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.
Rogue Fitness
Saturday, November 29, 2008
Friday, November 28, 2008
11/28/08
WOD
Ladders
1 - 10
Box Jumps
KB Push Jerk
Dips
KB Cleans
Weighted Situps
KB Snatches (r)
KB Snatches (l)
Ladders
1 - 10
Box Jumps
KB Push Jerk
Dips
KB Cleans
Weighted Situps
KB Snatches (r)
KB Snatches (l)
Thursday, November 27, 2008
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
"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
Wednesday, November 26, 2008
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.
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.
Tuesday, November 25, 2008
Monday, November 24, 2008
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.
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.
Sunday, November 23, 2008
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.
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.
Saturday, November 22, 2008
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.
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.
Friday, November 21, 2008
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
"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.
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.
Wednesday, November 19, 2008
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.
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.
Tuesday, November 18, 2008
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.
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.
Monday, November 17, 2008
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
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
11/15/08
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.
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.
Friday, November 14, 2008
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.
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.
Thursday, November 13, 2008
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.
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.
Wednesday, November 12, 2008
Tuesday, November 11, 2008
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.
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.
Sunday, November 9, 2008
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
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
Saturday, November 8, 2008
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
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
Wednesday, November 5, 2008
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
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
Tuesday, November 4, 2008
Sunday, November 2, 2008
Saturday, November 1, 2008
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.
"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.
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