Foam Rolling/Mobility

16 Handstand Push-Ups/ 16 Pull-ups
Parallette handstand hold (against wall) 3x30sec.
tons of freestanding handstand practice

OH Squat 5x1
Speed Deficit DL (Snatch Grip) 3x5
Snatch Complex (Power Snatch, Hang Squat Snatch, Snatch Balance) 3x3
Full Squat Snatch 6x3
Press 2x3


conditioning when I get off work tonight...gonna be rowing and burpees...yay (gag me)

6/29/2010 1:49:39 PM

6 sets of bench
4x12 dumbell flies
4x12 machine flies
4x12 cable crossover

6/29/2010 3:20:56 PM

Did Insanity Max Plyo. Finished 30 minutes before I went to PT at LFF. Did legs at LFF and then conditioning. I was pretty much spent during the conditioning. Next, I'm gonna go play drums for 3 hours starting at 7 pm.

6/29/2010 4:50:23 PM

active rest day - thank God....

needed a day off

6/29/2010 4:50:59 PM

4 rounds for time
500m row
25 burpees

completely killed me...17min 10sec

6/29/2010 7:58:46 PM

(# of sets x rep per set)
Leg Press 4x25
Incline Press 6x15
Ab Machine 8x25+10
Lat Pulldown 4x25
Quads 4x20+10
Rear Delt 4x15
Back 4x25
Lat Pushdown 4x25
Leg Curl 4x25
Pectoral 4x25

6/29/2010 10:56:07 PM

60 min aquatic blast class. We got to do the last portion of the class in the rain. It was so awesome!!!

I finally broke down and bought some gloves to wear while weight lifting. I was forming some ripe and painful callusses.

6/30/2010 11:49:31 AM

Haha, I am proud of mine

6/30/2010 11:54:31 AM

^ haha. I think that is why it was hard for me to buy those gloves. RAWR!

6/30/2010 12:18:22 PM

5min warmup treadmill

2x12 kettle bell bosu squats
2x15 single leg press
2x20 oblique crunches

1x20 cable rows
1x20 leg extensions
1x20 weighted crunches

1x20 dumbbell curls
1x15 barbell shoulder press
1x20 cable curls

1min bosu/xball planks (tougher than u think)

6/30/2010 12:29:03 PM

ran a mile on the elliptical 7-8 minutes

3x10x15 right, 3x10x15 left single arm swings I added a squat each swing(alternating arms, this got my heart pumping like whoa)
3x8x50 clean and press (soooo hard after doing the arm swings, I started with 60 had to change that up twice)
3x10x80 dead lift
3x10x40 squats and curls
3x8x55 chest press (I had to grunt scream the last set I was so exhausted)

I STRUGGLED through this whole work out. Sweat was pouring off me. I LOVED IT!

7/1/2010 12:24:56 PM

Mobility/Foam Rolling

Day 18 of my 100 day challenge...did 18 pull-ups and 18 handstand push-ups


Box Squats 3x5
Weighted Chin-Ups 3x3

Deadlift 4x6, 4x3
DB Incline Bench 3x5
Reverse Hyper 3x10-12

7/1/2010 1:49:24 PM

Chest
10min Cardio
10min Dynamic Stretching

1x18x30 Decline Cable Flyes
1x17x270 Decline Bench
1x18x45 Incline DB Flies
1x18x110 Incline Hammer Press
1x18x220 Machine Flyes
1x18xBW+30 Chest Dips

10min Static Stretching

7/1/2010 2:54:19 PM

workout 2

50-40-30-20-10 abmat situps/double unders

9min flat

7/1/2010 7:22:53 PM

3x12 close grip bench
3x12 press downs
3x12 one hand press down
3x12 one hand cable curl
3x12 machine curl
3x12 one hand preacher curl

7/1/2010 7:26:07 PM

3 mile run
500m swim

7/1/2010 9:01:12 PM

3x12x90 incline press machine
3x12x35 dumbbell flat presses
1x15x5 bosu crunches
2x15x35 dumbbell pullovers
2x25x50 flat plate presses
1x25x95close grip bench
3x8x45wide grip fast bench
1x20 cable press
1x20 cable pushdowns
1x20bosucable triceps
1x10bosu pushups
1x1min bosu walkovers

7/1/2010 10:11:46 PM

Yesterday: am bootcamp

this am: 5k run

7/3/2010 7:19:37 AM

last night:

Back
10min Cardio
10min Dynamic Stretching

1x18x315 Dead Lifts
1x18x180 Wide Cable Rows
1x18x180 CG Pull Downs
1x18x85 Straight Arm Pulldowns

10min Static Stretching

first time doing dead lifts in over 6 weeks, glad I was still able to do 315. The pulls felt great, I'll increase next session I really need to listen to my body as I recover today. I can already feel the DOMS in my back. After the dead lifts yesterday, my back was so tight and swole, I was ready to call it a day. Was beat after only 4 exercises...felt terrific.

