12/31/08

WOD
10-9-8-7-6-5-4-3-2-1
KB Flip Squat
KB Triceps Push up
KB Lunge step snatch (r)
KB Lunge step snatch (l)
KB Sit up

Time : 25:12

12-30-08

WOD
Navy Seals modified
8 min spin
50 Pull ups
100 Push ups
150 Sit ups
200 Squats
8 min spin
50 Pull ups
100 Push ups
150 Sit ups
200 Squats
8 min spin

Time: too long

12/29/08

WOD
Tabata 45:15 x 5
Wall Balls (14#)
Box jumps
Burpees
KB Swings (44#)
Air Squats

1:15 minute rest between rounds

12/28/08

Revolution
25 minute spin
5 Rounds
10 Deadlifts (139#)
10 Burpees

This was a great workout. The clock was turned off and the goal was to focus on form. Patty did a great job keeping everyone focused on the goal!

12/28/08

New Year's Resolutions
I am not big on "New Year's Resolutions" as I believe that whatever it is you want to change or do you can do it at anytime. But since the new year is rolling around and I still have been struggling with my eating habits (indulging in way too many refined sugars) I figure why not. I engaged in a 10 day challenge to reduce/eliminate refined sugars and simple carbs from my diet and felt great. Energy level went way up and performance was improving. So beginning in January I will try the 30 day challenge presented by Dr. Scott Olson. I know that this is the way to go, but I also have a terrible addiction to sweets (cookies in particular) and love to bake (relaxes me). While I understand the lack of nutritional benefits that sugar offers the psychological benefits seem to far outweigh these. Nonetheless, I will once again try to conquer this addiction or perhaps a more realistic goals is to be able to control it rather than let it control me.

12-27-08

WOD
15-12-9-6-3
Overhead Squat (65#)
Good Morning (45#)
Pull ups
50 Mountain Climbers between each round

Time:19:17

12/26/08

WOD
Another 12 Days of Christmas
1 Push up
2 DB Thursters (25#)
3 Front Squats (25#)
4 Ball Cleans
5 Ring Rows
6 Lunges steps
7 KB Swings (44#)
8 Mountain Climbers (2-count)
9 Deadlifts (135#)
10 Box Jumps
11 Pull ups
12 Manmakers (25#)

Time: 29:10

My legs were a bit sore from yesterday's wod. The deadlifts and manmakers were definitely the toughest part of this wod.

12/25/08

WOD
12 Days of Christmas
(Navy Seals Modified)
12 Air Squats
11 Situps
10 Wall Balls (14#)
9 KB Swings (44#)
8 Burpees
7 Box Jumps
6 Deadlifts (65#)
5 Power Cleans (65#)
4 Thrusters (65#)
3 Racked Lunges (65#)
2 Front Squats (65#)
1 Bear Complex (65#)

Time: 37:00

This was slightly modified in that we did the Bear Complex instead of a one mile run, too much snow and ice to run in.

12/23/08

WOD
10-9-8-7-6-5-4-3-2-1
SDLHP (65#)
Push Press
Ring Rows

After sitting for 2 1/2 hours in my car trying to get home (gotta love the snow and ice) and to the gym, I thought I was ready for a tough wod. This kicked my butt. I was stiff from sitting so long and while we did a decent warm up, I felt lousy.

12/22/08

Group Cycling at Joust

I missed the mroning and 5:30 pm workout due to a water pipe bursting in my office. The joys of living in Michigan. The cycling is ok but really doesn't provide anywhere near the type of workout I get from Crossfit.

12/21/08

WOD
Run 1 mile
Tabata 20:10 x 8
Squats
Push ups
Sit ups
Burpees
Run 1 mile

This was my last workout for a while in the warm, sunny weather of Florida. I must admit it was a whole lot easier staying motivated and working out in warm weather.

12-20-08

WOD
4 Rounds
800m run
20 DB cleans
30 Push ups
40 Sit ups
80m farmers walk

Time: 42:08

We visited with CF Hardcore in Boca Raton. This was a tough wod as I hate running,but a great group of people and trainers. It is great to be able to workout outside in 75 degree weather. Definitely my kind of weather not looking forward to returning to the snow and ice.

12-19-08

WOD
30 Snatches (55#)

Time:4:11

2 Rounds
20 box jumps
10 pull ups
10 push ups
20 thrusters

CF Affliction in Plantation. We then traveled to CF Delray for another wod

Tabata 20:10
Squats
Push ups
Sit ups
Pull ups
Row

This was a beautiful new facility. The layout was well thought out and very roomy.

In the evening went to CFBroward for a beautiful outside wod.

WOD
In teams of 5:
3 rounds
10 KB swings (44#)
100m tire pull
10 burpees
100m overhead DB walk (30#)

12-16-08

WOD
3 rounds
21/2 minutes
200m sprint
Push ups
21/2 minutes
200m sprint
Sit ups
21/2 minutes
200m sprint
Squats

12-16-08

WOD
5 rounds
10 pull ups
15 KB Swings (35# lastround 44#)
10 DB Cleans (2x25,3x30)
15 Box Jumps

Time: 21:04

12-15-08

WOD
21-15-9
SDLHP
Burpees
Run 400m before,and after each round
Time:17:03
I got to work out with an awesome group of people in Plantation,Florida. The trainer Steve Marcela was great, very motivating and took time to ensure everyone was using good form. The weather was perfect and working out in the evening is a great way to end the day.

12-14-08

W0D
AMRAP in 20 minutes
15 Pull ups
15 Ring push ups
15 Arm Haulers
15 Weighted sit ups
5 rounds plus 6 pull ups

12/13/08

WOD
3 Rounds
40 Push Press (55#)
30 Squats
20 Ring Dips (red band)
10 Double Unders

Time: 16:20

For some reason I really struggled with this workout. The push press killed me and the last set of ring dips were to failure. Diet? Rest? Not sure what is going on. Nonetheless, I am off for a week in sunny (hoping) Florida for a much needed vacation. I am hoping to get some swimming in and to visit several of the Crossfit affiliates in the area.

Day 22 of the 50 day push up challenge. Broke these into sets of 10. When I do this in sets of 10 I definitely have a better range of motion.

