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.