Low Intensity

Completed 5 rounds for time. Finished in 17:45.

10 - 55 lb. skull crushers on ab ball
10 - 55 lb. bench on ab ball
15 - R/L ab side crunches
10 - 55 lb. deadlifts
10 - 55 lb. bicep curls
15 - R/L 8 lb. med ball twists
30 - ab ball crunches

Tryin to get back in shape!

Started with a 2.5m run @ 8:05min pace

Finished with 3 rounds of the following:

8 - Wide grip pullups
10 - Pushups
20 - Crunches

Takin it easy in the beginning here. Coming off a leg injury and I am also very week and inflexible...I am poo!!

WOW...I'm Baaack!!

I have been seriously slacking. Sometimes it's hard to always get to the gym, especially when you become preoccupied with other responsibilities for long periods of time. I'm currently dealing with a soccer injury to my right front quad. I have been resting it, along with ice, heat, compression, and even some minor elevation. I was able to make it to the gym to do some upper body stuff. I completed 4 rounds of the following without timing...need to ease back into it:

15 - 60lb Straight Bar Curls
6 - Wide Grip Pullups
6 - Slow Downward / Explode Upwards Pushups
20 - Ab Ball Crunches

Finished with 10 minutes of Heavy Bag work with legs relatively stationary.

I hope to slowly increase the workout difficulty and get back to previous performance level by about October.

Bringing the youngblood for a session

Took my nephew Phil along for an outdoor circuit and a quick soccer practice. He adjusted the workout reps to ensure he could complete the circuit.

AMRAP for 15min - We completed 8 rounds of the following

8 - Wide Grip Pullups
3 - R/L Medicine Ball Pushups (alternating)
4 - Lower, Upper, Full 20lb DB Curls (12 reps per set)
15 - R/L 12lb Medicine Ball Ab Twists

We followed the circuit workout with some basic soccer drills:

-Jog perimeter of field with soccer ball
-Completed random soccer drills for approx. 25min
-Juggling drill for approx 10min
-Worked on short and long passing and trapping
-Finished with penalty shots

100° Heat Workout

Started with 5min Jump Rope (Alternating high knees, 1 foot, and regular)
Jogged the perimeter of a soccer field.
Completed some random soccer drills (toe touches, tap/tap/roll, etc.) for approx. 25min
Completed 10min of juggling
Completed 2 sets of suicide sprints (goal box, penalty box, mid-line)....deadly!
Finished with an additional jog around the field.

It was dangerously hot out there today!

Monday 6/30/10 club H workout-JC

1 minutes jump rope
100 punches on the punching bag
15 push ups using 15lb weights
10 30lb jumping goblet squats

AMRAP for 20 minutes

Then---250 meter Row sprint and 2 sets of 7-21 bicep curls using 45lb curl bar.

enjoy!
KJ

Strength Test !

Again, just checking to see how I am feeling in doing these types of numbers. Overall I am not winded, but def swollen at this point. I dont think I am going up, but certainly not plateauing. I do need to incorporate sprints into my weekly and get running again.

100 of everything for time
-air squats
-perfecto push ups
-chin ups (no kip from my doorway piece)
-crunches

it took me 21:46 for the following
2 sets of 15 pullups, 2 sets of 10, then 10 rounds of 5 (9:31)
2 sets of 20 each pefectos, then 2 sets of 10, followed up by 10 sets of 5 (7:48)
crunches and air squats last pretty much all at once for (4:25)

good luck bitches!

Saturday "I missed my sprint triathlon workout"

I started the day by over sleeping for a sprint triathlon I was supposed to do so instead I decided to do the following.
12 miles mountain bike ride through hartshorne park in Atl. highlands.

Followed by:
AMRAP in 20 minutes
10- 65lb thrusters/push press
5- L pullups (wide grip feet extended in front of you)
10- Burpees
10- 12lb med ball bounces (pinch your core)

We did 7 rounds of this then....

-Push ups -round robin together with your parnter. complete up to 10 without stopping. We did these with Ian one weekend.
2- 21's curls using 65lbs. 7 from waist to mid chest, 7 from shoulders to mid chest, 7 complete curls.

good luck as I am shot!

