Christmas workouts

Xmas eve- Row 500m and Thrusters (40-50lbs boulder) 15 reps X 5 rounds

18:30

Xmas day- Cindy kind of - 5 pushups, 10 situps, 15 squats - as many as possible in 20 minutes (got to 13, +5 pushups, 10 situps and 5 squats)


Boxing day off

27th

1-10-2-20-3-30
Front squat
225-185-225-155-225-135

Had to break the last set into 15-9-6

Tues

Backsquat 3-3-3-3-3

135-185-235-285-315(failed on 3rd rep and dropped weight onto rack)

Wed - off
Thur - off
Fri - Squat Cleans 1-1-1-1-1

135-135-185-205

Weekend travelling, mon off

Tues- 10km (11km by accident)

(prev 77 min) 70:39 and now hurting

Monday

Got new squat stand today. No more worries of 4x4's breaking


500 meter row
25 Turkish getups with 50lbs KB

AMRAP in 20 min

Did: 1 round and
500m and 11 get ups

Tough work getting off the floor while pressing 50lbs in one hand

Fri off Sat off

Sunday
Crossfit Total

Backsquat
Shoulder Press
Deadlift

BS- 315 (prev. 295)
SP- 155 (no prev, did push press prior at 235)
DL- 405 (prev 485, 465)

875 Total

Off Mon + Tues too

Wed

Rowed 5K
22 or 23 min, don't recall

Thur
Rowed 1K
21-15-9 of V-sits and Good Mornings with 25lbs plate to chest
Untimed.

thur and so on

Thur- off
Fri - off
Sat-

Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

subbed rowing 400 meters for run and 50lb KB, 12" box otherwise Rx'd
37:20

Sun- off

Sore from Sun

Mon- Front Squat max effort

3 reps. 135, 185, 205, 225

Tues - off

Wed- One armed day

15-12-9 reps of couplet

50lb Kettlebell thrusters right then left
Pullups, jumping and gripping other wrist, right then left

11:20

3 bars of Death

Workout is supposed to be:

1 and half Body weight deadlifts
Body weight bench press
3\4 Body weight Cleans

Rounds of 10-9-8-7-6-5-4-3-2-1 (55 reps total of each)

I did:

255lb DL
135 BP
135 Cleans

After 10-9-8-7 done (20 reps remaining) switched to 8-6-6 to save the hassle of moving the bar on and off the BP
Time: 40:40 F'in Hard

Fri and Sat off

thur and so on

Thur

Fran 5:53 Lost some more hand skin


Wed, W-upped and did one shoulder press (owwwweee) Sanded instead

Tue, no workout

Mon, Backsquat and burpees 15 at 205 and 25
AMRAP in 20 min

3 rounds and 1 burpee

Sat

21 decline pushups
100 skips
21 pullups
15 pushups
100 skips
15 pulups
9pushups
100 skips
9 pullups

9:25

Need to make a little harder for pushups..

Post more often!

Thur off

Fri
C+J max (prev Clean 205)

Got to 185, failed at 205 3 times.

Did pullup ladder, got 13 and lost skin


Sat off
Sun 25, 50, 75
Pushups
Situps
Squats

I think my time was 32 ish

Mon Off

Tues 50 pushups
50 situps
50 squats

16min

Wed off

Thur off

Fri Deadlift max 385lb (PR)


T

M - W

Mon- Rest
Tues - Cindy (5 pullups, 10 pushups, 15 squats)
as many rds in 20 min

previous 15,

Today 11 and 5 pullups
Bonked

Wed - 5km
Below 0 outside, icy roads

32:55

Filthy Fifty

50 reps of each

20" box jumps
Jumping pullups
50lb kettlebell swings
Walking lunges
Knees to elbows
Push press (45 lb bar)
Good mornings (no weight)
Thruster (45 lb bar)
100 skips
Burpees

