Angie

100 pull-ups (subbed with 50 on the green band)
100 push-ups
100 squats
100 sit-ups

Time: 14:15
Next time I need to do 100 pull-ups even if I need to switch to the easier band. I think I have it in me! :)

Scaled "F Word"

5 Rds:
25 SDHP (45lbs)
15 Burpees
200 meter run

Time 20:12

This was hard!!!!!

Deadlift/Burpee

Push Jerks
First time so just did 3x3 at 60lbs

Deadlift Burpee Workout:
Time - 5:22
Old time in April was 6:25. Not sure how I improved this much but I'll take it!!!

Filthy Fifty and Karen

Haven't posted for awhile but here are a couple of the Name workouts:

Wednesday:
Karen: 7:41(down 9 sec)

Friday:
Filthy Fifty: 29:50 (Down about 7 minutes)
(Green band, sub frog kicks for knees to elbow)

Sunday:
Thrusters - 9 (45 lbs)
(starting the thruster challenge for a month)

Presses - 5 x3 (65 lbs)

5rds:
5 Front squat (65 lbs)
10 Ring Dips

Cleans: 10 at 35lbs
5 at 45 lbs
(working on form)

FRAN -LH

Presses:
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75
1 x 80 (push press)

Fran:
21-15-9
Thrusters (50 lbs)
Pull-ups (Green band)
Time: 6:45

Last time I used 45 lbs and the grey band (grey =the easiest one - green = middle) and my time was 6:28! I went slower today but not by much. I'm impressed with myself considering the weight change and band change!

Back to posting!

Deadlifts:
2 x 95
2 x 105
2 x 115
2 x 135
1 x 145
1 x 165
1 x 175
1 x 185
1 x 195 (new personal record)

5 rds for time:
7 OH Squat (30 lbs)
7 Burpees
7 MB push-up
7 KB swing (20 lbs)
7 GH sit-ups
Time: 10:13

Painful Pyramid PT Full of Pullups, Pushups, and Situps (and alliteration)

Here is the workout we did today for PT. It's a form of the pyramid routine using pull-ups, pushups, and sit-ups. Oh and it sucks. For pullups, just have them partner up and hold each others feet.

1 Pullup 2 Pushups 3 Situps
2 Pullups 4 Pushups 6 Situps
3 Pullups 6 Pushups 9 Situps
4 Pullups 8 Pushups 12 Situps
5 Pullups 10 Pushups 15 Situps
6 Pullups 12 Pushups 18 Situps
7 Pullups 14 Pushups 21 Situps
8 Pullups 16 Pushups 24 Situps
9 Pullups 18 Pushups 27 Situps
10 Pullups 20 Pushups 30 Situps

Two Minute Break

5 Pullups 10 Pushups 15 Situps
4 Pullups 8 Pushups 12 Situps
3 Pullups 6 Pushups 9 Situps
2 Pullups 4 Pushups 6 Situps
1 Pullup 2 Pushups 3 Situps

Cindy - LH

Presses:
2 x 45
2 x 50
2 x 55
2 x 60
1 x 65
1 x 70
1 x 75 (push-press)

Cindy:
AMRP in 20 minutes:
5 pull-ups (green band)
10 push-ups
15 squats

Total: 15
This workout is absolutely ridiculous - thought I was going to puke at rd 14!

Half Cindy MH

10 mins AMRAP:
5 pull ups
10 push ups
15 squats

8 rounds.

Pulled something in my back Friday night warming up for some grass vball. Was hard to walk/pick up the baby/move until Saturday. Went to the chiropracter yesterday, he cracked my back some and I'm feeling a lot better. Didn't want to jump right back into it, so I cut Cindy in half today. Still managed 40 pull ups, 80 push ups and 120 squats. Felt fine afterward, other than being pretty tired from the work.

Deadlifts - LH

Deadlifts
3 x 95
3 x 115
3 x 125
3 x 145
3 x 155
3 x 165
1 x 175
1 x 185

Used a different grip and it made a huge difference. The bar did not slip out of my hands!

Workout:
4 rds 45 work/15 rest
1. row
2. Ball slams (12 lbs)
3. Press (30 lbs)
4. Sandbag to shoulder (40 lbs)
5. Step-ups

Helen - LH

3rds for time:
400 m run
21 KB swings (20 lbs)
12 pull-ups (green band)
Time: 13:03

I'm soooo slow running. I need to work on this!!!!

Tabata

Warm-up:
21- pull-ups
20 -GH Sit-ups
20 -Back Extensions

Tabata:
Push-ups
Squats
WAll Ball
Row
Sit-ups

Grace MH

I decided I was going to try Grace for the first time. Oddly enough, it came up as the CF main site WOD for tomorrow. Weird. Anyway....

30 x 135# clean and jerk
Time: 8:18

I just power cleaned, didn't hit a full squat so I didn't technically do the WOD as rx'd. I felt pretty tired/weak before I started so I'm sure I'll beat the time next time this WOD comes up. High rep c&j's are kinda tricky. Couldn't really get in a groove and rip off a bunch in a row before I got sorta messed up and had to reset. Good workout though.

SDHP - LH

21-15-9
SDHP
Ring dips (jump and hold myself up- was a little better this time but I completely suck still)

Time: 6:04 (Time should increase as ring dips become closer to an actual dip)

Bench and 2k row MH

At lunch:
Bench press, 5 x 3
Sets 1-4: 245
5. 250 (failed on third rep)

About three hours later:
2k row
Time: 7:19

Last time it was 7:43. I think the big improvement was due more to having an idea how hard I could row throughout the 2000 meters rather than some massive increase in fitness. 20 more seconds and I'm sub 7 minutes!

Karen MH

Did this 03 May:
150 wall ball shots

Time: 7:08

I think that's a second slower than last time. Lame.

Karen Plus

Karen
150 wall ball (12 lbs)
Time: 8:55 (time from 3/22 was 9:03)

Guantlet:
21-15-9
Push Press
SDHP
Swing
(all with 20 lb KB)

Karen + Guantlet time: 13:58 (time from 3/22 was 14:38)

Deadlift-Burpee MH

5 rounds:
5 275# deadlifts
10 burpees

Time: 6:26

Last time I used 255# and got 6:14. This is the first time I've used the official rx'd weight, so we'll get a true comparison next time I try this since the weight will be the same.

