Friday, February 15, 2013

Workouts: Week of February 11th

Saturday: 2/9/13 Crossfit

It has been a long time since I have been able to make it to a Saturday morning Crossfit class.  These workouts are generally longer than the weekday ones and today's didn't disappoint:

Teams of 4 (each team at one station, rotating through them all):

4 Rounds for Time:

Row 500 Meters
------
5 pull ups
10 box jumps
5 pull ups
10 box jumps
5 pull ups
10 box jumps
-----
5 toes to bar
5 burpees
5 toes to bar
10 burpees
5 toes to bar
10 burpees
-----
Run 400 M

We finished this workout around 58:29.  Long and exhausting.  

Sunday: Rest

Monday: CrossFit

Warm up: 21-15-9 
KB Swings
Goblet Squats
TABATA Hollow Rock holds (abs)

For time:
50 Pull ups
50 Dead lifts (95#)
50 Burpees
50 Box Jumps
50 Floor Wipes
50 DB snatch (20#, 25 each arm)
50 Double unders
50 KB swings (26#)
50 Med ball twists
50 Body ring rows

Time: 34:59  (yikes, this one was just as hard as Saturday!!)

Tuesday: Workout at home

Elliptical: 30 minutes
215 air squats
100 CF sit ups
40 ab wheels

Wednesday: Crossfit

Warm up: 2 min double unders, TABATA Hollow Rock hold

A) 5 sets power clean/hang clean/clean (70#)

B) 3 sets max reps cleans (30 seconds lift/90 seconds rest)
     Set 1) 70# 8 reps
     Set 2) 65# 10 reps
     Set 3) 65# 7 reps

C) Back Squat
     Set 1) 3 @ 85#
     Set 2) 3 @ 95#
     Set 3) 2 @ 105#
     Set 4) 1 @ 110#
     Set 5) 5 @ 85#
     Set 6) 4 @ 85#
     Set 7) 3 @ 85#
     Set 8) 2 @ 85#
     Set 9) 1 @ 85#

Thursday: Workout at home

Elliptical - 30 minutes
Air Squats - 160
CF sit ups - 50
Ab wheel roll outs - 50

Friday: REST 

Friday isn't typically a rest day, but at midnight tonight I am starting a 55 day diet overhaul called the Whole Life Challenge.  

55 days of meticulous about my diet, fitness, and lifestyle. 

Last time I did a challenge I said never again.  

A few months later...here I go again.  Why? 

Cause I'm competitive like that.  Some friends are doing it so I thought why not?  

Tomorrow morning I do my fitness pre-test and beginning measurements.  

The pretest is: 

In 11 minutes, 

Run 800 M
Do 50 Sit ups
      75 Air squats
     100 Push ups
     Burpees until time is up.  

Your score is the total number of reps you did of sit ups, squats, push ups, and burpees (I'm doubtful I will get to the burpees.  100 push ups is a lot.)

Then at the end of the challenge (April 13th ish) you take the test again, hopefully with an improved score.  

Wish me luck!! 

1 comment:

  1. you crack me up. Because I do remember the never again comment...but it is fun to challenge ourselves and what better way to challenge then to be healthier :)

    ReplyDelete