450...

Warmup:
3x 60s paralet wall handstand
50 heavy bag side kick each leg
5:00 heavy bag
5:00 shadow box with 5lb weight each arm
5:00 heavy bag
5:00 shadow box with 60lb resistance bands
50 heavy bag side kick each leg
2x 10 ring pull-up

50 Alt one-arm swing (50#)
50 Ring Push up
50 Alt jumping lunge (2 count)
50 Jack knife situp
25 Thruster (75#)
50 Ring row
50 Jump squat
50 Russian Twist (2 count)
50 Calf raise (50#)
25 Burpee




Wanted 500 but only hit 450. The thrusters killed me.

Another set

Warmup:
3x 60s paralet wall handstand
50 heavy bag side kick each leg
5:00 heavy bag
5:00 shadow box with 5lb weight each arm
5:00 heavy bag
5:00 shadow box with 60lb resistance bands
50 heavy bag side kick each leg

1:
4x
20 alternating one-hand kbell swings 50#
10 ring pull-ups
10 75lb thrusters
10 goblet squat 50# kbell

2:
4x
25 jump squat
10 ab wheel roll



Wanted to hit 5 sets on the first workout. Shoulders started twinging on the 4th set of pull-ups. Really like the warm-up.

Handstand Boxing and WoDs

Warmup:
3x 60s paralet wall handstand
50 heavy bag side kick each leg
5:00 heavy bag
5:00 shadow box with 5lb weight each arm
5:00 heavy bag
5:00 shadow box with 60lb resistance bands
50 heavy bag side kick each leg 

1:
10x
10 v-up
10 ring push-ups
10 ring row

2:
4x
25 squat jumps
25 push-ups

Back and Bis

21 sets of pull-ups. Managed 12 ring pull-ups with no weight. Did 6 at +30lbs. Also managed wide grip pull-ups with +10lbs. Training is paying off!

Legzzzz

My legs were very weak today. Front squat was only 185, back squat was only 225, and leg press was only 450.

Back and Bis at home

Lots and lots of pull-ups with variation. Started weighting pull-ups today.

Circuit with wrestling

Wrestled and coach for 3 hours.

Circuit:
4x
20 swings @50lbs
Sprint to next corner of mat
10 pull-ups
Sprint to next corner of mat
10 burpees
Sprint to next corner of mat
10 v-ups
Sprint to next corner of mat

Odd Object Training: Log Splitter

I've been digging all day to build new drainage around my house. Post-dig I decided I'd try out some odd object training.

4 laps:
25m log carry (5ft log, 8in diameter)
20 swings with the wood splitter (loaded new log if one broke)
25m carry
10 squats with log
25m log carry
10 uneven pull-ups on tree branch
25m log carry
20 uneven push-ups on log

Wood chop to the left, pull-up tree to the right, walked from propane tank to the two trees standing next to each other in the distance carrying log in picture.

Back/Bis

Lift Back and Biceps
5 sets of 10 pull-ups.
Did other lifts too but I want to track pull-ups.

Plyo Legs

I was going to lift legs today but I decided I need to work plyos to increase my "snap" speed.

15x tuck jump
40yd dash
10x jump lunges (alt legs, 10 per leg)
40yd dash
15x ground sky jumps
40yd dash

Before this I scrimmed a 285lb wrestler for 2 hours.

Chest/Tris

Lifting Chest and Triceps

Cicruit

Warm up:
3x
60s handstand
5 ring pullups
15 squats

Circuit:
90s rest after each round
 

	1	2	3	4	5
75lb Thruster	15	14	13	12	12
Burpee	9	10	9	10	11
Ring Rows	20	20	18	17	20
Swings	20	17	16	15	15

3 Big Ones

Warm up:
3x
60s handstands
5 ring pull-ups
15 squats

1:
10x @105lbs
bench press
deadlift
front squat

2:
21-15-9 @135lbs
bench press
deadlift
front squat

2 WoD

Found http://www.wodshop.org/index.html so I decided to play around.

Warm-up:
3x
5:00 heavy bag
5 pull-ups
15 squats

1:
3x
15 pistol left leg
10 knee tuck jump
15 pistol right leg
10 pull-ups

2:
21-18-15-12-9-6-3
50lb k-bell swing
push-ups

Workout with Justin day three: Chest and Tris

Felt weak today. Did Justin's chest and tri's lifting workout.

Workout with Justin day 2: Back and Bi's

Not sure what we did but there were lots of pull-ups, pull-downs, and rows. Took 3 hours.

Lifting with Justin Round 1: Legs

Front Squats:
135 x10
155 x10
185 x 8
225 x 8

Leg Press:
180 x15
270 x15
360 x15
450 x15
540 x10
630 x10

Leg Extension:
x12
60
90
120
150
120
90
60

Lunges @40lb DB:
3x 20
No weight 1 x 20

Leg lifts:
4 x 10

And more ab stuff I can't remember... haha

Workout with Steve 1

Uncle is down for the weekend...

Circuit: 30s, 5s transition
2x (total 20 sets)
push-ups
burpees
ring pull-ps
jumping lunges
45lb resistance rows
prisoner squats
v-ups
50lb k-bell clean & press
mountain climbers
calf raises

Finisher:
3x
100 shadow punches
30 knee-hug crunches

Pyramid

Warm up:
20 mins heavy bag

WoD:
Pyramid 1-10-1
push-ups and pull-ups

Finishers:
5x
60 second planks chair to chair

Cycling/punching

Rode 13 miles averaging 14.5mph.

20 minutes on the heavy bag. 5 mins spent with 5lb wrist weights.

