Seven rounds for time of:
95lb front squat, 3 reps
7 L-pull ups (assisted)
**4:20
Wednesday, March 31, 2010
Monday, March 29, 2010
March 29, 2010
Three rounds for time of:
40 single unders
15 box jumps
25lb kettlebell swings, 10 reps
**Forgot to keep time :(
40 single unders
15 box jumps
25lb kettlebell swings, 10 reps
**Forgot to keep time :(
Thursday, March 25, 2010
March 25, 2010
20mins Elliptical
15 regular push ups
20 assisted HSPU's
Sit ups
50 squats
50 single leg squats (alternating legs)
15 regular push ups
20 assisted HSPU's
Sit ups
50 squats
50 single leg squats (alternating legs)
Wednesday, March 24, 2010
Tuesday, March 23, 2010
March 23, 2010
"THE TRIPLET"
For time of:
10-9-8-7-6-5-4-3-2-1
Pull ups (assisted with green band)
Box jumps (20" box)
Sit ups
**9:25
For time of:
10-9-8-7-6-5-4-3-2-1
Pull ups (assisted with green band)
Box jumps (20" box)
Sit ups
**9:25
Monday, March 22, 2010
March 22, 2010 (#2)
Ran the boardwalk from the Rollercoaster at South Mission to Law Street & back.
4.23miles
4.23miles
Saturday, March 20, 2010
March 20, 2010
"NASTY GIRLS"
3 rounds for time:
50 Squats
5 Jumping Muscle Ups
65lb Hang Power Clean, 10 reps
**7:55
(Last round of hang power cleans was bar only {45lbs} due to wrist injury)
3 rounds for time:
50 Squats
5 Jumping Muscle Ups
65lb Hang Power Clean, 10 reps
**7:55
(Last round of hang power cleans was bar only {45lbs} due to wrist injury)
March 19, 2010
REST DAY!
(Because we thought we were doing CF Level I Cert this weekend...when really, it's not until April!)
(Because we thought we were doing CF Level I Cert this weekend...when really, it's not until April!)
March 18, 2010
Complete as many rounds in 12 minutes as you can of:
10 back extensions
15 knee lifts
20lb overhead squat, 10 reps
**10 rounds
10 back extensions
15 knee lifts
20lb overhead squat, 10 reps
**10 rounds
March 17, 2010
"1/2 MURPH"
For time:
Run .5mi
50 squats
75 pull ups
100 push ups
Run .5mi
**I don't remember my time!
For time:
Run .5mi
50 squats
75 pull ups
100 push ups
Run .5mi
**I don't remember my time!
Friday, March 12, 2010
Tuesday, March 9, 2010
March 9, 2010
4 rounds for max reps of:
Sumo deadlift high pull
35lb Kettle Bell swings
20" box jumps
20lb wall balls
Flutter kicks
Sumo deadlift high pull
35lb Kettle Bell swings
20" box jumps
20lb wall balls
Flutter kicks
March 6, 2010
For time:
3 Muscle Up Progressions
45lb Back squat, 15 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
9 Muscle Up Progressions
45lb Back squat, 35 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
3 Muscle Up Progressions
45lb Back squat, 15 reps
**6:58
3 Muscle Up Progressions
45lb Back squat, 15 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
9 Muscle Up Progressions
45lb Back squat, 35 reps
6 Muscle Up Progressions
45lb Back squat, 25 reps
3 Muscle Up Progressions
45lb Back squat, 15 reps
**6:58
March 3, 2010
10 minutes on the Treadmill
10 minutes on the StairMaster
10 minutes on the Elliptical
3 sets of 25 sit ups + miscellaneous ab exercises
10 minutes on the StairMaster
10 minutes on the Elliptical
3 sets of 25 sit ups + miscellaneous ab exercises
March 1, 2010
"WAR FRANK" (altered)
Three rounds for time of:
Run 400m
15 dips
50 squats
50 sit ups
**12:48
Three rounds for time of:
Run 400m
15 dips
50 squats
50 sit ups
**12:48
Back At It
So I've been working out...but slacking to post anything here.
I'm going to give this another try :)
I'm going to give this another try :)
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