1-2-13----------------------wt 195.......................--------------------------
bench press, flies, overhead tricep bar extention, and toes to rings......
1-3-13---------------------------------wt 197--------------------------------------------------------
50 double unders, squats and overhead squats
1-4-13-------------------------------------wt 197--------------------------------------------------------
tried muscle ups - 0, curls, pullups and situps..............................................................
1-8-13-----------------------------wt 196--------------------------------------------------------------------------
benches, triceps,toes to bar, double unders
1-9-13-------------------------------------------------wt 198----------------------------------------------
deadlifts, Romanian deadlifts, and overhead squats.
1-10-13-----------------------------------------wt 196----------------------------------------
curls and abs at Fedderson before volleyball
1-12-13---------------------------------wt 193-------------------------------------------------------------------
5 pullups, 10 pushups, 15 squats every min on the min 15 mins
1-15-13---------------------------------------------------------wt 197-------------------------------------------
GRACE.......ground to overhead 135#x30 reps.....7:47.....128 bpm
1-15-13--------------------------------------wt 197--------------------------------------------------------
benches, skull crushers, toes to bar
1-16-13------------------------------------------wt 195-----------------------------------------------------------
200 double unders, dumbbell curls....
1-19-13--------------------------------------wt .................-------------------------------
GRACE...except with 115# .....3:03...............................................................
1-22-13--------------------------------------------------wt 196-----------------------------------------------------
curls...and situps
1-23-13---------------------------------------wt 198--------------------------------------------------
bench presses, overhead squats, ring dips, and oh tricep bar extentions
1-24-13------------------------------------wt 196------------------------------------------------------------
at Fedderson 6 sets, run .25 mile, 20 decline situps, preacher curls...
1-26-13-----------------------------------------wt 185----------------------------------------------
pushups, boxjumps (24), 45#romanian deadlifts, 45#thrusters, Toes 2 bar.
Every min switch excercises....386 reps.....
1-29-13---------------------------------------------------------------------
bench presses, ring dips, tricep stuff
1-31-13------------------------------------------wt 196-----------------------------------------------------------
6 sets - run .25 mile, 75x8 and 55x10 curls, 20 decline situps ~15mins
2-4-13-------------------------------wt 198----------------------------------------------------------------------
bench press, push press, ring dips, overhead tricep bar ext, situps
2-6-13----------------------------------------wt 193------------------------------------------------
overhead squats, back squats
2-7-13------------------------------------------wt 195-------------------------------------------------------------
135# thrusters....................
2-9-13---------------------------------------------------------------------------------------------------------
ANGIE. 100 pullups, 100 squats, 100 situps, 100 pushups - 18:57.......................................
2-12-13---------------------------------------wt 197------------------------------------------------------------
bench presses, flies, decline presses
2-19-13------------------------------------------wt 196------------------------------------------------------
bench presses, ring dips, overhead tricep bar extentions andflies
2-23-13-----------------------------------wt 188------------------------------------------------------------------
curls....
2-24-13-------------------------------------------------------wt 189------------------------------------------------
bench........chest stuff...
2-25-13--------------------------------------------------wt 192----------------------------------------------------
pullups, double unders, hand stand pushups....hurt shoulder
3-1-13-----------------------------------------------------------------------------------------------------------------
75x95#overhead squats
75x toes to bar
every drop do 30 double unders
390 double unders, 24:54 and 168 bpm
3-3-13---------------------------------------wt 191-------------------------------------------------------------
curls
3-4-13------------------------------------------wt 191----------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of pullups and handstand pushups 16:07, 124 bpm
3-7-13------------------------------------------wt 193---------------------------------------------------------------
Crossfit 13.1
17 min AMRAP
40 burpees, 30 - 75#snatches, 30 burpees, 30 - 135# snatches..............
I got to 100 reps here at home....
3-9-13---------------------------------------------------------------------------------------------------------------
Crossfit 13.1 at the gym..........................................103 reps!
3-12-13--------------------------------------wt 193----------------------------------------------------------------
FRAN 7:59, 140 bpm
3-15-13------------------------------------------------------wt 194-----------------------------------------------
5 pullups, 10 bench press 135#, 15 double unders - 15 mins AMRAP - 10 rounds - 300 reps, 144 bpm
3-16-13-------------------------------------------------------------------------------------------------------------
crossfit 13.2
10 min AMRAP - 5 pushpress 115#, 10 deadlifts 115#, and 15 box jumps. 213 reps
3-17-13----------------------------------------------------------------------------------------------------------------
football at antrim for 3 hours.....
3-18-13------------------------------------------wt 193------------------------------------------------------
5-115# snatch's, 10 185lb bench presses, 15 pullups - 20 min AMRAP - 4 rounds 10 reps or 130.
3-28-13--------------------------------------------------------------------------------------------------------------
6 rounds for time: run 1/4 mile, 10x70# preacher curls, 20 decline situps - 24:14, 144bpm, all done before volleyball at Fedderson Rec Center.
Monday, March 18, 2013
Thursday, January 12, 2012
2012
2012......
2012
#1----------------------1-2-12---------------------------------------------------------------
tabata timed pullups for reps (tabata is 20seconds on 10 second rest)
done on 6-19-11 59 reps at 10 rounds
63 at 10 rounds, 105 at 20, and stopped at 22 rounds at 114 with blisters
wt 198
#2--------------------1-3-12------------------------------------------------------------------
21,15,9 reps for time of
205# dead lifts
HSPU hand stand push ups
7:57 , wt 197, heartrate 140 bpm
done on 4-17-11 time 9:03
#4------------------1-4-12-------------------------------------------------------------------------
50,15,9 reps of
burpees
bench press 185#
toes thru rings
100# (50#dumbells) lunges (each lunge is a rep)
30:01, wt 198, heartrate 140. On 3-16-11 I did it in 30:28.
#5-------------------1-5-12------------------------------------------------------------------------------
Taking a day off of crossfit, but in the spirit of my non new years resolution....
10 sets of 90# curls 5 to 8 reps
#6------------------1-6-12------------------------------------------------------------------------------
FRAN
21,15,9 reps of
95# thrusters
pullups
Best time 5:55 on 6-30-11. Today 5:58, wt 197, heartrate 154 bpm
#7---------------------1-7-12--------------------------------------------------------------------------
Non crossfit
6 sets
Bench press 185 to 255
Tricep bar overhead extensions 80#
decline bench flies 80#
wt 200
#8-----------------------1-8-12---------------------------------------------------------------------
25 minutes every minute on the minute
5 pullups
10 pushups
15 air squats
easier than it was the first time although that was for 30 mins. wt 198 heartrate 144 bpm
#9----------------1-9-12---------------------------------------------------------------------------------y
warmup 200 yards level 3 rowing
21,15,9 reps of
Hand stand push ups
ring dips
pushups
On 9-17-11 time was 12:46. Today 11:59. wt 198. heartrate 124 bpm
#10--------------------1-10-12-------------------------------------------------------------------
warmup 50 double unders 100 meters level 3 rowing
15 min AMRAP
90# leg extensions 20x
205# back squat 10x
95# romanian deadlift 20x
4 rounds , weight 199, heartrate 146 bpm
#11---------------------------1-11-12----------------------------------------------------------------
warmup 50 double unders 100 meters rowing
22 min AMRAP
95# sumu deadlift high pulls (past chest)
85# curls
situps
95# sumu deadlift high pulls
85# curls
Toes thru rings
262 total reps. wt 199, heartrate 154 bpm
tabata timed pullups for reps (tabata is 20seconds on 10 second rest)
done on 6-19-11 59 reps at 10 rounds
63 at 10 rounds, 105 at 20, and stopped at 22 rounds at 114 with blisters
wt 198
#2--------------------1-3-12------------------------------------------------------------------
21,15,9 reps for time of
205# dead lifts
HSPU hand stand push ups
7:57 , wt 197, heartrate 140 bpm
done on 4-17-11 time 9:03
#4------------------1-4-12-------------------------------------------------------------------------
50,15,9 reps of
burpees
bench press 185#
toes thru rings
100# (50#dumbells) lunges (each lunge is a rep)
30:01, wt 198, heartrate 140. On 3-16-11 I did it in 30:28.
#5-------------------1-5-12------------------------------------------------------------------------------
Taking a day off of crossfit, but in the spirit of my non new years resolution....
10 sets of 90# curls 5 to 8 reps
#6------------------1-6-12------------------------------------------------------------------------------
FRAN
21,15,9 reps of
95# thrusters
pullups
Best time 5:55 on 6-30-11. Today 5:58, wt 197, heartrate 154 bpm
#7---------------------1-7-12--------------------------------------------------------------------------
Non crossfit
6 sets
Bench press 185 to 255
Tricep bar overhead extensions 80#
decline bench flies 80#
wt 200
#8-----------------------1-8-12---------------------------------------------------------------------
25 minutes every minute on the minute
5 pullups
10 pushups
15 air squats
easier than it was the first time although that was for 30 mins. wt 198 heartrate 144 bpm
#9----------------1-9-12---------------------------------------------------------------------------------y
warmup 200 yards level 3 rowing
21,15,9 reps of
Hand stand push ups
ring dips
pushups
On 9-17-11 time was 12:46. Today 11:59. wt 198. heartrate 124 bpm
#10--------------------1-10-12-------------------------------------------------------------------
warmup 50 double unders 100 meters level 3 rowing
15 min AMRAP
90# leg extensions 20x
205# back squat 10x
95# romanian deadlift 20x
4 rounds , weight 199, heartrate 146 bpm
#11---------------------------1-11-12----------------------------------------------------------------
warmup 50 double unders 100 meters rowing
22 min AMRAP
95# sumu deadlift high pulls (past chest)
85# curls
situps
95# sumu deadlift high pulls
85# curls
Toes thru rings
262 total reps. wt 199, heartrate 154 bpm
#12------------------------------1-12-12----------------------------------------------------------------
1000 meters rowing program 12
21:56, weight 198, heartrate 92bpm
#13------------------------------1-13-12----------------------------------------------------------------
3 rounds for time:
20 burpees
20 toes thru rings
20 pushups
20 pullups
20 squats
3 handstand pushup using rack, heartrate 140 bpm
Previous time on 4-29-11 was 23:08, Today 20:30, weight 199
#14------------------------1-14-12------------------------------------------------------------------
8 sets of bench press 135 to 255
#15----------------------------1-15-12---------------------------------------------------------------
warmup 50 meters rowing level 7, 50 double unders, 15 pullups
21,15,9 reps of :
100# (50# dumbells) dumbell thrusters
205# bench press
previous time on 1-5-11 was 18:34, today 16:34, weight 195!, 128 bpm heartrate. I would have thought this one was easier, but dumbell thrusters are much harder than a bar....
#16---------------------------------1-16-11-------------------------------------------------------------
warmup 100 meters level 7 rowing, 50 double unders
15,12,9 reps of :
95# shoulder press
80# dumbell shoulder press
20# each arm lateral raise
20# each arm front raise
135# bent over row
20# each arm back flies
previous time on 11-21-11 was 22:32, today 20:59 with heartrate of 120 bpm, weight 197#
#17-------------------1-17-12------------------------------------------------------------------
Yoga for 15 mins, 8 sets of 80 overhead tricep bar extensions, and 8 sets of 90#curls
#18------------------1-18-12------------------------------------------------------------------------
warmup 50 pullups, 50 double unders, 100 m level 7 row.
3 rounds for time
95# overhead squats x 10
30 situps
62# completely overhead kettle bell swings x 20
20 leg raises (off end of bench) x20
185# backsquats x 10
side crunches x 15 (each side)
21:42, heartrate 128bpm, 195# weight
#19----------------1-19-12-------------------------------------------------------------------------
no warmup
3 tabata times rounds before switching to the next excercise, then total of 4 rounds of these (total 48 rounds)
ground to overhead 135#
shoulder shrugs 170#
curls 80#
skull krushers with tricep bar 70#
24 total g2oh
147 total ss
54 total curls
88 total sk
313 total reps to beat next time, weight 197, heartrate 124bpm
#20--------------------------1-20-12-----------------------------------------------------------
Skyzone 1 hour with Abe
#21--------------------------1-21-12------------------------------------------------------------
this doesn't really count but ice skating 1 and a half hours....
#22----------------------------1-23-12-------------------------------------------------------------
8 sets of tricep bar curls, deadlifts, and straight bar curls........
#23-------------------------------1-24-12---------------------------------------------------------------
warmup 50 double unders, 100 m level 7 rowing
20 min AMRAP
10 power cleans
10 toes to bar
10 burpees
7 rounds 1 rep, heartrate as high as its ever been 168bpm, wt 197, I had to beat Kyles reps....
#24---------------1-25-12---------------------------------------------------------------------------
warmup 50 double unders, 30 chest to bar pullups, 200 meters level 7 rowing
For time: 10,9,8,7,6,5,4,3,2,1 reps of :
205# bench press
40# (each arm) dumbell flies
yoga: up and down dog to mountain pose
side leg crouching with pvc pipe held overhead like an overhead squat
85# curls
33:52, heartrate 120 bpm, weight 195, I put the yoga and crouching things in there to help mobility.
#25-----------------------------1-26-12-------------------------------------------------------------------
warmup 50 pullups, 200 m row level 7
AMRAP 20 mins
Hand stand push ups (hspu) x5
95# romanian deadlifts x10
62# kettle bell swings x15
8 rounds 0 reps, 156 bpm heartrate, weight 196
#26------------------------1-27-12--------------------------------------------------------------
no warmup
Tabata timed for total reps
95# leg extentions
80# tricep bar skull crushers
25# situps (held 25# plate on chest)
80# overhead tricep bar extentions (on knees)
5 rounds each before switching excercises, 3 rounds of each excercise (total of 60 tabata timed rounds or 30 mins)
397 reps total (127, 84,109,77 reps respectively), 120 beats per minute heartrate.
#27----------------------------1-28-12-------------------------------------------------------------------
no warmup
1000 m rowing program 12 for time
21:14, on 1-12-12 I did 21:56. 112 bpm heartrate, weight 196
#28--------------------------------1-30-12-------------------------------------------------------------
Tabata timed pullups
10 rounds - 62
20 rounds - 103
64 and 111 in August
weight 196
#0------------------1-31-12--------------------------------------------------------------------
10 sets of curls and 5 sets of shoulder shrugs
#29--------------------------2-1-12---------------------------------------------------------------
warmup 200 meters level 7 rowing
10 rounds of ..
135# x 2 sets of ...
ground to front squat }
front squat to push press }
back squat }
push press from behind neck }
1 muscle up
So do 2 of the barbell complex at 135# and 1 muscle up....that's one round.
17:48, weight 197, heartrate 148 bpm. I probably could have gone faster, but the bb part is a killer.
#30-------------------------2-2-12-----------------------------------------------------------------------
no warmup
15 min AMRAP
5 L pullups
10 40# wallballs
15 ring dips
5 rounds plus 8 reps, 148 bpm, weight 198
#31----------------------------2-3-12------------------------------------------------------------------
22 min AMRAP not counting the du's
bench press 205#
30 double unders with the jump rope
80# tricep bar overhead extensions
30 du's
clapping pushups
30 du's
On 12-24-11 90 reps, today at 197lbs 113 reps, 160 bpm heartrate
#32-------------------------2-4-12-------------------------------------------------------------------
22 min AMRAP not counting pullups
100# overhead squat
15 pullups
95# leg extentions
15 pullups
245# dead lifts
15 pullups
114 reps, wt 198, 152 bpm heartrate
#33-------------------------------2-6-12------------------------------------------------------------
warmup 50 double unders, 50 pullups
25 min AMRAP not counting Dead lifts
30- 40#(each arm) incline dumbell bench press
5x 300# deadlift
25 - 30#(each arm) bent over mule kicks for triceps
5x 300# deadlift
25 - 50# (each arm)decline dumbell press
after 2 rounds I pulled a muscle in my back (didn't realize I had deadlifted two days prior). This one is a reapeat of 12-3-11 where I got 4 rounds plus 10 reps
#34--------------2-7-12------------------------------------------------------------------------------
non crossfit
back still hurt so I did 8 sets of 50# dumbell curls.
#35------------------------2-8-12-------------------------------------------------------------------
no warmup.
10,9,8,7,6,5,m4,3,2,1 reps of
Chest to bar pullups
50# dumbell decline presses
Ring rows
40# dumbell incline presses
17:27, heartrate 124 bpm, wt 197. Should have done flies instead of presses which were too easy.
#36-------------------2-9-12----------------------------------------------------------------------
no warmup
50,15,9 reps of
Burpees
Bench press 185#
Toes thru rings
100# dumbell ( 50 each arm hanging) lunges
This one is a repeat of March 20,2011 time 30:28. This time it was 28:13, heartrate 172, wt 197. I had trouble with the bench but did some chest stuff yesterday. Back still stiff but getting better.
#37---------------------2-10-12-----------------------------------------------------------------
no warmup
Shoulder shrugs
200x 170#
100x 100#
100x 80#
every drop do 15 situps.
18:57, 165 situps, weight 195, 120 bpm
#38------------------------2-12-12--------------------------------------------------------------
warmup 50 double unders
5 rounds for time
5 muscle ups
10 Hand stand push ups
25 (air) squats
15:32, weight 194, heartrate 168 bpm, played football for 3 hours that afternoon
#39----------------------------2-13-12--------------------------------------------------------------
no warmup
200 situps
100 80# dumbell curls (40#each armx 100)
21:30, heartrate 128 bpm, weight 193.The plan was to do 10, 9, ...reps of thrusters and bench presses but back too sore to lift 95 off the ground.
#40-----------------------2-14-12=======================================
no crossfit, back hurting.
10 sets bench press 225 , 4 to 7 reps
#41--------------------2-15-11-------------------------------------------------------------------
back still hurting but better, must have been the football on Sunday, but regardless I'm trying to stay off of it so..
