6.30.2008

080609-080630

Many many workouts to follow (as always)

080630
45 double unders
45 95# squat cleans
45 ring dips
45 double unders

34:48

080627
"Helen"
3 rounds:
400m run (outside)
21 35# kettlebell swings
12 pull ups

12:19


080626
"Fight Gone Bad"
3 rounds, 1 min each exercise of:
14# wall balls, 9ft (reps)
75# Sumo deadlift high-pulls (reps)
21' Box jumps (reps)
75# push press (reps)
Row (calories)

Total score-183


080625
Overhead squat
75x5x3

Bench press
107x5x3


080623
As many reps as possible in 20 min of:
10 65# thrusters
10 pull ups

8 rounds (all pull ups unbroken)


080621
with a team of 2, do cindy while partner's running 800m

800m run
Cindy (5 pull ups, 10 push ups, 15 squats)
800m run
Cindy
800m run
Cindy

total of 14 rounds (partner did 12 rounds) in 32 min



080620
"JT"
21-15-9 reps:
handstand push up
ring dip
push up

24:05


080618
7 rounds:
21 55# shoulder presses
21 GHD back extensions

about 38 min


080617
50 abmat sit ups
50 double unders
50 abmat sit ups
50 walking lunges
50 abmat sit ups
50 burpees
50 abmat sit ups

23:00


080616
Shoulder press
76#x5x3


080614
400m run
15-12-9 reps:
35# kettlebell deadlift high-pull
14" box jump
400m run
21-15-9 reps:
14# wall ball, 10ft
slam ball
ring dip
400m run
30-20-10 reps:
pull up
abmat sit up
800m run

54:29


080613
Deadlift
175x5

Weighted pull ups
13#x5x2
13#x4
13#x1


080611
10 rounds:
12 pull up
12 burpee

26:20


080610
5 rounds:
7 95# squat cleans
10 handstand push ups

22:25


080609
Overhead squat
70x5x3

Shoulder press
75x5x3

6.07.2008

080530-080607

080607
Tabata This +1
Abmat sit up
push up
35# kb swing
squat
row
pull up

sit up 9/9/9/9/9/9/8/9
push up 10/7/7/7/7/7/7/8
swings 10/9/9/8/8/8/8/8
squat 16/16/16/17/16/16/18/16
row 41 Kcal total
pull up 6/6/6/6/6/6/6/6


080606
DL
181x3
181x2

weighted pull up
16#x4
16#x4
16#x4
16#x3,1


080604
10 95# squat cleans
50 GHD sit ups
8 95# squat cleans
40 GHD sit ups
6 95# squat cleans
30 GHD sit ups
4 95# squat cleans
20 GHD sit ups
2 95# squat cleans
10 GHD sit ups

24:39


0800603
10 95# thrusters
50 double unders
8 95# thrusters
40 double unders
6 95# thrusters
30 double unders
4 95# thrusters
20 double unders
2 95# thrusters
10 double unders

17-something (forgot to write down time)


080602
Squat
worked on form
135#x4
135#x3
120#x3

Bench press
107#x4
107#x4
107#x4
107#x4


080531
Filthy Fifty

50 21" box jumps
50 jumping pull ups
50 kb swings, 35#
50 walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall ball, 14#
50 burpees
50 double unders

40:56



080530

Crossfit Total

squat 155#
press 92#
Deadlift 190#

437

a bad day at the gym.... =(

6.02.2008

kipping pull ups!

I've been told I have a good kip. So today, I got Andrew to take a video of my kipping pull ups. It's so funny to see myself, and whoa, isn't that too much kip?

video