7/3/2010 7:28:22 AM

i ran 10.5 miles

holy

crap

my feet hurt. ok i walked a good 1 of those towards the end. i have a KILLER blister on one of my toes. someone told me bodyglide helps. and the obvious moleskin

i led my group for 8 miles. then shortly after that the blister was REALLY killing me so i walked about a mile. then one of the super fast people ran back to run with me so that encouraged me to run the last part.

WHEW. and everyone sang me birthday! ANDDDDD i got a *PINK* fuel belt for my birthday ANDDDDDDD a new purple running outfit!!!!

7/3/2010 11:21:23 AM

swam 750m

7/3/2010 11:35:03 AM

swam 15x25m HIIT laps before the pool crowds set in

7/3/2010 12:21:27 PM

Swam about a mile.

7/3/2010 2:47:01 PM

8 minutes on this Precor machine (kicked my ass )



3x10x15 right, 3x10x15 left single arm swings I added a squat each swing
1x8x60, 3x8x55 clean and press (I can't seem to move past 55 on this, I start to have bad form with heavier weights)
3x10x90 dead lift
3x10x55 chest press
3x10x40 curls and shoulder press (very hard to do at the end of the workout!!!)

7/3/2010 3:39:27 PM

I usually hate ellipticals, but that one isn't bad because you can switch it up and do stairclimber as well.

7/3/2010 4:30:51 PM

Dear porcha,

what is you current routine?

if I've been reading it correctly you're doing 1 set of 18 reps for various exercises? Or are you doing singles?

From,

confused

7/3/2010 5:11:18 PM

Walked to the gym for boxing. Class was cancelled so I gave in to the holiday fever and walked back home.

7/3/2010 5:21:43 PM

^^he's doing DC training.

7/3/2010 5:28:55 PM

Crossfit - "Fran"

For time:

21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

* thrusters w/ 95 lb barbell; pull-ups were kipped

7/3/2010 6:07:42 PM

Three Super Sets of:

12, 10, 8, 6 Chin Ups
12x65, 10x70, 8x75, 6x80 Standing Military Press

12, 10xBW+25, 8xBW+25 Dips
12x30, 10x40, 8x40 Linda Curls*

12x65, 10x75, 8x80, 6x85 DB Upright Row
12x95, 10x115, 8x125, 6x135 Decline Bench Press

*[words] Linda Curls are a bicep super set that begonias made me and ThePeter do one day when she gave us a free personal training session. We named this super set Linda Curls because it was easier to say than the series of bicep exercises that she made us do in the super set. Linda Curls consist of Wide Grip SB Curls immediately followed by Normal Grip SB Reverse Curls immediately followed by Close Grip SB Curls. So, essentially, the 12x30 was really 36x30. If that makes sense. [/words]

[Edited on July 3, 2010 at 7:09 PM. Reason : khi]

7/3/2010 7:09:16 PM

15min 4.1mph 7.0 incline
3x21x40 curls 21's
3x8x6 front raises, side raises, bent raises, lateral raises
3x10 assisted pullups
15min 4.1mph 7.0 incline
7min abs

7/3/2010 8:05:46 PM

^^^ what was your time?


AM
Oly Lifting
work up to heaviest snatch (130 - still hammering technique)
work up to heaviest C&J (180 - PR)


PM
5 Rounds:
5 DB Burpees
10 DB Deadlift
15 DB C&J
Overhead walk ~ 200ft
14m 41s

Row 1000m
rest 3min
Row 750m
rest 2min
Row 500m

7/3/2010 10:09:49 PM

3 miles no sweat woo...been forever since I could say that. Would've prolly cranked out at least 2 more but the park closed

7/3/2010 10:12:01 PM

Quote :

"what was your time?"

Didn't time it.