(warmup..kind of ) 15 sets each of 115# leg extentions, and 95# straight bar on bench skull crushers
15 min AMRAP
Double Unders
291 reps, weight 193, heartrate 148.
#42----------------------------2-17-12--------------------------------------------------------
no warmup
60 strict pullups with 40lbs
every drop do 25 - 24" box jumps
25:50, 225 box jumps, wt 194, heartrate 152bpm.
#43----------------------2-18-12-----------------------------------------------------------------
no warmup
15 min AMRAP
Hand stand push ups, every drop do 15 situps
90 hspu, 165 situps, wt 192, heartrate 124
#44--------------------------------2-19-12------------------------------------------------
warmup 50 double unders
21,15,9 reps of :
70# dumbell thrusters
205# bench press
1-5-11 - 18:34
today 12:00, weight 195, 128 bpm heartrate
#45-------------------------------2-20-12-----------------------------------------------------------
16 sets of curls.
#46------------------------------------2-21-12-----------------------------------------------------
warmup 50 pullups, 200 m rowing level 7
4 rounds for time
185# backsquat x 5
50# db decline press x 20
185# backsquat x 5
35# incline press x 20
17:22, weight 194, 148 bpm heartrate
#47--------------------------------2-22-12---------------------------------------------------------
no warmup
15 min AMRAP
30 double unders
3 hand stand pushups
2 muscle ups
20 situps
4 4\5 rounds on 5-4-11, 5 rounds and 20 reps today. wt 194, heartrate 172
#48----------------------------2-23-12---------------------------------------------------------------
7 mins of burpees..........................strict
90, weight 194, heartrate 166bpm
#49--------------------------2-24-12-----------------------------------------------------------------
no warmup
100 ring dips wearing 30 lb vest
every drop do 30 double unders
15:49, 240 double unders. weight 195, heartrate 144
#50---------------------2-27-12---------------------------------------------------------------------------
21, 15, 9 reps of
95# military press
80# dumbell military press
20# each arm lateral (side raise to over head) raise
20# each arm front raise (to overhead)
135# bent over row
20# each arm back fly
20:59 on 1-16-12, 21:47 today, wt 195, heartrate 132
#51---------------------------------2-28-12-----------------------------------------------------------
4 rounds for time
20 pullups
30 shoulder shrugs with 85# dumbells
20 toes thru rings
20 90# squats
23:44, wt 196, heartrate 148 bpm
#52--------------------------------------2-29-12--------------------------------------------------
warmup 50 double unders
4 rounds of 3 each of (20 sec on 10 off 3x, then switch to next excercise. all that 4 rounds(48 total))
tabata timed ...
135# incline press
95# leg extentions
50# dumbell decline press
95# leg extentions
442 reps (24 mins), 128 bpm, weight 196
#53------------------------------------------3-1-12---------------------------------------------------
warmup 50 strict pullups, some air squats
21,15,9 reps of
100# dumbell lunges (50 each arm and done in place)
Hand stand push ups
11:30, weight 196, heartrate 148 bpm
#54---------------------------------3-2-12----------------------------------------------------------------
warmup 200 m level 7 rowing
10,9,8,7,6,5,4,3,2,1 reps of :
205# bench press
Strict pullups with 30# vest
decline situps with 30# vest
22:30, heartrate 132, weight 195
#55--------------------------3-3-12----------------------------------------------
no warmup
4 rounds for time
3 hand stand pushups with rack
30 toes thru rings
12 75# snatches
30 squats
on 3-24-11 - 25:38, today 20:17, weight 195, heartrate 168
#56--------------------------------------------------3-3-12---------------------------------------
10 sets of curls 85#, 10 sets of 170# shoulder shrugs
#57------------------------------3-5-12-----------------------------------------------------------
Run 2.8 miles, 22mins 51 seconds (8.1 min per mile) heartrate 156, weight 195, knee sore after
#58--------------------------3-6-12-----------------------------------------------------
no much warmup, just some shoulder stretching
This is crossfit 12.2 the second one for the open
10 min AMRAP snatch ladder, 30 reps at 75#, 30 reps 135#, then 165# and then 210#..
I got 60 reps, maybe if I had rubber weights there would have been time to try 165# but I doubt I could get that much up as I haven't ever worked on the snatch lift.
weight 196, 144bpm
OK REALIZED THE NEXT MORNING I ONLY HAD 115# ON THE BAR NOT 135# !@#$...WILL HAVE TO TRY THIS ONE AGAIN WITH THE RIGHT WEIGHT.
#59--------------------------3-7-12--------------------------------------------------------------
not much of a warmup
50 reps 205# bench press
50 reps 93# overhead tricep bar extentions
50 reps 40# dumbell flies (flat)
every drop 50 m on level 7 of the rowing machine
37:03, 1000 yards rowing, weight 193, 124 heartrate.
#60-------------------------------------3-8-12-------------------------------------------------
warmuped doing lighter OH squats
10,9,8,7,6,5,4,3,2,1 reps of :
95# overhead squats
95# tricep bar squats
62# kettle bell swings (as always for me, overhead swings not infront of your face)
18:43, 142 bpm heartrate, 196lbs.
#61-----------------------3-9-12-------------------------------------------------------------------------
15 min AMRAP
double unders
433, weight 196, 156bpm. On 2--15-12 291
#62----------------------3-12-12------------------------------------------------------------
Crossfit 12.3
18 min AMRAP
15 - 24" box jumps
12 - 115# push press
9 - toes to bar
6 rounds 15 reps, or 231 reps, weight 195, 140 bpm
#63------------------------------3-13-12---------------------------------------------------------
10 sets of curls, and shoulder shrugs
#64------------------------3-14-12------------------------------------------------------------------
FRAN
21, 15, 9 reps of
Thrusters
pullups
6:17, weight 197, 160 bpm. Best time I think is 5:55
#65----------------------------3-15-12-----------------------------------------------------------------
For time:
75 - overhead squats with 95#
75 - Toes to the bar
every drop do 20 double unders with the jump rope
28:59, weight 196, heartrate 164.
This started out as 100 reps, but I bite off more than I can chew regularly
#66----------------------------3-16-12----------------------------------------------------------------
No crossfit, legs real sore, did 6 sets of heavy bench
#67-------------------------3-17-12------------------------------------------------------------------
crossfit 12.4
12 min AMRAP
150 - 20# wall ball to 10ft target
90 - double under
30 - muscle ups
209 reps, weight 196, heartrate 156
#68---------------------------3-18-12------------------------------------------------------------------
4 rounds for time:
3 Hand Stand Pushups with rack
30 toes thru rings
12 75# snatch's
30 squats
20:08, weight 193, heartrate 156. On 3-24-11 time was 25:38
#69----------------------3-19-12-----------------------------------------------------------------
15 min AMRAP
pullups
195#bench press
90# overhead squat
do each until failure then move on to the next excercise
154 reps, weight 195, 144 bpm heartrate. On 7-5-11 I did 121 reps
#70------------------3-19-12----------------------------------------------------------------
I'm going to go ahead and count this..even if its not quite quantifiable..1.5 hours ultimate Frisbee...basically an hour of straight wind sprints.
#71-----------------3-20-12--------------------------------------------------------------------
22min AMRAP
bench press 205#
30 double unders
overhead tricep bar extentions 80#
30 double unders
clapping pushups
30 double unders
basically every drop do 30 double unders, and the double unders don't count in the reps
110 reps, 156 bpm heartrate, weight 195.
85 reps on 11-9-11
90 reps on 12-24-11 heartrate 140.
#72----------------------------3-21-12-------------------------------------------------
10 sets of curls.
#73---------------------------------3-22-12----------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
deadlift 205#
push press 115#
10:20, 144 bpm. weight 194. On 4-8-10 less weight and 11:25. On 4-24-11 same weight and 9:50
#74------------------------------3-25-12---------------------------------------------------------
crossfit 12.5
7 min AMRAP
100# barbell thrusters
Chest to bar pullups
done by reps of 3 (ie 3 reps each, 6 reps, 9 reps.........)
82 reps, 152 bpm, weight 192. Last time I did this one ...sometime in 2011--73 reps
#75-----------------3-26-12-----------------------------------------------------------
21 min AMRAP
20 toes thru rings
20 - 24" box jumps
20 double unders
3 handstand pushups with rack
20 - 170# dumbell shoulder shrugs
355 reps, 148 bpm, weight 196. On 4-9-11 312 reps
#76--------------------------3-27-12------------------------------------------------------------------
9 sets of
200+lb bench pres
85# curls
95+lb leg extentions
also played ultimate for 2 hours.....nice!
#77----------------------------------3-28-12----------------------------------------------------------
1000 meter rowing program 12
20:57, weight 194, 96 bpm
21:56 on 1-12-12,92 bpm
#78----------------------------------------3-29-12--------------------------------------------------------
21,15, 9 reps of
205#dead lift
Hand stand push ups to floor no rack
8:14, weight 196, 132 bpm. 4-3-11 9mins 11 secs, 12-3-11 7 mins 57 secs
#79--------------------------------------------3-30-12-------------------------------------------
6 sets of 50 # dumbell curls and 40# dumbell flies. weight 196
#80------------------------------3-31-12------------------------------------------------
crossfit Grace
30 reps 135# clean and jerk for time
7:14, 144 bpm, weight 196
#81--------------------------------4-1-12-------------------------------------------------------------
30 muscle ups for time
11:23, weight 195,
#82-----------------------------4-2-12------------------------------------------------------------
bench press 135# to 235# 7 sets
#83------------------------------4-3-12---------------------------------------------------------
100 romanian deadlifts 88 #
100 pullups
100 double unders
broken up.
18:29, wt 196, 148 bpm
#84----------------------------4-6-12-------------------------------------------------------------
50 - 95lb thrusters
50 - 10# each hand burpees
50 - double unders
any order, skip around
12:04, 156bpm, wt 198. On 5-31-11 - 15:20
#85--------------------------------------------------4-7-12-------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
115# clean and jerk (was supposed to be 135..but I have poor math skills)
Toes 2 bar
15:16, 152 bpm.
#86--------------------------------4-8-12--------------------------------------------
10 sets of curls
#87-------------------------4-10-12-----------------------------------------------------------
Decided to hold off on the crossfit to save myself for ultimate frisbee for a while...
Bench Press 200# 5 reps, 3 sets
Close gripped bench press 135# x10 reps x3 sets
Skull crushers 80# x6 reps x 3 sets
decline situps with 40# x 10 sets
wt 194
#88-----------------------------4-11-12----------------------------------------------------------------
back squat 185# 5 sets, 5 reps
dead lift 275# 5 reps, 5 sets
leg extentions 115# 10 reps, 5 sets
romanian deadlifts 135# 5 sets, 5 reps
wt 194
#89-------------------------------------------4-12-12--------------------------------------------------
military press 125#x6x6x5x5x4
pullups + 30# 50 reps (7,7,7,6,6,5,4,5,3)
closegrip incline press 125# 3 sets (7,8,6)
bent over rows 125# 5 sets (10,8,8,8,6)
wt 196
#90--------------------------------------------4-15-12------------------------------------------------
bench press 205x6x6x7x6x5x7x6x5x4
wt 194
#91----------------------------------------4-16-12---------------------------------------------------
straight bar curls 85# x 8x8x8x8x8x8x7x7x6 wt 194
#92 ------------------------4-17-12-------------------------------------------------------------------
thrusters 115#x5, 135#x5, 145#x3,155#x1,165#1,175#x0
muscle ups x1x1x3x2x2
wt 194
#93------------------------------4-19-12---------------------------------------------------------------
straight bar curl 85#x9x9x8x9
pullups+30# x6x4x4x4
ring rows +40# x4x4x4x4x4
toes 2 bar x 10x10x10x10
wt 193
#94-------------------------------4-21-12------------------------------------------------------------
bench press 200#x8x7x8x7x6
ring flies (knees on bench)x2x3x3x2x1
ring dips+30#x4x4x4x3
skull crushers (straight bar on bench to forehead) 85#x4x4x5x4
wt 195
#95---------------------------------------------4-23-12---------------------------------------
overhead squat 95#x6x10, 115#x5x4
military press 105#x6, 125#x 5x3x4
toes 2 barx10x10x10x10
wt 195
#96-------------------------------------------4-24-12--------------------------------------------------
bench press 185#x8, 235#x5x4x4x4x3
decline flies 100#x5x5x5x5
overhead tri bar extentions 85#x6x7x5
wt 195
#97------------------------------4-26-12------------------------------------------------------------
dumbell curls 100#x6x7x7x5x6
pullups+70#x2x3x2x2x2
wt 194
#98------------------------------------------4-27-12--------------------------------------------------
thrusters 125#x6, 145#x5, 155#x3, 165#x2, 175#x1
leg extentions 115# x 10x10x10x10
back squat 175# x4, 205#x2x3
muscle up x3x3x3x3
wt 193
#99--------------------------------------------4-29-12-------------------------------------------------
dumbell curl 100# x7x7x7x7x7x7x7x7
wt 191
#100-----------------------------4-30-12-------------------------------------------------------------
bench press 185#x6x8, 205#x5, 225#x4x4
ring flies (knees on bench) x3x4x4x4x4
skull crushers w/ straight bar 85#x7x10x10x10
wt 193
#101-----------hurt back so skipped a few days.....5-3-12----------------------------------------------
straight bar curls 85#x10x10x10x9x9
chinups+30x9x8x8x6x7
dumbell curls 100#x7x6x7
#102------------5-4-12--------------------------wt 192------------------------------------
Leg extentions 115x7,9,10,9,9
Deadlifts185#x5, 235x5,255,2,275x2,295x1
Toes 2 bar x11x12x10x10
Overhead squats 70x7,90x7,100x5,110x0
#103------------------5-5-12------------------wt 193--------------------------------------
Bench Press 185x7,205x6,225x5,245x3,2
Ring Dips +40x4,5,5
#105---------------------------5-8-12--------wt 190------------------------------------------------
Tricep bar curls 80#x8,10,10,10,10
straight bar curl 85#x8,8,8,8
#106-----------------------------------5-9-12---------wt191 ---------------------------
Fran (21,15,9 reps of pullups and 95#thrusters)
6:31, 144 bpm
#107----------------------------5-11-12-------------------------------------------------------
Bench Press 185x8,205x6,225x5,245x2,2
ring flies (knees on bench)x3x4x4x4x3
#108-------------------------5-12-12--------wt 191------------------------------------------------
100 62# kettle bell swings
100 situps
100 pullups
broken up.
21:52, 152bpm
#109----------------------------------------5-14-12-------wt 189---------------------------------------
Dumbell curls 100x8x8x8x8x8
tricep bar curls 85x10x10x10x10
straight bar curls 85x7x8x8
#109--------------------------5-15-12----------------wt191-------------------------------
The weak GRACE...I screwed up and used 115 instead of 135. (clean and jerk x30)
4:13, 144 bpm
#110------------------------5-16-12---------------------wt190-----------------------------------
incline bench press 135x8, 155x6, x5x5x6
decline flies 100x6x6x5
overhead tricep bar extentions 85x6x8x8
#111-------------5-17-12------------------------wt189----------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift 205 and push press 115.
best time before 4-24-11 - 9:50, today 9:11 156 bpm
#112----------------5-18-12-------------------------wt194-----------------------------------------
pullup+40x6x6x5x6x6
tricep bar curl 85x10, 105x8x8x8x8x7
#113---------------------------------5-19-12-----------------------------------wt193
30 muscle ups for time
27@ 17:40 before ripping skin
#114----------5-21-12-----------------------------wt194------------------------------
shoulder shrugs 170x20,20,20,20,20
handstand pushups with rack x2,2,2,2,2,2
#115-----------------------------------------5-24-12--------------------------------------------
repeat of 2-8-12 (17:27 m 124 bpm)
10,9,8,7,6,5,4,3,2,1 reps of
chest 2 bar pullups
50# dumbell decline press
ring rows
40# db incline press
16:15, 152 bpm
#116--------------------5-25-12------------------------
dumblell curls 100x8x8x8x8x8
pullup+30x8x7x7x7x7
#117--------------------------5-26-12-------wt ------------------------------
15 mins AMRAP (as many reps/rounds as possible)
Hand stand push ups......every drop do 15 situps
best time, 2-18-12 90, 165 su's. today 81hspu, 180 situps, heartrate 124.