12/12/08

W/U
3 Rounds
100 Jump Ropes
25 Squats
25 Sit ups
25 DB Swings
5 Handstand Push ups

WOD
21-15-9
Hang Power Clean (65#)
Push Press
Push ups

Time 8:27

Day 21 of the 50 day push up challenge. Still at it, I must say it is getter harder to remember to get these in daily.

12/11/08

WOD
Revolution
25 minute Spin
200 Jump Ropes
30 Wall Balls
30 Box Jumps *
30 Weighted Sit-ups

* 24" Box jumps. Boy, the box looks so much higher than the 20" box. I was amazed that I was able to do this with relative ease.

12/10/08

W/U
100 KB Swings
4 Rounds
20 Goblet Squats
20 Weighted Sit-ups
20 KB Tricep push up
Jen's warm-ups are workout in themselves. But she still had us do a workout.

WOD
21-15-9
Box jumps
KB Swings
SDLHP (65#)

Time: 8:03

12/9/08

WOD
3 Rounds
30 Wall Balls
20 Push ups
10 Thrusters (75#)

I hate thrusters! I seem to really struggle with thrusters. I really need to work on these and perhaps then I will overcome my hatred. It seems to work with other exercises (Yay! Burpees). 100 thrusters challenge anyone?

I didn't have enough this morning so I went for an evening workout at Joust.

WOD
Revolution
25 minutes Spin
21-15-9
Front Squats (75#)
Push Ups
Sit ups
100 Jump Ropes between Rounds

12/8/08

WOD
"Jeremy"
21-15-9
Overhead weighted Squats (55#)
Burpees

Time: 8:51

Tabata 20:10 X 8
Step ups

Day 17 of 50 day push ups challenge. While the push ups are getting somewhat easier, doing 100 push ups everyday is getting harder. But I am going to stick with it, only 33 days to go.

12/7/08

WOD
30 Minutes Spin
10 KB Swings
50 Box Jumps
20 KB Swings
40 Box Jumps
30 KB Swings
30 Box Jumps
40 KB Swings
20 Box Jumps
50 KB Swings
10 Box Jumps

1 hour Yoga

12/6/08

Rest Day

12/5/08

WOD
5 Rounds
10 DB Walking Lunges (#35)
15 DB Swings (#35)

Time: 8:21

Day 15 of the 50 day push up challenge. Feng has further challenged me (as usual) to do different types of push ups, such as wide, narrow, one leg, tricep and one arm (not quite ready for this one).

12/4/08

WOD
10 Pull ups
20 Overhead O-Bar Walking Lunges
30 Back Squats (45#)
40 Push ups
50 Push Presses (45#)
40 Push ups
30 Back Squats (45#)
20 Overhead O-Bar Walking Lunges
10 Pull ups

Time: 14:25

Day 14 of 50 day push up challenge. Boy was I tired this morning. All that carb loading definitely hasn't helped with my performance. Either that or my body needs to re acclimate to the 6:00 a.m. workouts. Needless, to say I have to get back on the wagon, stay away from carbs and refined sugar.

12/3/08

WOD
Every minute on the minute for 20 minutes:
3 Deadlifts (135#)
4 v-ups

*Last 5 rounds did 4 Deadlifts and 5 V-ups

12/2/08

WOD
4 Rounds of 20 reps:
DB Shoulder Press (20#)
DB Lunge Step
DB Row
Weighted Sit up

Day 12 of the 50 day push up challenge. These are definitely getting easier.

12/1/08

WOD
5 Rounds of 25 reps:
Goblet Squats
American KB Swings
Weighted Step ups
Elevated Push ups

Time: 24:58

11/30/08

25-minute Spin,
followed by -21-15-9 reps of:
Deadlifts (135#)
Wall Ball Shots (14#)
Medicine Ball Situps (14#)

11/29/08

Warm up
3 Rounds
50 Squats
15 One Arm KB Swings (r)
15 One Arm KB Swings (l)
30 Sit ups

WOD
21-15-9
Squat Clean (75#)
Ring Dips (red band)
Thrusters (65#)
Pull ups (dead hang w/green band)

Time: 31:24

Day 9 of 50 day push up challenge. After this workout the last thing I wanted to do was 100 push ups. At least now I am able to knock them out in sets of 15.

11/28/08

WOD
Ladders
1 - 10
Box Jumps
KB Push Jerk
Dips
KB Cleans
Weighted Situps
KB Snatches (r)
KB Snatches (l)

11/27/08 Turkey Day

WOD
"Patty"
47 reps
Hurdle Jumps
American KB Swings
Pull ups (dead hang with green band)
Push Presses
Yay! Burpees
Box Jumps
I - flutter kicks
Ring Rows
T-push ups
Hands to toes
Double Unders
Air Squats
Yay! Burpees
Pistols
Arm Haulers
Thrusters
Twists (Russian)
Yay! Burpees

Time: 1:00:06

11/26/08

WOD
4 Rounds
15 reps
OHS (45#)
KB one arm swing (R) (16K)
KB one arm swing (R) (16K)
KTE

Day 6 of the 50 day push up challenge. These are definitely getting easier. I am able to do more continuous reps then I was doing 6 days ago. The interesting thing is, it doesn't take all that long to complete 100 push ups, right around 4 minutes.

11/25/08

REST DAY

Tabata 20:10
Squats
push ups

5 days into the 50 day push up challenge.

11/24/08

WOD
3 Rounds
1 minute of each:
Push up
Squat
Jumping Squat
Burpee
1 minute rest between each round

Bonus Round
1 minute of each:
Lunge Steps
Mountain Climbers
V-ups
Step ups

Day 4 of 50 day push up challenge.

11/23/08

WOD
3 Rounds
21 KTE
21 KB Swings (16K)
21 Push ups
21 Pull ups
21 Box Jumps
150 ft. Lunge Steps

Time: 26:33

The pull ups gave me a hard time. I really struggled with this workout. I felt very tired today, perhaps I need a rest day.

Day 3 of the 50 day push ups challenge.

11/22/08

WOD 35 of each using 65#
Dead lift
Hang Clean
Push Press
Overhead squat
Back Squat
O-Bar rollouts

I am going to attempt to participate in the push up challenge of 100 push ups everyday for 50 days. Today is my second day and my goal is to be able to increase the number of continuous reps by at least two each day. I don't have much trouble knocking out 10 reps at a time but over 15 reps at a time is a real struggle. So here we go, day 2 and so far so good. Hopefully, with a little motivation and the support of others engaging in this challenge I will be able to stick with it.

