Monday:
AM: Jillian Michaels Cardio (60 min)
PM: Kickboxing
Tuesday:
AM: Cardio Video 30 minutes
PM: Kickboxing
Tuesday, March 31, 2009
Monday, March 30, 2009
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.
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.
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.
Saturday, March 28, 2009
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
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
Thursday, March 26, 2009
Wednesday, March 25, 2009
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)
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.
I did it in 2:19
I did 30 in one set and then I did the remaining 20 in 3 sets.
Tuesday, March 24, 2009
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.
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.
Sunday, March 22, 2009
Wednesday, March 18, 2009
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!
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!
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!
Tuesday, March 17, 2009
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.
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.
Thursday, March 12, 2009
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
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
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
Tuesday, March 10, 2009
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.
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.
Tuesday, March 3, 2009
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.
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.
Monday, March 2, 2009
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.
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
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
Sunday, March 1, 2009
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.
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.
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.
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