#118---------------------5-27-12--------------------wt 193------------------------------------------
bench press 185x6, 205x6, 225x5, 245x2x2x2
tricep bar overhead extentions 105x0, 95x5x7x7x7
close grip bench press 185x0, 155x6x7x7
#119---------------------------------5-28-12-----------wt 192
tricep bar curls 95x10x10x10x10x10
dumbell curls100x7x7x7x7x7
power cleans 115x7, 135x4, 155x3, 165x2, 175x1,185x0
#120-------------------------5-29-12--------------wt 191------------------------
21,15,9 reps of
Hanndstand pushups, ring dips, pushups
best time 1-19-12 11:59, wt 198, 124bpm. today 12:39, 124 bpm
#121------------------------------5-30-12-----------wt 190---------------------------------------
shoulder shrugs 170x20,20,20,20,20
romanian dead lifts 105x10,12,12,12,12
overhead squat 95x8,105x8,115x2,125x5
#122-------------6-2-12-------------------------------------------------------------------
4 rounds for time
145lb ground to overhead x5
62lb kettlebell swings.overhead, x30
100lb dumbell curl x 10
on 8-16-11, 20:26. today 17:46 144bpm
#123----------------------------6-3-12-------------------wt 194---------------------------------------
decline dumbell press 170x8,8,9,9,8
incline dumbell press 100x12,12,12,12,12
ring tricep extentions knees on benchx5,5,5,5,5
Oh tricep bar extentions 95x5,7,6,6
#124--------------------------6-6-12------------------------------------------wt 188-----
bench press 185x8, 205x5,245x3,2,2,2, 235x 2,3,2,2
#125-----------------------------6-9-12-------------------------wt 192
ripped ab running at ulitmate on 6-6-12
21,15,9 reps of Hand stand pushups, ring dips, pushups
on 9-17-11 12:46 hr 120
12:22, 116 bpm
#126------------6-12-12--------------wt 194--------------------------------
GRACE 135# clean and jerk 30x
5:40 144bpm
bench press 185x6, 205x6,245x4x3x3 Oh tri bar extentions 95 x3x6x5x5
#127-----------------6-14-12--------------wt 192-----------------------------
tb curls 95x10x10x10x10x10x10
db curls 100 x 8x8x8x8x7
mil press 115x4x5, 135x2x2x2
#128-----------------------6-15-12-----------------194-------------------------------------
bp 205x6x10,225x7x5x5
sb curls 90x10x10x9x9x8
db flies 100x7x7x6x5
tb 95x4x4x4
#129-----------------------------------6-16-12----------------------------TAR HOLLOW-----
25 pushups then run up and down tar hollow damm 10x
10:07, 154bpm
#130------------------------6-19-12--------------------wt 195-------------------------------------
dumbell curls 100x9,10,9,9,8
Overhead Mil press 135x3,4,3,3,3
#131-----------------------------------6-23-12----------------wt 194------------------------------
2 rounds
25 pullups
30 - 40lb wall balls
35 - 62 lb kettle bell swings (to overhead)
40 - double unders
18:06 160 bpm. Best time before 19:10 148 bpm
#132------------------------------6-25-12--------------------------------------193-----
Bench press 185x8, 205x8, 245x4,4,3
strainght bar curl 90x10,10,10,10,10
inline dumbell press 100x10,10,10,10,10
dumbell curl 100x6,6,6,6,6,6
#133-------------------------7-1-12-----------------------------189---------------------------
CHELSEA for 21 mins
5 pullups
10 pushups
15 air squats
everyminute on the minute..................152 bpm...
#134------------------------7-5-12------------------193--------------------------------------
bench press 185x8, 205x8, 245x4,3,3
ring flies with knees on bench 4x5x5
incline press 100x10,10,10
#135--------------------------------7-6-12---------------193---------------------------------------
GRACE - 135# clean and jerk 30x for time
5:17
#136----------------------------------------7-7-12-------------------------------------
dumbell curls 100x10,10,10,10,10
squat 120X5,10,10,10,10
#137--------------------------7-16-12-------------------wt 190------------------------------
bench press 185x6,215x6, 245x4,3,3,3
dumbell flies 100x7,8,7,6
incline press 185x1, 165x4,4,3,4
#138----------------------7-21-12-------------------192-----------------------------------------------
tabata timed pullups 62 at 10 rds, 111 at 20, 125 at 25 rounds then ripped skin
#!39-------------------7-22-12------------------------------wt 192-----------------------------------
25 burpees
100 sumu deadlift hight pulls, ever drop do 25 pushups
25 burpees
21:58, 175 pushups, 148 beats per minute, done with friend Jack Brad before Ultimate....
#140-----------------------8-3-12------------------------wt 190------------------------------------
Bench press 185x5, 235x4,3,3
Military Press 110x5, 130 x 3,2,1
#141---------------------------8-6-12----------------------------------------------------------------
Tricep bar curls 95x10,10,10,10,10
dumbell curls 100x8x8x8
#142-----------------------------------8-9-12----------------------------------------
AMRAP 15 mins
pullups
195# bench press
90# overhead squats
on 7-5 -11...121 reps, today 130 reps
#143----------------------------------8-14-12--------------------------------------------------
The "300" workout as told by Jack Brad
25 pullups
50 x 185# deadlifts
50 x pushups
50 x 24" box jumps
50 x floor wipes
50 x 95# cleand and press
25 pullups
34:39.
#144 -------------------------8-21-12---------------------------------------------------------------
5 pullups
10 pushups
15 air squats
every minute on the minute for 15 mins...done right before ultimate frisbee
#145-------------8-24-12----------------------------------------------------------------------------
21,15,9 reps of ...
95# shoulder press
80# dumbell shoulder press
20# each arm lateral raises
20# each arm front raises
135# bent over rows
20# each arm back flies
20:54 on 1-16-12, 22:12 today.
#146-------------------------------8-28-12--------------------wt 197-----------------------------------
bench press 135x10,185x8,205x7,245x2,3,3,2
shoulder shrugs 170 x 20,20,20,20,20,20
#147------------------------------8-29-12-----------------wt-195--------------------------------------
21,15,9 reps of
Hand stand pushups
205# deadlifts
7:57 on 12-3-11, 8:21 today, heartrate 132
#148------------9-2-12---------------------------------------------------------------------------
Tabata timed , 3 rounds each before switching
40# wall ball to 9 ft
62# kettle bell
pullups
15 mins 166 reps, right before frisbee
#149---------------------------------9-5-12-------------------------------------------
GRACE---135# from ground to overhead 30x.
5:32, 148 bpm. 5:17 on 7-6-12, 5:40 on 6-12-12
#150-------------------------9-7-12---------------------------------------------------------
bench press 185x 8, 225x7,235x4,4,3
decline flies 100x7,6,5
incline flies 70x7,6,5
overhead tricep bar extentions 95x3,4,3
close grip bench press 135x3,2,2
#151---------------------9-10-12-------------------------------------wt195-------
10,9,8,7,6,5,4,3,2,1 reps of
95# overhead squat
95# tricep bar curls
65# kettle bell swings (over head)
15:07, 160 bpm. 3-8-12- wt 196-time 18:43
#152----------------------------------9-13-12------------------------wt 199-------------------------
db curl 100x10,10,10,10,10,10
dl 185x3,275x1,395x0,345x1,365x0
sb curls 85x7,8,8,8,7
#153--------------------9-17-12---------------------------------wt 197---------------------------------
strict shoulder press 145x1,155x1,165x0,145x1,2,2
push press 145x5,5,5,4,2
deadlift 185x6,235x5,5,275x3,3
#154-----------------------9-20-12-------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95# romanian deadlift
situps
pushups with a clap
7:27, heartrate 152 bpm
#155--------------------------------9-21-12----wt 199----------------------------------------------
15 min AMRAP
95# overhead squat x 10
muscle ups x 3
overhead tricep bar extentions 95# x 10
3 and 2/3 rounds, heartrate 128
#166----------------------------9-24-12---------------------------------------------------------------
straight bar curl 95# x10,10,10,10,9,9
dumbell curl 100x9,9,9,8,8
#167------------------------------9-26-12----------wt 197-------------------------------------------
15 min AMRAP
95# overhead squat
62# kettlebell swing (always overhead american style)
leg raises
8,10,10,10,10,,7
14,16,15,15,12,10
14,15,15,15,12.13
total 211 reps, heartrate 140 bpm
#168-------------------9-27-12----------------------wt 196------------------------------------------
bench press 185x6, 215x8,7,7,6,6,4
#169------------9-28-12---------------------wt 195------------------------------------------------
FRAN
21, 15, 9 reps of
95#thrusters
pullups
5:49, 160 bpm
#170------------------------10-3-12--wt 195-------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
275# deadlifts
pullups + 40#
25:37, 148 bpm
#171--------------------------------10-5-12--------------------------------------------------------
GRACE
135# clean and jerk 30x.....done at barbells for boobs...
4mins 18 seconds...
#172-------------------------------10-8-12----------------------wt 196----------------------------------
10 mins yoga for some fleixibility
Flat bench Flies 70x8, 80x8, 100x8x8x7x6
Ring dips +0x8, +30#x5x5x4x4
#173------------------------------------10-11-12-------------wt 196---------------------------
ANNIE
50,40,30,20,10 reps of double unders and situps
14:00, 154bpm
#174------------------10-12-12----------wt 196--------------------------------------------------
15 min AMRAP
pullups, 195#bench press, 95# overhead squats
141 reps, 144bpm
#175--------------------------------10-15-12----------------wt 197-----------------------------------
13min AMRAP
Handstand pushups, chest2bar pullups, squats with 35#dumbells(70total)
235 reps, 158bpm
#176------------------------------10-18-12.................................................................................
Tar Hollow workout: 25 pushups,run up and down damm x 10
12:10
#177-------------------------------------10-22-12------------------------------
Tabata timed chinups, 20 rounds
62 @10rds, and 113 @ 20 rounds.
#178--------------------------10-23-12-------------------wt 192---------------------------------------
Tabata time 20 rounds--95#push press, ring pushups(feet on bench)
116 reps, 140 bpm
#179----------------------10-25-12---------wt 192---------------------------------------------
I hate posting this one. 21,15,9 reps of 70# thrusters (35 each), and 205# flat bench press
14:14.................last time was under 9 mins....see google drive...
#180------------------10-27-12----------------wt 195---------------------------------------------
ANNIE.....100 pullups, 100 pushups, 100 situps, 100 squats......
16:14.....154 bpm.....a minute over the last time
#181---------------------10-29-12--wt 195----------------------------------------------------------
22 AMRAP.......not counting the double unders
205# bench press
30 double unders
80# overhead tricep bar extentions
30 double unders
clapping pushups
30 double unders
101 reps, 160 bpm
#182-----------------------------------------10-30-12---------wt 196-----------------------------
22 min AMRAP
95# sumu deadlift heigh pulls
85# tricep bar curls
95# sumu deadlift high pulls
situps
95# sumu deadlift high pulls
85# curls
Toes to rings
316 reps, 160 bpm
#183--------------------------11-4-12-----------------------------wt 196---------------------
3 rds:
125# Overhead squatsx10 (this taken from the CF website...its supposed to be 135, but I couldnt' )
75 double unders.
21:12, 152 bpm. I kind of took my time...cause I could barely do either very well or fast
#184-------------------------11-6-12--------------------------wt 195-----------------------
3 rounds each before switching 4 rounds of all
175# bench press
70# flies
80# overhead tricep bart extensions
170 reps,
#185------------------------------------11-10-12------------------------------wt 196----
snatch balance 332221111 reps..........
85,85,115,115,115,...tried 135...didn't get it
#186------------------------------11-12-12-----------------wt 196-----------------------------
bp 205x 5,7,8,6,6
#187--------------------11-14-12------------wt 194-----------------------------------------------------
20 mins of every minute on the minute
3 handstand pushups
5 pullups
15 air squats
no score...158 bpm
#188-------------------------------11-16-12---------wt 199-------------------------------------------
2 rds- 25 pullups 19:55, 156 bpm
30- 40# wallball 9ft
35- 62# kettlebell swings
40- double unders
#189-----------------------11-20-12-------------------wt195--------------------------------------------
30 muscle ups - for time, I got 14 in 11:36
#190-----------------------11-22-12---------------------------wt 196-----------------------------------------
15 min AMRAP - every drop switch excercises
205# - bench press - 25 total 197 reps, 120 bpm.
135# bench press - 64
90# curl - 28
45# curl - 77
#191-----------------------11-24-12----------------------------wt 192---------------------------------------
FRAN - 21, 15, 9 reps of thrusters and pullups - 5:40 mins. 160 bpm
#192--------------------------11-25-12------------------------------wt 194--------------------------------------
just bench presses.
#193---------------12-5-12----------------------------------------wt 199----------------------------------
more bench presses. shoulder hurt from dodgeball.
#194---------------------------------------12-7-12--------------------------------------------------------
straight bar curls....trying to get back to working out like I used to because my place is a mess...
#195-------------------------12-8-12--------------------wt 197-----------------------------------------------------
Squats 185x5, 235x2,2,2,3 Romanian deadlifts 90x10,10,10, situps 20,25,10
12-10-12-------------------wt 193------------------------------------------------------------------------
bench press 205x4,5,4,3,3 overhead tricep bar extentions 75x7,10,7,8,7
12-11-12------------------------------wt 196---------------------------------------------------
ok..so I'm having trouble leaving crossfit workouts..
but I can't figure out what I wrote ....curls though
12-13-12--------------------------------wt 199------------------------------------------------------------------
squats 185x6, 235x4,3,3,2
12-18-12-----------------------------wt 196--------------------------------------------------------------------
bench press and flies and tricep stuff...boring
12-20-12--------------------------------------wt 195--------------------------------------------------------------
curls and deadlifts lame
12-22-12-----------------------wt 194----------------------------------------------------------------------------
bench presses, situps, toes 2 rings, flies, tricep extentions, close grip bench press........heading back to crossfit...
12-23-12-----------------------------wt 194----------------------------------------------------------------
squats and overhead squats
12-24-12------------------------------------wt 195---------------------------------------------------------
pullups, curls and obliques(?).......lame
12-26-13--------------------------------wt 197----------------------------------------------------------------
bench press's and incline presses
12-27-12-----------------------wt 195-----------------------------------------------------------------------------
squats
12-28-12-----------------------------------------------wt 195----------------------------------------------------
curls, pulllups, situps and traps...
12-29-12..........................................................didn't last long...my stint from CF.......
run 100 yrds with 45lbs then 15 pushups, 10 - 95lb clean and jerk, 5-95# front squat....no score..not sure why.
.
#13------------------------------1-13-12----------------------------------------------------------------
3 rounds for time:
20 burpees
20 toes thru rings
20 pushups
20 pullups
20 squats
3 handstand pushup using rack, heartrate 140 bpm
Previous time on 4-29-11 was 23:08, Today 20:30, weight 199
#14------------------------1-14-12------------------------------------------------------------------
8 sets of bench press 135 to 255
#15----------------------------1-15-12---------------------------------------------------------------
warmup 50 meters rowing level 7, 50 double unders, 15 pullups
21,15,9 reps of :
100# (50# dumbells) dumbell thrusters
205# bench press
previous time on 1-5-11 was 18:34, today 16:34, weight 195!, 128 bpm heartrate. I would have thought this one was easier, but dumbell thrusters are much harder than a bar....
#16---------------------------------1-16-11-------------------------------------------------------------
warmup 100 meters level 7 rowing, 50 double unders
15,12,9 reps of :
95# shoulder press
80# dumbell shoulder press
20# each arm lateral raise
20# each arm front raise
135# bent over row
20# each arm back flies
previous time on 11-21-11 was 22:32, today 20:59 with heartrate of 120 bpm, weight 197#
#17-------------------1-17-12------------------------------------------------------------------
Yoga for 15 mins, 8 sets of 80 overhead tricep bar extensions, and 8 sets of 90#curls
#18------------------1-18-12------------------------------------------------------------------------
warmup 50 pullups, 50 double unders, 100 m level 7 row.
3 rounds for time
95# overhead squats x 10
30 situps
62# completely overhead kettle bell swings x 20
20 leg raises (off end of bench) x20
185# backsquats x 10
side crunches x 15 (each side)
21:42, heartrate 128bpm, 195# weight
#19----------------1-19-12-------------------------------------------------------------------------
no warmup
3 tabata times rounds before switching to the next excercise, then total of 4 rounds of these (total 48 rounds)
ground to overhead 135#
shoulder shrugs 170#
curls 80#
skull krushers with tricep bar 70#
24 total g2oh
147 total ss
54 total curls
88 total sk
313 total reps to beat next time, weight 197, heartrate 124bpm
#20--------------------------1-20-12-----------------------------------------------------------
Skyzone 1 hour with Abe
#21--------------------------1-21-12------------------------------------------------------------
this doesn't really count but ice skating 1 and a half hours....
#22----------------------------1-23-12-------------------------------------------------------------
8 sets of tricep bar curls, deadlifts, and straight bar curls........
#23-------------------------------1-24-12---------------------------------------------------------------
warmup 50 double unders, 100 m level 7 rowing
20 min AMRAP
10 power cleans
10 toes to bar
10 burpees
7 rounds 1 rep, heartrate as high as its ever been 168bpm, wt 197, I had to beat Kyles reps....
#24---------------1-25-12---------------------------------------------------------------------------
warmup 50 double unders, 30 chest to bar pullups, 200 meters level 7 rowing
For time: 10,9,8,7,6,5,4,3,2,1 reps of :
205# bench press
40# (each arm) dumbell flies
yoga: up and down dog to mountain pose
side leg crouching with pvc pipe held overhead like an overhead squat
85# curls
33:52, heartrate 120 bpm, weight 195, I put the yoga and crouching things in there to help mobility.
#25-----------------------------1-26-12-------------------------------------------------------------------
warmup 50 pullups, 200 m row level 7
AMRAP 20 mins
Hand stand push ups (hspu) x5
95# romanian deadlifts x10
62# kettle bell swings x15
8 rounds 0 reps, 156 bpm heartrate, weight 196
#26------------------------1-27-12--------------------------------------------------------------
no warmup
Tabata timed for total reps
95# leg extentions
80# tricep bar skull crushers
25# situps (held 25# plate on chest)
80# overhead tricep bar extentions (on knees)
5 rounds each before switching excercises, 3 rounds of each excercise (total of 60 tabata timed rounds or 30 mins)
397 reps total (127, 84,109,77 reps respectively), 120 beats per minute heartrate.
#27----------------------------1-28-12-------------------------------------------------------------------
no warmup
1000 m rowing program 12 for time
21:14, on 1-12-12 I did 21:56. 112 bpm heartrate, weight 196
#28--------------------------------1-30-12-------------------------------------------------------------
Tabata timed pullups
10 rounds - 62
20 rounds - 103
64 and 111 in August
weight 196
#0------------------1-31-12--------------------------------------------------------------------
10 sets of curls and 5 sets of shoulder shrugs
#29--------------------------2-1-12---------------------------------------------------------------
warmup 200 meters level 7 rowing
10 rounds of ..
135# x 2 sets of ...
ground to front squat }
front squat to push press }
back squat }
push press from behind neck }
1 muscle up
So do 2 of the barbell complex at 135# and 1 muscle up....that's one round.
