Row 1000 meters
25 Double unders jump rope
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Friday, November 9, 2007
November 9th, 2007
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Nov. 7th, 2007
For time:
50 Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Military Press 75#
Run 400 meters
50 Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Military Press 75#
Run 400 meters
Just had to add this photo. Motivation, I say.
Thursday, May 24, 2007
THURSDAY, 5/24 PLAN FOR FRIDAY
PLAN FOR THURS:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
COMPLETED:
9 Rounds
Times:
1. 2:35
2. 4:26
3. 6:15
4. 8:01
5. 10:19
6. 12:18
7. 15:20
8. 17:25
9. 19:48
PLAN FOR FRIDAY:
Deadlift 1-1-1-1-1-1-1 reps
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
COMPLETED:
9 Rounds
Times:
1. 2:35
2. 4:26
3. 6:15
4. 8:01
5. 10:19
6. 12:18
7. 15:20
8. 17:25
9. 19:48
PLAN FOR FRIDAY:
Deadlift 1-1-1-1-1-1-1 reps
Tuesday, May 22, 2007
ACTIVITY FOR TUES
PLAN:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
COMPLETED:
Four rounds for time of:
Run 800 meters
25 Sit-ups
Time: 21:23
WEDNESDAY is going to be a day of golf in a tournament.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
COMPLETED:
Four rounds for time of:
Run 800 meters
25 Sit-ups
Time: 21:23
WEDNESDAY is going to be a day of golf in a tournament.
Monday, May 21, 2007
ACTIVITY FOR MONDAY, PLAN FOR TUES
PLAN WAS TO:
Four rounds for time of:
5 Muscle-ups
50 Squats
COMPLETED:
15 Dips, 15 pull downs
50 squats
Time 18:12
PLAN FOR TUES:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Four rounds for time of:
5 Muscle-ups
50 Squats
COMPLETED:
15 Dips, 15 pull downs
50 squats
Time 18:12
PLAN FOR TUES:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Sunday, May 20, 2007
SUNDAY ACTIVITY, PLAN FOR MONDAY
PLAN FOR SUNDAY:
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
COMPLETED:
Five rounds for time of:
650 meter run
95 pound Overhead squat, 10 reps
FOR TIME OF 24:39
PLAN FOR MONDAY
Four rounds for time of:
5 Muscle-ups
50 Squats
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
COMPLETED:
Five rounds for time of:
650 meter run
95 pound Overhead squat, 10 reps
FOR TIME OF 24:39
PLAN FOR MONDAY
Four rounds for time of:
5 Muscle-ups
50 Squats
ACTIVITY FOR FRIDAY, SAT = REST DAY
I need to get some rings for the gym to do some of these exercises. Also a pull up bar. Going to do inverted pushups instead.
Saturday is rest day.
Saturday is rest day.
Thursday, May 17, 2007
ACTIVITY FOR THURSDAY, PLAN FOR FRIDAY
Here was the plan:
Push press 3-3-3-3-3-3-3 reps
Completed task using 115# (Am I weak, or what?) Really, it did have to do with technique.
PLAN FOR FRIDAY:
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.
Push press 3-3-3-3-3-3-3 reps
Completed task using 115# (Am I weak, or what?) Really, it did have to do with technique.
PLAN FOR FRIDAY:
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.
Wednesday, May 16, 2007
WED ACTIV, THURS PLAN
Here was the plan:
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Able to complete:
Walking lunge, 50 feet w/ 15# weights
30 squats
10 Burpee (since I don't have a back extension machine, I incorporated more thigh work)
I thought I could complete this without probs, but crap. I seriously am out of shape. The first round was OK, but the second round hurt. By the third round on the lunges, I could feel my hip extensors weakening. The squats on the third round were also weak with me picking up my heels of the ground. Tried to correct it, but it hurt (the good hurt, that is) I also felt as if I was jumping 2 inches off the ground with the burpees.