KB - LH

Was planning on doing deadlifts today but Mike left all the weight on the bar and it's a pain in the ass to get off. Reagan was sleeping so I made up a quiet workout!

30-20-10
KB Snatch
Sit-ups
KB Clean and press
Box Jump (did step ups)
KB Swing

KB = 20lbs
Time 14:12
This was harder than I though it would be. The Clean and Press really wears my shoulders out! I need to build them up!

Angie MH

100 pull ups
100 push ups
100 sit ups
100 squats

Time: 28:14

Did 20 pull ups in a row to start off. Only jumped off the bar because I didn't want to completely burn myself out right away. It went way downhill from there. Ripped callouses on both my hands around 80-85 pull ups.

I've noticed that crossfit south philly seems to never do any exercises that I don't have equipment for. Since Pat goes there a few times a week, I'm going to try and start following their WODs. It seems to be a good affiliate, plus they post times so I have some people to measure up against. We'll see how long that lasts.

Big Fran MH

12-9-6
135# thrusters
pull ups

Time: 6:29

I had been thinking I should try a heavy version of Fran for a few days. I was going to try the Tuesday CFFB WOD, which included 135# OHS. Warmed up some, realized I felt kinda weak and there was no way I was going to finish that many OHS at that weight. 135# thrusters are no joke.

Ruck & Deadlift/Box Jump

Morning: Rucked about 2.5 miles or so with 40 lbs. Took me about 40 mins or so. Wasn't trying for any sort of time. Took the dog with me.

Around 6pm:
7 rounds:
Deadlifts 225 lbs
Box Jumps 24" box

Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

Went like this:
1. 8/7 5. 8/8
2. 8/8 6. 8/8
3. 8/8 7. 8/8
4. 8/9

Total: 56 of each, for a score of 112. Judging by the scores posted in the comments section, I suck. I think maybe I'm just not very good at this general physical fitness/athletic stuff at all. I used to think I was fairly athletic for a fat dude and that if I managed to make myself skinnier I'd be even better at stuff. I'm pretty good at vball, but now I think that has nothing to do with any sort of athleticism, it's mainly due to me being able to figure out technique and how to play the game better than most people. I'm slow, can't jump, have no quickness and don't appear to be improving very much even though I've been working out and eating better (sleeping enough is still an issue). Eh, whatever. The workouts are still kinda fun and a good way to pass the time.

Saturday Fun

Warm-up
3rds:
200 m run
10 push-ups
10 Lunges
10 GH sit-ups
10 Back extensions

Workout:
10-9-8-7-6-5-4-3-2-1
Step-ups (20lbs)
KB Clean and press (20 lbs)
Sit-up (20lbs)

Extra:
3 Rds:
10 Renegade Rows (10 lb DBs)
10 KB Floor Press (10 lb DBs)
10 SDHP (20 lb KB)
10 Burpees

Run, Pull ups, Sandbags, Burpees MH

Thursday, 23 Apr 09

3 rounds:
Run 400m
10 pull ups
10 sandbag shoulders (60# bag, 5l/5r)
10 burpees

Time: 13:51

For some reason (I'm a wimp) the first two sets of pull ups were broken, but the third was actually sorta easy to do straight through. Whatever. Crappy time, even though I had nothing to compare it to. Still kinda feels like I'm going backwards, probably due to not eating correctly and not sleeping enough. Down to 223 lbs, which is good.

Friday was an off day.

Mid Atlantic WOD #3 MH

Did the 3rd WOD from the upcoming Mid-Atlantic regional qualifier.

Run 400m
21 OHS (95 lbs)/21 box jumps (24")
Run 400m
15 OHS/15 box jumps
Run 400m
9 OHS/9 box jumps

Time: 12:24

I imagine the top times at the qualifier will be around 7 mins or so. Those people are nuts. Plus I suck and feel like I'm going backwards. Probably need to sleep more or something.

You Suck - LH

Created a workout today: April kept telling me "You Suck" as she was doing it so that's what the name became!

Warm-up:
3 rds of 5 Glute/Ham sit-ups
3 rds of 5 Back extentions
Max push-ups: 1 min (I got 22 military style)

Workout:
4 rds for time
10 Thrusters (45 lbs)
15 Slam Balls (12 lbs)
15 Weighted Sit-up (20 lbs)
10 Slasher to Halo (20 lbs)
400 Meter Run

Time: 25:03

April sub 30lbs on thruster and 10 lbs on sit-ups and Slasher to Halo. Rowed for 2.5 minutes instead of 400 m run. Her time was 25:23 Her push-up max was 17 on knees.

Ruck MH

Went 4 miles with a 40 lb ruck today. That was a lot harder than I thought it would be. I'm tired as hell. Took about an hour. Good shit.

2k row MH

Rowed 2k today (obviously). Managed a 7:43. Puts me at #268 in the 30-39 usa heavyweight men for 2009. Right behind that damn Ron Attar of Scarsdale, NY. I'll get you, you rotten son of a bitch!

Deadlift and Burpees - LH

5 rds:
5 Deadlifts (135 lbs)
10 Burpees

Time 6:25
Last time I did this I used 95 lbs and got 6:09. Went up 40 lbs this time and it only took 21sec longer. I feel good about that!

Helen -LH

Helen:
3 rds:
533 m Run (instead of 400)
21 KB Swings (20 lbs)
15 Presses (20 lbs) - didn't have the pull-up bar available today.

Time: 14:25
One day running will be easier!!!!

Helen MH

What Barthel said, only I used a 40# kb and did the 12 pull ups.

Time: 11:18

SUCK

Helen (Minus) - SB

Helen

3 Rounds of:

400m

21 KB Swings 20# (instead of 52#)

6 Pullups (instead of 12)

Time: 12:50, i think

I DIDN'T START THE STUPID TIMER

3 rounds:
1 lap (1/3rd of a mile)
15 burpees
20 push ups
20 sit ups
25 squats

Time: WHO KNOWS?! I DIDN'T START THE TIMER

Apparently I clicked the start/stop button twice really fast. After the first lap I checked to see how long it took and saw that it was still on .7 seconds. Stupid me. Oh well. Good workout, was really tired. Will try it again sometime.

Rest days

Took Saturday through Tuesday off. I did something wrong to my lower back and it wasn't really getting much better. Thought maybe a bunch of days would help it recover. Worked, somewhat.