17:48, weight 197, heartrate 148 bpm. I probably could have gone faster, but the bb part is a killer.
#30-------------------------2-2-12-----------------------------------------------------------------------
no warmup
15 min AMRAP
5 L pullups
10 40# wallballs
15 ring dips
5 rounds plus 8 reps, 148 bpm, weight 198
#31----------------------------2-3-12------------------------------------------------------------------
22 min AMRAP not counting the du's
bench press 205#
30 double unders with the jump rope
80# tricep bar overhead extensions
30 du's
clapping pushups
30 du's
On 12-24-11 90 reps, today at 197lbs 113 reps, 160 bpm heartrate
#32-------------------------2-4-12-------------------------------------------------------------------
22 min AMRAP not counting pullups
100# overhead squat
15 pullups
95# leg extentions
15 pullups
245# dead lifts
15 pullups
114 reps, wt 198, 152 bpm heartrate
#33-------------------------------2-6-12------------------------------------------------------------
warmup 50 double unders, 50 pullups
25 min AMRAP not counting Dead lifts
30- 40#(each arm) incline dumbell bench press
5x 300# deadlift
25 - 30#(each arm) bent over mule kicks for triceps
5x 300# deadlift
25 - 50# (each arm)decline dumbell press
after 2 rounds I pulled a muscle in my back (didn't realize I had deadlifted two days prior). This one is a reapeat of 12-3-11 where I got 4 rounds plus 10 reps
#34--------------2-7-12------------------------------------------------------------------------------
non crossfit
back still hurt so I did 8 sets of 50# dumbell curls.
#35------------------------2-8-12-------------------------------------------------------------------
no warmup.
10,9,8,7,6,5,m4,3,2,1 reps of
Chest to bar pullups
50# dumbell decline presses
Ring rows
40# dumbell incline presses
17:27, heartrate 124 bpm, wt 197. Should have done flies instead of presses which were too easy.
#36-------------------2-9-12----------------------------------------------------------------------
no warmup
50,15,9 reps of
Burpees
Bench press 185#
Toes thru rings
100# dumbell ( 50 each arm hanging) lunges
This one is a repeat of March 20,2011 time 30:28. This time it was 28:13, heartrate 172, wt 197. I had trouble with the bench but did some chest stuff yesterday. Back still stiff but getting better.
#37---------------------2-10-12-----------------------------------------------------------------
no warmup
Shoulder shrugs
200x 170#
100x 100#
100x 80#
every drop do 15 situps.
18:57, 165 situps, weight 195, 120 bpm
#38------------------------2-12-12--------------------------------------------------------------
warmup 50 double unders
5 rounds for time
5 muscle ups
10 Hand stand push ups
25 (air) squats
15:32, weight 194, heartrate 168 bpm, played football for 3 hours that afternoon
#39----------------------------2-13-12--------------------------------------------------------------
no warmup
200 situps
100 80# dumbell curls (40#each armx 100)
21:30, heartrate 128 bpm, weight 193.The plan was to do 10, 9, ...reps of thrusters and bench presses but back too sore to lift 95 off the ground.
#40-----------------------2-14-12=======================================
no crossfit, back hurting.
10 sets bench press 225 , 4 to 7 reps
#41--------------------2-15-11-------------------------------------------------------------------
back still hurting but better, must have been the football on Sunday, but regardless I'm trying to stay off of it so..
(warmup..kind of ) 15 sets each of 115# leg extentions, and 95# straight bar on bench skull crushers
15 min AMRAP
Double Unders
291 reps, weight 193, heartrate 148.
#42----------------------------2-17-12--------------------------------------------------------
no warmup
60 strict pullups with 40lbs
every drop do 25 - 24" box jumps
25:50, 225 box jumps, wt 194, heartrate 152bpm.
#43----------------------2-18-12-----------------------------------------------------------------
no warmup
15 min AMRAP
Hand stand push ups, every drop do 15 situps
90 hspu, 165 situps, wt 192, heartrate 124
#44--------------------------------2-19-12------------------------------------------------
warmup 50 double unders
21,15,9 reps of :
70# dumbell thrusters
205# bench press
1-5-11 - 18:34
today 12:00, weight 195, 128 bpm heartrate
#45-------------------------------2-20-12-----------------------------------------------------------
16 sets of curls.
#46------------------------------------2-21-12-----------------------------------------------------
warmup 50 pullups, 200 m rowing level 7
4 rounds for time
185# backsquat x 5
50# db decline press x 20
185# backsquat x 5
35# incline press x 20
17:22, weight 194, 148 bpm heartrate
#47--------------------------------2-22-12---------------------------------------------------------
no warmup
15 min AMRAP
30 double unders
3 hand stand pushups
2 muscle ups
20 situps
4 4\5 rounds on 5-4-11, 5 rounds and 20 reps today. wt 194, heartrate 172
#48----------------------------2-23-12---------------------------------------------------------------
7 mins of burpees..........................strict
90, weight 194, heartrate 166bpm
#49--------------------------2-24-12-----------------------------------------------------------------
no warmup
100 ring dips wearing 30 lb vest
every drop do 30 double unders
15:49, 240 double unders. weight 195, heartrate 144
#50---------------------2-27-12---------------------------------------------------------------------------
21, 15, 9 reps of
95# military press
80# dumbell military press
20# each arm lateral (side raise to over head) raise
20# each arm front raise (to overhead)
135# bent over row
20# each arm back fly
20:59 on 1-16-12, 21:47 today, wt 195, heartrate 132
#51---------------------------------2-28-12-----------------------------------------------------------
4 rounds for time
20 pullups
30 shoulder shrugs with 85# dumbells
20 toes thru rings
20 90# squats
23:44, wt 196, heartrate 148 bpm
#52--------------------------------------2-29-12--------------------------------------------------
warmup 50 double unders
4 rounds of 3 each of (20 sec on 10 off 3x, then switch to next excercise. all that 4 rounds(48 total))
tabata timed ...
135# incline press
95# leg extentions
50# dumbell decline press
95# leg extentions
442 reps (24 mins), 128 bpm, weight 196
#53------------------------------------------3-1-12---------------------------------------------------
warmup 50 strict pullups, some air squats
21,15,9 reps of
100# dumbell lunges (50 each arm and done in place)
Hand stand push ups
11:30, weight 196, heartrate 148 bpm
#54---------------------------------3-2-12----------------------------------------------------------------
warmup 200 m level 7 rowing
10,9,8,7,6,5,4,3,2,1 reps of :
205# bench press
Strict pullups with 30# vest
decline situps with 30# vest
22:30, heartrate 132, weight 195
#55--------------------------3-3-12----------------------------------------------
no warmup
4 rounds for time
3 hand stand pushups with rack
30 toes thru rings
12 75# snatches
30 squats
on 3-24-11 - 25:38, today 20:17, weight 195, heartrate 168
#56--------------------------------------------------3-3-12---------------------------------------
10 sets of curls 85#, 10 sets of 170# shoulder shrugs
#57------------------------------3-5-12-----------------------------------------------------------
Run 2.8 miles, 22mins 51 seconds (8.1 min per mile) heartrate 156, weight 195, knee sore after
#58--------------------------3-6-12-----------------------------------------------------
no much warmup, just some shoulder stretching
This is crossfit 12.2 the second one for the open
10 min AMRAP snatch ladder, 30 reps at 75#, 30 reps 135#, then 165# and then 210#..
I got 60 reps, maybe if I had rubber weights there would have been time to try 165# but I doubt I could get that much up as I haven't ever worked on the snatch lift.
weight 196, 144bpm
OK REALIZED THE NEXT MORNING I ONLY HAD 115# ON THE BAR NOT 135# !@#$...WILL HAVE TO TRY THIS ONE AGAIN WITH THE RIGHT WEIGHT.
#59--------------------------3-7-12--------------------------------------------------------------
not much of a warmup
50 reps 205# bench press
50 reps 93# overhead tricep bar extentions
50 reps 40# dumbell flies (flat)
every drop 50 m on level 7 of the rowing machine
37:03, 1000 yards rowing, weight 193, 124 heartrate.
#60-------------------------------------3-8-12-------------------------------------------------
warmuped doing lighter OH squats
10,9,8,7,6,5,4,3,2,1 reps of :
95# overhead squats
95# tricep bar squats
62# kettle bell swings (as always for me, overhead swings not infront of your face)
18:43, 142 bpm heartrate, 196lbs.
#61-----------------------3-9-12-------------------------------------------------------------------------
15 min AMRAP
double unders
433, weight 196, 156bpm. On 2--15-12 291
#62----------------------3-12-12------------------------------------------------------------
Crossfit 12.3
18 min AMRAP
15 - 24" box jumps
12 - 115# push press
9 - toes to bar
6 rounds 15 reps, or 231 reps, weight 195, 140 bpm
#63------------------------------3-13-12---------------------------------------------------------
10 sets of curls, and shoulder shrugs
#64------------------------3-14-12------------------------------------------------------------------
FRAN
21, 15, 9 reps of
Thrusters
pullups
6:17, weight 197, 160 bpm. Best time I think is 5:55
#65----------------------------3-15-12-----------------------------------------------------------------
For time:
75 - overhead squats with 95#
75 - Toes to the bar
every drop do 20 double unders with the jump rope
28:59, weight 196, heartrate 164.
This started out as 100 reps, but I bite off more than I can chew regularly
#66----------------------------3-16-12----------------------------------------------------------------
No crossfit, legs real sore, did 6 sets of heavy bench
#67-------------------------3-17-12------------------------------------------------------------------
crossfit 12.4
12 min AMRAP
150 - 20# wall ball to 10ft target
90 - double under
30 - muscle ups
209 reps, weight 196, heartrate 156
#68---------------------------3-18-12------------------------------------------------------------------
4 rounds for time:
3 Hand Stand Pushups with rack
30 toes thru rings
12 75# snatch's
30 squats
20:08, weight 193, heartrate 156. On 3-24-11 time was 25:38
#69----------------------3-19-12-----------------------------------------------------------------
15 min AMRAP
pullups
195#bench press
90# overhead squat
do each until failure then move on to the next excercise
154 reps, weight 195, 144 bpm heartrate. On 7-5-11 I did 121 reps
#70------------------3-19-12----------------------------------------------------------------
I'm going to go ahead and count this..even if its not quite quantifiable..1.5 hours ultimate Frisbee...basically an hour of straight wind sprints.
#71-----------------3-20-12--------------------------------------------------------------------
22min AMRAP
bench press 205#
30 double unders
overhead tricep bar extentions 80#
30 double unders
clapping pushups
30 double unders
basically every drop do 30 double unders, and the double unders don't count in the reps
110 reps, 156 bpm heartrate, weight 195.
85 reps on 11-9-11
90 reps on 12-24-11 heartrate 140.
#72----------------------------3-21-12-------------------------------------------------
10 sets of curls.
#73---------------------------------3-22-12----------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
deadlift 205#
push press 115#
10:20, 144 bpm. weight 194. On 4-8-10 less weight and 11:25. On 4-24-11 same weight and 9:50
#74------------------------------3-25-12---------------------------------------------------------
crossfit 12.5
7 min AMRAP
100# barbell thrusters
Chest to bar pullups
done by reps of 3 (ie 3 reps each, 6 reps, 9 reps.........)
82 reps, 152 bpm, weight 192. Last time I did this one ...sometime in 2011--73 reps
#75-----------------3-26-12-----------------------------------------------------------
21 min AMRAP
20 toes thru rings
20 - 24" box jumps
20 double unders
3 handstand pushups with rack
20 - 170# dumbell shoulder shrugs
355 reps, 148 bpm, weight 196. On 4-9-11 312 reps
#76--------------------------3-27-12------------------------------------------------------------------
9 sets of
200+lb bench pres
85# curls
95+lb leg extentions
also played ultimate for 2 hours.....nice!
#77----------------------------------3-28-12----------------------------------------------------------
1000 meter rowing program 12
20:57, weight 194, 96 bpm
21:56 on 1-12-12,92 bpm
#78----------------------------------------3-29-12--------------------------------------------------------
21,15, 9 reps of
205#dead lift
Hand stand push ups to floor no rack
8:14, weight 196, 132 bpm. 4-3-11 9mins 11 secs, 12-3-11 7 mins 57 secs
#79--------------------------------------------3-30-12-------------------------------------------
6 sets of 50 # dumbell curls and 40# dumbell flies. weight 196
#80------------------------------3-31-12------------------------------------------------
crossfit Grace
30 reps 135# clean and jerk for time
7:14, 144 bpm, weight 196
#81--------------------------------4-1-12-------------------------------------------------------------
30 muscle ups for time
11:23, weight 195,
#82-----------------------------4-2-12------------------------------------------------------------
bench press 135# to 235# 7 sets
#83------------------------------4-3-12---------------------------------------------------------
100 romanian deadlifts 88 #
100 pullups
100 double unders
broken up.
18:29, wt 196, 148 bpm
#84----------------------------4-6-12-------------------------------------------------------------
50 - 95lb thrusters
50 - 10# each hand burpees
50 - double unders
any order, skip around
12:04, 156bpm, wt 198. On 5-31-11 - 15:20
#85--------------------------------------------------4-7-12-------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
115# clean and jerk (was supposed to be 135..but I have poor math skills)
Toes 2 bar
15:16, 152 bpm.
#86--------------------------------4-8-12--------------------------------------------
10 sets of curls
#87-------------------------4-10-12-----------------------------------------------------------
Decided to hold off on the crossfit to save myself for ultimate frisbee for a while...
Bench Press 200# 5 reps, 3 sets
Close gripped bench press 135# x10 reps x3 sets
Skull crushers 80# x6 reps x 3 sets
decline situps with 40# x 10 sets
wt 194
#88-----------------------------4-11-12----------------------------------------------------------------
back squat 185# 5 sets, 5 reps
dead lift 275# 5 reps, 5 sets
leg extentions 115# 10 reps, 5 sets
romanian deadlifts 135# 5 sets, 5 reps
wt 194
#89-------------------------------------------4-12-12--------------------------------------------------
military press 125#x6x6x5x5x4
pullups + 30# 50 reps (7,7,7,6,6,5,4,5,3)
closegrip incline press 125# 3 sets (7,8,6)
bent over rows 125# 5 sets (10,8,8,8,6)
wt 196
#90--------------------------------------------4-15-12------------------------------------------------
bench press 205x6x6x7x6x5x7x6x5x4
wt 194
#91----------------------------------------4-16-12---------------------------------------------------
straight bar curls 85# x 8x8x8x8x8x8x7x7x6 wt 194
#92 ------------------------4-17-12-------------------------------------------------------------------
thrusters 115#x5, 135#x5, 145#x3,155#x1,165#1,175#x0
muscle ups x1x1x3x2x2
wt 194
#93------------------------------4-19-12---------------------------------------------------------------
straight bar curl 85#x9x9x8x9
pullups+30# x6x4x4x4
ring rows +40# x4x4x4x4x4
toes 2 bar x 10x10x10x10
wt 193
#94-------------------------------4-21-12------------------------------------------------------------
bench press 200#x8x7x8x7x6
ring flies (knees on bench)x2x3x3x2x1
ring dips+30#x4x4x4x3
skull crushers (straight bar on bench to forehead) 85#x4x4x5x4
wt 195
#95---------------------------------------------4-23-12---------------------------------------
overhead squat 95#x6x10, 115#x5x4
military press 105#x6, 125#x 5x3x4
toes 2 barx10x10x10x10
wt 195
#96-------------------------------------------4-24-12--------------------------------------------------
bench press 185#x8, 235#x5x4x4x4x3
decline flies 100#x5x5x5x5
overhead tri bar extentions 85#x6x7x5
wt 195
#97------------------------------4-26-12------------------------------------------------------------
dumbell curls 100#x6x7x7x5x6
pullups+70#x2x3x2x2x2
wt 194
#98------------------------------------------4-27-12--------------------------------------------------
thrusters 125#x6, 145#x5, 155#x3, 165#x2, 175#x1
leg extentions 115# x 10x10x10x10
back squat 175# x4, 205#x2x3
muscle up x3x3x3x3
wt 193
#99--------------------------------------------4-29-12-------------------------------------------------
dumbell curl 100# x7x7x7x7x7x7x7x7
wt 191
#100-----------------------------4-30-12-------------------------------------------------------------
bench press 185#x6x8, 205#x5, 225#x4x4
ring flies (knees on bench) x3x4x4x4x4
skull crushers w/ straight bar 85#x7x10x10x10
wt 193
#101-----------hurt back so skipped a few days.....5-3-12----------------------------------------------
straight bar curls 85#x10x10x10x9x9
chinups+30x9x8x8x6x7
dumbell curls 100#x7x6x7
#102------------5-4-12--------------------------wt 192------------------------------------
Leg extentions 115x7,9,10,9,9
Deadlifts185#x5, 235x5,255,2,275x2,295x1
Toes 2 bar x11x12x10x10
Overhead squats 70x7,90x7,100x5,110x0
#103------------------5-5-12------------------wt 193--------------------------------------
Bench Press 185x7,205x6,225x5,245x3,2
Ring Dips +40x4,5,5
#105---------------------------5-8-12--------wt 190------------------------------------------------
Tricep bar curls 80#x8,10,10,10,10
straight bar curl 85#x8,8,8,8
#106-----------------------------------5-9-12---------wt191 ---------------------------
Fran (21,15,9 reps of pullups and 95#thrusters)
6:31, 144 bpm
#107----------------------------5-11-12-------------------------------------------------------
Bench Press 185x8,205x6,225x5,245x2,2
ring flies (knees on bench)x3x4x4x4x3
#108-------------------------5-12-12--------wt 191------------------------------------------------
100 62# kettle bell swings
100 situps
100 pullups
broken up.
