Thursday Circuit

Completed 6 rounds in 17min

15 - 125lb Machine Preacher Curls
15 - 110lb Machine Skull Crushers
15 - 65lb Machine Military Press
20 - Crunches

Random Wednesday

Scaled a 25ft Rock Wall 3 times on hard, moderate, and easy. Then completed a 5mile run at 8:20 pace.

Tuesday Quick One

Completed for time. Finished this one in about 16min.

15 - 190lb Lat Pulldown
15 - pushups
15 - Ab ball crunches
12 - 190lb Lat Pulldown
12 - pushups
12 - Ab ball crunches
9 - 190lb Lat Pulldown
9 - pushups
9 - Ab ball crunches
5 - 190lb Lat Pulldown
5 - pushups
5 - Ab ball crunches
3 - 190lb Lat Pulldown
3 - pushups
3 - Ab ball crunches

10 - burpees

3 sets of the following
========================
10 - 70lb deadlifts using DBs
10 - R/L 35lb standing DB curls
10 - 35lb standing military press

Finished with 10 burpees and a .5mile walk

This was kinda easy, but good for a vacation workout!

36 times for Saturday's Hotel Stay

36 Times
Completed 4 rounds with varying squat exercises.

Round 1:
36 - Pushups
36 - Prisoner Squats
36 - Crunches

Round 2:
36 - Pushups
36 - Stationary Lunge
36 - Crunches

Round 3:
36 - Pushups
36 - Alt. Lunge Jump
36 - Crunches

Round 4:
36 - Pushups
36 - Vertical Squat Jump
36 - Crunches

Simple Tuesday

Compplete as many rounds in 20min. We completed 8 round in just under 20min:

10 - Pullups
7 - R/L/C ab corkscrews
10 - perfect pushups
15 - 12lb medicine ball raises with squat on Bosu

Monday Gym

Forgot to time this one, completed 4 rounds in what seemed like about 20min. The gym sucks because you have to waste time walkin all over the place to keep it goin.

10 - 90lb straight bar thrusters
10 - R/L 35lb DB curls seated
20 - R/L side crunches
15 - dips
30 - ab machine crunches

Found this at another crossfit blog:

Artic Trail Run

Completed a 2.35 mile run at a 9:10min pace. It was cold, getting dark, and hard to see the trail.

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X-Fitskis Thursday

Complete as many rounds in 20 min. We were able to get 8 in a little over 20 flat.

12 - burpees
30 - ab ball crunches
10 - 65lb straight bar curls
30 - 12lb medicine ball ab twists

Lift Run Lift

Completed a gym circuit followed by a run and finshed with some more free weights.

3 rounds:
10 - pullups
10 - 20lb. DB front raises
10 - 20lb. DB lat raises
10 - 20lb. Bent over DB flys
20 - crunches

2 Rounds:
10 - R/L leg elevated Bosu pushups
30 - ab ball crunches

5k @ 8min pace

3 Rounds:
15 - 60lb ez bar curls
20 - 40lb DB overhead tricep ext.
15 - 230lb machine shrugs

Stretching

Gym Basics

Start with a 2m run at 7:40 pace. Then move to some quick circuit training with free weights. Completed 3 rounds with little to no time in between. Followed up the entire workout with 15 neutral grip pullups. Pretty quick workout for the gym.

12 - 50lb DB press
12 - 30lb alt. DB curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

12 - 60lb DB press
12 - 30lb alt. DB hammer curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

12 - 70lb DB press
12 - 30lb alt. DB curls
12 - 80lb ez bar skull crushers
8 - 80lb ez bar close grip press

36 Times

Completed 4 rounds with varying squat exercises.

Round 1:
36 - Pushups
36 - Prisoner Squats
36 - Crunches

Round 2:
36 - Pushups
36 - Stationary Lunge
36 - Crunches

Round 3:
36 - Pushups
36 - Alt. Lunge Jump
36 - Crunches

Round 4:
36 - Pushups
36 - Vertical Squat Jump
36 - Crunches

Buurrrr Monday Roar!