Sidelines

Friday 10 Apr 09

2 rounds:

20 Push Ups
Sprint the Sideline -100 yards
20 Burpees
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards

Time: 11:24

The actual official CFFB workout is a little different. I misread it before going to the track. Doh! I'll have to do the real one at some point.

Front Squat & 50 burpee challenge

Thursday 9 Apr 09

Lunchtime:
Front squat, 5x5
205-215-220-225-225

After work:
50 burpees for time: 3:00

Press, Pull ups, Box jumps

Wednesday 8 Apr 09

4 rounds for time of:
Press to failure - 135 lbs/Pull Ups to failure/25 Box Jumps - 24” box

Press: 9-6-6-4 = 25
PU: 15-7-13-9 = 44

Time: 17:30

Stupid 7 pull ups, lost grip and the motion of the kip.

C&J and running MH

Lunch:
Squats, 3x5
255, 260, 265

After work:
15 clean & jerks, 155#
Run 200m
10 clean & jerks, 155#
Run 100m
5 clean & jerks 155#
Run 50m

Time: 18:34

Crossfit Football is awesome. My knees were really worn out after all this. Compared to the times in the CFFB comments, I completely suck and need to get twice as strong.

Cleans and Push Jerks-Pull ups-Box jumps

2 power cleans each minute on the minute for 15 minutes. Used 140#. Completed each round in plenty of time.

About 20 minutes later....

7 rounds of:
3 x 155# push jerks
6 x pull ups
9 x 26" box jumps

Time: 14:28

Sucks! This was the first full Crossfit Football workout I did. It was fun, going to try these a lot.

Thruster-burpee-pull up-SDHP MH

3 rounds of:
30 sec on/30 off
135# thrusters
Burpees
Pull ups
135# sumo deadlift high pull

Total reps: 83

Broke down 31 in round 1 and 26 in both 2 and 3. Max thrusters was 6, burpees 11, pull ups 12 and SDHP 4. The SDHP were REALLY HARD, specifically the pull to the chin.

Cardio Max!

Monday:
AM: Jillian Michaels Cardio (60 min)
PM: Kickboxing

Tuesday:
AM: Cardio Video 30 minutes
PM: Kickboxing

Deadlifts & Rowing MH

Deadlifts, 5x3

1. 297
2. 307
3. 317
4. 312
5. 312

Grip started to fail on sets #3 and 5.

Row

5 mins on, 5 mins rest
4 on/4 rest
3 on/3 rest
2 on/2 rest
1 on

Distances: 5 min: 1266m, 4: 1071m, 3: 802m, 2: 539m, 1: 300m

Tiring as hell.

PT Test MH

Friday, March 26

2 min pushups, 2 min situps, 2 mile run

PU: 64
SU: 68
Run: 14:45

Total score: 266

I didn't really do any push ups, sit ups or running over 400m at one time. Not such a bad score I guess. Next time I'll crush it.

1/2 Fran :)

Thursday:
AM: Cardio Video (45 min)
PM: Kickboxing

Friday:
AM: Cardio Video (30 min)
2 Minute Burpee Challenge = 35 burpees

PM:
Pull-ups (Green Band) 15
30 minute bag and box jump workout

Saturday:

1/2 Fran:
21-15-9
Thrusters, Slam Ball, Sit-ups!
Time: 7:13

Bag: 15 minutes of drills

Karen MH

150 wall ball shots

Time: 7:07

Last time i got 6:49. Doh! This time the shots were more consistently above 9' (which, btw, is the target height since the garage is about 10' 2") but for whatever reason I went slower. Better luck next time I guess.

Dealift, Pull-ups and Run

Monday:
AM: 45 minute Cardio Video
PM: Kickboxing

Tuesday:
AM: 40 minute Cardio Video
PM: Kickboxing

Wednesday:

AM:
Deadlifts - 8 sets of 2 (145 lbs) Trying something different.
Pull-ups - 40 with the grey band
Arms (weight combo)

PM:
4 Rounds
Run 400 meters
10 Plyo Push-ups
(didn't time this - trying to get into running)

50 pullups for time

50 pullups for time

I did it in 2:19

I did 30 in one set and then I did the remaining 20 in 3 sets.

500m Rowing Intervals MH

Was planning on using the c2's preset interval program of row 500m, 1 min rest. Did the first two intervals and realized that wasn't going to work. Figured out I could customize the workout and changed it to 500m row, 2 min rest for the last 6 intervals. Times were like this:

1. 1:38
2. 1:43
3. 1:47
4. 1:53
5. 1:54
6. 1:53
7. 1:56
8. 1:54

It was _really_ tiring as all hell.

Thursday: Kickboxing

Friday:
2 workout videos (50 min)

Burpee Challenge: 1 minute = 20 burpees

Saturday: Rest Day

Sunday:
Karen Plus
150 Wall Balls (12 lbs)

21 - 15- 9 (all with 20lb KB)
Push Press
Sumo-deadlift-high pulls
KB swings

Overall Time: 14:38
(Wall Ball Time: 9:03)

Presses and Split Jerks

Lunch:
Press, 5 x 3
145-150-155-155-155

Home:
Split Jerks
1-1-1-1-1-1-1

170-175-180-185-190-195-200

Form on the 200 was kinda crappy, wasn't a true jerk because I pressed out. But eh, 200 lbs still went overhead!

Max Deadlift

Monday: Kickboxing

Tuesday: Kickboxing

Wednesday:

Max Effort Deadlifts1 - 1 - 1 - 1 - 1 - 1 - 1
Warm -up 2x135
2 x 155
3 x 160
2 x 165

then

“The Gauntlet”1 round, for time of:
35 Kettlebell Sumo Deadlift High Pulls (20 lbs)
30 Squats
25 Kettlebell Swings (20 lbs)
20 Jumping Ball Slams (12 lbs)
15 Dumbbell Push Press (2o lbs)
10 Pullups (grey band)
5 Burpees

Time: 6:12
Going to have sore legs and butt tomorrow!

Squats and Pull ups/Burpees

At lunch:
Squat, 5x3
265-270-275-280-280

At home:
21-15-9
Pull ups
Burpees

Time: 6:58

Pretty pathetic, couldn't keep ahold of the bar. Really annoying.

Tabata Stuff MH

Tabata intervals:
Push ups
Sit ups
26" box jumps
Agility drills
Heavy bag

Tiring.

