March 2011
9 posts
Just a lil bit
30 minute run on treadmill then…. 200 leg spreaders (on leg magic)
Mar 17th
800M death sprints
800M sprints (1/2 mile) 1. 3:42 2. 3:33 3. 3:25 4: 3:25 Shoulders: DB lateral front raises- 10, 10, 10 DB lateral side raises- 10, 10, 10 DB up right rows- 10, 10, 10 Barbell shoulder press- 10, 10, 10 then later….. Ankle weighted: (each leg) hip extensions- 20, 20, 20 mull kicks- 20, 20, 20 fire hydrates- 20, 20, 20
Mar 15th
SealFit training
Warm up: 1 mile run, 3 rounds of: 5 pull ups, 10 dips, 15 air squats Strength: Front squats 8-8-6-6-3-3 (65, 65, 75, 75, 80, 80) Stamina: 4 rounds, not timed of: 3 Front squats (85lbx2, 95lbx2), 10x weighted sit ups (elevated w/ 20lb DB) Work capacity: 3 rounds, max reps for 2 min @ each station, 1 min rest between rounds- KB swings 35lb- 40, 40, 38 Box jumps- 40, 50, 52 (last two I did...
Mar 11th
Intervals
Friday company PT 1 mile run at 75% 2 x .50 mile sprints 4 x 400M sprints total: 3 miles
Mar 11th
Deadlifts
AM: 30 minute run on treadmill then PM….. 4 rounds for time of: 7 muscle ups or 21 pull ups and 21 dips Deadlifts (125lb)- 15 reps Walking lunges- 30 steps =22:52
Mar 9th
Hump day
AM: 20 minute run on treadmill then PM WOD: 15 min on stair stepper 2,000M row 4 rounds of: Barbell complex: deadlift, up right row, squat clean, push press, back squat/ burpee- 6x HAM complex (hip stretch)- 6x then…. 4 rounds of: ankles to bar- 10 15 seconds of jumping lunges
Mar 9th
Cav country
4.88 mile run down at Cav Country. (38:55)
Mar 4th
Hump day
AM Workout: 2 mile run Ab mat crunches- 15, 15, 15, 15, 15 Ab mat oblique crunches- 10, 10, 10, 10, 10 (each side) Afternoon WOD: 3 rounds for time of: 400M run 9 pull ups 15 thrusters (65lbs) =16:49 then…. 2,000M row
Mar 2nd
Early morning
30 minute run then later…. 1 mile warm up 3 rounds for time of: 20 Sumo deadlift high pulls (65lbs) 20 dips 20 push ups =16:23 ABS: Cable Crunches- 15, 15, 15, 15, 15 Cable oblique crunches- 10, 10, 10, 10, 10 (each side)
Mar 2nd
Another rainy day
1 mile warm up run then….. 3 rounds of: 20 pull ups 30 push ups 40 sit ups 50 squats =5:23, 5:15, 6:18
Mar 1st
February 2011
20 posts
Weights
Chest: Inclined DB (15lb) chest press- 12, 12, 12, 12 Push ups- 20, 20, 20, 20 Flat bench DB (10lb) flys- 10, 10, 10, 10 Cable crossovers- 8, 8, 8, 8 Triceps: Flat bench barbell skull crushers- 10, 10, 10, 10 DB (10lb) kick backs- 10, 10, 10, 10 Dips- 8, 8, 8, 8 Cable pull downs- 12, 12, 12, 12
Feb 26th
Company run
8.46 mile run- 71 minutes
Feb 26th
Kelly
“Kelly” 5 rounds for time of: 500M row 30 box jumps 30 wall balls =29:43 I was supposed to do 400M runs but all the treadmills were taken so I rowed instead.
Feb 23rd
Track sprints
Company PT: 1 mile warm up 8 sets of 400M sprints- 1:22, 1:29, 1:34, 1:35, 1:34, 1:29, 1:38, 1:30 then…. 5 rounds of: 100M fireman carry 30 push ups Good PT with the company for once. I was beat!
Feb 17th
Eva
AM workout: 30 min run on treadmill PM WOD: “Eva” 5 rounds for time of: 800M run 30 KB swings (35lb) 30 pull ups =38:09 I used the assisted pull up bar, but only assisted 40lbs. Did pretty good on the run! Too bad the skin on the calluses have been torn off. Ugh! That shit hurts.
Feb 17th
Just me and the Bean.
3 rounds for time of: 8 pull ups 12 thrusters (45lb) 16 KB swings (35lb) 20 V ups 30 burpees =22:50
Feb 16th
Heavy weights
5 rounds of: 5 DB deadlifts 5 DB cleans 5 DB push press 5 DB squats =20lbs, 25lbs, 30lbs, 30lbs, 30lbs.
