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