ACTUAL WORKOUT ON: 20100326
15 Min AMRAP
4 HSPU
8 Burpees
12 Pullups
6 Rounds + 1 HSPU...
the HSPU's killed my time..this wod involved so much shoulder stuff..def a tough one..duh..
50 Mat Sit-ups
25 leg levers 25 ct.
Taking the next 5 days off..under orders from my dermatologist..gotta take another blood test for this medicine im on and after that im done with the meds and everything..so afta 5 days back to liftin hard and actually be able to take my supps again :)
20100327
20100324
Hmmm..
ACTUAL WORKOUT ON: 20100323
Bench 145 - 10,9,8,7,6,5,4,3,5
Mat Sit-up - 120
Yeah..legs rlly sore..improvised one of the workouts..abs surprisingly not sore the next day :/
Bench 145 - 10,9,8,7,6,5,4,3,5
Mat Sit-up - 120
Yeah..legs rlly sore..improvised one of the workouts..abs surprisingly not sore the next day :/
Can't Breathe
ACTUAL WORKOUT ON: 20100322
Warm Up: 3 Rounds of
Push-ups - 15
Sit-ups - 15
Pull-ups - 15
Back Ext - 15
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
Dealing with some tendinitis still..subbed dumbbell swings for db snatches..so actual workout looked like this..
For time:
Row 1K
45 pound Dumbbell swing, 50 reps
Row 750m
45 pound Dumbbell swing, 35 reps
Row 500m
45 pound Dumbbell swing, 20 reps
Rx'd - 23:21
On the first 2 rounds I broke up the db swing reps..last set of db swings was unbroken..
Warm Up: 3 Rounds of
Push-ups - 15
Sit-ups - 15
Pull-ups - 15
Back Ext - 15
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
Dealing with some tendinitis still..subbed dumbbell swings for db snatches..so actual workout looked like this..
For time:
Row 1K
45 pound Dumbbell swing, 50 reps
Row 750m
45 pound Dumbbell swing, 35 reps
Row 500m
45 pound Dumbbell swing, 20 reps
Rx'd - 23:21
On the first 2 rounds I broke up the db swing reps..last set of db swings was unbroken..
20100320
TOO SHORT
ACTUAL WORKOUT ON: 20100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Got 7 rounds competed with Pull-up and HSPU..the rest of the rounds were just pull-ups
HSPU - 28 - all head to floor
Pull-ups - 105 - kipp
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Got 7 rounds competed with Pull-up and HSPU..the rest of the rounds were just pull-ups
HSPU - 28 - all head to floor
Pull-ups - 105 - kipp
20100318
"MURPH" / PFT
Wasn't planning on working out because I had to update my pft with my Recruiter..but ended up being able to workout afterwards...
16 almost 17 pull-ups..he said they were really good form
100 crunches in 1:14
3 mile run in 20:30
ACTUAL WORKOUT ON:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
SUBBED - tendinitis still bothering me..so I went this way...
4.25 mile bike ride - 13:47
100 pull-ups
70 push-ups
1 mile ride
65 push-ups
1 mile ride
65 push-ups
1 mile ride
total time of...slow... 45:58
on the pushups going down all the way to the floor and coming back and locking your arms out really makes pull-ups harder..
16 almost 17 pull-ups..he said they were really good form
100 crunches in 1:14
3 mile run in 20:30
ACTUAL WORKOUT ON:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
SUBBED - tendinitis still bothering me..so I went this way...
4.25 mile bike ride - 13:47
100 pull-ups
70 push-ups
1 mile ride
65 push-ups
1 mile ride
65 push-ups
1 mile ride
total time of...slow... 45:58
on the pushups going down all the way to the floor and coming back and locking your arms out really makes pull-ups harder..
Day 3..last day CF FT MYERS :(
ACTUAL WORKOUT ON: 20100312
That day I almost didn't go because I was soo sore..I was thinking..what could I possible do because I'm so sore..but I trusted Jason and Crossfit..so I got up at 6:15..on spring break..and went lol..
15 Min AMRAP of:
205 # Deadlift, 3 reps
5 HSPU (Head touching ground)
100 M Row
Rx'd an did..... 9 Rounds + 3 DL + 2 HSPU
This workout was exactly what I needed and I felt good afterwards..the workout was pretty tough overall..as they all are..it was a crossfit football wod and I rlly liked the mix between high intensity sprint type stuff and the heavier weights..