Feb 16th
hips and ass
30 min run on treadmill then…. ABS/HIPS: Ankle weighted leg raises- 20, 20, 20, 20 Ankle weighted mule kicks- 20, 20, 20, 20 Ankle weighted fire hydrates- 20, 20, 20, 20 Ankle weighted step up/kick backs w/ 10lb DB’s- 10, 10, 10, 10 (each leg)
Feb 13th
KB swings, power cleans, and box jumps.
“Wittman” Seven rounds for time of: 1 pood Kettlebell swing, 15 reps 65 pound Power clean, 15 reps 15 Box jumps, 20” box =26:27 *I really liked this WOD. It sucked but it wasn’t too bad. 
Feb 11th
5K, then some
AM workout: 30 minute run PM workout: 5K run then pull ups- 10, 10, 10, 10, 10 leg spreaders on leg magic- 50, 50, 50, 50 push ups- 10 sets of 10
Feb 10th
Blah blah blah
10 min warm up on the rower ABS: straight leg vertical crunches- 25, 25, 25 reverse crunches- 25, 25, 25 stability ball oblique crunches- 12, 12, 12 roman chair knee raises- 25, 25, 25, 25 This and that: pull ups- 10, 10, 10, 10 air squats w/ 10lb ball- 25, 25, 25, 25 BI’s: cable bicep curl- 12, 12, 12 inclined DB bicep curls- 12, 12, 12
Feb 9th
Snow Day
Shoulders: DB lat raises- 12, 12, 12 DB front raises- 12, 12, 12 DB upright rows- 12, 12, 12 Barbell shoulder press- 12, 12, 12 ABS: Crunches- 25, 25, 25, 25, 25, 25 (150 total) Oblique crunches- 12, 12, 12 (each side) *Light workout since I am so sore and snowed in the house.*
Feb 8th
Black and Yellow
150 burpees for time: 14:17
Feb 6th
Friday Double
AM: 5.7 mile run with the company. Big Big hills involved! then…. PM: Chest- inclined DB press (15lb)- 12, 12, 12, 12 push ups- 20, 20, 20, 20 flat bench DB flys (10lb)- 12, 12, 12, 12 DB pullovers (20lb)- 12, 12, 12, 12 Tri’s: barbell skull crushers (25lb)- 10, 10, 10, 10 DB kickbacks (10lb/each arm)-  10, 10, 10, 10 cable pull downs (45lb)- 12, 12, 12, 12 dips- 5, 5, 5,...
Feb 6th
Thrust, lung, squat!
15 min row- 3,000 meters then…. 65lb thrusters- 12, 12, 12, 12 35lb OH lunges- 12, 12, 12, 12 (each leg) air squats w/ 10lb ball- 25, 25, 25, 25
Feb 6th
More cardio
45 minutes on the treadmill
Feb 6th
KB swings then some....
30 min run then….. KB swings (30lb)- 20, 20, 20, 20, 20 Pull ups- 5, 5, 5, 5, 5 Dips- 5, 5, 5, 5, 5 Elevated crunches- 25, 25, 25 Stability ball oblique crunches (each side)- 12, 12, 12
Feb 6th
Grey's and run
45 minute run
Feb 6th
Push and Lift
20 minute row- 4,000 Meters Push press (65lb)- 8, 8, 8, 8 Deadlift 95lb- 12 125lb-10 125lb-10 145lb-8 165lb-6
Feb 6th
January 2011
4 posts
Squats and then some.
3 rounds for time of: 12 pull ups 12 dips 75 air squats =13:18 then……. cable crunches- 25, 25, 25 10 minute jog, 10 minute walk (20 min)
Jan 26th
1/2 mile death sprint
4 rounds of 800M sprints: 3:29 3:23 3:23 3:22 13:37 total Rest two minutes in between each set. Cool down- 2 set of ankle weighted mule kicks, fire hydrates,  hip raises (20, 20, 20) 35lb barbell lunges- 2 sets of 15 on each leg
Jan 25th
Double Sunday
30 minute run then……….. 4 rounds for time of: 400M run 21 knees to elbows 15 thrusters (45lb) = 23:35
Jan 24th
Snow Day
30 min run pull ups- 5, 5, 5, 5 4 set with the shake weight then……. 10 min warm up on the rower (2,000 meters) Core: vertical leg crunches- 25, 25, 25 oblique crunches on the stability ball- 12, 12, 12 reverse crunches- 25, 25, 25 elevated sit ups- 25, 25, 25 Chest: inclined DB press- 15, 15, 15, 15 push ups- 20, 20, 20, 20 flat bench DB press- 15, 15, 15, 15 cable...
