Hero: "Jack"

Warm-up:

3/4 mile @ 9mph, 1/4 mile @ 11mph

Active Stretching

CF Hero Workout: "Jack"

Complete as many rounds as possible in 20 minutes of:

115/95 pound Push press, 10 reps (made it 2 rounds as Rx'd, then dropped to 95lbs)
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Total Rounds Completed: 9

6:00 Exercise Bike

Deadlifts & Push-ups

Warm-up:

1 mile (.85 @ 9mph, .15 @ 11mph)
Active Stretching

CFWoD for 9/27/10:
Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups
Total Time: 22:52

6:00 Exercise Bike

Pull-ups

CFWoD for 9/26/10:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.
Total Rounds: 10, plus 7 pull-ups

Muscle-ups & Thrusters

Warm-up:

1 mile, treadmill (started at 8mph and worked up to 11mph for the
last 1/4 mile)
Active Stretching

CFWoD for 9/17/10:
Three rounds, 9-6-and 3 reps, for time of:

Muscle-Up
95 pound barbell Thrusters
Total time: 8:43

I was definitely sore from Thursday's "triumphant return" so it took a bit to get going today. The hammies are particarly sore.

Back in the Saddle

I finally joined a gym up here in Oneonta and snuck out last night after Jamie went to bed for a solid workout. It was a rough one for my first trip back as it was either too long since my last workout or too soon since my last meal, but I managed to hold of Pukey the Clown and power through.

Warm-up:

1 mile (.85 @ 9mph, .15 at 11mph)

Active Stretching

CFWoD for 9/22/10:

For time:

25 x Walking lunge steps
20 x Pull-ups
50 x Box jumps, 20 inch box
20 x Tuck Jumps
25 x Dips
20 x Knees to elbows
30 x Dumbbell swings, 53lbs
30 x Sit-ups
20 x Hang squat cleans, 33 pound dumbells
30 x Push-press, 45lb bar
20 x Pull-ups

Total Time: 25:45 (I think I can shave 5-10 minutes off that. We'll see.)

Toes-to-Bar, Push-ups

Scaled CFoD for 9/14/2010:
5 Rounds of:

7 x Toes-to-bar - raise toes to pull-up bar, lower down slowly trying to hold 'L' position
15 x Push-ups

Managed to bang this out just before bed last night. Not the best workout, but better than nothing.

Thrusters & Pull-ups

CFWoD for 9/13/10

15-12-9:
125 lb Thrusters
Pull-ups
Total time: 11:25

Tabata Chuck Kellers:

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

GW #1

Garage Workout #1!

I took advantage of Jamie's naps today to clean stuff out of the basement, clear some space out of the garage, and put together the 'Ironman' bench I picked up on the cheap at Play It Again Sports. While cleaning out the basement, I came across an old weight set. It's not much; it's one of those Sears specials where the bar is sheathed in plastic and the weights are just concrete wrapped in plastic. Whatever, it's a start.

GW #1:

5 rounds of:

10 x 125lb Bench Press

10 x Burpees

15:00 run around the neighborhood, past the Soccer HoF, and back.

Poor Man's Fran

Poor Man's Fran

21-15-9 for time:
Pull-ups
Handstand Push-ups
Total Time: 5:02

Bodyweight Circuit

Not much maybe, but it's something...

10 rounds of:

10 x Push-ups
10 x Sit-ups
10 x Squats