EVA

5 Rounds:

800m run

30 (70#) kettle bell swings

30 pull ups

They capped it at 45 minutes, i finished it in 44:44. And of course on the 3 last pull ups i tore the shit out of my hand. Looking forward to Sunday's ride men, Ed you can rock the Hard Rock if you're interested. Just put some new sneakers on her. Let me know.

Good Morning Workout!

I did this one with Russ at my gym on Tuesday and we probably looked a little odd.

Your going to do 5 Rounds of the following:

Exercise 1

5-pushups with 25 lb dumbbells in each hand

1-Left row and Right Row

-Jump up to a squat position and do 5 push press

5-Lateral raises (arms on either side of you)

Exercise 2

-push a 45lb weight 100 feet

Exercise 3

-30 wall balls with 12lb ball

We took a 30 second break, 45, 60, and 60 between each round. It took us 20:44.

My day was shot after this so good luck...then again I might be the worst morning person there is!

ROAR!

KJ

Snatchyoursoreass Rex

Start out with a 400 m (45#) waiter's carry

(arm locked out at full extension with a 45# plate, break out the food running skills)

then 21-15-9 of:

calorie row

(95#) power snatches

double unders

and finish it off with 50 (20#) wall balls

Shoulders and forearms were shot when i got to the wall balls, took me 24:01 from start to finish.

Two for Tuesday

Started out with a 5x3 strict press sesh

(5 sets of 3, working up to your max for 3)

I did 65, 95, 115, 125, 130

failed on the 3rd rep at 130, so did 3 more at 115 for good measure

Then 10 min AMRAP:

10 toes to bar

10 (30") box jumps

I got 6 rounds + 6 TTB

Legs were shaking nice after this one.

Modified Annie=cardio overload

Run 1 mile
50-40-30-20-10 double unders and sit ups
Run 1 mile

Took me 22:49. The wind was really annoying and so was my damn shuffle! Almost smashed it lol but heard Eddie in the back of my head saying "don't do it".
Enjoy
KJ

Monday Morning Madness

8 Squat cleans (155#)

100 m farmer's carry (55# kettle bells)

8 Stone to shoulder (115# atlas stone)

100 m farmer's carry

8 Squat cleans

100 m farmer's carry

8 Stone to shoulder

100 m farmer's carry

8 Squat cleans

atlas stones suck, got matching forearm raspberries and a big ol' bruise on my right shoulder. took me 15:20 to finish this one.

Get it Posted

Kevin and I completed a workout earlier in the week. We started with a 4 mile run and then completed the following:

5 rounds / 5 exercises (1min of each)

- Ring Dips
- Warrior Situps (pull knees in and out)
- 25lb DB Curls on BOSU
- Shadow Boxing Resistance Belt

Get A Little Somethin for Friday

Doug, Phil, and I completed a quick warm up round of some KB swings, pushups, jumping jacks, etc. we then completed 4 rounds of the following:

30sec ON / 30sec OFF

- Ring Rows
- Planks or Superman Planks
- 30lb KB Clean Squats
- Pushups or BOSU Pushups or 1 Leg BOSU Pushups
- Leg Curls on Ab Ball or 1 Leg Version

This was a good one for Friday. To increase the difficulty, just add about 2 more rounds.

Coxsackie

50 Pullups

3 Rnds of:

10 Overhead walking lunges (each leg, so 20 per round) with a 53# kettle bell overhead (which is extremely awkward to carry)

20 Box Jumps (24")

50 Pullups

This is a good one, got it done in 17:20, but i was solo this morning. Might have been faster with someone else to compete with.

Modified Helen's Ass

Gary came out to join Phil and I for a quick workout. We did a warm up movement called something like a walk-out. You walk your hands out in front of you and complete a pushup, you then do a R/L yoga hand to the sky, followed by a R/L foot to hand leg stretch. Then walk your hands back to the standing position and complete a full air squat. We did 4 or 5 of those. We then decided on a modified Helen routine using what we have.

