Filthy 50

Warm-up:

5:00 @ 8.5 mph
Active Stretching

Filthy 50 for time:

50 x Box jumps w/ 18-inch box
50 x Jump pull-ups
50 x Kettlebell swings w/ 25lb bell
50/leg x Lunges
50 x K2Es
50 x Push-press, 35lb bar
50 x Back extensions
50 x Wall balls
50 x Burpees
50 x Kangaroo (Tuck) jumps
Total Time: 17:08

Compare to 03-24-09 (:12 slower than my fastest time, but with 25lb KB instead of 16KB.)

1:00 holding Tuck Planche ( :17, :15, :11, :18) - :18 is a PR.

Row 5K

Warm-up:

8:00 Elliptical Machine
Active Stretching

CFWoD for 12/29/09:
Row 5K

Total Time: 20:41

Tabata Workout

Warm-up:

5:00 Elliptical Machine
Active Stretching

Tabata Sets:
Thrusters w/ 15lb dumbbells:

13, 12, 12, 11, 9, 9, 9, 9

Treadmill:

@ 10mph and 7% incline

CKs:

14, 13, 11, 11, 10, 11, 9, 13

Box Jumps:

22, 20, 19, 16, 13, 12, 15, 22

Russian Twists w/ 25lb plate:

16, 16, 16, 12, 12, 13, 12, 15

Cabin Fever

Over the course of a busy day with family and friends, I threw in a round of the following circuit whenever the opportunity presented itself:

Cabin Fever Circuit:

20 x Push-ups
20 x Crunches
20 x Squats
Total for the day: 11 rounds

Barefoot Circuit

Active Stretching


Barefoot Circuit for time:
2 rounds of:

10 x Burpees
10 x Crunches
10 x Pull-ups
10 x Squats
10 x Newspaper Leg Lifts
10 x Mahlers
10 x Newspaper Leg Lifts
10 x Push-ups
10 x Crunches
10 x K2Es
Total Time: 10:04

Deadlifts and HS Push-ups

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFWoD for 12/21/2009:
21-15-9 for time:

Deadlifts @ 175lbs
Handstand Push-ups
Total Time: 7:57

5 x Suicides w/ 1:00 rest bet each

4:00 Exercise Bike

Misc

While I didn't do anything that I'd consider a workout proper over the weekend, I try to never be truly idle.  Usually I don't bother putting this stuff down, byt for the sake of filling out a light month, here are some quick ramblings.  Exercise this weekend included but isn't limited to:

• continued work on the front lever and planche (I dedicate a few minutes every night to this little endeavor)
• DDR dance-off with the neighbors
• single-leg squats
• dips 
• push-ups
• pull-ups
• crunches
• super leg-lifts (where you lift your legs all the way up and over until your toes touch the floor over your head)
• shoveling snow (left fore-arm isn't pleased about that)
  

Tabata Workout

Warm-up:

100 x Jumping Jacks
Active Stretching

Tabata Sets:
Push-ups, hands out wide:

33, 33, 25, 16, 18, 13, 12, 11

Jump Pull-ups:

32, 34, 34, 35, 32, 33, 33, 35

Front Squats w/ 5' bar:

13, 11, 11, 9, 8, 8, 7, 8

Inclined Sit-ups:

12, 11, 11, 11, 11, 10, 10, 10

Pull-ups & Handstand Push-ups

Warm-up:
5:00 Rowing Machine
Active Stretching

CFWoD for 12/16/2009:
For time:

21 Pull-ups (strict)
21 Handstand Push-ups
18 Pull-ups (strict)
18 Handstand Push-ups
15 Pull-ups (kipping)
15 Handstand Push-ups
12 Pull-ups (kipping)
12 Handstand Push-ups
9 Pull-ups (kipping)
9 Handstand Push-ups
6 Pull-ups (kipping)
6 Handstand Push-ups
3 Pull-ups (strict)
3 Handstand Push-ups
Total Time: 19:15


(The push-ups definitely got shallower as time went by but I'm happy I was able to crank out the last 3 strict pull-ups.)