KJ

Hoboken Cross Fit-6/14/10 WOD

started my morning off with 40 perfecto push ups in a row...get the blood going.


warm up-
2-2-2-2 of 135lb squats
-20 air squats
-20 push ups
-10 super men
-10 R/L lunges

6:00pm class was the WOD
3 rounds for time:
-10 95lb clean jerks
-15 Burpees

I completed this in 5:42.

KJ

Sunday 6/13 run in Hartshorne woods

I went for a run in the trails with EJP and we did 42 minutes. It was nice out until it started raining.

KJ

Friday - Some Random Sets

Started with a 5 minute warm-up jog.

Completed 3 sets of bench:
12 - 135lbs
10 - 185lbs
10 - 205lbs

Completed AMAP in 20 minutes. I got 9 rounds in 19:35 of the following:

10 - 65lb Straight Bar Curls
20 - Ab Ball Crunches
10 - 65lb Straight Bar Push Press
15 - R/L Side Crunches

Finished with:
1 set of 15 Wide Grip Pullups (no kip)
2 sets of 10 - 130lb Machine Chest Flys

Monday Mornin

Went with my sister Kate to a Cardio Kickboxing class at Golds Gym. This was an hour long class and was crazy. The instructor basically had us goin non-stop for the complete 60 minutes incorporating squats, lunges, kicks, punches, pushups, planks, and hundreds of jumping jack type movements with and without weights.

After that class I finished with 2 quick super sets:

3 sets
15 - dips
12 - 230lb Shugs

3 sets
10 - 40lb EZ Bar Spider Curls
12 - 25lb DB Curls

Sundays - segunda atividade do dia

Completed various fútbol drills focusing on basics and endurance. We played for about 1h 45min in the serious humidity. Some of the drills are below:

- Backpedaling passing up/down field
- Give-n-go passing up/down field
- Juggling
- Throw-in to trap
- 15 chinups to pullups
- Full field sprint strides/ jog back / g-n-g to shot
- Final juggling (90+ touches)

ROAR!

Sunday strength training

Cisco, Eddie and I-AMAP for 20 minutes and we completed 8 rounds.

10-Perfect push ups
20-x fit sit ups
8-95lb thrusters
10-wide grip pull ups.

it was about 93 degrees and super humid out! ROAR!

KJ

Brotherly love :-) Erin hits a crossfit

Today I helped Erin get her circuit on-hot and humid sunday in the MB garage.

8-45 lb Thrusters
10- x fit sit ups
12-8lb ab med ball twists
3/4- wide grip pull ups
200 meter run (hard pace)

AMRAP in 20 minutes. Erin completed 6 rounds in 20:55!

Great job EJ.

KJ

6/3/10 - Long Run and Stetch

Today I decided to just go for a long run because of how sore I was from the cross fit yesterday.

63:30 minutes ended up being 8.5 miles through some of the best sites in Jersey City! Hamilton Park, Newport, Harborside, Paulus Hook and Liberty State Park.

I followed this up with some very light lifting and 25 minutes of stretching.

-KJ

Hoboken Cross Fit-6/2/10 WOD

We did the WOD and it was the following:

10 95lb push press
10 jumping pull ups

AMRAP in 15 minutes. This was BRUTAL and I completed 15 rounds. Best in class was 23, but not too bad for doing this the first time.

I can honestly tell you that the next 2 days I was really sore to a point where I spent time stretching in the gym.
-KJ

long time no post!-Strength Test 6/1/10

6/1/10

I decided to do my quarterly strength test and finally get back into posting some stuff here.

here goes....

-100 pullups (neutral grip w/kip)
-100 crunches
-100 air squats
-100 push ups-elevated bars

time was 17:38 so by far my best time

Short Break

The posts have been on break for a bit. Should start pickin up again on Monday the 7th!!! Also we are gonna start tracking our fútbol teams record.
ROAR is coming....

Thursday - Quick Circuit

Completed 8 rounds in 20:30 minutes

10 - Wide Grip Pullups
6 - 35lb Dual Kettlebell burpee to Thruster
20 - Crunches

Finished with a 2.5 mile run in 20minutes. Approx 8min/mile pace.
Stretching & Sauna

The circuit was tough but good because the different muscle groups involved allowed for time to regroup for the next round. The kettlebell movements ended up being very strenuous in the end. Basically you place your hands on the kettlebells, shoot out to pushup position, complete a pushup, bring your legs in, and complete a thruster placing the kettlebells on the back of your wrists, and repeat!!