21:52, 152bpm
#109----------------------------------------5-14-12-------wt 189---------------------------------------
Dumbell curls 100x8x8x8x8x8
tricep bar curls 85x10x10x10x10
straight bar curls 85x7x8x8
#109--------------------------5-15-12----------------wt191-------------------------------
The weak GRACE...I screwed up and used 115 instead of 135. (clean and jerk x30)
4:13, 144 bpm
#110------------------------5-16-12---------------------wt190-----------------------------------
incline bench press 135x8, 155x6, x5x5x6
decline flies 100x6x6x5
overhead tricep bar extentions 85x6x8x8
#111-------------5-17-12------------------------wt189----------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
Deadlift 205 and push press 115.
best time before 4-24-11 - 9:50, today 9:11 156 bpm
#112----------------5-18-12-------------------------wt194-----------------------------------------
pullup+40x6x6x5x6x6
tricep bar curl 85x10, 105x8x8x8x8x7
#113---------------------------------5-19-12-----------------------------------wt193
30 muscle ups for time
27@ 17:40 before ripping skin
#114----------5-21-12-----------------------------wt194------------------------------
shoulder shrugs 170x20,20,20,20,20
handstand pushups with rack x2,2,2,2,2,2
#115-----------------------------------------5-24-12--------------------------------------------
repeat of 2-8-12 (17:27 m 124 bpm)
10,9,8,7,6,5,4,3,2,1 reps of
chest 2 bar pullups
50# dumbell decline press
ring rows
40# db incline press
16:15, 152 bpm
#116--------------------5-25-12------------------------
dumblell curls 100x8x8x8x8x8
pullup+30x8x7x7x7x7
#117--------------------------5-26-12-------wt ------------------------------
15 mins AMRAP (as many reps/rounds as possible)
Hand stand push ups......every drop do 15 situps
best time, 2-18-12 90, 165 su's. today 81hspu, 180 situps, heartrate 124.
#118---------------------5-27-12--------------------wt 193------------------------------------------
bench press 185x6, 205x6, 225x5, 245x2x2x2
tricep bar overhead extentions 105x0, 95x5x7x7x7
close grip bench press 185x0, 155x6x7x7
#119---------------------------------5-28-12-----------wt 192
tricep bar curls 95x10x10x10x10x10
dumbell curls100x7x7x7x7x7
power cleans 115x7, 135x4, 155x3, 165x2, 175x1,185x0
#120-------------------------5-29-12--------------wt 191------------------------
21,15,9 reps of
Hanndstand pushups, ring dips, pushups
best time 1-19-12 11:59, wt 198, 124bpm. today 12:39, 124 bpm
#121------------------------------5-30-12-----------wt 190---------------------------------------
shoulder shrugs 170x20,20,20,20,20
romanian dead lifts 105x10,12,12,12,12
overhead squat 95x8,105x8,115x2,125x5
#122-------------6-2-12-------------------------------------------------------------------
4 rounds for time
145lb ground to overhead x5
62lb kettlebell swings.overhead, x30
100lb dumbell curl x 10
on 8-16-11, 20:26. today 17:46 144bpm
#123----------------------------6-3-12-------------------wt 194---------------------------------------
decline dumbell press 170x8,8,9,9,8
incline dumbell press 100x12,12,12,12,12
ring tricep extentions knees on benchx5,5,5,5,5
Oh tricep bar extentions 95x5,7,6,6
#124--------------------------6-6-12------------------------------------------wt 188-----
bench press 185x8, 205x5,245x3,2,2,2, 235x 2,3,2,2
#125-----------------------------6-9-12-------------------------wt 192
ripped ab running at ulitmate on 6-6-12
21,15,9 reps of Hand stand pushups, ring dips, pushups
on 9-17-11 12:46 hr 120
12:22, 116 bpm
#126------------6-12-12--------------wt 194--------------------------------
GRACE 135# clean and jerk 30x
5:40 144bpm
bench press 185x6, 205x6,245x4x3x3 Oh tri bar extentions 95 x3x6x5x5
#127-----------------6-14-12--------------wt 192-----------------------------
tb curls 95x10x10x10x10x10x10
db curls 100 x 8x8x8x8x7
mil press 115x4x5, 135x2x2x2
#128-----------------------6-15-12-----------------194-------------------------------------
bp 205x6x10,225x7x5x5
sb curls 90x10x10x9x9x8
db flies 100x7x7x6x5
tb 95x4x4x4
#129-----------------------------------6-16-12----------------------------TAR HOLLOW-----
25 pushups then run up and down tar hollow damm 10x
10:07, 154bpm
#130------------------------6-19-12--------------------wt 195-------------------------------------
dumbell curls 100x9,10,9,9,8
Overhead Mil press 135x3,4,3,3,3
#131-----------------------------------6-23-12----------------wt 194------------------------------
2 rounds
25 pullups
30 - 40lb wall balls
35 - 62 lb kettle bell swings (to overhead)
40 - double unders
18:06 160 bpm. Best time before 19:10 148 bpm
#132------------------------------6-25-12--------------------------------------193-----
Bench press 185x8, 205x8, 245x4,4,3
strainght bar curl 90x10,10,10,10,10
inline dumbell press 100x10,10,10,10,10
dumbell curl 100x6,6,6,6,6,6
#133-------------------------7-1-12-----------------------------189---------------------------
CHELSEA for 21 mins
5 pullups
10 pushups
15 air squats
everyminute on the minute..................152 bpm...
#134------------------------7-5-12------------------193--------------------------------------
bench press 185x8, 205x8, 245x4,3,3
ring flies with knees on bench 4x5x5
incline press 100x10,10,10
#135--------------------------------7-6-12---------------193---------------------------------------
GRACE - 135# clean and jerk 30x for time
5:17
#136----------------------------------------7-7-12-------------------------------------
dumbell curls 100x10,10,10,10,10
squat 120X5,10,10,10,10
#137--------------------------7-16-12-------------------wt 190------------------------------
bench press 185x6,215x6, 245x4,3,3,3
dumbell flies 100x7,8,7,6
incline press 185x1, 165x4,4,3,4
#138----------------------7-21-12-------------------192-----------------------------------------------
tabata timed pullups 62 at 10 rds, 111 at 20, 125 at 25 rounds then ripped skin
#!39-------------------7-22-12------------------------------wt 192-----------------------------------
25 burpees
100 sumu deadlift hight pulls, ever drop do 25 pushups
25 burpees
21:58, 175 pushups, 148 beats per minute, done with friend Jack Brad before Ultimate....
#140-----------------------8-3-12------------------------wt 190------------------------------------
Bench press 185x5, 235x4,3,3
Military Press 110x5, 130 x 3,2,1
#141---------------------------8-6-12----------------------------------------------------------------
Tricep bar curls 95x10,10,10,10,10
dumbell curls 100x8x8x8
#142-----------------------------------8-9-12----------------------------------------
AMRAP 15 mins
pullups
195# bench press
90# overhead squats
on 7-5 -11...121 reps, today 130 reps
#143----------------------------------8-14-12--------------------------------------------------
The "300" workout as told by Jack Brad
25 pullups
50 x 185# deadlifts
50 x pushups
50 x 24" box jumps
50 x floor wipes
50 x 95# cleand and press
25 pullups
34:39.
#144 -------------------------8-21-12---------------------------------------------------------------
5 pullups
10 pushups
15 air squats
every minute on the minute for 15 mins...done right before ultimate frisbee
#145-------------8-24-12----------------------------------------------------------------------------
21,15,9 reps of ...
95# shoulder press
80# dumbell shoulder press
20# each arm lateral raises
20# each arm front raises
135# bent over rows
20# each arm back flies
20:54 on 1-16-12, 22:12 today.
#146-------------------------------8-28-12--------------------wt 197-----------------------------------
bench press 135x10,185x8,205x7,245x2,3,3,2
shoulder shrugs 170 x 20,20,20,20,20,20
#147------------------------------8-29-12-----------------wt-195--------------------------------------
21,15,9 reps of
Hand stand pushups
205# deadlifts
7:57 on 12-3-11, 8:21 today, heartrate 132
#148------------9-2-12---------------------------------------------------------------------------
Tabata timed , 3 rounds each before switching
40# wall ball to 9 ft
62# kettle bell
pullups
15 mins 166 reps, right before frisbee
#149---------------------------------9-5-12-------------------------------------------
GRACE---135# from ground to overhead 30x.
5:32, 148 bpm. 5:17 on 7-6-12, 5:40 on 6-12-12
#150-------------------------9-7-12---------------------------------------------------------
bench press 185x 8, 225x7,235x4,4,3
decline flies 100x7,6,5
incline flies 70x7,6,5
overhead tricep bar extentions 95x3,4,3
close grip bench press 135x3,2,2
#151---------------------9-10-12-------------------------------------wt195-------
10,9,8,7,6,5,4,3,2,1 reps of
95# overhead squat
95# tricep bar curls
65# kettle bell swings (over head)
15:07, 160 bpm. 3-8-12- wt 196-time 18:43
#152----------------------------------9-13-12------------------------wt 199-------------------------
db curl 100x10,10,10,10,10,10
dl 185x3,275x1,395x0,345x1,365x0
sb curls 85x7,8,8,8,7
#153--------------------9-17-12---------------------------------wt 197---------------------------------
strict shoulder press 145x1,155x1,165x0,145x1,2,2
push press 145x5,5,5,4,2
deadlift 185x6,235x5,5,275x3,3
#154-----------------------9-20-12-------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95# romanian deadlift
situps
pushups with a clap
7:27, heartrate 152 bpm
#155--------------------------------9-21-12----wt 199----------------------------------------------
15 min AMRAP
95# overhead squat x 10
muscle ups x 3
overhead tricep bar extentions 95# x 10
3 and 2/3 rounds, heartrate 128
#166----------------------------9-24-12---------------------------------------------------------------
straight bar curl 95# x10,10,10,10,9,9
dumbell curl 100x9,9,9,8,8
#167------------------------------9-26-12----------wt 197-------------------------------------------
15 min AMRAP
95# overhead squat
62# kettlebell swing (always overhead american style)
leg raises
8,10,10,10,10,,7
14,16,15,15,12,10
14,15,15,15,12.13
total 211 reps, heartrate 140 bpm
#168-------------------9-27-12----------------------wt 196------------------------------------------
bench press 185x6, 215x8,7,7,6,6,4
#169------------9-28-12---------------------wt 195------------------------------------------------
FRAN
21, 15, 9 reps of
95#thrusters
pullups
5:49, 160 bpm
#170------------------------10-3-12--wt 195-------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
275# deadlifts
pullups + 40#
25:37, 148 bpm
#171--------------------------------10-5-12--------------------------------------------------------
GRACE
135# clean and jerk 30x.....done at barbells for boobs...
4mins 18 seconds...
#172-------------------------------10-8-12----------------------wt 196----------------------------------
10 mins yoga for some fleixibility
Flat bench Flies 70x8, 80x8, 100x8x8x7x6
Ring dips +0x8, +30#x5x5x4x4
#173------------------------------------10-11-12-------------wt 196---------------------------
ANNIE
50,40,30,20,10 reps of double unders and situps
14:00, 154bpm
#174------------------10-12-12----------wt 196--------------------------------------------------
15 min AMRAP
pullups, 195#bench press, 95# overhead squats
141 reps, 144bpm
#175--------------------------------10-15-12----------------wt 197-----------------------------------
13min AMRAP
Handstand pushups, chest2bar pullups, squats with 35#dumbells(70total)
235 reps, 158bpm
#176------------------------------10-18-12.................................................................................
Tar Hollow workout: 25 pushups,run up and down damm x 10
12:10
#177-------------------------------------10-22-12------------------------------
Tabata timed chinups, 20 rounds
62 @10rds, and 113 @ 20 rounds.
#178--------------------------10-23-12-------------------wt 192---------------------------------------
Tabata time 20 rounds--95#push press, ring pushups(feet on bench)
116 reps, 140 bpm
#179----------------------10-25-12---------wt 192---------------------------------------------
I hate posting this one. 21,15,9 reps of 70# thrusters (35 each), and 205# flat bench press
14:14.................last time was under 9 mins....see google drive...
#180------------------10-27-12----------------wt 195---------------------------------------------
ANNIE.....100 pullups, 100 pushups, 100 situps, 100 squats......
16:14.....154 bpm.....a minute over the last time
#181---------------------10-29-12--wt 195----------------------------------------------------------
22 AMRAP.......not counting the double unders
205# bench press
30 double unders
80# overhead tricep bar extentions
30 double unders
clapping pushups
30 double unders
101 reps, 160 bpm
#182-----------------------------------------10-30-12---------wt 196-----------------------------
22 min AMRAP
95# sumu deadlift heigh pulls
85# tricep bar curls
95# sumu deadlift high pulls
situps
95# sumu deadlift high pulls
85# curls
Toes to rings
316 reps, 160 bpm
#183--------------------------11-4-12-----------------------------wt 196---------------------
3 rds:
125# Overhead squatsx10 (this taken from the CF website...its supposed to be 135, but I couldnt' )
75 double unders.
21:12, 152 bpm. I kind of took my time...cause I could barely do either very well or fast
#184-------------------------11-6-12--------------------------wt 195-----------------------
3 rounds each before switching 4 rounds of all
175# bench press
70# flies
80# overhead tricep bart extensions
170 reps,
#185------------------------------------11-10-12------------------------------wt 196----
snatch balance 332221111 reps..........
85,85,115,115,115,...tried 135...didn't get it
#186------------------------------11-12-12-----------------wt 196-----------------------------
bp 205x 5,7,8,6,6
#187--------------------11-14-12------------wt 194-----------------------------------------------------
20 mins of every minute on the minute
3 handstand pushups
5 pullups
15 air squats
no score...158 bpm
#188-------------------------------11-16-12---------wt 199-------------------------------------------
2 rds- 25 pullups 19:55, 156 bpm
30- 40# wallball 9ft
35- 62# kettlebell swings
40- double unders
#189-----------------------11-20-12-------------------wt195--------------------------------------------
30 muscle ups - for time, I got 14 in 11:36
#190-----------------------11-22-12---------------------------wt 196-----------------------------------------
15 min AMRAP - every drop switch excercises
205# - bench press - 25 total 197 reps, 120 bpm.
135# bench press - 64
90# curl - 28
45# curl - 77
#191-----------------------11-24-12----------------------------wt 192---------------------------------------
FRAN - 21, 15, 9 reps of thrusters and pullups - 5:40 mins. 160 bpm
#192--------------------------11-25-12------------------------------wt 194--------------------------------------
just bench presses.
#193---------------12-5-12----------------------------------------wt 199----------------------------------
more bench presses. shoulder hurt from dodgeball.
#194---------------------------------------12-7-12--------------------------------------------------------
straight bar curls....trying to get back to working out like I used to because my place is a mess...
#195-------------------------12-8-12--------------------wt 197-----------------------------------------------------
Squats 185x5, 235x2,2,2,3 Romanian deadlifts 90x10,10,10, situps 20,25,10
12-10-12-------------------wt 193------------------------------------------------------------------------
bench press 205x4,5,4,3,3 overhead tricep bar extentions 75x7,10,7,8,7
12-11-12------------------------------wt 196---------------------------------------------------
ok..so I'm having trouble leaving crossfit workouts..
but I can't figure out what I wrote ....curls though
12-13-12--------------------------------wt 199------------------------------------------------------------------
squats 185x6, 235x4,3,3,2
12-18-12-----------------------------wt 196--------------------------------------------------------------------
bench press and flies and tricep stuff...boring
12-20-12--------------------------------------wt 195--------------------------------------------------------------
curls and deadlifts lame
12-22-12-----------------------wt 194----------------------------------------------------------------------------
bench presses, situps, toes 2 rings, flies, tricep extentions, close grip bench press........heading back to crossfit...
12-23-12-----------------------------wt 194----------------------------------------------------------------
squats and overhead squats
12-24-12------------------------------------wt 195---------------------------------------------------------
pullups, curls and obliques(?).......lame
12-26-13--------------------------------wt 197----------------------------------------------------------------
bench press's and incline presses
12-27-12-----------------------wt 195-----------------------------------------------------------------------------
squats
12-28-12-----------------------------------------------wt 195----------------------------------------------------
curls, pulllups, situps and traps...
12-29-12..........................................................didn't last long...my stint from CF.......
run 100 yrds with 45lbs then 15 pushups, 10 - 95lb clean and jerk, 5-95# front squat....no score..not sure why.
.
Tuesday, August 9, 2011
Older workouts...
