AM Running

Went and ran Rohr Park this morning which is 3.3 miles. Sad thing is I forgot my Garmin, but I think I finished around 24 minutes.

Cool down (at home)

100 sit ups
20 gi pull ups

Burpee KB Challenge w/ a Twist

For time, using a 1.5 pood (54 lb kettlebell):

Run 1 mile
10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees
Run 1 mile

24:33

Cool down:

25 pull ups
100 sit ups

Christmas Eve Special

For time (wearing a 12 lb vest):

Run 1 mile
1 pull up, 10 burpees
2 pull ups, 9 burpees
3 pull up,s 8 burpees
4 pull ups, 7 burpees
5 pull ups, 6 burpees
6 pull ups, 5 burpees
7 pull ups, 4 burpees
8 pull ups, 3 burpees
9 pull ups, 2 burpees
10 pull ups, 1 burpee
Run 1 mile

I underestimated the extra 12 lbs of weight.

29:43

Cool down: 100 sit ups

WOD

Warm up:

500 meter row

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

4:46

Used a 1.5 pood kettlebell (54 lbs)

Cooldown:

100 sit ups

This week (12/8 - 12/11)

Ran on Tuesday and today.

Today - 4 miles, 32:32 (8:08 / mile)

Tuesday - 4 miles, 32:59 (8:15 / mile)

Both days cooled down w/ 50 push ups and 100 sit ups

WOD

Five 3 minute rounds of boxing with Mike, 1 min rest between rounds.

After sparring decided to do Crossfit San Diego's WOD for Friday:

WOD

For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

15:55

Really starting to love boxing. Next week we might throw takedowns in again.

WOD

WOD from Crossfit San Diego

Rest 2 minutes between each round. Time each round separately.

Row 1000 meters

85 pound Thruster, 21 reps

15 Pull-ups
7:46

Row 750 meters

85 pound Thruster,

18 reps12 Pull-ups

6:12

Row 500 meters

85 pound Thruster, 15 reps

9 Pull-ups
4:23

Cool down:

1 mile jog
100 sit ups

Run

I don't know but today I just feel old. I wake up at 6am to go to the gym for some AM training. My knees ache. My fingers feel like I have arthritis. When I wake up like this it screws up everything. I don't train or workout hard, that's if I get around to training and working out. Hopefully tomorrow will be a better day.

This morning at the gym I got 6 five minute rounds in of rolling with a minute break and it killed my cardio.

At lunch I ran:

4 miles - 33:57 (8:30 / mile)

1st mile - 8:21
2nd mile - 8:09
3rd mile - 8:34
4th mile - 8:53

Cooldown:

50 push ups
100 sit ups

5 miles

Decided to run at lunch today. The goal was 4 miles, but when I hit the 2.5 mile mark I thought I could keep going and so I did.

5 miles - 40:10 (8:02 / mile)

1st mile - 7:52
2nd mile - 8:06
3rd mile - 8:09
4th mile - 7:56
5th mile - 8:07

Cooldown:

50 push ups
50 sit ups

Feeling good. Hope to keep this up.

Grace

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Ended up using 95 pounds. 5:50

Cooldown:

100 sit ups

Michael

Michael

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

18:05

Long Road Back

Warmup:
400 meter row
25 push ups
25 sit ups

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

10:26

Cooldown:

1 mile jog
100 sit ups
25 push ups

"Annie"

After a few rounds of rolling I decided to workout.

"Annie"

For time:

50 - 40 - 30 - 20 - 10 reps of

Double Unders
Situps

10:53

Pathetic! Last two times I did this workout I finished at 10:30 and 11:07.

Kettlebell Rounds

5 reps of each exercise per arm, then switch to the other arm. Rest 1 minute between rounds. Adjusted the workout to burn out my grip by doing 10 pull ups at the end of each round.

3 rounds:

Swing
Swing high pull
Snatch
Clean and Press
Circular cleans
Reverse lunges
10 Pull Ups

Using a 1 pood (36 lbs) kettlebell now.

Jackie

"Jackie"

1000m Row
50 Thursters 45 lbs
30 Pull ups

For time.

7:39

Cooldown:
100 sit ups

Jackie

"Jackie"

1000m Row
50 Thursters 45 lbs
30 Pull ups

For time.

7:39

Cooldown:
100 sit ups

NO EXCUSES

I was browsing around and found this...



well...here's my excuse: I got a little bitchassness in me. I'm freaking lazy! At least I started the week off on the right foot.

Warm up:

400m row
Stretch

Fran

For time:

21 - 15 - 9

95 lbs Thrusters (substituted w/ two 36 lbs kettlebells)
Pull ups

6:55

Cooldown:

Stretch
200 sit ups

Damn it!

I went to the gym today thinking I could get an easy workout in and roll. I look online and see this workout:

400M Run
10 Weighted Pull Ups 36 lbs
10 Weighted Dips 36 lbs
10 Front Squats 95 lbs
10 Deadlifts 135 lbs

For time.

But when I get to the gym I look on the board and it says 3 rounds of it...shiet! Oh well.

13:30

Didn't get to roll, so I just hung out for a bit.

Cardio Day

7am

Went to the gym and rolled got a good amount of work in.

Lunchtime run:

4 miles - 30:15 (7:34 / mile)

1st mile - 7:03
2nd mile - 7:39
3rd mile - 7:50
4th mile -7:43

Funniest thing about today's run is I told Ryan to run this between an 8 and 8:30 / mile pace. This just goes to show I have no concept of pace.

Cooldown:

50 push ups
100 sit ups
Stretch

For Ryan

I've been meaning to do this workout for some time, but with the birth of Kaitlyn and now Noah (my nephew) it was hard to get my workout routine down. On top of all that, my friend Ryan has decided to shadow my workouts. He's already done this one and so I need to catch up. Monday I hope to workout first thing in the morning so that Ryan knows what to do in the afternoon. So here it is:

For time:

800m Row
25 Pull-Ups
25 Sit-Ups
25 Burpees
25 Ring Dips
25 Kettlebell Swings
25 Double Unders
25 Knees to Elbows
25 Wall Ball Shots
400m Row

20:21