Thursday - attempted suicide

Arrived to gym at 8am, completed the following:
5min warm-up run & heavy bag work.

AMD
3 sets
10 - 85lb DB Press

5 minute round (got 5)
10 - 95lb Smith Machine Squat
10 - Inverted Rows

5 minute round (got 5)
10 - 85lb Straight Bar Curl
10 - 65lb Straight Bar Standing Mil. Press

Completed 3 rounds:
2 minute row (Approx 550 meters @ level 10)
8 - R/L/C Corkscrews
15 - R/L 12lb Med Ball Twists

Finished with a 5mile run @ 8:20 min pace, then some serious stretching. This workout took much too long, but I had nothing better to do because I am a loser when I work from 2-10pm...awesome!

Meat Head Tuesday Night

Ross (Not Russ), Kevin, and I did the following work out Tuesday evening:

Circuit 1

4 Sets of Bench Press (135, 155, 165, 185)
4 Sets of Dumbell Curls/Shoulder Press (35lb dumbbells)
4 Sets of Plank to sit up (30 sec plank, 15 sit ups)
1 minute rest between sets
Circuit 2
3 Sets of Shrugs ( 135lbs)
3 Sets of Dips (10)
3 Sets of Tricep Extensions (overhead - 60lb dumbbell)

Tuesday morning workout

Today is my Brazilian Jiu Jitsu day. 7:30 AM we start with a light jog and calisthenics. From there we do live grappling for about six minutes. From my partners guard I was able to pass pretty easily by stacking and pass to either side. From my guard today I was able to sweep my training partner a few times and not allow him to pass.
We trained a basic clock choke when our opponent is turtled up.
The last 20 minutes of class was king of the hill. Pretty short rolls, but very intensive.

Later today will be traditional weight training:
Chest, Shoulders, Arms, Core.
Will update afterwards

Wednesday - AMD

Foam Roller Stretching
Stretch Hip Flexors

3 sets:
8 - 225lb Deadlifts

5 minutes alternating:
10 - 40lb DB Bent over Row
10 - 40lb DB Alternating Press

5 minutes alternating:
10 - 120lb Lat Pulldown
10 - 20lb DB Hammer Curls

Finished with a 1 hour spin class.

100x Max Out - Tuesday Workout

100 - Crunches
25 - Pullups
100 - 75lb Bench
100 - L- Leglifts

Total Time 17:30 Minutes.

Tuesday

Started with 5 minutes on the Row Machine (+10 Resistance)

Completed 4 rounds:

10 - 20lb DB Front Raises
10 - 20lb DB Lateral Raises
10 - 20lb DB Bent over Flys
10 - Chin-ups (10, 12, 12, 15)
10 - 200lb Shrug Machine
20 - Ab Crunches

Finished with 1.25 Mile Run.

Accelerated Muscle Development

Phase 1 - Day 1

10 - 30lb DB Seated Cleans
10 - Hindu Pushups

5 minute round
10 - 95lb Smith Machine Squat
10 - Inverted Rows

5 minute round
10 - 60lb Straight Bar Curl
10 - 65lb Straight Bar Standing Mil. Press

3 Sets
20 - Reverse Crunches

Cardio
5k Run at 8:30 pace

Stretching

Thursday

1hr - Spin Class

5 - Burpees
10 - Wide grip pullups
10 - Bosu Pushups
10 - Crunches

10 - Burpees
15 - Wide grip pullups
15 - Bosu Pushups
15 - Crunches

5 - Burpeess
10 -Wide grip pullups
10 - Bosu Pushups
20 - Crunches

Tuesday

Completed 9 rounds in 19 minutes:

8 - R/L 12lb Kettle Bell Swings
10 - 65lb Upright Rows
8 - R/L 10lb DB Lunges with Front Raises
15 - R/L 8lb Med Ball Twists

Finished the workout with 1 minute of crunches.
Stretching

Saturday - Some Cardio

As many rounds in 20 min. Finished 8 rounds in 20:10:

10 - Wide grip pullups
15 - elevated pushups
20yrd Sprawl Suicides (5yrd increments)
(Last round ends with 100yrd dash)

Gym to Failurre

5 Rounds No Rest

135lb Bench Press (to failure)
Close grip chinups (to failure)
Box jumps (to failure)

Then ended with ab workout:

2 minute plank
1 minute cobra with 5lb DBs
20 crunches

Thursday

Completed 6 rounds in 26min.