3 Rounds of the Following:

1 - 400m Run
21 - 30lb KB Swings
8 - Pullups (GS Wagon rocked sets of 12)

After the workout, Phil and I ran about 1.6 miles at a slow pace. As we get more equipment in the MB Garage Gym, we'll be able to tackle some of the other traditional crossfit workouts. (rower, wallballs, bumper plates, heavier KBs)....soon!

Chef's Chocolate Salty Balls

Warmed up with 5 rounds of:

7 wall ball

7 lunges

7 pvc pass throughs

7 pvc squat press

7 pvc good mornings

WOD:

1 mile run

21-15-9 of:

handstand pushups

ring dips

push ups

1 mile run

I was drenched when i finished this one!

A Monday AMRAP

Ran 2 miles with Phil. Then completed this 20min AMRAP:

10 - Ring Rows
30 - Crunches
5 - Pullups
10 - BOSU Pushups
30 - Ab Twists (8lb med ball) OR Ab Bicycles
15 - 125lb Straight Bar Shrugs

We got 8 rounds in approx 21 minutes.

Pain in the Arsehole Thursday

Met up with Doug and little Phil to get this warm up and AMRAP down.

Warm up: 2 rounds of the following (20sec ON / 20sec OFF)
- Ring Rows
- Squats
- Pushups
- 30lb KB Swings
- Jumping Jacks
- Bicycles

We completed 8 rounds of the following 20min AMRAP:
8 - 45lb Straight-bar Deadlifts
10 - Pushups
8 - 30lb KB Highpulls
8 - Pushups
8 - 25lb KB Swings
6 - Pushups
8 - 30lb Goblet Squats
4 - Pushups

After this exhausting circuit, Phil and I rocked a 2 mile run. The seconds mile was completed at a fast pace, finishing very strong on the last 800 meters. Beastmode!!!

12.4

12 Minute AMRAP:

150 Wallballs (20#) (a.k.a.: KAREN)

90 Doubleunders

30 Muscle Ups

Ahhhhhhhhhhh, yeaaaaa....no words really. If i see 1 muscle up i'll be happy.

Wednesday Workout

Started with a 2.5mile run with Phil. We completed the run at a pace of approx. 8:35 per mile. We then completed the following 5x5: 5 exercises 5 rounds

20 - 45lb Straight-bar Curls
20 - 8lb Med Ball Ab Twists
10 - Perfecto Pushups
20 - 30lb KB Highpulls
20 - Dips

We completed the five rounds in 20:08. This was a good upper body workout!

Squat McChestobar

Set your bar up with 155#

10 Front Squats (no rack, clean 'em)

20 Chesticles to Bar Pullups (herein after referred to as CTB's)

8 Front Squats

16 CTB's

6 Front Squats

12 CTB's

4 Front Squats

8 CTB's

2 Front Squats

4 CTB's

Banged this one out in 10:03 this morning. Good times. 12.4 posts tonight, see what they got for us next! Any more 18 minute AMRAPS and I quit.

Body weight 200 for Tuesday

Phil and I completed the following:

Warm up - 800m Run

30 - Prisoner Squats (15 additional at the end of each round)
30 - Pushups
10 - Jumps
10 - Ab Ball Leg Curls
10 - Ab Ball Pikes
20 - Stepups (10R / 10L)
5 - Pullups (5 additional at the end of each round)
30 - Forward Lunges (15R / 15L)
20 - Close Grip Pushups
15 - Ring Rows

We completed 2 rounds of this in 15:42 and then knocked out a nice 2mile run with a fast pace for the last 400m. This was a good all around workout with cardio and strength training.