I really appreciate everyone at CF Ft Myers for giving me a chance to train with them while I was down there and I hope to go back next year!
That day I almost didn't go because I was soo sore..I was thinking..what could I possible do because I'm so sore..but I trusted Jason and Crossfit..so I got up at 6:15..on spring break..and went lol..
15 Min AMRAP of:
205 # Deadlift, 3 reps
5 HSPU (Head touching ground)
100 M Row
Rx'd an did..... 9 Rounds + 3 DL + 2 HSPU
This workout was exactly what I needed and I felt good afterwards..the workout was pretty tough overall..as they all are..it was a crossfit football wod and I rlly liked the mix between high intensity sprint type stuff and the heavier weights..
I really appreciate everyone at CF Ft Myers for giving me a chance to train with them while I was down there and I hope to go back next year!
Day 2 CF FT MYERS
ACTUAL WORKOUT ON: 20100311
5 Rounds for time:
400 M Run
25 Reps, 1.5 pood kettlebell swing
Rx'd - 19:27
This workout was a total killer..I remember when I was running the 400 I was running through a parking lot thinking to myself..how unfortunate it would be for me to get hit by a car right now :) lol..but i finished it..also this was the first time I ever got to use actual kettlebells..omg..ther so much better than trying to swing a 55lb dumbbell through the air..
5 Rounds for time:
400 M Run
25 Reps, 1.5 pood kettlebell swing
Rx'd - 19:27
This workout was a total killer..I remember when I was running the 400 I was running through a parking lot thinking to myself..how unfortunate it would be for me to get hit by a car right now :) lol..but i finished it..also this was the first time I ever got to use actual kettlebells..omg..ther so much better than trying to swing a 55lb dumbbell through the air..
Day 1 CF Ft. Myers
ACTUAL WORKOUT ON: 20100310
25 Squats
25 Push-Ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-Ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-Ups
75 Pull-ups
75 Sit-ups
This was a tough workout for sure..on the push-ups..they told me to go all the way down..bascially chest and nose touching floor..and on the sit-ups..you lay flat on your back arms and legs stretched out..coming up and touching your toes and then laying back down making sure your shoulders hit the ground before doing another rep..yea it was intense lol..hands tore up and bleeding at end :)
Rx'd - 33:06
This was kolby's first crossfit exp..he did all of it minus the pullups for a time of 19:34..not too bad at all
25 Squats
25 Push-Ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-Ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-Ups
75 Pull-ups
75 Sit-ups
This was a tough workout for sure..on the push-ups..they told me to go all the way down..bascially chest and nose touching floor..and on the sit-ups..you lay flat on your back arms and legs stretched out..coming up and touching your toes and then laying back down making sure your shoulders hit the ground before doing another rep..yea it was intense lol..hands tore up and bleeding at end :)
Rx'd - 33:06
This was kolby's first crossfit exp..he did all of it minus the pullups for a time of 19:34..not too bad at all
War Frank
Three rounds for time:
25 Muscle-ups (Subbed 3:1 Pull-up and dip) rotated every 25 between pull-up and dip
100 Squats
35 GHD Sit-Ups ( Subbed 75 mat sit-ups)
This workout killed me..it was great...
Rx'd for time of - 48:12
25 Muscle-ups (Subbed 3:1 Pull-up and dip) rotated every 25 between pull-up and dip
100 Squats
35 GHD Sit-Ups ( Subbed 75 mat sit-ups)
This workout killed me..it was great...
Rx'd for time of - 48:12
Ft. Myers
ACTUAL WORKOUT ON: 20100226
AMRAP IN 20 Minutes of:
1 HSPU
1 Strict Pull-up
1 Ring Dip
3 HSPU
3 Strict Pull-up
3 Ring Dip
5 HSPU
5 Strict Pull-up
5 Ring Dip
Wow..amazing..I did that workout a long time ago and neva wrote down my time ;(
AMRAP IN 20 Minutes of:
1 HSPU
1 Strict Pull-up
1 Ring Dip
3 HSPU
3 Strict Pull-up
3 Ring Dip
5 HSPU
5 Strict Pull-up
5 Ring Dip
Wow..amazing..I did that workout a long time ago and neva wrote down my time ;(
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