500 Reps in 43:50

Mon- off
Tues- 3 Snatch 15 OH squats Skip 200 rev X 5 rounds 18:58

Wed- 1 rep max

Shoulder press (push press) 225
Back squat 295
Deadlift 365

885 total

Thur - off
Fri - attempted to workout, too tired

Sat- 65 lbs Hang snatch 12 reps, 10 pushups
As many times in 20 min, got 10 rds

Sat Rest

Sun

Run 800meters X 4 rds

1- 4:13
2- 4:23
3- 4:34
4- 4:18

Friday
Annie
50-40-30-20-10
Double unders (do twice as many singles)
Situps

Previous 16
Today 11:09

Yesterday
Back Squat 5-5-5-5-5
45-115-165-205-225

Tues
2-4-8
MU- HSPU- KB X 3rds
I did
4-8-8
Dips and pullups, Decline PU, KB

Monday
Skip 200 singles
50 Situps
X 3 rds

Today

200 skips
50 situps
20 (50lbs) Kettlebell swings

X3 rounds

20min

Sat
Deadlifted


PR 365lbs

Been a while

Yesterday- Karen
150 - Thrusters with 45lb bar
9:37 previous 13:27

Last Sat- 100pullups, 100 Situps- 100 Squats, 100 Pushups
Can't recall the time

Nothing in between for workouts. Getting lazy.

A week of slipping

Sat-can't remember
Sun- nothing
Mon - Dunno
Tues- Circuit training for 55 minutes (boring) and then deadlifted 205 X 7 singles
Wed- 4 X 100 meter sprints
Thur- walked thru bush looking for moose
Fri-
135lb squat clean 10 reps
50 situps
Sq C 8 reps
40 S Ups
Sq C 6 reps
30 S Ups
Sq C 4 reps
20 S Ups
Sq C 2 reps
10 S Ups
19:09

Front squat

Thur off as well (no reason)

Fri

Front squats
3-3-3-3-3

115- 115- 165- 185- 205

Used all the weights I have
Clean (PR as well)

Wed off

Mon and Tues

Sun- Off

Mon - Diane 21-15-9

Deadlift and decline pushups (20 inch box)

8:06

Tues- 50-40-30-20-10

Double unders (subbed singles and did twice as many)
Situps

16:06

This week

Mon- Dug and shoveled and raked for about 4 hours
Tues- Sore back and first day back at work
Wed- Nothing
Thurs - nothing
Fri- nothing
Sat- Holy crap, no workouts this week

Barbara toned down
10 pullups
20 pushups
30 situps
40 squats
X 4 rounds with 3 min rest in between

1- 5:42
2- 7:30
3- 6:24
4- 7:44

The last week

Sat - Rest (traveling)
Sun - Rest (traveling)
Mon, Tue, Wed, Thur - Nothing structured
Shoveled dirt for 1-2-3 hours each day and raked and landscaped yard
Sweated thru 2-3 shirts each day

Fri- Worked (more or less rest day)
Sat- Golfed and drank

Sun- Woke up feeling like it was time to workout

Ran 5K pushing stroller

34:55

Not a great time for me but circumstances weren't optimal.

The last week or so

Fri- Off
Sat- Sick
Sun- Vegas
Mon- Vegas

Tues-
Ran 1 mile, walk 150m, run 1\2 mile, walk 150m, run 1\4 mile

Then: 10, 7, 5 Deadlift, Clean, Press X 3 rounds (not timed)


Wed- Front squat \ bench press 90 lbs

21-15-9

Thur- Travel home

Fri- Fran 21-15-9 Thrusters\Pullups (95lbs)

New Record: 6:30 (prev 8:06, 9:08, 13:00)

Karen

150 wall balls (throw a 20 lb med ball at a 10 ft target, catch, full squat, do it again x150)

Subbed 45 lb thrusters (full front squat, overhead press x 150)

13:25min

2 hours later and still sweating

Last few days

Tues- just worked...
Wed- 2 min skips, 2 min situps, 90secs skips, 90 secs situps, 60 and 60. 30 and 30

Total skipping: 320 Total situps 100

Long weekend again

Friday - Can't remember
Sat- Went to the fair and poker
Sun- Worked (yes on Sunday)
Mon- 12 hour work day


Maybe get off early tomorrow and workout...

