Karen

150 wall ball shots, 20 lb ball

Time: 6:49

Last time I did this in 9:36, so that's progress, bitches!

To be fair, not every shot was to 10' (my garage ceiling is only 10'2") but it was close enough for government work. It may not be officially good enough for crossfitters, but it was comparable to the last time I did the workout, so it's all good.

I was talking to Barthel and he broke down 150 into 8 sets of varying reps. Looking at it that way, it didn't seem that hard. Plus I read this article on rosstraining.com and it fired me up.

Tabata Crazy!

Tabata: (20 on 10 off for 8 rounds of each exercise)
*Slamball (12lbs)
*Sit-ups
*Knee smashes on the bag (right)
*Knee smashes on the bag (left)
*Elbow hits on bag
*Jab, cross, hook combo on bag
*KB swing (20lbs)

My Hamstrings and shoulders are already tight!!!

Tabata and Heavy Bag

Tabata'd:
Push ups, sit ups, slam ball (12 lb)

The slam ball action worked the ass/hamstrings more than I thought it would. Plus it was kinda fun just slamming the hell out of the medicine ball.

2 min on, 1 min rest of:
Jab, Straight Right, Jab/Right combo (not done on the bag; shadowboxed instead)

5 rounds punch out drills (30 sec work, 30 rest of left/right combo on the heavy bag)

Tiring. Used the Gymboss timer for the entire workout. That damn thing rules. Barthel, I recommend getting one.

Kicboxing Again!

Went to kickboxing again tonight! Not sure I'll be moving my arms or legs tomorrow!!!

Pushups/Situps/WOD - SB

40 pushups/40 situps
30 pushups/30 situps
20 pushups/20 situps
10 pushups/10 situps

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

SP 95-95-105
PP 115-115-105-105-115
Didnt do the Push Jerks because I havent learn how yet.

Monday

Went to kickboxing finally!!!! The gym has been closed for a week and a half and I've had withdrawls!!!

Hillary - SB

Hillary

Four rounds of:
Run 400m
50 squats

Time: 15:25

Im pretty sure thats the right time but the timer on my watch was doing some funking stuff. I will re-try it in a month and see how much of a difference there is in my times.

I blame the slow time on the 100 squats I did yesterday.

Kettlebell Strength

Intervals are:
30w/30w/30r
25w/25w/25r
20w/20w/20r
15w/15w/15r

Movements:
Kettlebell walking lunge
Renegade row (sub push – up)
Get ups
Kettlebell swings
Kettlebell push press
Walkouts

*This workout was great for a "Take it easy day" Oh - the Gymboss is awesome and made things much easier!!!!!

Kickboxing Video: 30 min

Modified Angie - SB

20 pullups
100 pushups
100 situps
100 squats

Time: 17:45

I originally intended to do 50 pullups but I seem to have forgotten how to do a kipping pullup so I settled for 20 pullups, which consisted of 10 jumping pullups.

Operation "Get Un-Fat" has officially commenced.

Ladder Down With 1 Kettlebell

10,9,8,7,6,5,4,3,2,1
Kettlebell snatch (20lbs)
Burpees
Pull ups
Mountain climbers
Swings (20 lbs)
Ring rows

Time: 19:30
* Started the workout moving slow - don't think I was warmed up enough. Needed to push harder. Time should be faster!!!!

75 Slamballs (12 lbs)
* First time doing this - hard but fun!

Front Squats

Did a few sets of front squats as follows:
5 x 135
5 x 155
5 x 165
5 x 185
3 x 190

100 For Time!

Cardio: 35 minute kickboxing video (too easy so I got rid of it)

Crossfit:
100 KB Snatch (20 lbs): 3:30
100 Push ups (knee): 3:33
100 Squats: 2:12
100 Sit-ups: 3:25

Here are my old times from Aug 30th

Snatches (20 lb kb): 3:51
Push ups (on knee): 5:13
Squats: 2:46
Sit ups: 5:17

*Big improvement! Working on switching to reg push-ups instead of knee but can only do 30 to 40 now. I'll get there!

Modified Angie

100 pushups
100 situps
100 squats

Left out the 100 pull ups. I think I hurt my shoulder kipping and then not letting it heal right.

Time: 13:32

Seems crappy and slow. We'll see next time I guess.

Merry Christmas!

20-40-60

Cardio Video (30 Min)

20 Swings (20lbs)
40 Push Press (15 lb plate)
60 Squats

Time 9:35
* 52 seconds faster than last time! I love improvement!

20 minutes of kb work

all exercises were done with a 24kg kettlebell

10 minutes of snatches - 123 snatches
10 minutes of clean and jerk - 101 c and j's

I am sore.