(haha, last time I was on the clock for Fran, I ended up passed out on the floor)

[Edited on July 4, 2010 at 7:04 AM. Reason : ]

7/4/2010 7:04:06 AM

ran my first race this am - just a 5k

felt good to run the entire thing - since never in my life before about 2 weeks ago could i run that long without stopping to walk

7/4/2010 9:09:10 AM

^^ yeah, I haven't done her in about a year

makes me nervous every time...but I feel like this might be the week I give it a go

7/4/2010 9:40:32 AM

7/4/2010 9:42:21 AM

^^ yeah, definitely a deceptively brutal workout. doesn't sound that tough, but never fails to feel like a near-death experience.


just got back from swimming 750m

7/4/2010 10:00:08 AM

Legs
10min Cardio
5min Dynamic Stretching

1x18x235 Back Squats
1x18x255 SLDLs
1x18x11 plates Leg Press

5min Static Stretching

7/4/2010 8:33:40 PM

weak ass 30 mile bike ride

was supposed to do 40... but my legs were not having any part of that

7/5/2010 10:33:28 AM

60 min of kickboxing
I struggled through the glute portion.
I need to get better with jabs and the front/side chamber kicks. After doing about 35 i struggle with the combos.

7/5/2010 11:33:04 AM

1.25mi run yesterday

7/5/2010 11:52:54 AM

Mobility/Foam Rolling

Full Snatch 10x2
Deadlift 3x3
Press 5x3
Box Squat 6x2

7/5/2010 1:38:06 PM

Workout #1 (AM Session)

Foam Rolled

Weighted Chin-Ups

Body weight (BW) x 5
BW+25 x5
BW+45x5
BW+70x3/3/3

AbMat Sit-Ups
x20
+25x20/20/20

CrossFit "Lynne" (rest 3 min between rounds)

5 Rounds (max reps)
Body weight bench press, 175lb
Pull-Ups

By Round (Bench/Pull-Up)

Round 1: 11/28
Round 2: 10/20
Round 3: 8/21
Round 4: 8/22
Round 5: 8/23

Total Pull-Ups 114/ Bench Press 45

Added Total: 159 (PR by 20 reps)

---------------------------------------------------------

Workout #2 (PM Session)

Power Cindy
AMRAP 20 min.

#
Michael K.'s Photo Michael RUN

Decided to do WOD from Triangle CrossFit instead of just stretching and doing skill work...

Foam Rolled
Practiced Handstands (got some great advice from Andre which I can immediately tell will help)

then decided, against better judgment, to do a fu... read more

Decided to do WOD from Triangle CrossFit instead of just stretching and doing skill work...

Foam Rolled
Practiced Handstands (got some great advice from Andre which I can immediately tell will help)

then decided, against better judgment, to do a full workout again.

Power Cindy
AMRAP 20 min.

5 Pull-Ups
10 Push-Ups
15 Squats
1 Clean&Jerk (135lb)

14 Rounds

My goal for the MetCon was to go at about 75-80% and feel it out. Having done a chest/pull-up workout already this morning, I figured I'd be a little stiff with similar exercises (okay, the SAME movements as far as pull-ups go).

7/6/2010 7:34:46 PM

5 rounds of 20+ pull-up sets with only 3 min rest between? I'm assuming you've also done your bench prior to the pull ups too or do you rest anything significant between the exercises?

Shoulders/Traps
10min Warmup Cardio
10min Dynamic Stretching

1x18x135 Standing Shoulder Press
1x18x20 Lateral Raises
1x18x30 Supine Front Raises
1x18x70 Widest Upright Rows
1x18x40 Arnold Press
1x18x225 Haney Shrugs
1x18x135 OH Shrugs

10min Static Stretching

7/6/2010 8:06:55 PM

^bench press, rest 1 min, pull-ups, rest 3 min, bench press, rest 1 min, pullups...etc. until all 5 rounds were completed


since it was for max reps they were kipping pull-ups, if that matters

7/6/2010 8:11:26 PM

3.2 mile run in this heat

7/6/2010 9:25:34 PM

4x10 bench
4x12 machine flies
4x12 cable crossovers - drop set on the last one

7/6/2010 11:39:41 PM

bootcamp this am.... the heat is already bad, even at 6am

7/7/2010 7:19:19 AM

From yesterday:
(# of sets x rep per set)
Leg Press 4x25
Incline Press 4x15
Ab Machine 8x25
Lat Pulldown 4x25
Quads 4x20+10
Rear Delt 4x15
Back 4x25
Lat Pushdown 4x25
Leg Curl 4x25
Pectoral 4x25

Starting p90x soon once I get things together.

7/7/2010 7:24:50 AM