10 Rounds total was our goal!

10-Pullups
20-Ball Crunches
10-95 lb. Thrusters
20-Bicycle Crunches

We did 10 rounds in 25:30 and it hurt.

Hotel Room workout

All for time...I did it in 5:51.
-100 Pushups
-100 Prisoner Squats
-100 Crunches

Surprising how hard it is to do 100 pushups in a row!

Fryday

Complete as many rounds in 20min. We were able to get 9 in a little over 20min.

10 - burpees
20 - bosu ball crunches
10 - 95lb bent-over rows
10 - R/L side plank thrusts
5 - 55lbs overhead DB tricep extensions

Cardio

4m run at 8min pace. Finished with a .75m cooldown.

Wednesday SuperSets

Complete as many rounds in 20min. Finished 7 rounds in 20min 11sec. The close grip pushups get painful.

5 - 95lb deadlifts
5 - 95lb thrusters
20 - ab ball crunches
5 - r/l/c corkscrews
10 - r/w/c grip bosu pushpups
10 - r/l 25lb alternating db curls
10 - r/l 25lb alternating hammer curls

Tuesday Short On Time

Complete these 3 exercises for best time. I finished in 6min 10sec. The way I completed them was to tackle them one at a time. I did 60 reps in a row take a few second break then finish the remaining 40 reps. The pushups took a about 3 breaks total...my arms started to give out.

100 - regular pushups
100 - crunches
100 - prisoner squats

This one is better than nothin...good if you're short on time!

Saturday Classic

Started off with a 2m hike in Huber Woods, then went for a very basic x-fit. As many rounds in 20 min, got 12 on this one.

10 - pullups
15 - pushup
15 - sumo squats
20 - crunches

Saturday -getting back into it

Do as many rounds as possible in 20 minutes-I completed 6 rounds.

-10 crunches

-10 L/R thrust side Planks

-15 Push ups

-15 Leg Lifts

-10 Pullups in neutral grip

11/23/2009 Workout

As many rounds in 20 minutes. I completed 10 rounds in 21 minutes

-15 Perfect Pushups with feet on Bosu ball

-10 Chin ups

-5 x3 Corkscrews

-15 12lb Med Ball Squats

Good times.

WednesDay of Rest

Recovery...

Injury Prevention Tuesday

Complete as many rounds in 20min, i think we got 11 (yeah I think 11)...can't really remember.

5 - 95lb thrusters
30 - ab ball crunches
10 - R/L leg elevated bosu ball pushups (10 and 10)
10 - R/L side crunches (10 and 10)

This wasn't very cardio based, but the thrusters are ultimate full body exertion. I think we are gonna need to practice these and get our weight up! ABC kickoff!!

Monday's Roar!

This was just going for time and we completed it in 14:21. 10 Rounds of each

100 - Pullups

100 - Squats

100 - Sit ups

100 - Perfect Push ups

Seemingly this was pretty tough, and is also listed as "workout of the day" on crossfit.com

Take it easy Friday

As many rounds in 20 minutes. We were able to complete 14 rounds.

7 - wide grip pullups

15 - Sumo Sqats

5 - L/C/R Cork Screws

20 - Ball Crunches

This lacked cardio, but I was still sweating a ton and my abs were burning!

Thursday Rainy day Roar!

As many sets as you can in 20 minutes-we got 12 rounds in 21:30.

15 - close grip bosu pushups
5 - R/L lunges
30 - mountain climbers
10 - 95 lb. bentover rows
10 - R/L side planks

This one hurt.

Tuesday Toughness

Complete as many rounds in 20min (shoot for 10):

10 - burpees
10 - 45lb overhead tricep extensions (standing on bosu)
10 - prisoner squats
10 - 25lb front plate raises
30 - ab twists with 12lb med ball

This routine really had our hearts racing!!

Blog Creation (3 months in)

This is the beginning of the blog. I think we've been doin crossfit workouts for about 3+ months. We're gonna use this blog to keep track of our crossfits and track progress.
-Ed