Michael

ACTUAL WORKOUT ON: 20100224

Crossfit warm-up - 3 rounds - pull-ups, push-ups

"Michael"

3 Rounds for time:

Run 800 Meters (Got some tendinitis in my knees..letting it heal..subbed 800 M Row)
50 Back Extensions
50 Sit-Ups

Time of - 21:32..should of finished just over 20 mins..but had to stop briefly for a bit cuz of ppl using equipment I needed and what not..

Iced my knees last night..tendinitis hopefully starting to go away..I just hope I'm ready for spring break when I get to train at Crossfit Fort Myers..which I'm stoked about by the way!

NO BREATHE

ACTUAL WORKOUT ON: 20100222

CF warm up - 4 rounds of pull-ups, sit-ups, back ext

AMRAP: however long..the Y had like 15 minutes or so till close so..hit it hard till then..

OF - 250 M Row, 15 Push-ups

As Rx'd for - 16:13 - 8 rounds of 250 Row, 15 Push-up, last round did 500 M Row and 30 push-ups straight unbroken..

def a hard workout..that row gets my heart rate up so high and then I'm jus suckin air..pushed it hard...got it done!

*maybe one day i'll get in shape :) haha..gettin ther..

-One of my friends was wit me..love him to death but his attitude makes me sick..he's leavin for Air Force basic in like a week or so and before I did this workout I invited him to join..an he said..pshh..I'm in perfect shape for air force basic..i got the top scores on the base..I just laughed and shook my head..after he watched my workout he said..i'm not doing thattttt lol..and ofcourse..this is when i promptly said..and thats why your in the air force :) - no disrespect to that branch..i'm jus sayin

JT

ACTUAL WORKOUT ON: 20100219

21-15-9

HSPU
Ring Dip - subbed reg dips (3:1)
Push-Up

Crossfit Warmup 3 rounds..

the rx'd for time of - 21:19

On the HSPU..went down roughly 3 inches or so above floor...still workin on em..

SATURDAY - no workout
SUNDAY - bball game

TABATA THIS!

ACTUAL WORKOUT ON: 20100217

Tabata Row
Rest 1 Min
Tabata Squat
Rest 1 Min
Tabata Pull-Up
Rest 1 Min
Tabata Push-Up
Rest 1 Min
Tabata Sit-Up

Yeah..this workout was great..it hurt pretty good..should of skipped the squats cuz my knees are still hurtin..got a lil tendinitis..oh well..I'm resting them now :)

IMPROV

20 Min AMRAP

10 Renegade Row
15 Reverse Dips
10 KTE's using hanging ab straps

did 2 rounds of this..on the 3rd round I did 8 (#55) dumbbell swings)

totaled everything up for - 6 rounds, 10 renegade rows and 3 dumbbell swings..

Finished the workout out with...3x10 - bi's chest tris "burnout"

PUSH OR PULL

ACTUAL WORKOUT ON: 20100213

For Time:

21 Pull-Ups
21 Hand Stand Push-Ups
18 Pull-Ups
18 Hand Stand Push-Ups
15 Pull-Ups
15 Hand Stand Push-Ups
12 Pull-Ups
12 Hand Stand Push-Ups
9 Pull-Ups
9 Hand Stand Push-Ups
6 Pull-Ups
6 Hand Stand Push-Ups
3 Pull-Ups
3 Hand Stand Push-Ups

Time - 19:43

strict form all the way to lock-out on pull-ups..hspu not all the way to floor yet..just like 2 inches above the floor or so...

then did...using hanging ab straps - 20, 15, 10
1 set 15 4ct flutter kix

RANDOM

Rolled my ankle Monday night playin ball so no legs for a while :/..

Bench - 135 - 10,9,8,7,6,5,4,3,2,1(las set 155# 3x)
Pull-ups - 40 crossfit style and just under 30 strict form...

got to the y a lil late and didn't have much time..

NATE

20 Min As Many Rounds As Possible (AMRAP)

- 2 Muscle Ups
- 4 Hand Stand Push-Ups
- 8 2-Pood KB Swings(No 70# kb, used 50#db)

Can't do bar muscle-ups yet..subbed 8 pull-ups / 16 rev tri dips

10 rounds in 20 mins...Most of my rounds were just over 2 mins..last round cranked it out in 1:43..I think I did pretty good..only had 4 hours of sleep an worked a 12 hour shift..oorah!

10 rounds in 20 minutes breaks down to:
80 Pull-ups
160 rev dips
40 HSPU
80 db swings

Equals out to about 18 reps of something a minute..not bad but not anywhere close to being good..gonna work on that :)

This was for you man..R.I.P.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Mix Up

Crossfit was a major leg day and since I'm trying to let my shins heal I did otherwise...

Bench Press - 115-10, 135-8, 155-6 4 sets
Skull crushers - 45 lbs I think it was, 2 sets of 10 and 1 set of 7, followed with bench chaser using skullcrusher weight an bar
Hammer Curls - 35 - 3 sets of 10

first time in a long time doing bodybuilding type stuff..it felt weird being able to rest between sets and stuff..I miss those workouts lol..didn't do that much stuff..mainly wanted to work my chest some..

No Legs

5 rounds for time of:

155 # Thruster, 5 reps
5 Muscle Ups
Run 400 M

I scaled and switched everything on this workout except for the muscle-ups..I just subbed 4:1 pull-ups and dips on those..heres how my workout looked..

5 rounds for time of:

Push-Press #95, 7 reps
20 Pull-ups
40 crunches, marine style
20 dips

For a time of- 20:08

I just now realized..I should of done the dips right after the pull-ups..I don't know why I didn't do that..