I am still struggling with the no refined sugar/carbs way of eating (not going to use the word diet as this is really a life style change). I made the mistake of making cookies for my staff and of course had to try one, well it was actually three. But I am back on track and I think for me this is what I need to be able to do, meaning indulge every now and then but still stick to healthier eating patterns on a whole.

11/21/08

WOD
"Revolution"
20 minute Spin
5 weighted burpees (20# DB)
5 weighted front squats (20# DB)
Every minute on the minute for 20 minutes

11/20/08

10-9-8-7-6-5-4-3-2-1 reps of:
Standing Russian Barbell Twist
American KB Swing (20 kg)
1-Arm Ring Row (R)
1-Arm Ring Row (L)

Time: 16:12

6 days into no refined sugar/carbs and I must admit that my energy level has improved greatly. And an extra bonus is I am sleeping better at night, this could also be due to the job change, being the boss is so much better than working for an incompetent, mean boss.

11/19/08

WOD
Tabata 20:10 x 8
DB Cleans
DB Push Presses
DB Front Squats
DB Burpees
DB Renegade Rows

Used 20# DB, thanks to Patty who saved me from the 25#. Regardless, it was still a tough workout. Another day refraining from refined sugar and simple carbs. I definitely have noticed a difference in my energy level. I find that I have to be better organized about my eating and am enjoying the foods I prepare. I must admit I still have cravings for sweets (my true weakness) but also know that I can resist these cravings when there are good food choices available and Feng whispering in my ear.

11/18/08

WOD
10 Knees to Elbows
20 Med ball cleans
30 GHD
40 KB Swings
50 Ring Push ups
40 can't remember what we did.
30 Power Wheel Roll outs
20 Wall Balls
10 Pull ups

Time: 14:16

All this healthy eating is helping with my performance and energy level but must be affecting my memory.

11/17/08

Warm-up
2X
75 Squats
50 KB Swings
25 Ring Rows

WOD
AMRAP 20 minutes
3 Manmakers (not again)
10 Overhead Squats (45#)

Completed 9 rounds + 3 manmakers

11/16/08

WOD
Revolution
20 minute spin
15-12-9
Manmakers (20# DB)
Box Jumps

Time: 11:53

11/15/08

Rest Day
This week was Homeless Aware Week and as a board member of the Homeless Action Network of Detroit (HAND) which sponsored their 12th Annual Walk Against Homelessness, I was privileged to be able to work this event. The weather was horrible but the turn out was fantastic. I didn't walk but rather was assisting with the registration for the walkers. I was amazed at the number of people who found out about this event because they were looking for a way to give back to the community. Many people came out with their children to support this cause. I work in Detroit with families who are homeless and sometimes you feel that you are fighting an uphill battle. It was so refreshing to see how much support we have and the ability of HAND to educate the community. This is something that effects all of us and one thing I have learned in the years that I have been doing this type of work, is that no one is immune. This has become more and more real to many Americans is the past year. HAND and the many organizations that carry out the mission of providing services to individuals and families who are homeless have a tough job but seeing the support from the community and people motivates us to continue the work we do.

11/14/08

WOD
10 Rounds
10 Push ups
10 Squats
10 Burpess
10 V-ups

Time: 18:39

I felt better this morning, perhaps because it is Friday, but more than likely the Chicken/Walnut Salad (thanks to Feng) and glass of milk for dinner had a better effect on my performance. I will definitely work on eliminating refined sugar and carbs, so I am "in" , Feng. I am going cold turkey and hope to see some significant results.

11/13/08

WOD
3X
12 Deadlifts (145#)
21 Ring Dips (assisted with red band)

Time: 13:14

For some reason this workout suck! I don't think my dinner of milk and cookies helped with my performance this morning.

11/12/08

WOD
Tabata 20:10 x 8
Jumping Squats
Plank Hold
Weight Sit-up
Burpee
BONUS Round
Pistols

11/11/08

WOD
21-15-9
Shoulder Press (65#)
SDLHP
Pull up
Push up
O-bar Roll out

Time: 22:25

11/10/08

WOD
5 rounds for time:
25 Russian KB Swings (12 kg)
10R/10L KB Cleans (12 kg)
25 KB Goblet Squats (12 kg)
10R/10L KB Windmills (8 kg)

Time: 22:46

I did this workout at 5:00 am and while it is tough to motivate oneself to get out of bed @ 4:00 especially when it is cold and dark, it was well worth it. Thanks to Melissa @ Joust and the other women who are regular 5 am'er for motivating me to get out of bed.

11/9/08

WOD
10 Burpees
25 DB Clean and Press R (25#)
10 Burpees
25 DB Clean and Press L (25#)
10 Burpees
25 KB Swings
10 Burpees
25 Thrusters (45#)
10 Burpees
25 KTE
10 Burpees
25 Wall Balls
10 Burpees
25 Box Jumps

Time: 18:49

11/8/08

WOD
"Fight Gone Bad"
Wall Ball
SDLHP
Box Jump
Push Press
Row

Score: 279

11/7/08

WOD
Suicides
5 suicides
50 Push Ups
50 Squats
50 V-ups
4 suicides
40 Push Ups
40 Squats
40 V-ups
3 suicides
30 Push Ups
30 Squats
30 V-ups
2 suicides
20 Push Ups
20 Squats
20 V-ups
1 suicides
10 Push Ups
10 Squats
10 V-ups

Time: 23:04

11/5/08

WOD
Spin 45 minutes

WOD
21-15-9
KB Cleans R than L
KB Snatches R than L
KB Goblet Squats
O-bar Rollouts (65#)

Time: 19:49

11/4/08

WOD
5 rounds
10 Overhead Squats (45#)
10 Burpees
Time-8:49

11/3/08

WOD
21-18-15-12-9-6-3-1
20 DB Lunge thruster
Burpee Box Jump
Ring Push up

Time: 24:40

11/02/08

WOD
Revolution
20 minutes Spin
AMRAP for 20 minutes
5 Thrusters
7 Hang Cleans
10 SDLHP

65#
7 rounds

1 hour Yoga

11/1/08

WOD
"Barbara"
5 Rounds
20 Pull-ups
30 Push ups
40 Sit ups
50 Squats

3 Minute rest between rounds

Time:
1 - 4:27
2 - 7:27/12:03
3 - 15:03/19:36
4 - 22:36/27:09
5 - 30:09/34:25

Modified Pullups - Dead Hang with green band.
The squats seem to give me the hardest time.