#a1---------------------------------------------------------------------------------------------------------
21-15-9 reps
Dumbell thrusters 100lbs
Bench Press 205lbs
18:34 on 1-5-11
#a2 -------------------------------------------------------------------------------------------------------
21-15-9 reps of
Burpees
100 lb curls
80 lb butterflies
16:08 on 1-18-11
#a3------------------------------------------------------------------------------------------------------
50 Hand stand pushups
100 toes to rings
run a half mile
18:11 on 1/1/11
#a4-------------------------------------------------------------------------------------------------------
4 rounds for time
10 x 170lb dumbell squats
10 x ring pullups with 30lbs added
10 x 230lb bench press
19:55 on 2-21-11
#a5-------------------------------------------------------------------------------------------
3 rounds for time
21 x 40 lb dumbell snatch right arm
21 pullups
21 x 40 lb dumbell snatch left arm
21 pullups
Kick bag 7x every drop on the pullups
26:55 on 1-3-11
#a5--------------------------------------------------------------------------------------------------
5 rounds for time
10 x Romanian dead lifts at 100 lbs
10 x Burpees with 10lbs each hand
20 x shoulder shrugs 170 lbs
20 x curls 100 lbs ( 10 each arm? with dumbells)
20x situps with 25lb plate on chest
23:33 on 2-15-11
#a6--------------------------------------------------------------------------------------------------
21 min AMRAP
20 x toes to rings
20 x 24" box jumps
20 double unders
3 hand stand push ups with 9" rack
20 x shoulder shrugs 170 lbs
3 and 4/5 rounds on 4-9-11
21-15-9 reps
Dumbell thrusters 100lbs
Bench Press 205lbs
18:34 on 1-5-11
#a2 -------------------------------------------------------------------------------------------------------
21-15-9 reps of
Burpees
100 lb curls
80 lb butterflies
16:08 on 1-18-11
#a3------------------------------------------------------------------------------------------------------
50 Hand stand pushups
100 toes to rings
run a half mile
18:11 on 1/1/11
#a4-------------------------------------------------------------------------------------------------------
4 rounds for time
10 x 170lb dumbell squats
10 x ring pullups with 30lbs added
10 x 230lb bench press
19:55 on 2-21-11
#a5-------------------------------------------------------------------------------------------
3 rounds for time
21 x 40 lb dumbell snatch right arm
21 pullups
21 x 40 lb dumbell snatch left arm
21 pullups
Kick bag 7x every drop on the pullups
26:55 on 1-3-11
#a5--------------------------------------------------------------------------------------------------
5 rounds for time
10 x Romanian dead lifts at 100 lbs
10 x Burpees with 10lbs each hand
20 x shoulder shrugs 170 lbs
20 x curls 100 lbs ( 10 each arm? with dumbells)
20x situps with 25lb plate on chest
23:33 on 2-15-11
#a6--------------------------------------------------------------------------------------------------
21 min AMRAP
20 x toes to rings
20 x 24" box jumps
20 double unders
3 hand stand push ups with 9" rack
20 x shoulder shrugs 170 lbs
3 and 4/5 rounds on 4-9-11
Thursday, June 30, 2011
This is just to give some workout Ideas and times to friends and for me to refer back to....and beat the times or reps
`Angie------------------------------------------
100 pullups
100 pushups
100 situps
100 squats (meaning no weight, but your butt has to go down past your knees)
this one is done broken up..meaning do 10 pullups 12 pushups then go back to pullups....ets. The first time I did it it took 25 mins, the last time on May 2, 2011 it took 15:18 seconds.
I have no ideas how to label these, because they are born from crossfit workouts which are named mainly after fallen military soldiers. Some of these workouts are straight off the crossfit website (http://www.crossfit.com/cf-info/excercise.html) I'll just go with numbers for the ones I've made up....
#1---------------------------------------------------------------------------------------------------
3 rounds
run 200 yards with rocks (17lbs total)
30 pullups
30 hang power clean 117 lbs
30 85lb dumbell swings
4-5-11..........39:23
#2 -----------------------------------------------------------------------------------------------------
As Many Rounds As Possible (AMRAP)(a round is a complete set of all of the below excercises)
in 15 minutes
30 double unders (jumping rope...rope goes under feet twice in one jump)
3 hand stand pushups (with parallel bars/ rack)(made from pvc pipes about 9" high)
2 muscle ups (from hanging on rings to the extended dip position)
20 situps (at least one finger touching temple on each hand )
4 and 4/5 rounds on 5-4-2011
Murphy-----------------#3------------------------------------------------------------------------
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
41:19 on 5-8-2011
#4--------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (62 lbs)(directly above head with the KB)
24:52 on 5-10-2011
Fran---------------------------#5--------------i hate fran-----------------------------------------
21 reps of each, 15 of each, 9 of each
95 lb thrusters and pullups (thruster=wt to a full front squat then come up throwing wt above head)
7:21 on 5-17-11, 5:55 on 6-30-11
#6-----------------------------------------------------------------------------------------------------
25 minute AMRAP (as many rounds as possible)
30 lb (x2) farmers run 300 yards (I run down a huge hill and back up)
5 handstand pushups with rack
10 bench presses 205lbs
15 strict pullups (no kipping)
3 rounds on 5-23-11
#7--------------------------------------------------------------------------------------------------
4 rounds for time
300 yard run
12 pullups
20 ring dips
20 situps
29 minutes wearing a 30 lb weight vest on 5-24-11
#8------------------------------------------------------
50x 97lb thrusters
50x Burpees with 10 lbs in each hand
50x double unders
broken up
15:20 on 5-31-11
#9--------------------------------------------
50 reps, 15 reps, 9 reps
Burpees
185lb bench press
toes to rings
100lb lunges (half the reps on one leg, half on the the other)
(not broken up)
30:28
#10---------------------------------------------------
21,15,9 reps
205lb deadlift
Hand stand push up to floor
9:11 on 4-7-11
#11-----------------------------------------------------------------------------------
20 burpees
20 toes to rings (if you don't have rings toes to bar)
20 pushups
20 pullups
20 squats
3 hand stand pushups with rack
3 rounds as fast as possible (ASAP)
23:08 on 4-29-11
#12----------------------------------------------
AMRAP in 7 mins
done in 3 rep increments (3,6,9,12,15......)
(ie 3thrusters, 3 pullups, 6 thrusters, 6 pullups.....etc
95 lb thrusters
pullups
73 reps on4-27-11
#13---------------------------------------------------------
10,9,8,7,.......1 reps for time
205 lb dead lift
115 lb push press (not a strict military press...use legs for a little help)
on 4-8-10 the weights were 155lb deadlift and 105 lb push press and my time was 11:25, I improved in weight and time on 4-24-11 to 9:50
Annie------------#14----------------------------------------------------
50 reps, 40 reps, 30 reps, 20 reps, 10 reps for time
double unders
situps (crossift allows you to throw your hands, I keep at least one finger on my temple)
13:42....its totally dependant on your double under skills
Chelsea style ....for 20 mins not 30 mins-------------#15----------------------------------
every minute on the minute
5 pullups
3 hand stand pushups
15 squats
This one is kind of unusual. Chelsea is normally 5 pullups, 10 pushups, and 15 squats every minute on the minute for 30 minutes
#16 --------------------------------------------------------
4 rounds for time
Deadlift 225 x 10 reps
300 yard farmers run 30 lbs each hand
30 knees to elbows on the pullup bar (hang and touch your knees to your elbows )
26:23on 2;28;11
#17----------------------------------------------------------------
20 Min AMRAP(as many reps as possible)
3 dumbell thrusters 100 lbs total weight
6 205lb deadlift
9 Hand stand pushups
12 butterflies 70 lbs total weight
15 80 lb curls
4 rounds + 2 (thrusters and dl)
#18------------------------------------------------------------------------
3 rounds for time
200 yard run carrying two rocks total weight of 17 lbs
30 pullups
30 Hanging power cleans 117lbs (? bar hanging at waist moved to front squat position)
30 85lb (dumbell...don't have kettlebell) swings
39:23
#19 --------------------------------------------------------------------
10,9,8,7,6.....1 reps for time
Deadlift 155lbs
Push press 105lbs (military press dipping with legs a little to assist the lift)
11:25 on 4-8-11 --- also I revisited this one on 4-24-11using 205lbs and 115lbs with a time of 9:50, apparantly I was holding back.
ANNIE---------------------#20---------------------------------------------------
50,40,30,20,10 reps for time of
double unders
situps
I've done this one several times over the past year never getting below 20 mins this time (4;21;11) having learned how to do double unders quicker 13:42 , 4-25-11
#21--------------------------------------------------------------------------------------------------------
AMRAP ( as many reps as possible) in 7 mins starting at 3 reps and moving up by increments of 3's (ex 3reps of thrusters then pullups, 6 reps, 9 reps...etc then count total reps and that's the "score")
95lb thrusters
chest to bar pullups
73 reps on 4-27-11
#22-------------------------------------------------------------------------------------------------------
3 rounds for time
20 burpees
20 toes to rings
20 pushups
20 pullups
20 squats
3 handstand push ups using rack
23:08 on 4-29-11
#23----------------------------------------------------------------------------------------------------
21,15,9 reps for time
Deadlift 205lbs
Hand stand pushups to floor no rack
9:11 on 4-3-11
#24--------------------------------------------------------------------------------------------------------
50,15,9 reps for time
Burpees
bench press 185
toes to rings
100lb lunges (split number of reps between legs)
30:28 on (sometime in March , 2011)
#24------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (american style-all the way above head) 62 lbs
24:52 on May 10, 2011
#25--------------------------------------------------------------------------------------------------------
Run 1/2 mile
30 "ghd" situps (basically declined situps)
30 sumu deadlift high pulls 95lbs (pull bar from ground to past chest)
30 ring pushups
Run 1/2 mile
16:39 on 6.21.11 with my 25lb weight vest on.
#26----------------------------------------------------------------------------------------------------
10 rounds for reps (should have done 30 rounds Tabata time is 20 secs of work with 10 of rest so 30 round would have been 15 mins)
tabata chinups (or pullups)
59 reps on 6/19/11
#27----------------------------------------------------------------------------------
40 situps
run 300 yards (my run is down a hill then back up)
30 kettle bell swings (american style...all the way above my head) 62lbs
run 300 yards
20 hand stand pushups (no rack )
run 300 yards
40 170 lb shoulder shrugs (I used two 85lb dumbells)
run 300 yards
10 push press 135lbs
run 300 yards
30 curls 90 lbs
22:43 on 6-16-11 with 25lb vest on except for the hand stand pushups
#28------------------------------------------------------------------
15 min AMRAP
20 wall balls (40lb ball to 9ft)
20 pullups
20 ft walking on hands (I still can't really walk more then 5 ft at a time)
2 rounds + everything except 4ft of the walking on hands on 6-13-11
#29-------------------------------------------------------------------------------------------------
4 rounds for time
20 squats
10 chest to bar pullups
5 hand stand pushups
300 yard run
16:44 on 6:1:11wearing 25 pound vest on everthing
#30-------------------------------------------------------------------------------------------------------
100 toes to rings
7:52 on 5-27-11
#31-------------------------------------------------------------------------------------------------------
30 toes to rings
300 yard run with two 8 pound rocks
30 pullups
300 yard run w/ rocks
30 american kettle bell swings 62lbs
300 yard run w/rocks
10 overhead squats 95lbs
300 yard run ...w /rocks
5 hand stand pushups to floor
17:42 on 6-9-11 wearing 25 lb vest on all
#32-----------------------------------------------------------------------------------------------------
4 rounds for time
30 double unders
20 ball toss from full squat position (40lb ball 15feet horizontal)
5 hand stand pushups on rack
31:05 on 3-28-11
#33----------------------------------------------------------------------------------------------------
4 rounds for time
3 Hand stand push ups with rack
30 toes to rings
12 75 lb snatches
30 squats
25:38 on 3-24-11
#34-----------------------------------------------------------------------------------------------------
AMRAP 15 mins
pullups
195lb bench press
90lb oh squat
7-5-11.....121 reps
#35--------------this ones from FC leaderboard on facebook----------------------------------------------
25 pullups
30 wall balls (i only own a 40lb ball and can only get it to 9ft consistently)
35 kettle bell swings 62lbs american style (overhead)
40 double unders
2 rounds for time
20:30 on 7-12-11
#36---------------------------------------------------------------------------------------
13 min AMRAP
Hspu
Chest 2 bar pullups
Squats with two 35lb dumbells
pushups with a clap
7-14-11............210 reps
#37---------------------------------------------------------------------------------------
3 rounds for time
5 overhead squats 105lbs
10 sumu deadlift highpulls 105 lbs
15 pullups
20 double unders
25 toes to rings
..2:09 wearing a 25lb vest in 90 humid temps. my weight 7-19-11-----193lbs
#38 ---------------------------------------------------
5 minutes on rowing machine at highest setting
100 combined reps...
chest to bar pullups
62lb american kettle bell swings
245 deadlifts
followed with 100 double unders
25:30 with the 25 weight vest...(40 boats behind on the rowing) 7-24-11
#39------------------------------------------------------------------------------------------
Run 300 yards
50 hand stand pushups
50 situps on decline bench
50 ring pushups
10 95lb barbell cleans
Run 300 yards
7-25-11 wt 196lbs wearing 25lb vest on all but the HSPU--25:30
#40-------------------------------------------------------------------------------------------------------
rowing machine highest setting for 5 mins
36 boats behind
#41---------------------------------------------------------------------------------------------------------
5 rounds for reps
20 seconds on switch excercises during the 10 second rest
24" box jumps.....................39
95lb thrusters......................30
chest to bar pullups.............28
100lb total dumbell curls......24
95 lb bench presses............105
total reps.........................226...in 15 mins ......interesting 7-28-11...wt 193....
#42---------------------------------------------------------------------------------
20 AMRAP
3 100 lb dumbell thrusters
6 205lb deadlifts
9 hand stand pushups
12 butterflies 70 lbs total
15 dumbell curls 80 lb total
7 rounds..............no date....maybe january
#43-------------------------------------------------------------------
21,15,9
70 lb dumbell thrusters
205lb bench press
18:34......1.05.11
#44---------------------------------------------------------------------------------------
4 rounds for time
squats holding two 85 lbs dumbells
ring pullups + 30 lbs
230lb bench press
19:55 on 2-21-11
#45-------------------------------------------------------------------------------------------------
5 minutes on the rower (23 boats behind) at the highest setting
and immediately start....
50 chest to bar pullups
run 1/2 mile every drop
31:56 total time, 3 miles running. on 8-1-11 my wt 193......
anyone else doing this with no rower can just beat 26:56 which is the time without the rower
#46-------------------------------------------------------------------------------------------------
4 rounds
40 round house kicks...20 each leg (I hit a 100lb heavy bag...you can kick a tree or maybe just air)
20 romanian deadlifts using 95 lbs
5 muscle ups
30 decline bench situps
run 300 yards
24:33.....on 8-8-11 my weight 193 ....max bench 265
#47---------------------------------------------------------------------------------------------------
100 x 90lb curls
300 x punches (I hit a heavy bag you can hit some meat hangin in a meat house..or maybe air)
50 x Hand stand push ups
300 x squats
200 x double unders
broken up 33:21 on 8-9-11 body weight 195....
#48-----------------------------------------------------------------------------------------------------
Tabata timed chinups
10 rounds 64
20 rounds 111
8-15-11 body weight 194....this one is revisited I think I did only 10 rounds and 59 reps
#49---------------------------------------------------------------------------------------------------------
4 rounds for time
145lbs....ground to overhead 5x
62lbs.....overhead kettle bell swings 30x
100lbs...curls..........20x (10 each arm)
20:26 on 8-16-11 body wt 194............
#50-------------------------------------------------------------------------------------------------
Run 1/2 mile
AMRAP
tabata timed 30 rounds
145lb bench press
35 lb butterflies
toes to rings
run 1/2 mile
Total reps 192 time 22:08 on 8-18-11 wt 196
#51-----------------------------------------------------------------------------------------------
Ok so its been a week, my chest was so sore that I couldn't do much of anything
4 rounds for time:
Deadlift 305lbs x 5
run 1/2 mile
24 mins on 8-24-11 wt 195
#52---------------------------------------------------------------------------------------------------------
4 rounds for time
12 pullups
20 decline situps
20 ring dips
run 300 yards
28:22 with 35lb vest .....I beat number 4's time of 29 mins wearing a 30lb vest which i suspect was actually 25lb. soesn't matter...I beat the time. I did a little heartbeat timing after. 140 beats per minute 2minutes after. 96 bpm 10 minutes after. My resting heart beat is 60. Weight 194
#53----------------------------------------------------------------repeat of number 34------------------
20 min AMRAP
3 dumbell thrusters 100lbs
6 235lb deadlifts
9 hand stand pushups
12 70lb butterflies
15 80lb curls
4 and 4/5 rounds on 9.6.11 (beat the january one by 2/5 of a round with an increase in the DL weight of 30lbs) weight 194lbs heartrate 2 mins after 126bpm
#54-------------------------------------------------------------------------------------------------------
500 m rowing program 2 level 3 (10:15)
50 wide grip pullups
15:08 on 9-7-11...wt 195............126 bpm heartrate
#55---------------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95lb overhead squats
double unders
decline situps
15:46....weight 197....136 heartrate ...right after.....9-8-11.....................................
#56----------------------------------------------------------------------------------------------------
Row level 2, program 2..250 meters(5:27)
50 pullups
100 pushups
150 squats
row again same level 250 meters
22:27 on 9-13-11
#57--------------------------------------------------------------------------------------------------
Run 5 miles 44:26 walked a bit of it, picked wrong shoes have blisters
9-12-11
#58------------------------------------------------------------------------
warm up 100 double unders
21-15-9
Hand stand pushups
ring dips
pushups
12:46.........Eric Young...did it in 6:36....
my wt 199....heartrate 120 bpm after.
#59---------------------------------------------------------------------------------------------------
Fight gone bad....or closest I could get to it...
Wall ball 40lb (supposed to be 20lb)
Sumu deadlift high pulls....75lbs
24" box jump (suppposed to be 20")
push press 75lbs
Burpees (supposed to be calories burned on the rowing machine)
Count the number of reps of each for a total. Do 3 rounds ....but after each round you get a minute to rest...so its a 5 mins on 1 minute off.....then ...5 mins on....etc
Van..from the gym did over 350 reps. I only made it to 249 on 9-20-11 ...weight 199.6...heartrate ...128 beats per minute.
#60----------------------------------------------------------------------------------
30 romanian DL 125lbs
30 pullups
30 Deadlifts 265lbs
30 situps on decline bench
All with 40lb vest. Every drop or stop run 300 yards (down the hill and up (with the vest on)) I ran 12 times
9-22-11..........40:20....wt 199 heart rate 148.
#61-------------------------------------------------------------------------------------------------------
Kettle bell swings 62lbs (overhead) 100x
Pullups 100x
situps 100x
every stop or drop 30 rows on level 3. (maybe substitute 10 burpees). 39:55 on 9-28-11. I did 570 rows. Maybe slow because of the curls and military presses the night before, and also the night before that I did bench presses.....I was sick for since number 60....plus too sore to walk.