10 - 95lb Thrusters (last 4 sets w/ 30lb DBs)
5 - R/L One leg elevated pushups
20 - Ab crunches
10 - Wide grip pullups
1min - Row machine

Finished with a 1.5 mile run.

Tuesday

Completed for time. Finished this one in about 11min.

15 - 180lb Lat Pulldown
15 - pushups
15 - shrugs
15 - Ab ball crunches
12 - 180lb Lat Pulldown
12 - pushups
12 - shrugs
12 - Ab ball crunches
9 - 180lb Lat Pulldown
9 - pushups
9 - shrugs
9 - Ab ball crunches
5 - 180lb Lat Pulldown
5 - pushups
5 - shrugs
5 - Ab ball crunches
3 - 180lb Lat Pulldown
3 - pushups
3 - shrugs
3 - Ab ball crunches

Complete 2 rounds:
Row machine 2min
5 - L/R/C ab corkscrews
30 - Ab ball crunches

3mile run
stretching
sauna

Monday

Complete as many rounds in 5min (got 5)
10 - 115lb Squats
10 - Reverse Pushups

Complete as many rounds in 5min (got 5)
10 - 85lb Standing Mil Press
10 - 65lb Straight Bar Curl

3 Sets of Leg Lifts
3 Sets of L/R Kettle Bell drops
2 Mile Run

Backlog: Sunday Activities

Completed some outdoor actividados:

2x Soccer Field Perimeter Jog
45min Soccer Playing
2x Soccer Field Perimeter Jog
10 - Wide Push-ups
10 - Regular Push-ups
10 - Close Push-ups
Completed the 11's Ab routine (7 Various Ab Exercises)
10min Stretching

Vacation Workout - Day 4

- 45min Snorkle Session
- 3mile Coastal Run

humuhumunukunukuapua'a

Vacation Workout - Day 3

Dawn patrol session (6am) at 'White Plains' surf spot. Waves were fun with nice long rides. The paddle out was about 200+ yards. Surfed for about 2.5 hours. No weights or running after that!

Vacation Workout - Day 2

Started with a 3mile coastal run then went for a good crossfit.
Completed 8 rounds in 21 min.

8 - Chinups
20 - Ab Ball Crunches
10 - R/L One Leg Pushups
10 - Cable Chest Flys
20 - Mountain Climbers

Then went swimming!!

Vacation Workout - Day 1

Woke up at 4am then again at 6am; jet lag is a beast! Started out with a 3 mile run down the coast Saw a group of five guys and girls doin some beachside crossfits at about 7:30am, I'm gonna try and jump in with them tomorrow if they're out there, show'em how Jersey gets after it!!

Did some swimming for about 30min
Completed 24 pullups at White Plains surf spot which was jam packed full of locals (Downside of Saturdays)
Surfed at "Power Plant" on the west side for a little over an hour. Caught a few real nice super long rights!!

Random activities and a long day made for an extremely tired evening. Can't wait to get after it tomorrow, hope I'm not too sore :)

Stength Test

I decided I wanted to see how fast I could to max out reps in the following exercises.

-100 Pull ups (neutral grip w/kip
-100 Lunges
-100 Push ups
-100 Crunches

I went right for the 100 pullups and did 15 the first time took 1 minute break and then did 10 there after with 1 minute or less break. Afterwards I did the lunges easily and then crunches. The pushups were tough after the pull ups, but I did rounds of 20 and finished everything in 20:38.

one word: swollen

Decent workout 3/30/10

This was done in a small gym in my building.

5- 110 lb. Thrusters
10- Medball push ups
10-Pull ups alternating wide grip and neutral
40-Bicycle kicks
1-Minute on a Bike (as fast as you can)

I completed 6 Rounds in 24:17...this actually really effed me up! The Thrusters were too much weight. I started off thinking I was going to be able to complete 10 rounds, but decided to do 5 as fast as I could and the last one as a cool down.

Vacation Time...

Hawaii

Sunday Workout

I like when the gym is empty. For this workout I did a few easy rounds focusing on upper body and then core. This lifting part of this workout was quick, got some cardio in at the end too.