Crossfit Total MH

Wednesday:

Crossfit Total
Squat: 300
Press: 175
Deadlift: 341

Total: 816

The press was the only true max (I failed at 180) but the other two were pretty close. Squat and deadlift were both PRs. I guess the press was too, but it just tied my previous record.

The goal by 2010 is a 1000 CFT. I figure it can break down like this: squat 350 press 200 deadlift 450. Got a ways to go!

Crossfit Total

I haven't posted for about a week. Was sick so just did cardio. Starting to feel better finally.

Monday:
Am: Cardio 20 minutes
PM: Weights - Arms

Tuesday:
Kickboxing

Wednesday:
Crossfit Total:
Squat - 175
Press - 70
Deadlift - 165
* Can deadlift more but my grip failed on 175. I need to start doing some exercises for my hands!
Total: 410

Row 5k MH

Rowed.... 5k obviously.

Time: 20:10

Last time I got 20:20. Doesn't seem like much of an improvement, probably because it's not. I had the damper set on 4 this time rather than 10 last time. Dunno how much, if any, difference that makes. Next time I do this I need to get under 20 minutes.

Jackie MH

Monday:

100 SDHP
50 45 lb thrusters
30 pull ups

Time: 11:08

Felt this one the next day.

Clean and Jerk MH

From Friday:

Clean and Jerk
1-1-1-1-1-1-1

135-145-145-150-155-160-165

I've cleaned more and I've jerked more. Wasn't sure how combining the two would change what I could handle. It was pretty tough doing the entire lift.

Barbara MH

Eh, only did 4 rounds. Here are the times:

1. 4:55
2. 5:45
3. 8:22
4. 8:41

Yeah, kinda fell apart there after round 2. The callouses on my hands are gigantic. One is going to rip if there's another mega-pull up workout soon.

Deadlifts MH

Deadlift

1-1-1-1-1-1-1

305-315-320-320-320-320-320

Last time I also maxed at 320. Next time? Probably max at 320. That's all the weight I have for the bar. Last time I only did two reps of 320 and my grip was really giving out. This time it went much better.

Deadlift - Burpee!

Saturday:
Kickboxing

Sunday:
5 rounds for time:
5 Deadlift (95lb)
10 Burpee

Time: 6:09
* Did 50 Wall balls after I was done. (12 lbs)

Monday:
Presses -
45 x5
55 x5 (2 sets)
60 x5 (3 sets)

21-15-19
Box jump
Ring Dip(attempts)
KB Swing
Sit-up

Helen MH

3 rounds of:
400m run
21 kb swings (40 lbs)
12 pull ups

Time: 13:47

In other workouts I was subbing 250 jump ropes for 400m runs. That isn't a good sub at all. The running was MUCH more tiring. I'm not totally sure the distance around the block is 400m, but it's close enough.

Box Jumps, Deadlifts, Pull Ups MH

2 rounds of:
50 box jumps (26")
21 deadlifts 185 lbs
20 pull ups

Time: 20:29

Did this Saturday. This was originally going to be 3 rounds, and 30 pull ups instead of 20. Have had no energy at all the past few days. Who knows why, probably not sleeping enough. Been trying to zone diet for about two weeks now, it's possible I'm calculating stuff wrong and I'm not eating enough.

Lunges, Pull ups and Sit ups

Did the crossfit.com workout, almost. I eliminated the first round with the 21 pull ups/sit ups. Didn't time it either. I have some bigass callouses on my hands. It's really starting to affect my pull ups.

Spinning!

Saturday:
Kickboxing

Sunday:
Cardio Videos (1 hr)

Monday:
Cardio Video (40 min)
Kickboxing

Tuesday:
Kickbosing

Wednesday:
Cardio Video (20 min)
KB Strength: 4 rounds of 10 reps
* KB Walking lunge
* Renegade Row
* Get -ups
* KB Swing
* Push Press
* Walkouts
(I used a 20 lb KB except for the renegade row. I used 10 lb dumbbells for this)

Thursday:
AM: Spinning Class (great leg workout- this was my first time and I had a lot of fun)
PM: Kickboxing

Push Jerks MH

Push Jerk
1-1-1-1-1-1-1

155-165-185-190-190-190-185

Yeah I admit, form wasn't perfect on the heavier ones. Damnit I'm proud of myself anyway.

metcon day

7 rounds

11 slam ball (15lb)
11 burpees
11 pullups

15:51

This qualified me as a metcon ninja.

I went my local affiliate for this one. www.crossfitsouthphilly.com

They got it from Crossfit Oldtown

Push Press and Burpee MH

21-15-9 of:
105 lb push press
burpee

Time: 7:19

I originally intended to do 7 rounds of 11 slamballs/burpees/pullups. I wasn't really feeling it before, got to the first round of pull ups and couldn't get myself to do more than 4 at a time. Realized I didn't have it for that workout and called an audible. This was harder than it should have been. I guess I'm still tired from vball and the baby not sleeping.

Tuesday:
AM: Arm Workout
PM: Kickboxing

Wednesday:
AM: Cardio (40 min)
PM:
*Burgener warm up and snatch assistance exercises
*40 pull-ups
*Deadlifts (5 sets of 5 at 125lbs)

Thursday:
AM: Cardio (50 min)
PM: Kickboxing (Arm Night!)

Friday:
Off!!!!!

Death by Pull Up MH

With a continuously running clock do 1 pull up the first minute, 2 the second minute, 3 the third, etc until you can't complete a round.

12 rounds. Grip gave out, I couldn't hold onto the bar for more than 1-2 at a time towards the end.

Did the Burgener warm up and snatch assistance exercises from the video in the Crossfit Journal. Good stuff.

Cleans MH

Squat cleans
1-1-1-1-1-1-1

145-155-165-170-175-180 (miss)-180 (miss)

The first try at 180 I actually power cleaned it, but since I used my arms I counted it as a miss. The second attempt I lost it forward.

Afterward did:
4 mins of Tabata box jumps/sit ups alternating.

OHS and burpees

21-15-9

95 lb overhead squat
Burpees

Time: 6:04

Felt pretty dead afterwards. Similar to the 10-9-8...1 kb/burpee post workout feeling. Good stuff.