##62------------------------------------------------------------------------------------------------
3 rounds for time
5 muscle ups
10 handstand pushups
15 overhead squats 95lbs
10-2-11 wt 200 One round 5:26. My shoulders told me not to do 3 (as if I could).
#63---------------------------------------------------------------------------------------------------
FRAN
21,15,9 reps of
95lb thrusters
pullups
6:25 on 10-3-11 wt 198 heartrate at finish 142bpm Personal record for fran is 5:55
#64-------------------------------------------------------------------------------------------------------
row 200 meters level 3
15 min AMRAP
bench press 205
curls with tricep bar 95
butterflies for chest 70lbs
dumbell curls 70 lbs
row 200meteres level 3
I did 138 reps of the amrap.....the first row took 4:15...the second 4:29...so it was a 23:43 total time with 138 reps. 142 bpm and weighing 198 on 10-9-11
#65------------------------------------------------------------------------------------------
I have been a little sore from that last one...
This one is inspired by Mitch's fb post which is the "meat" of it.
60 double unders
30 up and down dogs (that yoga thing)
21, 15, 9 reps of
230# deadlifts
Toes to Rings
60 double unders
30 up and down dogs
4:53, 11:52,16:52 (first time is for the 60,30 deal then the second time is after the "meat" (which is what Mitch did on his fb post at 7 something), then the last time is final.
heartrate of 140 bpm, weight of 198 on 10-12-11
#66--------------------------------------------------------------------------------------
been a while...I was in the outer banks on vacation
20 reps, 3 rounds
24" box jumps
pullups
62lb kettle bell swing (overhead)
Toes thru Rings
40lb ball 18ft ball toss (I only did 10 reps of these)
170lb shoulder shrugs
On 10-23-11 25:59 heartrate 140 bpm
#67--------------------------------------------------------------------------------------------
2 rounds
25x 185lb bench press
30 double unders
25x 95#romanian deadlifts
50 squats (no weight)
30x 70lb dumbell curls (35# each arm)
On 10-27-11...wt 199....heartrate 120....17:48
#68---------------------------------------------------------------------------------------
2 rounds..
row level 7 (hardest level) x 50
toes 2 rings x 30
decline situps x 30
overhead squats 75lb x 20
air squats x 30
row level 7 x 50
11-3-11 (tendon in left arm won't allow curls, right knee a little sore, left shoulder too sore to do muscle ups or shoulder presses....so I tried to find other things to do that would allow healing....felt great after) time 20:37 heartrate 148 bpm
#69-------------------------------------------------------------------------------------------
22 min AMRAP not counting the double unders.
bench press 205
30 double unders
Overhead tricep curls 80 lbs
30 double unders
clapping pushups
30 double unders
11-4-11 only 85 reps, it seems my dounble unders need work, but my heartrate was the highest since I began counting at 156 bpm
#70-------------------------------------------------------------------------------------------
AMRAP in 7 mins
3, 6, 9, 12, 15............reps of
95lb thruster
pullups.
11-5-11...I thought this was a repeat and was very happy with myself increasing from 73 reps to 92, but the original workout included chest to bar pullups...not the regular ones I did here. However the heartrate was good at 148.
#71-----------------------------------------------------------------------------------------------
Burpee Hell
150 burpees for time.
11-14-11 (been working too much sidework) 12:50 with 148 bpm at 5 am
#72-------------------------------------------------------------------------------------------------
Speed Shoulders, sounds a bit reckless, but it's only one motion at a time for the joint , not like 30 muscleups for time which works the whole range of the shoulder, and I think hurt me last time I tried muscle ups...possibly because of not warming up enough.
15,12,9 reps of
95# military press
80# military press
20# each arm lateral raise
20# front raise
135# standing row
20# each arm back flies
22:32 on 11-21-11 weight 199 142 bpm heartrate (5am workout)
#73-------------------------------------------------------------------------------------------
I guess I've been changing things a bit to a little more isolationist workouts....
This one is for Max reps, 1 min on, 10 seconds rest ( which is just about enough time to make it to the next station and write down the reps each excercise)
squats 195# 11, 4, 5........................20
air squats 44,33,31............................108
decline situps 25,17,21.......................66
toes to rings 21,17,16.........................54
romanian deadlifts 95# 26,21,22.........69
air squats 34,35,36.............................105
regular situps25,25,25.........................75
crunches 38,42,36..............................116
leg extensions 95# 26,24,24................74
air squats 35,28,38..............................101
788 reps in 3 rounds each round 11 mins 40 seconds for a total time of 35 mins. I kind of liked this one, but my heart rate was only 142 bpm at the end of it. Shoulders are a little sore from the last one, but not near as bad as I expect my legs to be after this one. 11-22-11
#74--------------------------------------------------------------------------------------------------------
Tabata timed (20 seconds on 10 secnds rest)
175# bench press
70# flies
80# french curls
3 rounds each before switching to the next excercise, a total of 4 rounds of everythinge, for reps
bp 23,10,8,8
flies 19,18,18,16
ftricep curls 11,13,11,13
total reps in 36 total rounds (total time of 18 mins) 168 reps. Heartrate 144 on 11.23.11 at 5:30 am
#75-------------------------------------------------------------------------------------
very sore
3 rounds
row level 3 for two minutes
50 shoulder shrugs 85#each arm
30 pullups
30 one armed rows (each arm) 35#
wt 200 on 11-25-11 heartrate 142bpm rows ....79strokes first round, 82 second, 78 on the third.
#76------------------------------------------------------------------------------------
4 rounds for time
10 Hand stand push ups
10 of this 115# barbell complex:
clean (take weight from ground to front squat position, I don't know if thats the right term)
push press (basically a military press with a little help from your legs)
back squats (lower weight to back of neck and do a squat)
push press from back squat position (use legs and shoulders to lift weight overhead)
30 regular situps
On 11-28-11 wt 198 time of 23:42. I beat my time from 1-17-11 of 26:29 didn't take heart rate then but it was 140 this time
#77--------------------------------------------------------------------------------------------
Went to Y with friend
30 laps 42 mins. 12-2-11
#78-----------------------------------------------------------------------------------------------
25 min AMRAP
30 x 40 pound dumbell press
5 x 300 # deadlift
25 x 30 # dumbell mule kicks (lean over and kick arm back with the dumbell (25 each arm)
5 x 300 # dead lift
25 x 50 # dumbell decline press
4 rounds plus 10 reps.
Wt 199...forgot to take heartrate. 12-3-11
#79---------------------------------------------------------------------------------------------
For Reps.
100 strokes on level 3 rowing
Tabata timed 3 total rounds of 3 rounds each..
Belly to bar on chinup bar (was meant for stomache but it was harder on upper boddy) 14,13,12
35lb dumbell curls 19,18,18
situps 36,33,31
95lb straight curls 13,12,10
leg raises 29,30,30
70lb tricep bar curls 23,23,22
100 strokes on level 3 rowing machine
Total reps (not counting the rowing) 386 on 12-4-11. wt 200 no heartrate taken.
#80---------------------------------------------------------------------------------------------
This one is repeat of 3-15-11
3 rounds for time
30 situps
30 ring dips
30 burpees
30 50# dumbell swings (didn't have a Kettle bell at the time)
Time on 3-15-11 was 24:15 time one 12-6-11-- 21:20 weight 199 heartrate 160....the highest yet...wondering ..I did try harder because I didn't want go backwards.
#81------------------------------------------------------------------------------------
this one is a repeat of 9-8-11
10,9,8,7,6,5,4,3,2,1 reps of
95# overhead squat
double unders
decline situps
On 9-8 time was 15:46, this morning (5am workout) on 12-12-11 time was 12:54. Heartrate 142.
#82---------------------------------------------------------------------------------------------
Another repeat. The repeats are much harder than the originals it seems.
2 rounds for time
25 pullups
30 wall balls (40lb ball)
35 kettle bell swings (62# overhead)
40 double unders
On 7-12-11 20:30. This morning 12-13-11, 5 am 19:10 with 148 bpm heartrate.
#83---------------------------------------------------------------------------------------------------
22 min AMRAP ( as many reps as possible) not counting the double unders (with jump rope)
Bench press 205#
30 double unders
Over head tricep extensions with tricep bar 80#
30 double unders
clapping push ups
30 double unders
(do as many as you can then go to double unders)
on 11-9-11 - 85 reps and today 12-24-11 90 reps , 140 bpm heartrate
#84------------------------------------------------------------------------------------------------------
Program 12 on rowing machine 700 meters
14:42 time, 112 bpm heartrate. 12-25-11
#86---------------------------------------------------------------------------------------------------------
15 muscle ups for time
could only do 2 in 6 mins, so I did 50 pullups with 30#vest on
12-26-11
#87-------------------------------------------------------------------------------------------------------
ANNIE
double unders (jump rope)
situps
50,40,30,20,10
13:42 on 4-25-11 and 13:34 today, 12-27-11, 148 bpm. Also did before hand 8 sets of curls of 10 reps with #80
#88-------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95#overhead squats
pullups
24" jump box
wearing a 30# vest
12-28-11 wt 199, 20:56 heartrate 152 bpm
#89-------------------------------------------------------------------------------------------------
#90 ------------------------------------------------------------------------------------------------
15 min AMRAP, do each until failure before moving to the next one
HSPU (hand stand push ups)
Squats 185#
T2Rings (Toes thru rings)
163 reps, 148 bpm heartrate, on 12-30-11
#91--------------------------------------------------------------------------------------------------------
5 rounds for time
10 incline bench press 165#
30 double unders (rope under feet twice in one jump)
30 shoulder shrugs 170# (85lb dumbells)
5 over head tricep bar extensions 80#
22:19 on 12-31-11
100 pullups
100 pushups
100 situps
100 squats (meaning no weight, but your butt has to go down past your knees)
this one is done broken up..meaning do 10 pullups 12 pushups then go back to pullups....ets. The first time I did it it took 25 mins, the last time on May 2, 2011 it took 15:18 seconds.
I have no ideas how to label these, because they are born from crossfit workouts which are named mainly after fallen military soldiers. Some of these workouts are straight off the crossfit website (http://www.crossfit.com/cf-info/excercise.html) I'll just go with numbers for the ones I've made up....
#1---------------------------------------------------------------------------------------------------
3 rounds
run 200 yards with rocks (17lbs total)
30 pullups
30 hang power clean 117 lbs
30 85lb dumbell swings
4-5-11..........39:23
#2 -----------------------------------------------------------------------------------------------------
As Many Rounds As Possible (AMRAP)(a round is a complete set of all of the below excercises)
in 15 minutes
30 double unders (jumping rope...rope goes under feet twice in one jump)
3 hand stand pushups (with parallel bars/ rack)(made from pvc pipes about 9" high)
2 muscle ups (from hanging on rings to the extended dip position)
20 situps (at least one finger touching temple on each hand )
4 and 4/5 rounds on 5-4-2011
Murphy-----------------#3------------------------------------------------------------------------
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
41:19 on 5-8-2011
#4--------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (62 lbs)(directly above head with the KB)
24:52 on 5-10-2011
Fran---------------------------#5--------------i hate fran-----------------------------------------
21 reps of each, 15 of each, 9 of each
95 lb thrusters and pullups (thruster=wt to a full front squat then come up throwing wt above head)
7:21 on 5-17-11, 5:55 on 6-30-11
#6-----------------------------------------------------------------------------------------------------
25 minute AMRAP (as many rounds as possible)
30 lb (x2) farmers run 300 yards (I run down a huge hill and back up)
5 handstand pushups with rack
10 bench presses 205lbs
15 strict pullups (no kipping)
3 rounds on 5-23-11
#7--------------------------------------------------------------------------------------------------
4 rounds for time
300 yard run
12 pullups
20 ring dips
20 situps
29 minutes wearing a 30 lb weight vest on 5-24-11
#8------------------------------------------------------
50x 97lb thrusters
50x Burpees with 10 lbs in each hand
50x double unders
broken up
15:20 on 5-31-11
#9--------------------------------------------
50 reps, 15 reps, 9 reps
Burpees
185lb bench press
toes to rings
100lb lunges (half the reps on one leg, half on the the other)
(not broken up)
30:28
#10---------------------------------------------------
21,15,9 reps
205lb deadlift
Hand stand push up to floor
9:11 on 4-7-11
#11-----------------------------------------------------------------------------------
20 burpees
20 toes to rings (if you don't have rings toes to bar)
20 pushups
20 pullups
20 squats
3 hand stand pushups with rack
3 rounds as fast as possible (ASAP)
23:08 on 4-29-11
#12----------------------------------------------
AMRAP in 7 mins
done in 3 rep increments (3,6,9,12,15......)
(ie 3thrusters, 3 pullups, 6 thrusters, 6 pullups.....etc
95 lb thrusters
pullups
73 reps on4-27-11
#13---------------------------------------------------------
10,9,8,7,.......1 reps for time
205 lb dead lift
115 lb push press (not a strict military press...use legs for a little help)
on 4-8-10 the weights were 155lb deadlift and 105 lb push press and my time was 11:25, I improved in weight and time on 4-24-11 to 9:50
Annie------------#14----------------------------------------------------
50 reps, 40 reps, 30 reps, 20 reps, 10 reps for time
double unders
situps (crossift allows you to throw your hands, I keep at least one finger on my temple)
13:42....its totally dependant on your double under skills
Chelsea style ....for 20 mins not 30 mins-------------#15----------------------------------
every minute on the minute
5 pullups
3 hand stand pushups
15 squats
This one is kind of unusual. Chelsea is normally 5 pullups, 10 pushups, and 15 squats every minute on the minute for 30 minutes
#16 --------------------------------------------------------
4 rounds for time
Deadlift 225 x 10 reps
300 yard farmers run 30 lbs each hand
30 knees to elbows on the pullup bar (hang and touch your knees to your elbows )
26:23on 2;28;11
#17----------------------------------------------------------------
20 Min AMRAP(as many reps as possible)
3 dumbell thrusters 100 lbs total weight
6 205lb deadlift
9 Hand stand pushups
12 butterflies 70 lbs total weight
15 80 lb curls
4 rounds + 2 (thrusters and dl)
#18------------------------------------------------------------------------
3 rounds for time
200 yard run carrying two rocks total weight of 17 lbs
30 pullups
30 Hanging power cleans 117lbs (? bar hanging at waist moved to front squat position)
30 85lb (dumbell...don't have kettlebell) swings
39:23
#19 --------------------------------------------------------------------
10,9,8,7,6.....1 reps for time
Deadlift 155lbs
Push press 105lbs (military press dipping with legs a little to assist the lift)
11:25 on 4-8-11 --- also I revisited this one on 4-24-11using 205lbs and 115lbs with a time of 9:50, apparantly I was holding back.
ANNIE---------------------#20---------------------------------------------------
50,40,30,20,10 reps for time of
double unders
situps
I've done this one several times over the past year never getting below 20 mins this time (4;21;11) having learned how to do double unders quicker 13:42 , 4-25-11
#21--------------------------------------------------------------------------------------------------------
AMRAP ( as many reps as possible) in 7 mins starting at 3 reps and moving up by increments of 3's (ex 3reps of thrusters then pullups, 6 reps, 9 reps...etc then count total reps and that's the "score")
95lb thrusters
chest to bar pullups
73 reps on 4-27-11
#22-------------------------------------------------------------------------------------------------------
3 rounds for time
20 burpees
20 toes to rings
20 pushups
20 pullups
20 squats
3 handstand push ups using rack
23:08 on 4-29-11
#23----------------------------------------------------------------------------------------------------
21,15,9 reps for time
Deadlift 205lbs
Hand stand pushups to floor no rack
9:11 on 4-3-11
#24--------------------------------------------------------------------------------------------------------
50,15,9 reps for time
Burpees
bench press 185
toes to rings
100lb lunges (split number of reps between legs)
30:28 on (sometime in March , 2011)
#24------------------------------------------------------------------------------------------------------
5 rounds for time
30 situps
30 double unders
30 kettle bell swings (american style-all the way above head) 62 lbs
24:52 on May 10, 2011
#25--------------------------------------------------------------------------------------------------------
Run 1/2 mile
30 "ghd" situps (basically declined situps)
30 sumu deadlift high pulls 95lbs (pull bar from ground to past chest)
30 ring pushups
Run 1/2 mile
16:39 on 6.21.11 with my 25lb weight vest on.