10 - Wide Grip Full Pullups
10 - Regular/Wide/Close Pushups

Completed 3 Rounds of the following:
12 - 70lb EZ-Bar Skull Crushers
12 - 70lb EZ-Bar Chest Press
12 - 70lb EZ-Bar Curls

Completed 3 Rounds of the following:
15 - R/L 15lb Med Ball Ab Twists (legs elevated)
4 - R/L Plyo Pushups on Med Ball
15 - Roman Chair Leg Lifts

Finished with:
10 Neutral Grip Full Pullups
20 min elliptical machine

Lazy Man Workout

20 - Wide Grip Pullups
15min - Incline Walk warm-up (foot still injured)
35 - BOSU pushups
30 - Ab Ball Crunches
25 - BOSU Pushups
30 - Ab Ball Crunches
15 - Neutral Grip Pullups
10 - R/L 35lbs. DB Curls

Toughmudder Training (Run and X-FIT)

We had a small group yesterday and started out with a 4 to 4.5 mile fartlek run. We got about 8 sprints in while completing a run down and back on the boardwalk.

Completed the following x-fit. We got 5 rounds in 15:30min

5 - slow/full wide grip pullups
10 - Burpees
8 - 25lb DB Front Raises
8 - 25lb DB Lat Raises
8 - 25lb DB Bent over Flys

This was a tough workout with some distance and some good upper body movements too. Fighting through some Peroneal Tendinitis...very sharp pain in outside bottom of foot :(

Average Routine

We wanted to get a good 20min workout in. We finished 8 rounds in 21 minutes.

10 - Pullups (4 rounds wide grip, 4 rounds chinups chosen at random)
30 - Ab Ball Crunches
3 - R/L plyo med ball pushups (switch hands each pushup)
10 - 25lb DB Squats standing on Bosu (round side on the bottom)
10 - R/L 12lb Med Ball Chops from knees

This was a decent workout. The pullups were tough trying to complete without using a kip. We ended up having to use a few kips in order to fully complete the pullup sets. I think next time we'll try to add a few more reps of the plyo pushups, and maybe substitute in a more difficult ab exercise to increase the level of this routine.

Monday Cross fit with our guests!

10-95 lb thrusters
10-T Push-ups
15- R/C/L Corkscrews
30-Mountain climbers
20-20 lb dumbbell curls

We did 7 Rounds in 20:15.

This was a great workout to start the week off-not too bad for a Monday.
John Sis and Joey Vaf were our guests today.

Simple Exhaustion

Complete for time. Finished the first part in 21 minutes:

10 - squats, balance board pushups, wide pullups, ab crunches
20 - squats, balance board pushups, wide pullups, ab crunches
30 - squats, balance board pushups, wide pullups, ab crunches
20 - squats, balance board pushups, neutral pullups, ab crunches
10 - squats, balance board pushups, neutral pullups, ab crunches

Finished up with 3 sets of the exercises below:

12 - 270lb shrug machine
15 - R/L 12lb med ball ab twists
10 - 65lb tricep ropes

My arms feel like they are going to explode!! For the 30 pullups I completed 15, then took a break, then finished 6, then 4, then 5. Then for the last 20 I completed 13 then 7. I was actually able to bang out the last 10 pullups straight. For these, I had to use a kip, otherwise I would not have made it. :) Also, another note; for the pushups I used a wooden balance board instead of the bosu. The balance board is much more squirrely, but definitely gives a good workout to the little stabilizers...not a bad change up.

Pre Snow Hurricane workout

12-Chin ups
15-Decline Perfect Push ups
30-Ball crunches
15- R/L side planks
16 R/L Lunges with 25lb plate

I only made it 7 rounds and it took me 33:53. Not sure if I was weak from not eating or I am just getting weaker! Give it a try.

The Crowded Gym Workout...even at 8pm

This workout took about 35min. That's a relatively quick workout in an overcrowded gym.

10min incline walk warm-up

3 Rounds:
12 - Neutral Grip Pullups (no kip)
12 - 65lb DB Incline Bench

3 Rounds:
6 - R/L One Hand Med Ball Pushups
20 - Ab Ball Crunches

3 Rounds:
10 - R/L 35lb DB Curls
10 - 70lb Straight Bar Upright Row

2 Rounds:
15 - 100lb Machine Chest Flys
20 - Close Grip Pushups

Monster Workout

This was a painful workout. We completed 8 rounds in 47min.