Happy Holidays!

30-20-10

30-20-10 of:
20 lb wall ball
situps
40 lb kb swing
push ups
24" box jumps

Time: 12:55

Last did this workout on October 13th. The time then was 14:57. Cut two minutes off, woohoo

30-20-10

AM: Yoga (20 min)

PM:
30-20-10
KB Snatches
Push-ups
Box Jumps (step-ups)
Pull-ups
Squats
Sit-ups

Time: 13:15

Heavy bag & Cleans

I also did:

3 x 3-minute rounds – Skill emphasis
4 x 1-minute power boxing
5 x 30-second punch out drills

This workout comes from http://www.rossboxing.com/thegym/thegym24.htm
See the link for explanation.

Did some cleans afterward, all singles:
4 x 125
3 x 145
2 x 155
1 x 165

Tried 175 twice. Didn't work out. There's always next time!

That boxing shit is tough.

Power Boxing

Morning:
Kickboxing video and new cardio video (time: 1 hr 10 min)

Evening:

Weights:
Press: 5 sets of 5 x 55lbs
Deadlift: 3 sets of 5 x 115, 2 sets of 5 x 125

Cardio:
3 x 3-minute rounds – Skill emphasis
4 x 1-minute power boxing
5 x 30-second punch out drills

back to posting

This was taken from the video section at www.crossfit.com

20 kb swings (24kg)
40 push presses (44lb bar)
50 squats

3 rounds

10:07

I did 2 more rounds and they probably took me 10 minutes. I didn't time the last 2 rounds.

Turkish Get-ups!

10 Turkish Get-ups
10 Push-ups
5 Box Jumps (subbed 10 step-ups)

AMRAP in 20 minutes.

Completed 6 rounds.

* Had to push really hard to get the 6th round in. First time doing get-ups - wow!

(Sunday's workout 12/21)

Cindy

Morning:
Squats, warmed up and eventually did 235 lbs, 3 sets of 5 reps

About five or six hours later:
As many rounds as possible (AMRAP) in 20 minutes:
5 pullups/10 push ups/15 squats

Finished 12 rounds, had about 30 seconds left. I don't think I approached this correctly and took too much time after finishing the squats and before beginning the next round of pull ups. All exercises were unbroken until round 11. All squats were unbroken and easy. Next time I should get at least 15.

Fifty

I also did the filthy fifty workout with Lisa with a few subs:
The pull ups were jumping pull ups, not regular.
Did 20 knees to elbows, then did 30 frog kicks to finish. Pretty hard on the shoulders.
Did Supermans instead of back extensions
Did 150 regular jump rope reps instead of the 50 double unders. I was pretty dead at this point.

Time: 50:05

Yeah. 50 minutes. What the hell.

Filthy Fifty

For time:
50 Box jump
50 pull-ups
50 Kettlebell swings
50 Lunges
50 Knees to elbows (subbed with frog kicks)
50 Push press, 15 pounds
50 Back extensions (subbed with supermans)
50 Thrusters (25 lbs)
50 Burpees
50 Double unders (subbed with 150 jump rope)

Time: 39:02

(Added 19 more burpees at the end with Mike)

Seven for Seven

Morning: Kickboxing video (60 min) and ab video (20 min)

Evening:
7 burpees
7 pull-ups
7 KB Snatch
x 7 rounds

Time: 8:44

Tabata Tabata Tabata

8 rounds of 20 sec on/10 off:

Heavy bag, burpees, sit ups, squats

Rotated through the exercises rather than do 8 rounds of one before moving onto the next.

Jerks and Kickboxing

Lisa:

Went to kickboxing

Mike:

Front squats, worked up to 185 x 3

Split Jerks:
135x1
155x2
165x1
175x2
185x1

Bar was returned to the rack after every lift.

Deadlifts/Burpees and Extended Fran

Lisa:

21-15-9 of 25 lb thruster/pull ups/1 min heavy bag

100 sit ups


Mike:

5 rounds of 235 lb deadlift 5 reps/10 burpees

Time: 8:52

Swing, Push Press, Squat

Mike: 235 lbs squats, 3 sets of 5 reps


3 rounds:
20 kb swings (Mike 40 lbs, Lisa 20 lbs)
40 Push Press (Mike 45 lbs, Lisa 14 lb medicine ball)
60 squats

Mike: 10:23
Lisa: 10:27

Friday

Mike:

3 rounds:
25 box jumps (24")
10 deadlifts 185 lbs
10 pull ups

Time: 17:04

Lisa

Kickboxing workout in the morning

3 rounds:
50 step ups (14")
10 deadlifts 95 lbs
15 pull ups

Time: 13:28