#26----------------------------------------------------------------------------------------------------
10 rounds for reps (should have done 30 rounds Tabata time is 20 secs of work with 10 of rest so 30 round would have been 15 mins)
tabata chinups (or pullups)
59 reps on 6/19/11
#27----------------------------------------------------------------------------------
40 situps
run 300 yards (my run is down a hill then back up)
30 kettle bell swings (american style...all the way above my head) 62lbs
run 300 yards
20 hand stand pushups (no rack )
run 300 yards
40 170 lb shoulder shrugs (I used two 85lb dumbells)
run 300 yards
10 push press 135lbs
run 300 yards
30 curls 90 lbs
22:43 on 6-16-11 with 25lb vest on except for the hand stand pushups
#28------------------------------------------------------------------
15 min AMRAP
20 wall balls (40lb ball to 9ft)
20 pullups
20 ft walking on hands (I still can't really walk more then 5 ft at a time)
2 rounds + everything except 4ft of the walking on hands on 6-13-11
#29-------------------------------------------------------------------------------------------------
4 rounds for time
20 squats
10 chest to bar pullups
5 hand stand pushups
300 yard run
16:44 on 6:1:11wearing 25 pound vest on everthing
#30-------------------------------------------------------------------------------------------------------
100 toes to rings
7:52 on 5-27-11
#31-------------------------------------------------------------------------------------------------------
30 toes to rings
300 yard run with two 8 pound rocks
30 pullups
300 yard run w/ rocks
30 american kettle bell swings 62lbs
300 yard run w/rocks
10 overhead squats 95lbs
300 yard run ...w /rocks
5 hand stand pushups to floor
17:42 on 6-9-11 wearing 25 lb vest on all
#32-----------------------------------------------------------------------------------------------------
4 rounds for time
30 double unders
20 ball toss from full squat position (40lb ball 15feet horizontal)
5 hand stand pushups on rack
31:05 on 3-28-11
#33----------------------------------------------------------------------------------------------------
4 rounds for time
3 Hand stand push ups with rack
30 toes to rings
12 75 lb snatches
30 squats
25:38 on 3-24-11
#34-----------------------------------------------------------------------------------------------------
AMRAP 15 mins
pullups
195lb bench press
90lb oh squat
7-5-11.....121 reps
#35--------------this ones from FC leaderboard on facebook----------------------------------------------
25 pullups
30 wall balls (i only own a 40lb ball and can only get it to 9ft consistently)
35 kettle bell swings 62lbs american style (overhead)
40 double unders
2 rounds for time
20:30 on 7-12-11
#36---------------------------------------------------------------------------------------
13 min AMRAP
Hspu
Chest 2 bar pullups
Squats with two 35lb dumbells
pushups with a clap
7-14-11............210 reps
#37---------------------------------------------------------------------------------------
3 rounds for time
5 overhead squats 105lbs
10 sumu deadlift highpulls 105 lbs
15 pullups
20 double unders
25 toes to rings
..2:09 wearing a 25lb vest in 90 humid temps. my weight 7-19-11-----193lbs
#38 ---------------------------------------------------
5 minutes on rowing machine at highest setting
100 combined reps...
chest to bar pullups
62lb american kettle bell swings
245 deadlifts
followed with 100 double unders
25:30 with the 25 weight vest...(40 boats behind on the rowing) 7-24-11
#39------------------------------------------------------------------------------------------
Run 300 yards
50 hand stand pushups
50 situps on decline bench
50 ring pushups
10 95lb barbell cleans
Run 300 yards
7-25-11 wt 196lbs wearing 25lb vest on all but the HSPU--25:30
#40-------------------------------------------------------------------------------------------------------
rowing machine highest setting for 5 mins
36 boats behind
#41---------------------------------------------------------------------------------------------------------
5 rounds for reps
20 seconds on switch excercises during the 10 second rest
24" box jumps.....................39
95lb thrusters......................30
chest to bar pullups.............28
100lb total dumbell curls......24
95 lb bench presses............105
total reps.........................226...in 15 mins ......interesting 7-28-11...wt 193....
#42---------------------------------------------------------------------------------
20 AMRAP
3 100 lb dumbell thrusters
6 205lb deadlifts
9 hand stand pushups
12 butterflies 70 lbs total
15 dumbell curls 80 lb total
7 rounds..............no date....maybe january
#43-------------------------------------------------------------------
21,15,9
70 lb dumbell thrusters
205lb bench press
18:34......1.05.11
#44---------------------------------------------------------------------------------------
4 rounds for time
squats holding two 85 lbs dumbells
ring pullups + 30 lbs
230lb bench press
19:55 on 2-21-11
#45-------------------------------------------------------------------------------------------------
5 minutes on the rower (23 boats behind) at the highest setting
and immediately start....
50 chest to bar pullups
run 1/2 mile every drop
31:56 total time, 3 miles running. on 8-1-11 my wt 193......
anyone else doing this with no rower can just beat 26:56 which is the time without the rower
#46-------------------------------------------------------------------------------------------------
4 rounds
40 round house kicks...20 each leg (I hit a 100lb heavy bag...you can kick a tree or maybe just air)
20 romanian deadlifts using 95 lbs
5 muscle ups
30 decline bench situps
run 300 yards
24:33.....on 8-8-11 my weight 193 ....max bench 265
#47---------------------------------------------------------------------------------------------------
100 x 90lb curls
300 x punches (I hit a heavy bag you can hit some meat hangin in a meat house..or maybe air)
50 x Hand stand push ups
300 x squats
200 x double unders
broken up 33:21 on 8-9-11 body weight 195....
#48-----------------------------------------------------------------------------------------------------
Tabata timed chinups
10 rounds 64
20 rounds 111
8-15-11 body weight 194....this one is revisited I think I did only 10 rounds and 59 reps
#49---------------------------------------------------------------------------------------------------------
4 rounds for time
145lbs....ground to overhead 5x
62lbs.....overhead kettle bell swings 30x
100lbs...curls..........20x (10 each arm)
20:26 on 8-16-11 body wt 194............
#50-------------------------------------------------------------------------------------------------
Run 1/2 mile
AMRAP
tabata timed 30 rounds
145lb bench press
35 lb butterflies
toes to rings
run 1/2 mile
Total reps 192 time 22:08 on 8-18-11 wt 196
#51-----------------------------------------------------------------------------------------------
Ok so its been a week, my chest was so sore that I couldn't do much of anything
4 rounds for time:
Deadlift 305lbs x 5
run 1/2 mile
24 mins on 8-24-11 wt 195
#52---------------------------------------------------------------------------------------------------------
4 rounds for time
12 pullups
20 decline situps
20 ring dips
run 300 yards
28:22 with 35lb vest .....I beat number 4's time of 29 mins wearing a 30lb vest which i suspect was actually 25lb. soesn't matter...I beat the time. I did a little heartbeat timing after. 140 beats per minute 2minutes after. 96 bpm 10 minutes after. My resting heart beat is 60. Weight 194
#53----------------------------------------------------------------repeat of number 34------------------
20 min AMRAP
3 dumbell thrusters 100lbs
6 235lb deadlifts
9 hand stand pushups
12 70lb butterflies
15 80lb curls
4 and 4/5 rounds on 9.6.11 (beat the january one by 2/5 of a round with an increase in the DL weight of 30lbs) weight 194lbs heartrate 2 mins after 126bpm
#54-------------------------------------------------------------------------------------------------------
500 m rowing program 2 level 3 (10:15)
50 wide grip pullups
15:08 on 9-7-11...wt 195............126 bpm heartrate
#55---------------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95lb overhead squats
double unders
decline situps
15:46....weight 197....136 heartrate ...right after.....9-8-11.....................................
#56----------------------------------------------------------------------------------------------------
Row level 2, program 2..250 meters(5:27)
50 pullups
100 pushups
150 squats
row again same level 250 meters
22:27 on 9-13-11
#57--------------------------------------------------------------------------------------------------
Run 5 miles 44:26 walked a bit of it, picked wrong shoes have blisters
9-12-11
#58------------------------------------------------------------------------
warm up 100 double unders
21-15-9
Hand stand pushups
ring dips
pushups
12:46.........Eric Young...did it in 6:36....
my wt 199....heartrate 120 bpm after.
#59---------------------------------------------------------------------------------------------------
Fight gone bad....or closest I could get to it...
Wall ball 40lb (supposed to be 20lb)
Sumu deadlift high pulls....75lbs
24" box jump (suppposed to be 20")
push press 75lbs
Burpees (supposed to be calories burned on the rowing machine)
Count the number of reps of each for a total. Do 3 rounds ....but after each round you get a minute to rest...so its a 5 mins on 1 minute off.....then ...5 mins on....etc
Van..from the gym did over 350 reps. I only made it to 249 on 9-20-11 ...weight 199.6...heartrate ...128 beats per minute.
#60----------------------------------------------------------------------------------
30 romanian DL 125lbs
30 pullups
30 Deadlifts 265lbs
30 situps on decline bench
All with 40lb vest. Every drop or stop run 300 yards (down the hill and up (with the vest on)) I ran 12 times
9-22-11..........40:20....wt 199 heart rate 148.
#61-------------------------------------------------------------------------------------------------------
Kettle bell swings 62lbs (overhead) 100x
Pullups 100x
situps 100x
every stop or drop 30 rows on level 3. (maybe substitute 10 burpees). 39:55 on 9-28-11. I did 570 rows. Maybe slow because of the curls and military presses the night before, and also the night before that I did bench presses.....I was sick for since number 60....plus too sore to walk.
##62------------------------------------------------------------------------------------------------
3 rounds for time
5 muscle ups
10 handstand pushups
15 overhead squats 95lbs
10-2-11 wt 200 One round 5:26. My shoulders told me not to do 3 (as if I could).
#63---------------------------------------------------------------------------------------------------
FRAN
21,15,9 reps of
95lb thrusters
pullups
6:25 on 10-3-11 wt 198 heartrate at finish 142bpm Personal record for fran is 5:55
#64-------------------------------------------------------------------------------------------------------
row 200 meters level 3
15 min AMRAP
bench press 205
curls with tricep bar 95
butterflies for chest 70lbs
dumbell curls 70 lbs
row 200meteres level 3
I did 138 reps of the amrap.....the first row took 4:15...the second 4:29...so it was a 23:43 total time with 138 reps. 142 bpm and weighing 198 on 10-9-11
#65------------------------------------------------------------------------------------------
I have been a little sore from that last one...
This one is inspired by Mitch's fb post which is the "meat" of it.
60 double unders
30 up and down dogs (that yoga thing)
21, 15, 9 reps of
230# deadlifts
Toes to Rings
60 double unders
30 up and down dogs
4:53, 11:52,16:52 (first time is for the 60,30 deal then the second time is after the "meat" (which is what Mitch did on his fb post at 7 something), then the last time is final.
heartrate of 140 bpm, weight of 198 on 10-12-11
#66--------------------------------------------------------------------------------------
been a while...I was in the outer banks on vacation
20 reps, 3 rounds
24" box jumps
pullups
62lb kettle bell swing (overhead)
Toes thru Rings
40lb ball 18ft ball toss (I only did 10 reps of these)
170lb shoulder shrugs
On 10-23-11 25:59 heartrate 140 bpm
#67--------------------------------------------------------------------------------------------
2 rounds
25x 185lb bench press
30 double unders
25x 95#romanian deadlifts
50 squats (no weight)
30x 70lb dumbell curls (35# each arm)
On 10-27-11...wt 199....heartrate 120....17:48
#68---------------------------------------------------------------------------------------
2 rounds..
row level 7 (hardest level) x 50
toes 2 rings x 30
decline situps x 30
overhead squats 75lb x 20
air squats x 30
row level 7 x 50
11-3-11 (tendon in left arm won't allow curls, right knee a little sore, left shoulder too sore to do muscle ups or shoulder presses....so I tried to find other things to do that would allow healing....felt great after) time 20:37 heartrate 148 bpm
#69-------------------------------------------------------------------------------------------
22 min AMRAP not counting the double unders.
bench press 205
30 double unders
Overhead tricep curls 80 lbs
30 double unders
clapping pushups
30 double unders
11-4-11 only 85 reps, it seems my dounble unders need work, but my heartrate was the highest since I began counting at 156 bpm
#70-------------------------------------------------------------------------------------------
AMRAP in 7 mins
3, 6, 9, 12, 15............reps of
95lb thruster
pullups.
11-5-11...I thought this was a repeat and was very happy with myself increasing from 73 reps to 92, but the original workout included chest to bar pullups...not the regular ones I did here. However the heartrate was good at 148.
#71-----------------------------------------------------------------------------------------------
Burpee Hell
150 burpees for time.
11-14-11 (been working too much sidework) 12:50 with 148 bpm at 5 am
#72-------------------------------------------------------------------------------------------------
Speed Shoulders, sounds a bit reckless, but it's only one motion at a time for the joint , not like 30 muscleups for time which works the whole range of the shoulder, and I think hurt me last time I tried muscle ups...possibly because of not warming up enough.
15,12,9 reps of
95# military press
80# military press
20# each arm lateral raise
20# front raise
135# standing row
20# each arm back flies
22:32 on 11-21-11 weight 199 142 bpm heartrate (5am workout)
#73-------------------------------------------------------------------------------------------
I guess I've been changing things a bit to a little more isolationist workouts....
This one is for Max reps, 1 min on, 10 seconds rest ( which is just about enough time to make it to the next station and write down the reps each excercise)
squats 195# 11, 4, 5........................20
air squats 44,33,31............................108
decline situps 25,17,21.......................66
toes to rings 21,17,16.........................54
romanian deadlifts 95# 26,21,22.........69
air squats 34,35,36.............................105
regular situps25,25,25.........................75
crunches 38,42,36..............................116
leg extensions 95# 26,24,24................74
air squats 35,28,38..............................101
788 reps in 3 rounds each round 11 mins 40 seconds for a total time of 35 mins. I kind of liked this one, but my heart rate was only 142 bpm at the end of it. Shoulders are a little sore from the last one, but not near as bad as I expect my legs to be after this one. 11-22-11
#74--------------------------------------------------------------------------------------------------------
Tabata timed (20 seconds on 10 secnds rest)
175# bench press
70# flies
80# french curls
3 rounds each before switching to the next excercise, a total of 4 rounds of everythinge, for reps
bp 23,10,8,8
flies 19,18,18,16
ftricep curls 11,13,11,13
total reps in 36 total rounds (total time of 18 mins) 168 reps. Heartrate 144 on 11.23.11 at 5:30 am
#75-------------------------------------------------------------------------------------
very sore
3 rounds
row level 3 for two minutes
50 shoulder shrugs 85#each arm
30 pullups
30 one armed rows (each arm) 35#
wt 200 on 11-25-11 heartrate 142bpm rows ....79strokes first round, 82 second, 78 on the third.
#76------------------------------------------------------------------------------------
4 rounds for time
10 Hand stand push ups
10 of this 115# barbell complex:
clean (take weight from ground to front squat position, I don't know if thats the right term)
push press (basically a military press with a little help from your legs)
back squats (lower weight to back of neck and do a squat)
push press from back squat position (use legs and shoulders to lift weight overhead)
30 regular situps
On 11-28-11 wt 198 time of 23:42. I beat my time from 1-17-11 of 26:29 didn't take heart rate then but it was 140 this time
#77--------------------------------------------------------------------------------------------
Went to Y with friend
30 laps 42 mins. 12-2-11
#78-----------------------------------------------------------------------------------------------
25 min AMRAP
30 x 40 pound dumbell press
5 x 300 # deadlift
25 x 30 # dumbell mule kicks (lean over and kick arm back with the dumbell (25 each arm)
5 x 300 # dead lift
25 x 50 # dumbell decline press
4 rounds plus 10 reps.
Wt 199...forgot to take heartrate. 12-3-11
#79---------------------------------------------------------------------------------------------
For Reps.
100 strokes on level 3 rowing
Tabata timed 3 total rounds of 3 rounds each..
Belly to bar on chinup bar (was meant for stomache but it was harder on upper boddy) 14,13,12
35lb dumbell curls 19,18,18
situps 36,33,31
95lb straight curls 13,12,10
leg raises 29,30,30
70lb tricep bar curls 23,23,22
100 strokes on level 3 rowing machine
Total reps (not counting the rowing) 386 on 12-4-11. wt 200 no heartrate taken.
#80---------------------------------------------------------------------------------------------
This one is repeat of 3-15-11
3 rounds for time
30 situps
30 ring dips
30 burpees
30 50# dumbell swings (didn't have a Kettle bell at the time)
Time on 3-15-11 was 24:15 time one 12-6-11-- 21:20 weight 199 heartrate 160....the highest yet...wondering ..I did try harder because I didn't want go backwards.
#81------------------------------------------------------------------------------------
this one is a repeat of 9-8-11
10,9,8,7,6,5,4,3,2,1 reps of
95# overhead squat
double unders
decline situps
On 9-8 time was 15:46, this morning (5am workout) on 12-12-11 time was 12:54. Heartrate 142.
#82---------------------------------------------------------------------------------------------
Another repeat. The repeats are much harder than the originals it seems.
2 rounds for time
25 pullups
30 wall balls (40lb ball)
35 kettle bell swings (62# overhead)
40 double unders
On 7-12-11 20:30. This morning 12-13-11, 5 am 19:10 with 148 bpm heartrate.
#83---------------------------------------------------------------------------------------------------
22 min AMRAP ( as many reps as possible) not counting the double unders (with jump rope)
Bench press 205#
30 double unders
Over head tricep extensions with tricep bar 80#
30 double unders
clapping push ups
30 double unders
(do as many as you can then go to double unders)
on 11-9-11 - 85 reps and today 12-24-11 90 reps , 140 bpm heartrate
#84------------------------------------------------------------------------------------------------------
Program 12 on rowing machine 700 meters
14:42 time, 112 bpm heartrate. 12-25-11
#86---------------------------------------------------------------------------------------------------------
15 muscle ups for time
could only do 2 in 6 mins, so I did 50 pullups with 30#vest on
12-26-11
#87-------------------------------------------------------------------------------------------------------
ANNIE
double unders (jump rope)
situps
50,40,30,20,10
13:42 on 4-25-11 and 13:34 today, 12-27-11, 148 bpm. Also did before hand 8 sets of curls of 10 reps with #80
#88-------------------------------------------------------------------------------------------------
10,9,8,7,6,5,4,3,2,1 reps of
95#overhead squats
pullups
24" jump box
wearing a 30# vest
12-28-11 wt 199, 20:56 heartrate 152 bpm
#89-------------------------------------------------------------------------------------------------
#90 ------------------------------------------------------------------------------------------------
15 min AMRAP, do each until failure before moving to the next one
HSPU (hand stand push ups)
Squats 185#
T2Rings (Toes thru rings)
163 reps, 148 bpm heartrate, on 12-30-11
#91--------------------------------------------------------------------------------------------------------
5 rounds for time
10 incline bench press 165#
30 double unders (rope under feet twice in one jump)
30 shoulder shrugs 170# (85lb dumbells)
5 over head tricep bar extensions 80#
22:19 on 12-31-11
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