Tues- Long work day
Wed- Heavy lifting work day and rearranged my gym (got 6 deadhang pullups in a row) PR

Thurs- Pullup ladder

Clock running- 1 in the first minute, 2 in the second etc...
Completed 14 in the 14th and then 5 more

First four min. full pullups

Tabata something

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

41 pullups
84 pushups
60 situps
110 squats

295 total reps in 16 min

Sun

Sat- Off
Sunday

Deadlift 5-5-5-5-5

Don't have much weight so flipped my loader tire 5 sets of 5


Need more plates!

Week off...

After 10 k was a little sore and then worked long days in the hot sun and couldn't muster the energy to work out.


Today
Fight Gone Bad
3 rounds of 5 minutes (1 min each station)
1- Wall ball
1- High pull (85lbs)
1- Box step ups (20 inch)
1- Push press (85lbs)
1- Situps

Count reps for each rounds
1 min rest between each rounds

1st- 100
2nd- 100
3rd- 77

Long long weekend

Friday- worked (sweated lots)
Sat- Layed around at the lake
Sun- ditto
Mon- Worked hard (2 shirt day)

No workouts since the run that hurt pretty good

First 10 K

Was aiming for under 75 minutes:

Ended up with 77:16 for 10.1 km

Long long boring run.

Clean and Jerk 135lbs

Every min. do that # of clean and jerks

1st min 1 rep
2nd min 2 reps etc

I got to 7 minutes and failed on rep 6 but finished 7 on the 7th min.

Harder than it seems, no rest towards the end.

"Cindy"

As many rds in 20 min:

5 pullups
10 pushups
15 squats

15 rounds completed and very tired.

Still sore from thursday

"Lynne"

Screwed this one up a little.

Supposed to be: Body weight bench press and pullups (max reps X 5 rounds)

I thought it was 'do as many reps as possible in 20 minutes'.

I got 88 pullups and 88 paralette pushups (instead of bench press) in 20 minutes.

No title

Tues

Deadlift (supposed to be)
Flipped my loader tire 7 times x 3 sets (2-4 min rest between)

Wed. Rest

Thurs
135lb
Deadlift 12 reps
Hang clean 9 reps
Push press 6 reps

X 5 rounds for time

24:38

5 K record

Ran 5 km in 31:38 which is a record. Previous was 32:20 (last year when training for running)

Previous(1 month ago) was 34 something
and previous to that (2 months ago) was 38 something

Still sweating 1\2 hour later...

Another little break

Thurs- off
Friday - off
Saturday- off
Sunday - 120 pullups 120 pushups (24:17)
Sets of 20 x 6

Catch up

Week off
B-day, anniversary, got sick and had both little ones 5 nights after work.

Tues July 14
'Filthy 25'
Box jumps, pullups, kettlebells, k2es, wall balls, push press, burpees, skips.
16:50


Wed
Power Snatch
1-1-1-1-1-1-1
Bar, 65, 85 x5

Weekend

Friday- Can't really remember
Saturday - Some digging and lifting etc

Sunday - 'Badger'
30- 95 lbs Squat Cleans
30- Pullups
200 skips

(supposed to be 3 rounds, I got through 2)

27:47

Fran

21-15-9
95lb Thrusters
pullups

8:06

5 minutes faster than 6 weeks ago

Tuesday

Off day
Worked late and kids to myself

Monday

Right arm push press 12 reps
Left arm deadlift 12 reps
Skip 200 rev.
Left push
Right lift
Skip 200

13:00

Weekend

Friday - last day of work - no workout
Sat - Shoveled and loaded concrete (fell hard, sore knee)
Sun - Rest

Thurs

5 Thrusters (95lbs)
7 Hang Power Clean (95lbs)
10 Sumo Deadlift High Pull (95lbs)

20 minutes to do as many rounds as possible

I got 6 rounds(harder than I thought it would be)

Rest day

Started to warm up and got sharp pain in back of leg. Thought it was a sign to take a day off...