45 of everything MH

Did this on Thursday:

45 double unders
45 squat cleans, 115 lbs
45 ring dips
45 double unders

Time: 21:15

The dips weren't legit dips. I put the rings so that when I was standing, I was approximately at the bottom position of a dip. I would push up to the top from there and tap my feet on the ground between reps. Eh, I'll get there. I did the 45 double unders to start off in like 35 seconds. Then I realized I had 45 115 lb cleans to do and frowned. That was rough.

Friday I took off because Saturday I played vball for a few hours. This working out stuff is really making vball easier. Took Sunday off.

5 Days of Work -LH

Wednesday:
Cardio Video - Metabo Boost (60 min)

Thursday:
Kickboxing

Friday:
Cardio Video-Trouble spots (60 min)

Saturday:
Cardio Video - Metabo Boost (60 min)

Sunday: Off

Monday:
* Started to learn the snatch. Did two practice video's with Mike. Need to do this often!
* 21-15-9
Overhead Squat (30 lbs)
Burpees
Time: 5:38

(Next time I do overhead squats I need to up it to the 45lb bar. This was the first time so I started with a lower weight)

45 of everything ph

taken from www.crossfit.com

for time:

45 double unders (subbed tuck jumps)
45 135 squat cleans ( I did 118)
45 ring dips
45 double unders (subbed tuck jumps)

28:25

the cleans and ring dips killed me.

Deadlifts MH

Deadlift
1-1-1-1-1-1-1

305-310-310-315-320-320-305

My hands aren't strong enough to handle much more than 320 pounds. I was barely hanging on when I stood up. My legs could handle more, but I need to work on the grip strength.

Major Cardio - LH

Monday:
AM: Metabolism Boost Video - 60 minutes of Hell!
PM: Kickboxing

Tuesday:
AM: cardio video - 20 minutes
PM: Kickboxing

Cindy MH

5 pull ups
10 push ups
15 squats
AMRAP in 20 mins

Total: 14

Last time I did this I got 12 rounds. Improvement, but I was hoping for at least 15. It sounds better if I think of it as 70 pull ups, 140 push ups and 210 squats in 20 minutes.

back squats

back squat
taken from www.crossfit.com I am a few days behind

5-5-5-5-5

205 for all the sets

Not very good.

This should go way up.

Modified WOD - LH

WOD
AMRAP
250 meter row
21 Sumo-deadlift-High Pulls
15 Pull-ups


I thought I'd be brave and try today's workout. This was my first time doing sumo deadlift High pulls so I wasn't sure where to start or how my body would feel afterwards. I made some modifications to the workout, 1 on accident and the other's intentionally. It wasn't timed since it takes me forever to get in and out of the bands and Mike wasn't home to help.

Here is what I actually did:

4 rounds:
2 minute Row
10 Sumo deadlift High pulss (55 lbs)
10 Pull-ups with the grey band

Shoulder blade area is killing me now!

painstorm PH

I went to my local affiliate for this one.
www.crossfitsouthphilly.com
I love going there to do the workouts.

10 double unders
50 burpees
20 double unders
100 pushups
30 double unders
150 lunges
40 double unders
200 squats
30 double unders
150 lunges
20 double unders
100 pushups
10 double unders
50 burpees

57:03

By far the hardest workout I have ever done. My whole body is sore and will be for a few days.

Press, Push Press, Push Jerk MH

Press 1-1-1-1-1

Push press 3-3-3-3-3

Push Jerk 5-5-5-5-5-5-

Press: 145-150-rest at 155

Push Press: all done at 155

Push Jerk: 135, rest at 145

Pretty tiring.

Mixed Modalities - LH

Thursday:
AM: Cardio and Ab video (45 min)
PM: Kickboxing

Friday:
AM: Kickboxing Video (30 min)
PM:
Mixed Modalities
4 rounds for time of:
10 Kettlebell Snatches (20 lbs - I need a heavier KB)
10 Thrusters (50 lbs)
10 Knees-to-Elbows (only did knees to chest)
10 Ring Dips (jumping dip attempts - when I can finally do these my time will go way up!)
Time: 11:03

Old Time: 11:23 (January 3rd - used 45lbs for thrusters then)

Added 30 Pull-ups with the grey band.

My arms, chest, and hands are tired!!!!!!

Pushups/Situps Pyramid - SB

50pu-50su-30pu-30su-20pu-20su

Time: 6:50

I was going to go to the base and give Kelly a try, but it was 20 degrees outside with a windchill of 11 so I decided to return home and do pushups and situps instead.

Next time Im going to go 40-30-20-10. If I can do that with little or no resting, I will graduate up to 50-40-30-20-10.

Hopefully its warm enough to Kelly tomorrow

Kickboxing - LH

Ok I guess I agree - I'll put my initials in the title too!

Monday:
Am: Yoga and Ab video (30 min)
PM: Kickboxing

Tuesday:
AM: Core video (40 min)
PM: Kicboxing

Squats MH

Squats, 5x5

Used 255 for all sets.

Did the forward/back and side to side tabata agility drills again. First four rounds I did wearing a backpack with 40 lbs of sandbags in it. That was interesting.

Jackie - SB

Jackie
2k meters rowing on a C2
50 barbell thrusters (45#)
30 pullups (mostly jumping pull ups)

Time: 15:48

Again, most of my pullups (24 of 30) were jumping pull ups.
Finished the row in 8:32
Gasped for oxygen for 1:00
Thrusters for 3:06
More gasping for air for 0:36
Jumping pull ups for 2:32

I noticed I started a trend with the adding of initals to the end of a workout.

Oh and if you are having trouble determining a distance for a 200m, 400m, 800m, 1 mile, ect run, you can go to Google Earth, find the area you are running at, there click on the little ruler icon at the top middle of the screen and find out the distance from your front door to a distance you want.

Randy - PH

So I was looking through the workouts on crossfit.com and came across this.

Randy
75lb power snatch 75 times

14:51

Deceptively hard.

Kelly - MH

Good idea putting your initials in the post title. Should make searching back through the archives much easier. Anyway, did this:

3 rounds:
400m run
30 wall ball shots (20 lb)
24" box jump

Time: 19:25

The rx'd WOD was 5 rounds. I went and pulled the sled with Lisa this morning so I was pretty done after three rounds. I think the bigass field in my neighborhood is about 200m across, which is incredibly conveinent. Tiring.

Sledding in the Park!

We had a cold but dry morning so we headed to the park!

