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