10/31/08

WOD
400M
Lunge Steps

Time: 15:29

10/30/08

REST DAY

10/29/08

WOD
10-9-8-7-6-5-4-3-2-1
Wall Ball (14#)
Hang Power Clean (55#)
Knees to Elbows

Time: 11:47

10/28/08

WOD
5 Rounds
15 Dead lifts
12 Power Cleans
9 Front Squats
6 Push Jerks

Weight: 75#

Time: 27:22

Last time I did this WOD I used 65# and I commented that I should have used 75#. Well this time I did use 75# and needless to say not only did Sharon F. kick my butt but so did this workout. Perhaps next time I will try 80 - 85#.

10/27/08

WOD
5 Rounds
25 Push ups
25 Squats
25 Sit ups

Time: 12:48

10/26/08

WOD
Revolution
20 minutes spin
10 Swings/10 Squats 30 lb KB
20 Swings/20 Squats 25 lb KB
30 Swings/30 Squats 20 lb KB
40 Swings/40 Squats 15 lb KB
50 Swings/50 Squats 10 lb KB

1 hour Yoga

10/25/08

WOD
"Murphy"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

As my leg has been bothering me when I run, I substituted a 9:00 bike for the run. Also, modified the pull ups, dead hang with a green band.

Time: 43:08

10/24/08

WOD
5 Rounds
30 Burpees
40 Squats
50 Sit ups

Sharon F. did not like me today. She hates Burpees!

10/23/08

WOD
"Betty"
5 Rounds
12 Push Presses (75#)
20 Box Jumps

10/21/08

WOD
21-18-15-12-9-6-3
Ring Rows with feet elevated
Lateral Jump
Plyo Push up
Wall Ball

10/20/08

WOD
21-15-9
DB Swing R
DB Swing L
Push Press R
Push Press L
Renegade Row

10/19/08

Revolution

20 minutes of Spin
WOD
20 -15-10-5
Double KB Swing
Double KB Clean
Double KB Press

Yoga
1 hour

10/18/08

Charge
Every minute on the minute for 30 minutes:
"Chelsea"
5 Pull ups
10 Push Ups
15 Squats

Yoga
1 hour

10/17/08

WOD
100-50-25
Lunges Steps
Push Ups
Sit ups
Double Unders

Time: 29:00

10/15/08

WOD
5-10-15-20-15-10-5
Overhead Squat (45#)
V-up
Shoulder Press (45#)
Inclined sit up

Time: 17:02

10/14/08

WOD
3 rounds of
21 reps:
1-Arm DB Hang Power Snatch (R)
Pushup
1-Arm DB Hang Power Snatch (L)
Pushup

10/13/08

WOD
Row 2K
5 Rounds
15 Squats
10 Ring Rows
5 Pull-ups

This was a light workout as my legs were incredibly sore from all of the lunges yesterday.

10/12/08

WOD
100 Walking Lunges
50 Push ups
75 Walking Lunges
50Ring Rows
50 Walking Lunges
50 KB Swings
25 Walking Lunges
50 Squats

Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 Burpees. A Queen of diamonds would be 12 KB Swings.

Diamonds = KB Swings
Hearts = Burpees
Clubs = V-ups
Spades = One -arm Ring Rows
Jokers = sprint 400m/Row 500m

This is a great workout and also fun. You can use any four exercises which makes this a different workout everytime.

10/10/08

WOD
6 rounds
24-18-12-9
Box jumps
Decline Push ups
Bench Dips with feet elevated
Burpee Box Jumps

Time: 19:20

10/9/08

WOD
21-18-15-12-9-6-3
Burpees
Overhead Squat (45#)
Donkey Kicks

Time: 19:03

10/8/08

WOD
21-15-9
Shoulder Press (65#)
Spider Push up
Push Press (65#)
Push up
Push Jerk (65#)
Diamond Push up

Time: 21:33

After five days off, I thought I would be totally rested and would be able to kick butt. Not true, this workout sucked and I was really dragging.

10/3/08

No workouts this weekend, other than a ton of walking. I went to visit Ilana who I miss terribly and always enjoy hanging with.

10/2/08

WOD
21-15-9
Sumo Deadlift High Pull (65#)
Push up
Power Clean (65#)
Flag or T-Push up

Time: 15:20

I definitely felt like I should have had a better time. Took too many rests.

10/1/08

WOD
100 Squats
75 Weighted Sit-ups
50 Pushups
25 Burpees

Time: 10:31

9/30/08

Happy 94th Birthday Jack LaLanne!!!
Friday, September 26, 2008
Today we celebrate the birthday of a true American icon, Jack LaLanne. "The Jack LaLanne Show", which ran for 35 years, was the longest running television show in history!..........

9/30/08

WOD
21-18-15-12-9-6-3 reps of:
Pushup
Shoulder Press (65#)
Handstand Pushup
Bench Dip

Time: 28:00

This is a killer shoulder workout.

9/29/08

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat (45#)
Push Press
Thruster

Time:13:20

9/28/08

WOD
5 Rounds:
50 Squats
40 V-ups
30 KB Swings
20 Push ups
10 Pull ups

Time: 28:07

9/26/08

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump
Pistol*

Modified using a bench. I really liked this exercise and will have to work on further developing my skill.

9/25/08

WOD
10 Rounds
10 Box Jumps
10 Elevated Push ups
10 V-ups

Time: 10:51

9/24/08

WOD
3 minutes on, 1 minute rest for 5 rounds

3 Power Cleans (75#)
6 Pushups
9 Squats

Last round used 85#.

