15, 12, 10
Front Squat (45) 15, 12, 20
Leg Pross (low) (superset with front squat) (550) 10, (640) 8, 10
Front Squat (45) 10, 10, 10
Walking Lunge 60 seconds x 2
Box Jump 30" x 10, 10
Workout 2: Body Circuit
Body Squat x 50
Pullups x 50
Dips x 50
Wall Ball x 50
HSPU x 20
Burpee Box Jump x 25
Kettle Bell Swings (35) x 50
Situps x 50
Bosy Squats x 100
Workout 1: Legs
Jump Rope x 300
Walking Lunge 60 seconds x 3
Squat (135) F, (185) 15, (235) 12, (315) 4, (225) 10, (135) (4:4 tempo) 5
Extensions (superset with front squat) (150) 15, 12, 10
Front Squat (45) 15, 12, 20
Leg Pross (low) (superset with front squat) (550) 10, (640) 8, 10
Front Squat (45) 10, 10, 10
Walking Lunge 60 seconds x 2
Box Jump 30" x 10, 10
Workout 2: Body Circuit
Body Squat x 50
Pullups x 50
Dips x 50
Wall Ball x 50
HSPU x 20
Burpee Box Jump x 25
Kettle Bell Swings (35) x 50
Situps x 50
Bosy Squats x 100
Chest Workout
08/06/12
Pushups x 100 (3:22 minutes)
Bench Press (135) 10, (225) 10, (315) 4, (225) 10, (135) (1:4 tempo) 5
Dips (45) 10, drop weight / 10, (45) 5 / (0) 5, (45) 8 / (0) 4
Pushups x 100 (3:22 minutes)
Bench Press (135) 10, (225) 10, (315) 4, (225) 10, (135) (1:4 tempo) 5
Dips (45) 10, drop weight / 10, (45) 5 / (0) 5, (45) 8 / (0) 4
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