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!