20 minutes:
Sled pull (40 lbs)
Medicine ball throws with squats (8 lbs)

* There were 3 of us. One person pulled the sled down and back while the other 2 used the med ball. We rotated through this cycle.

Fran - SB

Fran
21-15-9
95# Barbell Thrusters
Pullups

Time: 14:01

Thanks for the peer pressure motivation, Mike. Maybe my time will go down when I have a pull up bar. The strict form pull ups are killing my times since i cant kip on a doorframe pullup bar.

Fran!

As everyone knows, it's FRAN DAY!

Time: 7:04

Last time was 8:40. I tried to immediately jump on the pull up bar after finishing the thrusters this time. After the 21 thrusters I managed 11 pull ups, did the last 10 in two sets I think. That had a lot to do with the drop in time I think. I was pretty surprised with the result. Having to beat that next time is going to be a bitch.

FRAN Day!

*Fran:
21-15-9

Thrusters (45lbs)
Pull-ups (grey band)

Time: 6:28

*Ab video

I honestly think I'm going to die! I thought this would take me twice the time considering the fact that this is the second time ever using bands (always used the total gym before) plus the last time I did this I used 25 lbs! I'm happy about the time but there is a ton of room for improvement.

Goal: to use the green bands for workouts by my birthday.

Fran

I went to my local affiliate for this workout.  www.crossfitsouthphilly.com

As always it ruled working out there.

Fran

21-15-9

95lb thrusters

pullups

8:24

I thought I would do better.  Like Mike says, "there is nothing really fun about Fran."  It is kind of like a kick in the balls.  Very tough.  I look forward to improving my time in the future.

Cleans and Push ups

Modified the main site WOD today because I can't really do ring dips.

21-15-9
125 lb clean
Slapping push ups

Time: 16:25

By "slapping push up" I mean I did a regular push up and slapped my chest between each rep. I thought it would be a little harder than a clapping push up because the hands have to travel a little bit further each time.

High rep cleans are tough. I am feeling sort of worn out, my knees are still a little sore and I slightly pulled something in my back on the heavy thrusters. This was tough.

Video Day!

Wow I am sore from the pull-ups yesterday! I should have gotten the bands a long time ago.

3 Videos for 50 minutes
*Lower Body
*Upper Body
*Abs

Thrusters

WOD today was:
Thrusters
1-1-1-1-1-1-1

135-140-145-145-155-160-165

Also did two sets of 4 min tabata intervals:
alternated between forward and backward sprints and side shuffles
alternated between 26" box jumps and sit ups

Pull-up Bands are great!

Today was day number 1 with the official pull-up bands! I'll be kicking ass in no time!

3 rds of 5 reps
Deadlift 115
Pull-ups (Grey Band)

Tabata:
*Punching combo
*Knee Slams
*Wall ball (8lbs)
*Box Jumps (on step)
*Sit-ups

The tabata was really tiring! Mike thinks the grey bands are too easy. I'll use them for a couple of weeks then move up to green bands. That should make him happy!

* Tuesday I went to kickboxing - forgot to post yesterday!

Deadlifts and burpees

So I played volleyball for about 6 hours on Sunday. Played a lot better and was hitting the jump serve pretty well. It's weird, it seems like the more I exercise, the easier sports are. That's probably connected somehow.

Anyway, took yesterday off because my knees hurt. Today is a CrossFit rest day so I did:
5 rounds:
5 deadlifts (255 lbs)
10 burpees

Time: 6:14

Last time I did this I got 6:53 and only used 235 lbs. I'm slowly working my way towards the official weight of 275.

And yeah, if you look at the last time Pat did this one, he also got 6:14. Weird.

3 Day Cardio!

Saturday:
Kickboxing

Sunday:
20 minute video (was way to tired to do anything)

Monday:
AM: 40 minutes of cardio videos
PM: Kickboxing

We got the pull-up assistance bands today! Now I can work on normal pull-ups! I was using the total gym but they were getting too easy!

Barbell workout

I did a scaled down version of Pat's saturday workout. I have vball tomorrow and didn't want to overdo it.

3 rounds of:
12 deadlifts
9 hang power cleans
6 front squats
3 push jerks

I also used 115 lbs. Didn't time it. I don't feel really wiped out or anything so hopefully it'll just help get rid of some left over soreness. I guess we'll find out tomorrow.

Btw, I can see how the rx'd version of this thing would be hard as crap. High rep deadlifts being the "rest" part of a workout is NOT a good sign.

barbells

I went to my local affiliate to do this workout.
www.crossfitsouthphilly.com

5 rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

26:07

I used 125 for the first round. I quickly found out that there was no way I could complete it with 125. So, I used 115 for rounds 2-5. It pretty much killed my whole body. The deadlifts weren't hard. However, the hang cleans were tough and everything after that became much tougher.

5 Days

I've been slacking on the posts!
Monday:
took a day off! First day off since New Years Day! Oh I needed this!!!!

Tuesday:
Kickboxing

Wednesday:
Kicboxing Video (1 hr)
(Headaches have been killing me the last few days so I took it easy - Hopefully I can get them under control)

Thursday:
Am: Cardio (20 min) Yoga (20 min)
PM: Kickboxing (lots of arms today)

Friday:
Am: Cardio Bootcamp Video (30 min)
PM:
21-15-9
Wall Ball (9 ft target - 12 lbs)
Ring Dip Attempts
Slam Ball (12 lbs)
Box Jump (moving from step-ups to jumps so I used the lower stair)
Sit-ups

Time: 10:02

Finished up with 5 minutes of abs!

ohs and burpees

Taken from www.crossfit.com

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

13:43

I had to modify this workout. I used a 20lb dumbell and a 2 1/2 lb plate in one hand and a 20lb kettlebell and a 2 1/2 lb plate in the other. So, together they equaled 45lbs. It really hit my core. My legs are tired and I am exhausted.

Lunges and Burpees

5 rounds of:
45 lb overhead walking lunge, 50 ft
21 burpees

Time: 15:17

From the wall of the garage to the edge of the mats is 10 feet. I did five laps of that for the 50 ft of lunges. Turning around with a bigass barbell when I got to the wall was tricky and definitely added time to the workout. I'd like to try this one again where I can just walk 50 ft straight. Porbably be under 15 mins.

The burpees seemed kinda easier, which is to say I only kinda felt like I was dying. The sweat angel I left afterward was pretty good.