1/4 mile @ 1min 40sec pace
10 - Wide Grip Pullups (no kip)
15 - R/L Bicycle Crunches
15 - 40lb DB squat
10 - R/L Bosu Pushups
10 - 75lb Straight Bar Curls

Longest Workout Yet!!

In-house Workout

Completed 4 rounds in 13:20:

25 - Pushups
25 - Crunches
25 - Prisoner Squats
1min. - Plank

Bright and Early X-FIT

Hit the gym early this morning and defs beat the crowd. Complete 3 rounds of the below crossfit in a little over 21 min:

10 - 20lb DB Front Raises
10 - 20lb DB Side Raises
10 - 20lb DB Bent-over Flys
10 - C/R/L Machine Crunches (removed 45lb plate after 1st set)
10 - 90lb bar Thrusters
10 - Bosu Roman Chair Leg Raises
10 - Pullups (no kip)
10 - 270lb Shrugs
10 - Burpees

Tried to run after, but felt sick. Finished it all with a set of Chest Flys at 100lbs. I think the early morning caught me off guard, felt sick for about 30min after this workout. Not a bad one though!!

Another Cold Tuesday cross fit in the MB garage!

-10 Chin ups (no kip)
-25 Bosu ball crunches w/feet weighted
-10 L/R 12 lb med ball throws
-15 Perfect pushups
-15 Squats with 40lb dumbbell
-Run .5 miles at fast but comfortable pace

I decided to just shoot for 5 rounds of this which really killed me. I completed 5 rounds in about 34 minutes. I think the hardest thing in this was the running and the perfect push ups. This is a good one that we will likely modify into something bigger and better in the near future.

Cold Sunday Cross Fit

Started of with running 1.3 miles at a moderate pace then took a 5 minute break. Then I completed the following:
-10 Burpees
-10 20lb curls
-30 Ab ball crunches
-10 Wide grip pull ups
-10 105lb Thrusters
-20 regular crunches

This took me 19:51 and I completed 4 rounds. Feel like I might be getting weaker on the pullups!

Valentine's Day Excursion

Went to Garden State Rocks climbing facility in Morganville NJ. The wife and I rented a belayer for an hour. Paid $25 each and included harness and shoe rental. Started out with some easy climbs and quickly moved to more difficult paths. Needless to say rock climbing is an amazing workout for your hands and forearms. Surprisingly the climbing also worked my core and legs pretty hard. The crossfits definitely helped with strength for pullup type maneuvers. Despite my fingertips feeling slightly arthritic, I will be returning to practice my skills and eventually sign up for an outdoor excursion!!





http://gardenstaterocks.com/

NC training week: consolidation of 2 great workouts

Day 1:
6 Rounds took me 32:14 and this kicked my ass!

-1 minute hard, rowing machine
-10 115 LB Thrusters
-10 Burpees
-30 Ab ball crunches

Day 2:
10 Rounds took me 34:33 and this really kicked my ass!

-10 wide grip pull ups (w/kip)
-15 Leg lifts using pull up station
-1 minute hard, rowing machine
-15 Squats standing on Bosu Ball with 15 pound dumbbell
-20 L/R Leg Bosu pushups

Monday -take it easy

3 rounds:
-12 45lb dumbbell inclined chest
-25 pushups using mini hurdles
-12 70 lb chest cable extensions Standing position
Finish up with
-100 crunches
-70 squats single leg and normal (mix and match)
-20 wide grip push ups
3 sets of 15 wide grip pull ups

This was not for time, but I was surprisingly sore today.

Tuesday- Getting Weaker Crossfit

-1 minute at very fast pace on bicycle
-12 suspended dips
-20 sit down leg extentions (focus on core)
-15 right/left side planks
-10 neutral grip pull ups (no kip)
-15 squats w/holding 40lb dumbbell

I could only complete 4 rounds in 18:30 hcnce why I think I am getting weaker after my mancation. Need to get my ROAR up.

Lack - o - Crossfit

This was a SNOWBOARD man-cation weekend. Gettin ready to hit the crossfits hard this week. ROAR!

