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
Rogue Fitness
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Sunday, December 28, 2008
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!
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.
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.
Saturday, December 27, 2008
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
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.
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 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.
Wednesday, December 24, 2008
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.
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.
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.
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.
Sunday, December 21, 2008
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.
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#)
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#)
Thursday, December 18, 2008
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
3 rounds
21/2 minutes
200m sprint
Push ups
21/2 minutes
200m sprint
Sit ups
21/2 minutes
200m sprint
Squats
Tuesday, December 16, 2008
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
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.
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.
Sunday, December 14, 2008
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
AMRAP in 20 minutes
15 Pull ups
15 Ring push ups
15 Arm Haulers
15 Weighted sit ups
5 rounds plus 6 pull ups
Saturday, December 13, 2008
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.
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.
Friday, December 12, 2008
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.
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.
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.
Wednesday, December 10, 2008
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
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
Tuesday, December 9, 2008
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
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
Monday, December 8, 2008
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.
"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.
Sunday, December 7, 2008
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
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
Friday, December 5, 2008
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).
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).
Thursday, December 4, 2008
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.
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.
Wednesday, December 3, 2008
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