Jan 24th
July 2010
10 posts
Cav Country
Went out to Cav Country and did the 4.3 mile loop. Finished at 35:36 It was so himid out there, I was dripping sweat. Nice run though.
Jul 15th
A nice run
2.5 miles- 19:00 ABS: Plank- 3 set of 1 minute holds Reverse crunches- 25, 25, 25 Vertical leg crunches- 25, 25, 25
Jul 15th
Day 125
4 rounds for time of: Thrusters (65lbs)- 15 reps 500M row =21:05 ABS: Vertical leg crunches- 25, 25, 25 Plank- 3 set of 1 minute holds Reverse crunches- 25, 25, 25
Jul 9th
Day 124
4 mile run- 29:58 ABS: Ab ball crunches- 25, 25, 25 Vertical leg crunches- 25, 25, 25 Reverse crunches- 25, 25, 25 Cable crunches- 25, 25, 25 Stability ball oblique crunches- 15, 15, 15
Jul 8th
Day 123
LEGS: Back squats- 4 sets (95lbs, 115lbs, 125lbs) OH lunges w/ 30lb barbell- 3 sets of 50 ft Calve raises- 12, 12, 12 Leg curls- 10, 10, 10 Wall balls- 20, 20, 20
Jul 7th
Day 122
2 mile run-15:00 Tri’s: Dips- 10, 10, 10 OH barbell tri extensions- 10, 10, 10 DB tri extensions- 10, 10, 10 Cable rope pull downs- 12, 12, 12
Jul 5th
Day 121
ABS: Ab ball crunches- 25, 25, 25 Vertical leg crunches- 25, 25, 25 Reverse crunches- 25, 25, 25 Plank- 3 sets of 1 minute holds Roman chair leg raises w/ 10lb DB- 25, 25, 25 Cable crunches- 25, 25, 25 Oblique crunches on stability ball- 15, 15, 15
Jul 4th
Day 120
PM workout:  4 mile run- 29:40 Shoulders: DB lat raises- 15, 15, 15 DB front raises- 15, 15, 15 DB up right rows- 15, 15, 15 DB shoulder press- 15, 15, 15
Jul 3rd
Day 119
AM Workout: 3 mile run- 22:30 PM workout: For time: 50 wall balls 30 pull ups 30 dips 40 wall balls 24 pull ups 24 dips 30 wall balls 18 pull ups 18 dips 20 wall balls 12 pull ups 12 dips 10 wall balls 6 pull ups 6 dips =23:12
Jul 2nd
Day 118
PM Workout: 2 mile run - 14:14 ABS: Reverse crunches- 25, 25, 25 Ab ball crunches- 25, 25, 25 Vertical leg crunches- 25, 25, 25 Plank- 3 sets of 1 minute holds Roman chair leg raises (w/ 10lb DB)- 25, 25, 25 Cable crunches- 25, 25 Oblique cable crunches (each side)- 10, 10 Oblique crunches on stability ball (each side)- 10, 10, 10
Jul 2nd
June 2010
22 posts
Day 117
“Remember the Titans” 59 calories on the rower 59 squats 59 push ups 59 sit ups 59 sumo deadlift high pulls (55lbs) 59 wall balls (14lbs) 59 burpees 59 overhead walking lunges (45lbs) 59 KB swings (35lbs) 59 push press (55lbs) =49:40 Badass WOD. It sucked the life out of all of us!
Jun 30th
Day 116
4 mile run- 29:36 Shoulders: DB lat raises- 15, 15, 15 DB front raises- 15, 15, 15 DB shoulder press- 15, 15, 15 DB up right rows- 15, 15, 15
Jun 29th
Day 115
2 mile run-14:16 5 rounds for time of: 40 tuck jumps 30 box jumps (24in) 20 KB swings (35lbs) =29:16 This WOD really sucked.
Jun 26th
Day 114
2 mile run- 14:24 then- 3 rounds for time of: “The Bear” Power clean, front squat, push press, back squat 7 of those for each round -6:50 Not a bad WOD. CORE: Oblique extensions (10lb plate)- 20, 20, 20 Plank- 3 sets of 1 minute holds Crunches on elevated flat bench- 25, 25, 25
Jun 24th
Day 113
3 rounds for time of: 25lb DB thrusters- 15 reps 30 GHD sit ups =8:43
Jun 24th
Day 112
“RJ” 5 rounds for time of: 800M run 15 ft rope climb, 5 ascents 50 push ups =40:39
Jun 22nd
Day 111
5 rounds for time of: 45lb barbell OH lunges- 50 ft. 21 burpees =18:08 *When doing lunges always let the knee softly kiss the ground. Any other way does not count!* ;)
Jun 21st