Presses and Pull ups

I modified the main site WOD again today. I'll have to start working on HSPUs and L-pull ups. I subbed in presses and regular pull ups today.

15 presses, 1 pull up
13 presses, 3 pull ups
11 presses, 5 pull ups
9 presses, 7 pull ups
7 presses, 9 pull ups
5 presses, 11 pull ups
3 presses, 13 pull ups
1 presses, 15 pull ups

I started off the first set with 110 lbs. That was way too much to keep using so I dropped it to 95 lbs. My shoulders and arms were really big afterwards. Kinda cool.

kb wod

I did this workout at www.crossfitphilly.com at the beginning of summer.

done with a 16kg (32.5lb) kettlebell
10 ohs (5l/5r)
20 snatches (10l/10r)
20 cleans (10l/10r)
20 swings (10l/10r)

6 rounds. Do the whole workout without putting the kb down.

17:35


My old time was 19:36. Over a 2 minute improvement. That feels good. My posterior chain is taxed and it is hard to type because my forearms are on fire.

Mr. Joshua

I scaled the main site WOD, original exercise in parenthesis.
5 rounds of:
250 jump ropes (400m run)
25 incline sit ups (30 GHD situps)
205 lb deadlift, 15 reps (250 lb)

Time: 31:28

The run I had to scale because I was watching the baby during the workout and obviously couldn't leave to run around the block. The GHD I had to sub because we don't have any way to do GHD sit ups here. The deadlift I scaled because I suck.

hang power cleans

taken from the crossfit site

Hang power cleans
1-1-1-1-1-1-1

140, 145, 150, 150, 150, 150, 155


eh, Mike beat me.

Hang Power Cleans

Hang Power Cleans
1-1-1-1-1-1-1

140 lbs-140-145-150-155-155-160 (x 2)

Added that last one in honor of the Cardinals saving us from the stupid Eagles. Kurt Warner for President!

Afterward did some tabata agility stuff, 2 rounds.
Round 1: alternated between forward & back sprints, one legged box jumps (14" box)
Round 2: side shuffle, box jumps (26")

Finished with tabata situps.

Wall Ball

Squats:
135 x5 (2x)
140 x5
140 x4
140 x5
* I can normally squat more than this but today was ridiculus. My legs and lower back are really tired from yesterday. I'm hoping this is only temporary!

30-20-10
Wall Ball (12lbs)
Sit-ups
KB Swing (20 lbs)
Push-ups
Box-jump (I did step-ups)
Time: 11:39

*This is the first time doing wall balls (we now have a ball I can use). They are a lot harder than I expected! Awesome!


Other:
15 minutes of abs, butt, and triceps!

Mini Jackie - SB

50 Sump Dead-Lift High Pulls (45#)
25 Thrusters (45#)
15 Pullups

Time 8:18

Most of the pullups were jumping negatives since I did them on my door jam pull up thingy and the fact that my pullups are incredibly weak.

I think I will do a few more Mini Jackies before I move up to the full exercise.

Rowing!

Lisa and I both used the c2 slide rower at Ft. Lewis today after getting her id card. Went like this:

5000m
Mike: 20:20
Lisa: 23:58

Then we did two 500m sprints with about 3 mins between them.

Mike: 1:37/1:43
Lisa: 2:09/2:16

Lisa went and did some bench pressing afterward:
5 x 45 lbs
5 x 65
3 x 85
4 x 85
3 x 85

Rowing = the suck

helen

I went to crossfit south philly for this one. Will and Eric have an amazing facility and are both great coaches. I look forward to going there many more times.
www.crossfitsouthphilly.com

Helen
250 time jump roping (sub for the running)
21 24 kg kb swings
12 pullups

3 rounds for time

10:10

I almost puked. I got a bar out to practice cleans and I just sat there staring at it after doing 2 cleans.

Sit Ups, Supermans, Thrusters and Pull ups

10 incline sit ups, supermans
30 95lb thrusters, pull ups

20 each exercise

30 incline sit ups, supermans
10 thrusters, pull ups

Time: 27:39

That was some rough shit towards the end there. The pull ups felt better and I managed to do 10 in a row a few times.

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: 17:58
Last time I did this my time was 19:30. Huge Improvement!!!!!!

Added:
30 Ring Dip attempts
5 minutes of abs
4 minutes of arms

o-lifting

I dediced to do some o-lifting yesterday.

5 x 3 Cleans - 140lbs for all the sets

5 x 3 Snatch - 88lb, 98lb, 98lb, 98lb, 98lb

I tried to keep my form as clean as possible. I didn't want to go any heavier. It has been a while since I have done the o-lifts.

3rd Night!

Completed my 3rd night of kickboxing this week. Used bands through the cardio portion then went to the bag!

Overhead Squats

Overhead Squats
3-3-3-3-3

125, 130, 130, 135, 135

The hardest part of this workout was lowering the bar and re-racking it. A better idea would have probably been to just dump the weight. This was also hard on the wrists.

Did two rounds of Tabata agility drills. Went like this:
There's about a 10 ft open padded space in the garage between the wall and the big plyo box. I backpedaled and sprinted forward between the two. It's supposed to mimic movements I regularly make in a volleyball game. I alternated between that and broad jumps for 4 mins.

The second round i shuffled stepped side to side and alternated that with one legged box jumps on the 14" box.

That shit was tiring.

CARDIO

Was going to take the day off but changed my mind.

AM: 1 hr of cardio video
PM: ab video, butt video and 15 min on the rower

kb workout

This was done with a 24 kg (53 lb) kb
1 kb swing - 1 burpee
2 kb swings - 2 burpees
3 kb swings - 3 burpees

all the way down to:

10 kb swings - 10 burpees

5:06 - I will get a sub 5 minute time soon.


I did a workout with my 2 40lb kbs. I am trading someone these kettlebells for plates to give me more weight to deadlift. They are good kettlebells even if they rip the skin off my hands.

1 kb double clean and press into a walkout with my hands and a pushup
2 kb double clean and presses into a walkout with my hands and 2 pushups
3 kb double clean and presses into a walkout with my hands and 3 pushups

all the way down to:
10 kb double clean and presses into a walkout with my hands and 10 pushups

I got this workout from www.jasoncbrown.tv

This one was hard. After round 7 I had to take a break.

