Friday 090710

“Nate”

Complete as many rounds in twenty minutes as you can of: (Scaled back to Pack)

2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet  (I put my feet up on a 20″ plyo box)
8 1-Pood Kettlebell swings

95° in Joe’s Gym, I was sweating like a pig.

16 rounds completed.

Tuesday 090707

Couldn’t even come close to doing the WOD. So, went with where I left off on my 12 week beginner program.

Squats; 21-18-15

Monday 090706

Rest Day? We don’t need no stinking rest day!

Actually, just wanted to work on some of my weak areas… which is like… all of them.   =)

Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.

Bench Press:
10×100
8×115
6×135
4×155
8×115

40 pull-ups
20 GHD sit-ups

Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!

Sunday 090705

Back on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.

Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP- 95-95-95-100-105

PP- 95-105-105-105-115

PJ- 95-100-105-115-125

Tabata at Joe’s Gym

Had a couple of friends over for a garage gym day. We ended up doing a tabata style workout that proved to be fun and a challenge at the same time. Everyone did great. Weather was perfect, right around 72 deg.

Tabata style: 8 rounds at each station, 20 seconds of work then 10 seconds rest. 1 minute rest between stations. 1 point for each rep or in the case of rowing, calories burned.

Station 1: Bench Press #95
Station 2: Row, points based on calories burned
Station 3: Pull-ups (various assistance bands used)
Station 4: 20″ Box Jump

Scores ranged from 130 to 230.

Great job guys!