9/23/08

WOD
30-25-20-15-10-5 reps of:
Barbell Wide Rotation (25#)
Pushups/Decline Situps (alternating sets)

9/22/08

WOD
With a pair of DBs (25#), perform the following:
10 DB Renegade Rows - 1 DB Push Press
9 DB Renegade Rows - 2 DB Push Presses
8 DB Renegade Rows - 3 DB Push Presses...
2 DB Renegade Rows - 9 DB Push Presses
1 DB Renegade Row - 10 DB Push Presses

9/21/08

To honor turning 50 today:
WOD
"Filthy 50"
Box Jumps
Jumping Pull-ups
KB Swings (30#)
Walking Lunges
Knees to Elbows
Push Presses (45#)
Arm Haulers
Wall Balls
Burpees
Double Unders

Thanks to Joust Fitness (Jen, Melissa and Patty) and all of you who came out to suffer, I mean celebrate with me reaching this milestone. And a special thanks to my two workout peeps (peps for short), Feng and Sharon, I couldn't have done it without you.

9/20/08

WOD
4 Rounds
500m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

Thanks to Mika and Feng I now have a pull-up bar in the garage. I have no excuses now.

9/18/08

WOD
30-20-10
Box Jumps
Overhead Walking Lunges (45#)
Push ups
Front Squats (45#)
Shoulder Presses (45#)
V-ups

9/17/08

WOD
150 Burpees
For Time

Time: 11:58

9/16/08

WOD
"Lite" Linda
10-9-8-7-6-5-4-3-2-1 reps of:
BB Deadlift (135#)
DB Bench Press (2 30# DBs)
DB Clean (2 25# DBs)

We had originally wanted to do "Linda" as Rx'd but there weren't enough bars to go around (the perennial problem with this workout, according to most people). So we did a light version of "Linda" instead, subbing DBs for BBs and adjusting the weight as necessary.

9/15/08

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand Pushup
Weighted Decline Situp (25#)
Double Under
Flutter Kick (4-Count)
PushupV-Up

This was not a very strenous workout although it did take some time.

Time: approx. 19:00

9/14/08

WOD
21-15-9
KB Snatches R (16kg)
KB Snatches L
Hand to Hand Swings
KB Cleans R
KB Cleans L
Figure 8

9/13/08

WOD
30-25-20-15-10-5 reps of:
Box Jumps (20")
Ring Pushups

This workout is performed with a partner. One person starts with box jumps while the other begins with ring pushups. They can only switch exercises when both of them have completed the specified number of reps. If Person A has not finished box jumps, for example, but Person B has already finished ring pushups, Person B will have to perform jumping squats for the duration it takes Person A to complete the remaining box jumps.

Finisher/Mini-WOD
CrossFit Philly Challenge
10 Russian KB Swings
1 Burpee
10 Russian KB Swings
2 Burpees...
10 Russian KB Swings
10 Burpees

Time: 7:35

9/12/08

WOD
6 Rounds
5 Burpees
10 Pushups
15 Box Jumps
20 Back Extensions

Time:14:41

9/11/08

Rest Day

9/10/08

WOD
10 rounds of:
10 Barbell Shoulder Presses
10 Barbell Jumping Squats

Time: 9:02

9/9/08

WOD
30-20-10
DB Burpee (20#)
Burpee
DB Front Squat
Air Squat
DB Push Press
Pushup

Time: 26:13

9/8/08

WOD
5 Rounds
21 Box Jumps
15 Weighted Inclined Situps (25#)
9 Burpee Deadlifts (135#)

9/7/08

WOD
Tabata 20:10 x 8
Box Jumps
Ring Rows
Row
KB Swings
Thrusters (55#)

9/4/08

WOD
10 Pull ups (dead hang)
20 Overhead Lunge Steps (45#)
30 Box Jumps
40 DB Swings (35#)
50 V-ups
40 DB Swings (35#)
30 Box Jumps
20 Overhead Lunge Steps (45#)
10 Pull ups (dead hang)

Time: 14:51

9/3/08

WOD
2 Rounds
50 Squats
50 Push ups
50 Lunge Steps
50 Sit-ups
50 Bench Dips

Time: 17:32

9/2/08

WOD
21-15-9
Front Squat (65#)
Shoulder Press (65#)
Back Extension
Pushups

Time: 13:28

9/1/08

WOD
Partners workout - 1-2-3-4-5-6-7-8-9-10
1st person completes 1 rep, 2nd completes 2, 3rd completes 3, 1st completes 4, 2nd completes 5, ... all complete 10 reps.

Burpees
Ring Rows
Power wheel rollouts
Pushups
KB Swings
Box Jumps
Jumping lunges
V-ups
Double Unders
Figure 8 upper cuts

8/31/08

WOD
Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 Box jumps. A Queen of diamonds would be 12 Burpees.

Diamonds = Burpees
Hearts = Box Jumps
Clubs = Ring Rows
Spades = V-ups
Jokers = sprint 400m/Row 500m

8/30/08

WOD
EDT every minute for 30 minutes
#1
3 Burpees
6 KB Swings
9 Pushups
#2
2 Ring Dips
4 Power wheel rollouts
6 Box Jumps

8/29/08

Rest Day

5K Row

8/28/08

WOD
10 Rounds
5 Burpees
5 Handstand Pushups
5 Tuck Jumps

Time: 9:11

It's good to have Feng back, and no matter what Sharon F. says I still believe I should be able to keep up with her. So what if I am more than twice her age.

8/27/08

WOD
10-9-8-7-6-5-4-3-2-1
Pushups
V-Ups
800m Run
1-2-3-4-5-6-7-8-9-10
Pushups
V-Ups
800m Run

Time: 17:38

8/26/08

WOD
#1
12 Push Presses (55#)
12 Pushups
12 Squats
Run 400m
#2
15 Thrusters (55#)
10 V-ups
5 Burpees
Run 400m
#3
15 Squats
10 Swings
5 Pushups
Run 400m
#4
10 Split Jerks (55#)
15 Swings
20 Weighted Sit-ups
Run 400m
#5
15 Shoulder Presses (55#)
10 Push Presses
5 Thrusters
Run 400m

Time: 23:18

I had the hardest time with the run. My left leg has been bothering me but only when I run. (?)

8/25/08

Rest Day

8/24/08

WOD
3 Rounds
50 Lunge Steps
50 Mountain Climbers
50 Sit-ups
50 Double Unders (still suck at these but at least I haven't given up on mastering this skill)

Time: 27:12 (if I could master the double unders this time would be greatly reduced)

Burpee Challenge: 39

I just came across this site http://www.marksdailyapple.com/what-is-the-primal-blueprint/ and already it is a favorite. Good information about healthy living!