Tues

3-3-3-3-3 Front squats (supposed to be heavy but only 95lbs available)

Kettlebell for Father's Day

Perfect timing

3 rounds of:
Skip 100 revolutions
21 kettlebell swings (50lbs)
12 20" decline pushups

13:05

Weekend off

Ski Hill (hell) runs

4 X the tow line

2:18
2:19
2:16
2:06

Thurs

21-18-15-12-9-6 reps of:

Step ups on 20 inch box
Pullups
Situps

15:08 (last time, 2 months ago was 19:00)

Wed

Rest day
Got busy

Tuesday 16th

"Nasty Girls"
3 rounds for time of:
50 squats
14 pullups
14 pushups
10 power cleans (95lbs)

19:41

week 3 or 4?

Run 5 km
34:20
maybe 5 km...

Rest weekend (kinda)

Sat - Shoveled for about 4 hours (little sore)
Sun - Nothing real physical

Friday Day 15

Grace
30 reps
95 lbs Clean and Jerk
4:15

Off day

Went out to dinner and movie and extended a 1 rest day into 2

Rest day

Not entirely
Shoveled for an hour and a half.

Tuesday June 9

Cindy
In 20 minutes complete as many rounds as possible:

5 pullups
10 pushups
15 squats

I got 13 (which is better than last month at 12)

65 pullups
130 pushups (hardest part)
195 squats

And also dug a hole for an hour and half prior to workout.

Monday

5 rounds for time:
21, 45lb Thrusters
21, Skips (singles)

11:24

Sunday

Rest day

Saturday

Non structured day
Ran 1km full out twice
Didn't time it but lungs still hurt.

Friday Day 10

"Fran"- explanation of workouts @crossfit.com

Reps 21-15-9
95lb Thrusters
Pullups

9:03 (previous 13:07)

**4 full pullups in warmup** most ever.

Half assed day

Nothing structured...
Ran a compactor and shovel for 2 hours.
Loaded and moved about 25 wheelbarrows of rocks from backyard to front yard.

Rest day

Not entirely. Shoveled a yard of sand into and then out of a trailer and moved rocks for about a hour.

Overhead Squats are hard

5-5-5-5-5
with 95lbs

It's tough not falling over.

Monday

4 rounds for time
15 - 45lb split jerk
21 pullups

15:20

Hill Sprints

Ski Hill Sprints
4 X maybe 150-175 yards
Once at top, had 5 min to get to bottom (rest) and start again

1- 1:51
2- 2:18
3- 2:20
4- 2:06

Saturday

Rest day inadvertently

Friday Day 5

80 pushups
40 Dips
9 min

Thursday Day 4

50 Thrusters at 95lbs
6:38

50 overhead squats with 15 lb ball
50 ball slams
3:27

Day Three

Rest day
Kinda
Played a little rugby and got tackled by 13 year olds. Grass stains and all.

Day two

"Barbara" was harder than anticipated. Got through 2 rounds (7:44 and 8:11) and then started hurtin'. The third round I subbed crunches for situps (7:19) and then ran out of gas.

Day one of Training Blog

You are more likely to adhere to something if you tell a bunch of people you are doing it. So posting my workouts should keep me on track. This is the hope anyway. I started writing them down about a month ago and I believed I was working out fairly regularly. Then I counted them and divided that by the number of days since I started and I averaged 2 a week. That's not going to produce any results. Hopefully this blog increases my exercise adherence.

Today:
Ran (well jogged... and walked a bit) 5Km (I think, I didn't clock it yet)

It took 38 minutes (including stopping to put soothers back in mouths and look at the "puppies!"

Tomorrow:
5 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

aka 'Barbara' (those of you that know Crossfit will understand)

Rest 3 minutes between rounds

This should be fun.