Tuesday Ab Action

1st we built up to 1-rep max for thrusters

(stopped at 165# because my shoulders are still shot from saturday)

then completed the following:

5 rounds:

30 double unders

15 situps

15 good mornings (75#)

15 plank push ups

5x5 For Monday

Kevin, Doug, and I completed the following:

- 800m warm up jog

5 rounds of each movement (40sec work / 20sec rest)

- 2-handed Ring Rows
- 30lb KB Turkish Getup
- Double Unders
- 25lb DB Curls
- 25lb KB High Pulls

A Long One!

warmed up with a 1k row

wod:

50 kb swings (53#)

800 m run

18-15-12-9-6-3

75# power snatches & bar facing burpees

800 m run

50 kb swings (53#)

This will kick your @$$. Took me 28:03.

Jerk!

10 minutes, (5) 135# clean and jerks on the minute.

First 6 aren't bad, last 4 are turrrrrible!! (in my best Cleveland)

Finished it off with this little doosey if you have access to a rower:

4 minutes on / 4 minute rest

2 minutes on / 2 minute rest

1 minute on

Going for 2000 meters here, i was kinda gassed from the clean and jerks,

so i fell just shy at 1840 meters. Check out 12.3 on the games.crossfit page

if you haven't already, hittin that up tomorrow morning...not looking forward

to it.

BOSU Circuit

Was feeling lazy, but managed to complete the following before being dragged out to a work party for my wife:

Warm Up
- 2 minutes Jump Rope
- 20 Double Unders

3 Rounds
- 10 BOSU Pushups (stop in down position and touch the floor)
- 12 R/L 25lb DB Curls on BOSU
- 10 30lb KB Goblet Squats on BOSU
- 10 30lb KB High Pulls on BOSU
- 6 Pullups
- 20lb DB SuperSet: 10 Front Raises, 10 Lat Raises, 10 Bentover Flys

Cool Down
- 2 minutes Jump Rope
- 20 Double Unders

Monday Body Weight

Doug and I completed this quick Body Weight 5x5 after the following 2 Kettlebell warm up rounds:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

R2
- 4/4 1-Hand KB Swings
- 8 Pushups
- 4/4 1-Hand KB Cleans
- 4/4 Split Squats
- 4/4 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Complete 5 rounds of each:
- 5/5 Pistols (Ring Assisted)
- 5/5 1-Leg Pushups
- 5 Ab Ball Leg Curls (Bridge Position)
- 2 Ab Walkouts or 10 Vsits
- 5/5 1-Arm Ring Rows

Easy Day

Ran 2.25 miles at 7:55 pace. Then completed the following exercises:

- 40 Crunches
- 20 Double handed KB Swing 30lbs
- 2min Jump Rope
- 10 Pullups

Elsa also got in there with a 1.65 mile run and a simple circuit of 3 rounds:

- 20 Ab Ball Crunches
- 8 DB Tricep Kickbacks 8lb
- 10 Air Squats
- 10 Jumping Jacks

Fast for Friday

We wanted to get a bit more weight training in this week, so lil Phil and I completed the following after a quick warm up:

Round 1 (1min each exercise)
Round 2 (30sec each exercise)

- 25lb DB Alternating Curls
- 25lb DB Bentover Row
- 25lb DB Overhead Press
- 25lb DB Clean to Lunge R/L

Then finished with some med ball slams, jump rope, overhead tri extension 25lb, and 25lb hammer curls.

get after it!

Warmup: 2 rds
25 jumping jacks
20 arm circles forward + backward
15 Russian kb swings

Metcon: AMRAP 12 min
10 hang power clean 115/80lb
20 situps

I used 35 lb dumbells for cleans.
abs r sore today! yea!

Fun One with a Run

Lil Phil and I started off with a 2mile run at a moderate pace, picking it up at the end. We then went right into the following:

50-40-30-20-10

- Double Unders
- Situps

* We completed 10 pullups after each of the 5 rounds and ended with 30 1-legged pushups (15/R, 15/L). Completed it all in 18:15.

The New MB Gym!!!!