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.
.