300 of sorts

Warm-up:
10:00 heavy bag

WoD:
25 burpee
50 ring row
50 squat jump
50 ring push-up
50 17 in box jump (used a chair)
50 crunches
25 4-count mountain climber



Back is still hurting. Trying to take it easy and recover. Also trying to find a gym locally with a pool.

4x
50 push-ups
10 pull-ups
5 standing ab wheel extensions

(>_<)

Think I might have hurt a lumbar disk. Going to ride the bike, push-ups, and pull-ups hoping to recover.

Going for the numbers

Warm-up:
  Active Stretch

WoD:

  7 mile hill run
1:00:55

Finisher:
   2x
25 V-ups
15s ring L-sit

----------------------------------------------------------------------------------------------------------------------------------
8x
50 push-ups
10 pull-ups
Done throughout the day

DoC 10, new warmup

Warm up:
      2x
        30s handstand
        5/leg pistol squat
        5 standing ab wheel
        10 back hyperextension
        10 ring pull-up
        5/arm one-arm push-up

WoD:
     Deck of cards
13 x 10 push-ups
13 x 10 prisoner squats
13 x 10 v-sits
13 x 10 ring rows

13:52

Jog and CF 111016

20 min trail run

2 rounds:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

 800m jog

Active stretch

4.5mi hill run

Stretch

Deadlifts

Warm-up:
 Cross fit warm-up
 Dead-lift warm up @150lb (10 reps), 175lb (8 reps), 200lb (5 reps)

WoD:

  21 dead-lift @ 215lb
  10 HSPU
  10 dead-lift @ 215lb
   5 HSPU
   5 dead-lift @ 215lb
   5 HSPU

Finisher:
   Vertical Jump Bible - Time Efficiency Workout: Session 1
    3 x 20 Donkey ankle bounce
    4 x 8 Knee to chest tuck jumps
    3 x 5/leg jumping lunges
    5 x 1 3-step jumps for height
    4   40 yard dash

BU Day 2

One game savage. Lost 14-11.

BU Day one

Back home.

Playing Ultimate with the BU Alum team at the BU tournament. Played 1 game savage and 2 games with 1 sub. Feeling very tight.

Time to step up workout intensity.

Still Away From Home

I feel strange getting good workouts in when I'm not home... or maybe just not at my own place.

7 mile run.

Lazy circuit

No warm-up no finisher.

WoD:
     5x
    :30 push-ups
     :30 in-and-outs
     :30 rows
     :30 squats

Pyramids and runs

WoD:
     3 mile run ~24 mins

Finisher:
     Push-up/row pyramid to 10

Run and mahlers

Warm-up:
  Active stretch
 2 x 60s wall handstands

WoD:
  6 mile hill run

Finisher:
   Mahlers
      6 minutes, 30s on 30s rest

CF WoD "Lynne" 110920

Warm-up:
 Cross fit warm-up
 2 x 60 sec wall handstands

WoD:
 

Set	1	2	3	4	5
Bench Press (185lbs)	15	11	10	12	12
Pull-ups	11	9	8	8	8

Finisher:
   1 round (3 mins) 30-30-30
   25 ab wheel rolls
   10 wrist rolls (3 1/2 ft rope; 5lb weight)

Steve's Circuit

Warm-up:
 Cross fit warm-up
 
WoD:
  5x
     20 Swings (50lb kbell)
     20 Push-ups
     20 4-count Mountain Climbers
     20 Cleans (50lb kbell; 10R, 10L)
     20 Ring Rows
     20 Squat Thrusts
  60 second rest

Set	1	2	3	4	5
Time	3:23	3:45	4:26	4:58	4:45

Finisher:
   Static and dynamic arm stretches



I've determined my weakest point is my forearm endurance.

Away from home

Warm-up:
  Active stretch

WoD:
  5 mile run, untimed


Finisher:
   50 double unders
   50 push-ups

Friz

Ultimate frisbee pick-up at BU. Haven't thrown in forever; my shoulder is sore.

Cards 10... again

Warm-up:
  Cross fit warm-up

WoD:
  Deck of cards. No jokers. 10 exercises per card.
 
   Spades - Squats
   Hearts - Push-ups
   Clubs - Ring rows
   Diamonds - Hanging crunches

14:24

Cards 10

Warm-up:
  Active Stretch

WoD:
  Deck of cards. No jokers. 10 exercises per card.
  
   Spades - Squats
   Hearts - Push-ups
   Clubs - Ring rows
   Diamonds - Hanging crunches

17:45

Timed Circuit

Warm-up:
 Cross fit warm-up

WoD:
  30 seconds each exercise; one minute rest after sets

	1	2	3	4	5
Swing (50lb)	20	21	15	17	16
Burpee	11	11	10	10	11
Thruster (75lb)	12	8	5	7	5
Horizontal Rows (rings)	15	16	17	12	20

Finisher:
   Insanity Cardio cool down stretch

Flood Day Ride

12 mile easy bike ride to explore the flooded areas

Pull-ups and Squats

Warm-up:
 Cross fit warm-up
 2 x 60s wall handstands

WoD:
  For time:
       12 ring pull-ups
       75 squats
        x 3
  5:06


Finisher:
   10 row muscle-ups*
   25 full extensions on the ab wheel
   5 minutes 3-hit combos on the heavy bag
   25 full extensions on the ab wheel
  10 row muscle-ups*




*can't do real muscle-ups yet

Thrusters and Boxing

Warm-up:
 Cross fit warm-up

WoD:
  Thrusters 3-3-3-3-3-3-3 @ 125lbs

Finisher:
   2x
   5 minutes 3-hit combos on the heavy bag
   25 full extensions on the ab wheel