8/23/08

WOD
8 minutes at each station, alternate between two movements, every minute for 8 minutes. Rest 1 minute before moving to next station.

Station 1
Sit-ups
Planks

Station 2
KB Swings
Dips

Station 3
Box Jumps
Ring Rows

8/22/08

WOD
10 KB Swings 1 Elevated Push up 1 Burpee
10 KB Swings 2 Elevated Push up 2 Burpee
10 KB Swings 3 Elevated Push up 3 Burpee
10 KB Swings 4 Elevated Push up 4 Burpee
10 KB Swings 5 Elevated Push up 5 Burpee
10 KB Swings 6 Elevated Push up 6 Burpee
10 KB Swings 7 Elevated Push up 7 Burpee
10 KB Swings 8 Elevated Push up 8 Burpee
10 KB Swings 9 Elevated Push up 9 Burpee
10 KB Swings 10 Elevated Push up 10 Burpee

Time: 11:12

Burpee Challenge: 38

8/21/08

WOD
Run 1.5 Miles
At each minute mark, alternate between 10 jumping lunges and 10 push ups (so at minute 1, do 10 jumping lunges, minute 2, 10 push ups, etc)
Continue in this fashion until you have finished 1.5 miles

8/20/08

WOD

Filthy Fifty (modified)

50 Box Jumps
50 Ring Rows

50 KB Swings (16K)

50 Lunge Steps

50 Sit-ups

50 Push ups

50 Push Presses (45#)

50 Supermans

50 Burpees

50 Double Unders (still suck at these)

Time: 26:48

Burpee Challenge: 36

8/19/08

WOD
Tabata
20:10 x 8
Row
Squats
Ring Rows
Pushups
Situps

Burpee Challenge: 35

8/18/08

Rest Day

2 mile run
100 weighted sit-ups
10 minutes stretching

Needed to loosen up these tight, old muscles.

Burpee Challenge: 34

8/17/08

WOD
21-15-9
Hang Power Clean (65#)
Push Press (65#)
Push up
Burpee

Time: 14:35
This work out got the best of me. Even the warm up proved to be tough so perhaps I can chalk it up to being tired.

Burpee Challenge: 33

8/16/08

WOD

Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 American KB Swings. A Queen of diamonds would be 12 V-ups.

Diamonds = V-ups
Hearts = American KB Swings
Spades = Pushups
Clubs = Lateral Hurdle Jumps
Jokers = sprint 400m

Burpee Challenge: 32

8/15/08

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (155#)
Front Squat (45#)
Push Press (45#)

8/14/08

WOD

5 Rounds
30 Box Jumps
30 Push ups
30 V-ups

Time: 24:19

Burpee Challenge:31

8/13/08

WOD
10 Bench Dips
15 Burpees
15 Bench Dips
15 Burpees
20 Bench Dips
15 Burpees
25 Bench Dips
15 Burpees
20 Bench Dips
15 Burpees
15 Bench Dips
15 Burpees
10 Bench Dips
15 Burpees

Time: 14:52

Burpee Challenge: 30

8/12/08

Rest Day

Burpee Challenge: 29

8/11/08

WOD
20-19-18...3-2-1
Double Unders
1-2-3-...18-19-20
Pushups

Burpee Challenge 28

8/10/08

WOD
50 Squats
40 V-ups
50 Lunge Steps
30 Flutter Kick (4 count)
50 Double Unders
20 Weighted Sit-ups (12K)
50 Box Jumps (Thanks to Howard we have awesome boxes)
10 L-Sits (10 each for 10 seconds)

Time: 17:52

Burpee Challenge: 27

8/9/08

WOD
Ladders
2-4-6-8-10...16-18-20
KB Swings (16K)
Thrusters (45#)
KB Snatches (12K)

2-4-6-8-10
Front Squats (45#)
Burpees

Burpee Challenge: 26

8/8/08

WOD
21-15-9
Shoulder Press (65#)
Bench dips
Handstand Pushups
Pull-ups
Back Extensions

Burpee Challenge: 25

8/7/08

WOD
10 Rounds
10 Pushups
10 Squats
10 Burpees

Time: 17:36

Burpee Challenge: 24

8/6/08

Warm-up
1 mile run
Tabata
20:10 X 8
Jump Ropes
Squats
Dips

WOD
3 Rounds
400m run
20 SDHP (KB 16k)
20 Pushups
20 Goblet Squats

Time: 18:25

Burpee Challenge: 23

8/5/08

Rest Day


Eric Allenbaugh: "Painful as it may be, a significant emotional event can be the catalyst for choosing a direction that serves us--and those around us -- more effectively. Look for the learning."

8/4/08

WOD
50-30-10
Burpees
Pushups
Squats
Sit-ups
Mountain Climbers
Flutter kicks (4 count)
400m run

Time: 34:15

Burpee Challenge: 21

8/3/08

Warm-up
Run 2 miles
3 Rounds
120 jump ropes
15 squats
10 ring rows
5 ring dips

WOD
10 Swings 1 Burpee
10 Swings 2 Burpees
10 Swings 3 Burpees
10 Swings 4 Burpees
10 Swings 5 Burpees
10 Swings 6 Burpees
10 Swings 7 Burpees
10 Swings 8 Burpees
10 Swings 9 Burpees
10 Swings 10 Burpees

Time: 7:20

Burpee Challenge: 20

8/2/08

WOD
Every minute on the minute for 10 minutes perform
10 push ups10 squats
Rest 2 minutes

Every minute on the minute for 10 minutes perform
20 Hand to Hand Kettlebell Swings
Rest 2 minutes

Every minute on the minute for 10 minutes perform
5 R Push Presses
5 L Push Presses
3 SDHP

50 Medicine Ball Situps

Burpee Challenge: 19

Run 5K

8/1/08

WOD
16-14-12-10-8-6-4-2
KB Cleans
KB Push Press
Figure 8

Time 21:15

Burpee Challenge:18

OK, Sharon F. I get it, payback is hell. Good workout!

