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.