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
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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!