7/31/08

Rest Day

5K run

Burpee Challenge: 17

Kettlebell Athletics -Kettlebell Training for Fitness & Sport: Some Old Kettlebell Training Video

7/30/08

WOD
400m run
70 Sit-ups
400m run
35 Flutter Kicks (4 count)
400m run
35 Flutter Kicks (4 count)
400m run
70 Sit-ups
400m run

Burpee Challenge: 16

7/29/08

WOD
5 Rounds
30 seconds KB Swings
30 seconds KB Front Squats

4 Rounds
30 seconds push press R
30 seconds push press L
30 seconds high pull

3 Rounds
1 minute Burpees
1 minute Lunges

5 Rounds
30 seconds sit-ups
30 seconds pushups

Burpee Challenge: 15

7/28/08

WOD
50-40-30-20-10
Double Unders (I suck at these)
25-20-15-10-5
Push Ups

Burpee Challenge: 14

"Good, better, best; never let it rest till your good is better and your better is best." Author Unknown

7/27/08

Rest Day

I took a nice long walk to loosen ups my legs after all the squats and running from last week.

Burpee Challenge: 13

7/26/08

WOD
400m run
40 flutter kicks
40 Good Mornings
40 squats
400m run
30 flutter kicks
30 Good Mornings
30 squats
400m run
20 flutter kicks
20 Good Mornings
20 squats
400m run
10 flutter kicks
10 Good Mornings
10 squats

Burpee Challenge: 12 burpees

7/25/08

Warm-up
1 mile run
3 Rounds
1 minute jump rope
1 minute sit-ups
1 minute squats

WOD
3 Rounds
50 Squats
40 Sit-ups
30 KB Swings
20 Push-ups
10 Power Wheel Roll Outs

Last round 400m run

Time: 21:10

100 Burpee Challenge
Day 11 - Completed 16 today to catch up.

"Exercise is king, nutrition is queen, pair them together and you have a kingdom." -Jack Lalanne

7/24/08

WOD
21-15-9
Ring Rows
Shoulder Press (65#)
Ring Dips

Compared to the ring rows and dips, the shoulder presses were easy.

7/23/08

WOD
Run 400m
50 Squats
Run 400m
25 Burpees
Run 400m
50 Squats
Run 400m
25 Burpees
Run 400m

We did this outside on the track. It was a beautiful morning (65 degrees), was able to watch the sun come up and get a good workout in at the sametime. What a great way to start the day!

7/22/08

WOD (CrossFit Philly)
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees

15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees

9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees Yay Burpees!

This workout was a whole lot harder than it looked.

7/21/08

WOD
21-15-9
Squat Clean (75#)
Dips

Handle every Stressful situation like a dog. If you can't eat it or play with it, Pee on it and walk away!

7/20/08

WOD
21-18-15-12-9-6-3
American KB Swings
Overhead Weighted Walking Lunges
V-Ups

Run 600m at start and finish

7/20/08

As a person that loves the heat and easily acclimates, I often hear endless complaints about "it's too hot" to workout. This article http://www.nytimes.com/2008/07/03/health/nutrition/03Best.html?ref=fitnessandnutrition has some tips for beating the heat when working out. It also supports the idea that you can acclimate to the heat.

7/19/08

WOD
50 American KB Swings
50 Pushups
50 Weighted Situps (12kg)
50 Russian KB Swings
50 Lateral Hurdle Jumps
50 Walking Lunges
50 Mountain Climbers
50 Double Unders

Thought about doing two rounds but it was a hot, humid morning and one round was sufficient.

7/18/08

WOD
21-15-9
Deadlifts (155#)
Handstand Pushups
Burpees (just for Sharon F)

Helen Keller: We can do anything we want to do if we stick to it long enough.

7/17/08

WOD
Run 400m
60 Pushups
100 V-ups
Run 800m
100 Weighted Sit-ups (12kg)
60 Pushups
Run 400m

* Substituted V-ups and weighted sit-ups for sit-ups, not sure why but definitely made it a bit more challenging.

7/16/08

WOD
Run 800m
3 rounds
5 Ring Dips
Run 8oom
5 rounds
3 Dead hang pullups
Run 800m
3 Rounds
5 Planche pushups
Run 800m

"Olympics will have an air of maturity"

I found this to be inspiring. I guess I can still dream of going to the Olympics, even at my age. Just need to figure out what event to compete in.

http://www.nationalpost.com/sports/story.html?id=649206

7/15/08

WOD
For Time:
100 Squats
40 Pushups
80 Squats
32 Pushups
60 Squats
24 Pushups
40 Squats
16 Pushups
20 Squats
8 Pushups

7/14/08

WOD
2 Rounds
10 Thrusters (45#)
Run 400m
10 Power Cleans (45#)
Run 400m
10 Back Squats (45#)
Run 400m

1 Round
10 Power Cleans to Thrusters to Back Squat to Push Press
Run 400m

*The weight felt light this morning but the run pushed me. The original workout called for a 200m run, pushing it to 400m allowed me to work on my speed as well as endurance.

7/13/08

WOD
5 Rounds
5 KB Snatches R
5 KB Snatches L
20 Goblet Squats
20 KB American Swings
Run 400m

Time:23:30

7/12/08

WOD
Tabata
20:10
*8 Rounds
Ring Pushups
Lunge Steps
Pushups
Front Squat 55#
Dips
KB Swings
Burpees

*Rotate to next exercise after 20 seconds
This was pretty tough especially the Ring Pushups after the Burpees.

Confucius: Choose a job you love and you will never have to work a day in your life.

7/11/08

WOD

3 Rounds:
30 Push Presses (45#)
30 Box Jumps
30 DB Swings (35#)
Farmers Carry (90#)
30 Burpees

7/10/08

WOD
125 pushups
600m run
150 v-ups and weighted sit-ups (alternated)
600m run
125 squats
600m run

7/9/08

WOD

7 rounds: (by 7th round my shoulders were shot, but I guess that is the idea)
21 Shoulder Press (65#)
21 Back Extensions

I am trying to incorporate more weight training into the workouts. I have been reading Greg Glassman's "A Theoretical Template for Crossfit's Programming" and trying to adjust my workouts accordingly, to get the maximum benefit.

7/8/08

WOD

5 Rounds of 20 reps each:

Double Unders
Pushups
Weighted Sit-ups (35#)
Weighted jumping lunges (45#)
Back extensions

7/7/08

WOD
5 Rounds
15 Deadlifts
12 Power Hang Cleans
9 Front Squats
6 Push Jerks

65#, was tough but could have gone to 75#. Sharon S kicked my butt today.

