Half-Filthy 50

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Half-Filthy 50 for time:

25 Box Jumps w/ 18-inch box
25 Jump Pull-ups
25 Kettleball Swings w/ 25lb ball
25 Lunges per leg (stationary lunges)
25 Knees-to-Elbows
25 Push-Press w/ standard bar
25 Back Extensions
25 Wall Balls
25 Burpees
25 Kangaroo Jumps
Total Time: 7:29

5:00 Exercise bike

CFWoD: "Michael" plus some Elliptical

Warm-up:

10:00 Elliptical
Active Stretching

CFWod: "Michael"

Three rounds for time of:
Run 800m (3:00 @ 10mph)
50 x Superman back extensions
50 x Crunches
Total Time: 15:42

Cool-down:

10:00 Elliptical

Leaves, Disc Golf, & Quick Circuit Workout

Mel and I returned yesterday from a relaxing cruise to the Bahamas bloated from endless buffets, and lazy from being waited on hand and foot. I'd like to think that I didn't blow 10 months of (logged) workouts on one cruise, but I'm not so sure. We did get in a fair amount of walking, some solid swimming, and lots of throws in high wind, so it wasn't a total waste - not to mention the whole relax n' recharge value. Plus, it helped me avoid thinking about that place I'd spent every Halloween weekend since '98...

I eased my way back into the workout routine today with the following:

A couple of hours raking leaves

18 holes of disc golf (-2 on the day)

Quick Circuit Workout:

5 rounds for time of:
10 x mahlers
10 x push-ups
10 x burpees
10 x squats
Total Time: 8:43

Lee's 666 Workout

Warm-up:

Tabata Chuck Kellers (treadmill was in use!)
1 mile @ 8.5 mph
Active Stretching

Lee's 666 Workout:
I. First 6

2 rounds of:
10 x Jump rope w/ weighted rope
10 x Wall Balls
10 x Plyo Box Ski Slides
10 x Push-ups
10 x Plyo Box Step Ups (Up-Up-Down-Down)
10 x Jump rope w/ weighted rope

II. Second 6

2 rounds w/ weight vest of:
10 x 80 Jumps
10 x Explosive Throws on Plyometric Box.
3 x Hurdle hops
10 x Seated Medicine ball throw
10 x Mountain Climbers
10 x Walking lunges (2 forward, 1 back)

III. Third 6

2 rounds of:
½ Pyramid lunges (10-8-6-4-2)
10 yards of Side Winders with ankle bands
10 x Dumbbell Carry (40 lbs or higher)
10 x Box jumps
10 x Push-ups
10 x Overhead Squats w/ medicine ball

Each phase was set up before hand so that you ran ~10 yards from one exercise to the next.

Friendly Competition, Part III

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Jamaal Circuit:
3 rounds for time of:

10/leg x reverse over-head split squat w/ full twist using standard bar
10 x Plyo Clap Push-ups
10/leg x Plyo Box March
10 x Pull-ups
10 x Kettle-bell swings, 25lb KB
10 x Box Jumps
10 x Standing Russian Twists w/ medicine ball
10 x Front Squats w/ vertical medicine ball toss
10/side x lateral bounds w/ 15lb dumbbell
10 x Superman back extensions
Total time: 19:59

10:00 Elliptical Machine

DB Snatch, Chin-ups, etc

Warm-up:

10:00 Rowing Machine
Active Stretching

21-15-9:

Dumbbell Snatch, left @ 20lbs
Dumbbell Snatch, right @ 20lbs
Chin-ups

10/leg x Pistol Squats

10/side x Corkscrew w/ 35lb plate

30 x Swiss ball crunches

30 x Back Extensions

This ended up being a difficult workout for me because I didn't eat enough and was starving before I even got to the gym. I have a tough time staying focused (on anything other than my stomach) when I'm hungry.

Maintenance Run

I tagged along with Mary Ellen and, as she went to tai kwon do to learn fancy new ways to kick things, I ran through Bridgewater to Boundbrook and back again.

Maintenance Run:

5:00 run
20:00 fartlek intervals, 1:00 hard, :30 easy
10:00 run

Friendly Competition, Part II

Last week, it was the Pull-ups/Push-ups/Squats challenge from Crossfit. This week, I put something together myself along those same lines.

Warm-up:

10:00 Elliptical Machine (139 Calories)
Active Stretching

Friendly Competition, Part II
10 rounds for time of:

10 x Burpees
10 x Mahlers
10 x Jump Pull-ups
Total Time: 17:06

Cool-down:

8:00 Exercise Bike

CFrosty Circuit II, CKs and core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFrosty Circuit II:
Medicine Ball Routine (part 1):

20 x front-squat vertical toss
20 x sumo-squat backwards toss (against wall w/ catch)
25/side x standing Russian Twist
20/side x chest throws in lunge position (against wall w/ catch)

Functional Lifts (part 2):

2 Sets of:
10 x Hang Clean @ 105lbs
10/leg x Split Drops w/ 15lb Dumbbells
:30 Overhead Squats as fast as possible w/ proper form (35 reps, 34 reps)
8 x Walking Superman Push-ups
10/leg x Pistol Squats w/ toe touch

Tabata Chuck Kellers:

16, 15, 14, 14, 13, 13, 13, 13

Core:

30 x Supermans
30 x Oblique crunches, right
30 x Oblique crunches, left
30 x Back Extensions

Tabata Cardio and some Core

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Cardio Set:
Tabata Treadmill, 10 mph, 7 incline

Tabata Elliptical Machine

Tabata Exercise Bike

Tabata Rowing Machine

Core:

30 x Supermans
30 x V-ups
30 x Back extensions