Kickboxing

Am:
15 minute Row

PM:
Kickboxing

My body is tired!!!!

Power Cleans and Ring Dips

The power cleans were 125 lbs, the dips were all jumping dips.

15 power cleans, 30 dips
12 power cleans, 24 dips
9 power cleans, 18 dips
6 power cleans, 12 dips
3 power cleans, 6 dips

Didn't time myself because I scaled it so massively. The official WOD uses 155 lbs and regular ring dips. Eh, I'll work on it. It was still tiring.

Hey Pat, post something!

Blah - SB

10-9-8-7-6-5-4-3-2-1
Dips and Pullups

I didnt time it. I was just working on developing my pullup and dip muscles. Im going to have to start going to the base for PT because neither my apartment gym nor the gym at my university have a barbell or pullup bar I can kip on. I had to do dead-hang/jumping pullups this morning.

Fran

21-15-9
95 lb thrusters
pull ups

Time: 8:40

Last time I did this it was about a minute slower. There's not really anything fun about Fran at all.

Breaking in the Rower!

Morning:
15 minutes on the rower (intervals)
*I love the rower it was tiring and worked the entire body! Best $25 we ever spent! :)

Evening:
Kickboxing - cardio and stations

One Mile Run - SB

1 Mile Run
Time- 7:15

Followed by 100m of walking lunges.

Goals is to get my one mile time down to 6:15.

Kb & burpees

Saturday:

1 kb swing, 1 burpee
2 kb swings, 2 burpees
....
10 kb swings, 10 burpees

Time: 6:04

Last time I did this it was 7:14. Progress!

Front Squats

Did this one on Friday.

Front squats, 5x5
Used 185 lbs.

Also:
Shadowboxing 3 rnds 1 min on, 1 min off
Punch out drills, 6 rounds. Last two were elbow smashes.

Made up some agility drills in the garage, 6 rounds 30 sec on, 30 off

Mixed Modalities

4 rounds of:
10 kb snatches (40 lbs, did 10 left and 10 right)
10 95 lb thrusters
10 knees to elbows
10 ring dips

Time: 24:17

Ring dips went ok for 1.5 rounds. Then they turned into jumping dips. Those things are a real son of a bitch.

Tabata with April

I introduced April to crossift style workouts today.
Here is what we did.

Tabata:
*slamball
*KB swing (20 lbs)
*Knee smashes
*Punch Combo
*Sit ups

1, 2, 3, 4 ,....

Cardio: New Kickboxing Video (not very good) - 20 min

Crossfit:
1 kB Swing, 1 Burpee
2 KB Swing, 2 Burpee
All the way to 10!

Time 6:00

Holy Crap that was a ridiculus 6 minutes!

Karen - SB

Karen

150 Wall Ball Shots with a 20lb Ball

Time: 11:30

First time doing it since 2006. I'm sure my next time will be much lower than that.

Also did 20 min on the elliptical machine.

deadlifts and burpees

5 rounds of:
5 deadlifts (185 lbs) - this is all the weight I have. I need to get more asap.
10 burpees

6:14

By May I hope to have my time under 5:45 with 235 lbs. I think that is an attainable short term objective.

Cardio and NROL

Afternoon:
Cardio: 45 minute Video

NROL: Begining workout A

Added 30 ring dip attempts at the end. I am sooooo horrible at them. When I can ever do one normal one it will be a huge victory!

Evening:
Tabata-
*Slam ball (12 lbs)
*Knee smashes on bag
*Elbow Smashes on bag
*Jab/Cross/Hook/Hook combo
*Sit-ups

Leg Night!

Went to kickboxing and she killed our legs! It was a night of jump squats, squats, single leg squats and lunges.

Sand Bags!

Am:
Kickboxing Video and Cardio Max Video (time: 70 min)

PM:
Was planning on doing one of my NROL workouts but we had to sand bag my parents house instead. Now that was a hamstring workout! I will be sore tomorrow.

Deadlifts

5 x 3, used 275/285/300 x 3

In order to get to a CFT of 1000, I think it may end up breaking down like this:
Deadlift: 450
Squat: 350
Press: 200

Last time I tried getting a CFT, I deadlifted 305, squatted 265 and pressed 175. I'm pretty sure I can deadlifted a good deal more weight, can squat a few more pounds (going to have to get new squat racks before I try much more than 265 though) and maxed out on the press at 175. The 1000 CFT in 2009 seems reasonable.

Kickboxing

Went to kickboxing today. It was torture for some reason.

NROL

Lunch Time:

Cardio Kickboxing Video (25 min)
Cardio Ball Video (50 min) *This video was horrible!


Evening:

NROL Begining Program Workout B
2 sets of 15 of the following:
Deadlifts (95lbs)
Step-ups (holding 20 lbs)
Dumbell Press (10 lbs each arm)
Lat Pull down (had to do it with a band - not hard enough)
Reverse Crunch.

5k Run - SB

5K (3.2 miles)

Time: 25:34

Cardio Day

Needed a light day!

Boot Camp Video (60 min)
Yoga Video (20 min)

Mixed Modalities

4 rounds for time of:
10 Kettlebell Snatches (20 lbs - I need a heavier KB)
10 Thrusters (45 lbs)
10 Knees-to-Elbows (only did knees to chest. I can't get a good grip on the bar)
10 Ring Dips (jumping dips)

Time: 11:23

*This was my first attempt at ring dips and I was horrible. Need to start adding drills into my weekly routine.

Deadlifts and burpees

5 rounds of:
5 deadlifts (235#)
10 burpees

Time: 6:53

Last time I did this it was around 8:35 or something, so that's progress! I've been watching videos of the 2008 crossfit games and they did this workout (but with 275 lbs). Most of the times were in the 2-3 minute range. Ridiculous.

Tabata situps afterward

NROL Begining!

My new goal, besides losing weight, is to improve strength. I am going to start adding in workouts from the New Rules of Lifting. Hopefully this will help me complete the crossfit workouts without subs.

Today's workout:

NROL Break-in Program Workout A:
* 2 sets of 15 for each exercise
Squats (with 45 lbs)
Static Lunge (20 lbs)
Dumbell Row Elbow out (25 lbs)
Push-up (reg push-up - attempting to not do knee push-ups for this program)
Swiss-ball crunch

*This was pretty easy to complete but my goal is to follow the program and see what happens.

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

Added a set of tabata sit-ups at the end!