Chocolate Lovers

I am a huge fan of chocolate and found this little tidbit in the NYTimes interesting. http://bits.blogs.nytimes.com/2008/06/25/a-genetic-quest-for-better-chocolate/index.ht

7/6/08

WOD
10 Burpees
20 American KB Swings
30 Jumping Lunges
40 Double Unders
50 Pushups
40 Double Unders
30 Jumping Lunges
20 American KB Swings
10 Burpees

Time: 13:35

7/5/08

Rest Day

Substituted gardening for a crossfit workout. I would have preferred the crossfit workout, although, I really did need a rest day.

7/4/08

WOD
5 Rounds
10 American KB Swings
5 Burpees
10 Russian KB Swings
5 Burpees
10 Hand-to-hand KB Swings
5 Burpees
600m run last round

Diana Scharf Hunt: Goals are dreams with deadlines.

7/3/08

WOD*

50-40-30-20-10

DB Russian Swing (30#)
Pushups
Double Unders
Back Extensions

*Don't know if I was tired or what but this was a f...ing tough workout

7/2/08

WOD

10 Rounds:

15 Push Press (45#)
20 Box Jumps

Edmund Hillary: You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.

7/1/08

Warm up

100 jump ropes
10 double unders
15 squats
10 push ups
5 v-ups

WOD
50 Burpees
45 Squats
40 Pushups
35 Weighted Decline Sit-ups (25#)
30 Weighted Walking Lunges (Barbell)
25 Handstand Pushups
20 Box Jumps
15 Dead Hang Pullups

6/30/08

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Russian KB Swing
Pushup
KB Double Tap Hand-to-Hand Swing

6/29/08

Thrusters x 20
50 Double Unders
Thrusters x 16
40 Double Unders
Thrusters x 14
30 Double Unders
Thrusters x 12
20 Double Unders
Thrusters x 10
10 Double Unders
Thrusters x 8

Time: approx. 19 minutes

* These are two of my least favorite exercise

6/28/08

600m run
12 KB Snatches (R)
24 pushups
12 KB Snatches (L)
24 American KB Swings
12 KB C & J (R)
24 situps
12 KB C & J (L)
24 KB Figure 8 Upper Cut
600m run


Success is not final, failure is not fatal: it is the courage to continue that counts.”
Winston Churchill

6/27/08

Feng's Birthday Bonanza

3 rounds of 22 reps each:
Burpees
Jumping Squats
V-Ups
American KB Swings
Jumping Lunges
Pushups
Flutter Kicks
Mountain Climbers
Double Unders
Run 400m


"plans without actions are merely dreams" author unkown (quote sent by Sharon S.)

6/26/08

WOD
50 situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Dead Hang Pullups 5 x 3

Harvey Mackay: Ideas without action are worthless.

6/25/08

21-15-9
Clean (65#)
V-ups
Front Squats (65#)

Handstand Pushups 3 x 7

Dr. Wayne W. Dyer: You have a very powerful mind that can make anything happen as long as you keep yourself centered.

6/24/08

10-20-30-20-10
Pushups
Back Extensions
Box Jumps
Weighted Decline Sit-ups (25#)
Double Unders

Dead Hang Pullups 5 x 3

WOD
1 Mile Run
21-18-15-12-9-6-3 reps of:
American KB Swing
Pushup
Double Under

6/23/08

10-9-8-7-6-5-4-3-2-1

Clean (65#)
Double Unders
SDLHP (65#)
Box Jumps
Weighted Sit-ups (25#)

Handstand Pushups 3 x 5

Our greatest battles are that with our own minds.
Jameson Frank

6/22/08

Warm-up
1 mile run
3 rounds
100 jump ropes
15 squats
10 pushups
5 v-ups

WOD
Tabata 20:10
KB Hand2Hand Swing
Mountain Climbers
KB Cleans
Jumping Squats
KB Snatches (alternate R/L)
Double Unders/High Knees
Pushups
Hurdle Jumps

Tony Dorsett: To succeed... you need to find something to hold on to, something to motivate you, something to inspire you.

6/21/08

Saturday Morning @ the Park

Warm-up
1 mile run
3 rounds
Lunge Step (width of basketball court)
10 squats
Broad Jumps
10 pushups
Traveling Burpees
10 V-ups

WOD
400m Run
50 American KB Swings
400m Run
50 Pushups
400m Run
50 Sit-ups/V-ups/Roll-outs
400m Run
50 Squats
400m Run

Maxwell Maltz: We are built to conquer environment, solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.

6/20/08

Feng's Fabulous Friday

20-15-10-5

Burpees
Jumping Lunges
American KB Swings
Pushups
Russian KB Swings
Double Unders
V-ups

Ralph Waldo Emerson: We aim above the mark to hit the mark.

6/19/08

10 Box jumps
10 Deadlifts (55#)
10 Box jumps
10 Thrusters (55#)
10 Box jumps
10 Front Squats (55#)
10 Box jumps
10 Push Presses (55#)

2 rounds (Feng would have made us do 3)

Willam Faulkner: Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.

6/18/08

Hump Day WOD

9-15-21-15-9

Overhead Squat (45#)
Weighted Lunge Steps (45#)
Push-ups

Handstand push-ups 3 x 7

Emily Dickinson: We turn not older with years but newer every day.

6/16/08

Morning

5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

55#

AMRAP: 20 Minutes

Evening

600m Run
100 KB Swings
600m Run
75 KB Swings
600m Run
50 KB Swings
600m Run
25 KB Swings
600m Run

Earl Nightingale: Our attitude toward life determines life's attitude towards us.

6/15/08

3 Rounds

600m Run
50 Air Squats

Les Brown: Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.

6/14/08

WOD

Tabata 20:10 x 8

Jumping Squats
Power Wheel Roll outs
KB Clean
Push Press 55#
Lunge steps
American Swings
High Knee Jump Rope
Thruster 55#

Complete 8 rounds at each station

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor Vincent Lombardi

6/13/08

20-15-10-5

KB American Swing
Pushups
KB Goblet Squats
Burpees
Power Wheel Rollouts
Overhead Lunge Steps w/55#

600M run between rounds

Thanks Carla for joining me this morning.

"The greatest gift you can give someone is time" Unknown