Back to the Garage Beast Workouts

This one we completed a 20min Crossfit. We were able to finish 9 rounds of the following:

5 - Pullups (NO KIP), we initially did 7 w/kip for the first 4 rounds then changed it up
20 - Bosu crunches
3 - R/L plyometric medicine ball pushups (these are explosive, keep med ball in place and switch hands with each pushup)
10 - R/L 12lb med ball choppers while kneeling (bring ball across body 10 times then switch sides)
10 - 115lb straight bar deadlifts

A 15 minute Crossfit

Completed 6 rounds in 15 minutes:

10 - 90lb Straight Bar Thrusters
15 - Pushups
15 - Ab Crunches
8 - Wide Grip Pullups

Finished off with a 2mile jog @ a 8:30min pace

Getting back to the crossfit ROAR!

-7 105 lb Thrusters

-30 Ab ball crunches

-10 Burpees

-10 Pull ups (wide grip)

-15 Leg lifts

-1 minute of Row machine at hard pace

I shot for 6 rounds which I completed in 33:42 seconds. This was a really hard one for me considering we have not truly done a x-fit in some time.

good luck!

Slowly back to Crossfits

Completed 6 rounds in about 13min.

10 - neutral grip pullups
15 - crunches
15 - pushups
15 - leg lifts

2m run @ 7:55 pace

Waiting to get back into the x-fits!!!!!!

Agro BS workout in a crowded gym at 5:30pm, the worst.

3 rounds
==========
10 - R/L 35lb DB Curls
20 - pushups

2 rounds
==========
12 - 140lb machine row
15 - 130lb machine incline bench
15 - leg raises in bosu roman chair

5k run @ 8min pace

Stretch

These half assed weak workouts are starting to piss me off. They take much longer than I want and are no where near as much cardio and exertion as a good CROSSFIT...gonna pick one from back in November for tomorrow!

All Around Workout

This is just a collection of random workouts that incorporate some chest, back, bi, tri, shoulders, abs, and legs. Just ran through the list of items below.

30 - Full pullups (no kip); 10, 10, 10
80 - Bosu pushups one leg elevated; 20, 40, 20
90 - Ab ball crunches; 30, 30, 30

2m Run at 8min pace

2 sets of each
==============
10 - 20lb DB Front Raises
10 - 20lb DB Lat Raises
10 - 20lb DB Bent Over Raises
15 - 60lb EZ Bar Curls

36 times again and again

Completed the 36 workout. This time I not only switched squat exercises for each of the 4 sets, I also changed the Ab exercises.

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

Round 2:
36 - Pushups
36 - Stationary Lunge
36 - Touch your feet Crunches

Round 3:
36 - Pushups
36 - Alt. Lunge Jump
36 - regular situps

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

Some quick Cardio

Pretty sore from the pullups and curls yesterday, so took today off from weight training and completed a quick run.

5k @ 7:35min pace
.5 mile cooldown

Finished with a kick ass healthy dinner at SHAKA in Long Branch's Pier Village.
www.shakaeats.com

Starting Up

Complete as many rounds in 20min, we got 7:

10 - pullups
30 - 12lb medicine ball twists
15 - R/L 25lb curls
5 - 105lb thrusters

Saturday Sparticus Repeat

Completed 2 rounds of the Sparticus workout with minimal weights.

Got this one from the Sciortinos - MH Sparticus

I went into this one thinking it would be easy, I was wrong. You're supposed to complete 60sec of each workout in 3 rounds. I started with weights too heavy and pace too fast. The workout is below:

60sec - 35lb DB Goblet Squat
60sec - Mountain Climbers
30sec - R/L 20lb DB Single Arm Swing
60sec - 10lb DB T-pushups
60sec - Lunge
60sec - 25lb DB Bent Over Row (50lb total)
60sec - Side lunges with touch, no weights
60sec - 5lb DB Pushup with Row
60sec - Lunge with 25lb Plate Twist
60sec - 25lb DB Press (total 50lb) like thruster w/ only a very slight squat

Complete this circuit 3 times with very minimal rest in between. This was brought to my attention from my sister Kate and her husband Phil. They had found it in Mens Health and told me it was good; which it is. This is a really tough workout depending on how hard you push yourself; next time I will slow down and lower the weight because I had to stop too many times today. It Is A Good One!