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
Monday, March 22, 2010
Thursday, March 18, 2010
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
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
Tuesday, March 9, 2010
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 :(
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 :(
Wednesday, March 3, 2010
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.
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, March 1, 2010
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.
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.
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