5:00 Elliptical Machine

Turkish Get-ups and Sumo Deadlift High Pulls

Warm-up:

1 mile @ 8.5mph
Active Stretching

CFWoD for Dec. 13th, 2009:

Complete as many rounds as possible in 20 min of:

50 x Sumo Deadlift, High-pull w/ standard bar
26 x Turkish Get-ups w/ 25lb Kettlebell (alt. arms)
Total Completed: 1 round + 50 x SDHPs + 16 x TGUs

:30 holding Tuck Planche (:12, :10, :6, :2)
1:00 holding "Frog Stand" Planche
1:00 holding Front Tuck Lever

Ultisquash

Mel, JR, and I headed down to PA, after a brief layover in Princeton to kidnap Raph, for some Ultisquash.  Had a lot of fun, got in a good workout, and survived mostly unscathed. 

CF Gymnastics Training

Warm-up:

10:00 Elliptical Machine (the little s#*ts managed to break _both_ treadmills since Wed.)
Active Stretching

CFWoD for Dec 11th, 2009
Complete five rounds of:

7 x From a bar, lower yourself, from an inverted hang in tuck position, slowly, with straight arms (demo clip)
15 x Plyo Clap Push-ups

Lumberjack 20

Warm-up:

10:00 Exercise Bike
Active Stretching

Lumberjack 20 (scaled down a bit):

20 x Deadlifts @ 155lbs
Run 1:00 @ 10mph
20/arm x Single-arm Kettlebell Swings @ 25lbs
Run 1:00 @ 10mph
20 x Overhead Squats @ 55lbs
Run 1:00 @ 10mph
20 x Burpees
Run 1:00 @ 10mph
20 x Pull-ups
Run 1:00 @ 10mph
20 x Box-Jumps
Run 1:00 @ 10mph
20 x Dumbbell cleans w/ 25lb dumbbells
Run 1:00 @ 10mph
Total Time: 31:10

Baby Hill Sprints & Muscle-ups

5:40 Run



10 x Hill Sprints (9:32)

1:17 Run

11 x Muscle-ups (7+4)


3:24 Run

Split Jerks, etc

Warm-up:

1 mile @ 8.5mph
Active Stretching

Split Jerks:

10 x empty bar to work on form
5 x 85lbs
5 x 95lbs
5 x 105lbs
1 x 115lbs
1 x 125lbs
1 x 135lbs
1 x 135lbs
1 x 145lbs
1 x 145lbs
1 x 155lbs


(I was confused on the exercise terminology.  Technically, I did split snatches up to 145lbs.  145 was too heavy for me to snatch so at that point I did jerks.)

5:00 Exercise Bike


10 x Pull-ups w/ 25lb vest
10 x Chin-ups 2 /25lb vest

2 x 1:15 holding Frog Stand Planche
1 x 1:00 holding Tuck Front Lever

50 x Inclined Sit-ups

25/side x Standing Russian Twist w/ Medicine Ball

Rowing, Back Extensions & Sit-ups

Warm-up:

5:00 Exercise Bike
Active Stretching

CFWoD for December 4th, 2009:

Row 1000 meters

Then 21-15-9 reps of:

GHD Situps
Back Extensions
Total Time: 12:50

2:00 Holding "Frog Stand" Planche (2 x 1:00)

1:00 Holding Front Lever Tuck (:40+:20)

1/2 Miles and Power Cleans

Warm-up:

Active Stretching
Burgener Warm-up ( explanation | demo )

CFWoD for December 12th, 2009:
Complete 3 rounds for time of:

Run 1/2 Mile @ 9 mph
21 x Power Cleans @ 105lbs
Total Time: 25:00 (6:45 + 8:15 + 10:00)

1:00 holding "Frog Stand" Planche (:30 + :20 + :10)

1:00 holding Front Lever Tuck (:20 + :20 + :10 + :10)

7:00 Exercise Bike

Thrusters & Pull-ups

Warm-up:

1 mile @ 8.5 mph
Active Stretching

15-12-9 for time:

Thrusters, right arm w/ 35lb dumbbell
Thrusters, left arm w/ 35lb dumbbell
Pull-ups w/ 25lb weight vest
Total time: ~15:00

1:00 holding "frog stand" planche (:35 + :25)

:10 holding front lever tuck (2 x :5 [abs cramped up on this one = FAIL])

40 x Dips (35 + 5)