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....