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