Plan for Thurs:
Push press 3-3-3-3-3-3-3 reps
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Able to complete:
Walking lunge, 50 feet w/ 15# weights
30 squats
10 Burpee (since I don't have a back extension machine, I incorporated more thigh work)
I thought I could complete this without probs, but crap. I seriously am out of shape. The first round was OK, but the second round hurt. By the third round on the lunges, I could feel my hip extensors weakening. The squats on the third round were also weak with me picking up my heels of the ground. Tried to correct it, but it hurt (the good hurt, that is) I also felt as if I was jumping 2 inches off the ground with the burpees.
Plan for Thurs:
Push press 3-3-3-3-3-3-3 reps
WEDNESDAY, 5/16
Plan today is scheduled to do
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Monday, May 14, 2007
MONDAY ACTIV & PLAN FOR TUES IS REST
Today I was supposed to do:
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Again, I am just getting started so I modified it to:
15-12-9 reps of:
95# Hang power cleans (need to gain core strength before going up in weight)
120# lat pull down
45# bench dips
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Again, I am just getting started so I modified it to:
15-12-9 reps of:
95# Hang power cleans (need to gain core strength before going up in weight)
120# lat pull down
45# bench dips
Sunday, May 13, 2007
Plan for Monday, May 13th
15-12-9 reps of:
155 pound Hang power cleans (doubt I can do 155#, but I may work up to it)
Muscle-ups (I need rings for this of which I don't have, so I may have to combine pull ups, followed by dips)
I was watching videos and saw a brutal system. They called it "Annie are you OK"
155 pound Hang power cleans (doubt I can do 155#, but I may work up to it)
Muscle-ups (I need rings for this of which I don't have, so I may have to combine pull ups, followed by dips)
I was watching videos and saw a brutal system. They called it "Annie are you OK"
FIRST DAY
One of my friends told me about this website that helps him out in planning workouts. That is one of my problems. Their basis is quick short workouts for maximum benefit. Here it is: www.crossfit.com
I looked at the workout videos and was highly impressed with their skills and capabilities. Looking at the workouts, I had to modify one to deal with the gym here at work. The date I chose was May 6th.
Plan was to:
Complete as many rounds as you can in twenty minutes of:
1. 35 pound barbell Thruster, 7 reps
2. Weighted pull-up, 50 lbs, 7 reps
During the exercise, I had to change the pull-ups to a seated row. I started out at 110# ,but may need to decrease the weight in order to get 7 reps. The barbells could probably be at 35 lbs for the barbell thruster as I didn't have much problems with that weight. This just goes to show how weak I am, I only completed 15 minutes.
Beginning weight: 184#
BMI is 28 which is considered overweight. http://www.healthmonitor.com/BMI.htm
The funny part about that is that I am supposed to be 160# in order to be considered normal and not overweight. Let's calculate that: 24# to lose. That is 13% of my body weight. So if I have 20% fat as determined by water weighing, I need to have only 7% body fat to get down to normal. Hmmmm. Can I do that? I going to give it my all.
I looked at the workout videos and was highly impressed with their skills and capabilities. Looking at the workouts, I had to modify one to deal with the gym here at work. The date I chose was May 6th.
Plan was to:
Complete as many rounds as you can in twenty minutes of:
1. 35 pound barbell Thruster, 7 reps
2. Weighted pull-up, 50 lbs, 7 reps
During the exercise, I had to change the pull-ups to a seated row. I started out at 110# ,but may need to decrease the weight in order to get 7 reps. The barbells could probably be at 35 lbs for the barbell thruster as I didn't have much problems with that weight. This just goes to show how weak I am, I only completed 15 minutes.
Beginning weight: 184#
BMI is 28 which is considered overweight. http://www.healthmonitor.com/BMI.htm
The funny part about that is that I am supposed to be 160# in order to be considered normal and not overweight. Let's calculate that: 24# to lose. That is 13% of my body weight. So if I have 20% fat as determined by water weighing, I need to have only 7% body fat to get down to normal. Hmmmm. Can I do that? I going to give it my all.
Subscribe to:
Comments (Atom)