Barefoot Circuit

Warm-up:

Active Stretching

Barefoot Circuit
5 Rounds of:

5 x Burpees
10 x Push-ups
15/leg x Mountain Climbers
20 x Squats
25 x Crunches
Total Time: 7:30

More Shoveling, etc

Spent a good portion of the morning shoveling out once again.  Later on in the afternoon I through in 10 Burpees/Mahler combos, 10 chin-ups, and 50 push-ups.

Sammy I-V

Warm-up:

3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching

Sammy I-V:

3x
50 Ricochet Jumps
10 Push-ups
30 sec rest

2x
10 Box Jump w/ 180 degree turn
5 Divebombers
30 sec rest

2x
10/legs Plyo Box March
10 Pike Push-ups, feet on box
30 sec rest

3x
5 per leg Low Squat Jump into Jump Lunge
10 one-hand push-ups (x5 each arm)
30 sec rest

3x
5/leg Power Skip
30 sec rest

1x
1/2 Tabata Set of Split Jumps (:20 on, :10 rest), focus on pumping arms
1:00 rest

3x
8 Consecutive Kangaroo Jumps
10 clap push-ups
30 sec rest

Fighter Challenge

Warm-up:

Active Stretching

Crossfit Fighter Challenge:
21-18-15-12-9-6 reps for time:

75lb Thrusters
75lb Sumo-Deadlift High-Pull
Burpees
Wall Balls
25lb Kettlebell Swings
Run for Calories
Total Time: 37:45

Air Force WoD

Warm-up:

1 mile @ 9mph
Active Stretching

Air Force WoD:
For Time (using 95# bar):

4 x Burpees
20 x Thrusters
4 x Burpees
20 x Sumo Deadlift High-pulls
4 x Burpees
20 x Push Jerks
4 x Burpees
20 x Overhead Squats
4 x Burpees
20 x Front Squats
4 x Burpees
Total Time: 13:54

7:00 Exercise Bike

Gym-Nasty

Warm-up:

5:00 Elliptical Machine
Active Stretching

Gym-Nasty:
For time:

2K Rowing
50 x Burpees
100 x Lateral Bounds
Total Time: 15:13

9:00 Exercise Bike

25 x Chin-ups w/ weight vest

Baby Joggin'

Mary Ellen, Jamie, and I ran into town today, did some grocery shopping and walked back home. 

Thrusters & Pull-ups

Warm-up:

1 mile @ 9 mph
Active Stretching

CFWoD for 2/19/10:
5 rounds for max reps of the following:

2/3 Bodyweight Thrusters (115lbs)
Pull-ups

Round:	1	2	3	4	5
Thrusters:	10	7	7	5	5
Pull-ups:	25	18	17	17	19

Linda

Warm-up:

10:00 Elliptical Machine
Active Stretching

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185lbs
Bench press: 125lbs
Clean: 85lbs (too light. did power snatches for the last three)

Tabata This!

Warm-up:

1 mile @ 8.5mph
Active Stretching

Tabata This!
Pull-ups:

15, 14, 7, 4, 4, 4, 6, 4

1:00 minute rest

Push-ups:

31, 28, 16, 16, 13, 12, 10, 10

1:00 minute rest

Sit-ups:

14, 13, 12, 11, 9, 9, 8, 10

1:00 minute rest

Rowing Machine (Calories):

4, 6, 6, 6, 6, 6, 6, 7

1:00 minute rest

Squats:

20, 20, 20, 21, 21, 21, 21, 24

10/leg Backboard Touches

Old Fashioned Ass Whooping

Warm-up:

5:00 Jumping Rope
Active Stretching

Old Fashioned Ass Whooping:

Complete as many rounds as possible in 20 minutes of:
1 x 140 yard suicide (cones at 8 yds, 14 yds, 20 yds, 28 yds)
20 x body-weight squats
10 x push-ups
Total rounds completed: 16

1:00 Holding Tuck Planche (5 sets)
5 x Press to hand-stand (using wall as spotter)

Bodyweight Circuit

Bodyweight Circuit
15 rounds for time of:

4 x Hand-stand Push-ups
8 x Sumo Squats
12 x TOs
Total Time: 10:38

Couples' Yoga

Mary Ellen and I went to the SOMA Center of Highland Park for 2 hours of yoga.  Gettin' my Namaste on for some serious strength, balance, and relaxation.

Wall balls and Pull-ups

Warm-up:

10:00 Elliptical Machine
Active Stretching

CFWoD for 2/10/10:
For time:

50 x Wall Balls
15 x Tuck Pull-ups
40 x Wall Balls
12 x Tuck Pull-ups
30 x Wall Balls
9 x Tuck Pull-ups

20 x Wall Balls
6 x Tuck Pull-ups
Total time: 11:28

10:00 Exercise Bike

Rowing, Power Cleans, and Thrusters

Warm-up:

5:00 Jumping Rope
Active Stretching

CFWoD for 2/11/10:
5 rounds for time of:

Row 500m
12 x 135lb Power Cleans
15 x 95lb Thrusters
Total Time: 38:26

Snow Shoveling, Squats, Burpees & Mahlers

At least 15" of heavy snow blanketed Highland Park, coupled with the town waiting until 8pm to plow all that snow into my driveway meant 3 separate snow shoveling expeditions.  Talk about functional, full body training.  Adding to that, I also threw in the following:

4 Rounds of:

50 x Squats
5 x Burpee + Mahler Combo

Snow Shoveling, Pull-ups, Dips and Burpees

I spent the morning shoveling out the house and helping dig out the neighbors.  After that it was into the warmth for some college basketball followed by a quick circuit.

Circuit:
5 rounds of:

10 x Pull-ups
10 x Iron Gym Dips
10 x Burpees

Inverted Hangs and SDHP

Warm-up:

2:00 Jumping Rope (got annoyed at myself and stopped)
5:00 Exercise Bike
Active Stretching

CFWoD for 2/5/10:
15-12-9-6-3 rep rounds of:

105 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

Witch's Brew

Warm-up:

100 x Jumping Jacks
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 105lbs, Rd 2: 125lbs, Rd 3: 145lbs, Rd 4: 155lbs

Kelly

Warm-up:

6:00 Jumping Rope
Active Stretching

KELLY
5 rounds for time of:

400m run (1:30 @ 10mph)
30 x Box Jumps
30 x Wall Balls
Total Time: 22:21

6:00 Exercise Bike

1:00 holding tuck front lever

Tabata Mash-up

Warm-up:

5:00 Jumping Rope
Active Stretching

Tabata Mash-up:

8 x (:20 exercise 1, :10 rest, :20 exercise 2, :10 rest, :20 exercise 3, :10 rest)

1. Push-ups: 33, 31, 29, 21, 20, 20, 23, 25
2. Lateral Agility Bounds:17, 17, 18, 15, 15, 15, 16, 17
3. TOs: 21, 20, 17, 17, 15, 17, 16, 13

5:00 Exercise Bike

Tabata Treadmill:

8 x :20 @ 10mph, 7% incline, :10 rest

3:00 walk @ 3mph


15 x Chin-ups w/ weight vest


25 x Mahlers (3:00)


5:00 Exercise Bike