04-30-12 CrossFit

CrossFit

Modified 20 on 20's (Bryan forgot to list the last 9 exercises...)

20 dead lifts
20 10m rows
20 clean
20 10m rows
20 front squat
20 10m rows
20 push press
20 10m rows
20 back squat
20 10m rows
20 SDHP

35# lifts, 22:33min

Weigh in

Evening (after work out)

195.6lbs

04-29-12 C25K

Week 1 Day 3 C25K

Treadmill
5 min warm up, 8 rounds of 1min jog, 1:30min walk, 5 min cool down

30min, 1.75mi

04-28-12 C25K

Week 1 Day 2 C25K

Treadmill

5min warm up, 8 rounds of 1min jog, 1:30 walk, 5 min cool down

30 min, 1.75mi

04-27-12 CrossFit

CrossFit

400m walk with wt plates in pinch grip, 1 burpee/time you set weights down

25# each hand, 19 burpees

6:30min walk, 10:30min total

04-26-12 Alt Work Out :)

Worked in greenhouse hosing for 8hrs straight- enough of a workout for me! :)

04-25-12 C25K

Week 1 Day 2 C25K

Outside at Banner
91F, asthma attack, Case was getting too hot- did not complete workout

5min warm up, 4 rounds of 1min jog, 1:30min walk, walked remainder of workout and cool down

34:20min, 1.56mi

04-24-12 CrossFit

CrossFit

10 RFT

2 Squat cleans- 37#
3 Muscle ups- Modified: 1 false grip pull up and 2 ring dips = 1MU
5 HSPU- Modified:  2 blue bands

20:50min

04-23-12 CrossFit

CrossFit

4RFT:

12 KB taters with front squat- 18#
8 Divebomber push ups
400m run

22:48min

04-22-12 C25K

Week 1 Day 1 C25K

Outside at Banner

5min warm up, 8 rounds of 1min jog, 1:30min walk, 5min cool down

30:09min, 1.67mi

04-13-12 CrossFit

CrossFit Intervention Day 24

Fight Gone Bad!

3 rounds of 5 stations, 1min at each station with 1min rest in between rounds

Box jump (2-45# plates with 1-25# plate)
Push press (35#)
Rowing (count calories burned)
Wall ball (8#)
SDHP (45#)

17:00min, 225 total reps

04-11-12 CrossFit

CrossFit Intervention Day 23

Complete one 60yd sprint every 30 seconds for 6 min
then
5min jump rope

11:00min

04-09-12 CrossFit

CrossFit Intervention Day 22

6/4 (?) RFT

30 Mountain climbers
20 L-sit foot raises
10 sotts press (10#)

12:20min

04-06-12 CrossFit

CrossFit Intervention Day 21

3 RFT
15 shoot throughs (walk through)
15 divebomber pushups
800m run

27:22min

04-04-12 CrossFit

CrossFit Intervention Day 20

10x2 box squat @50% 1 rep max (45# on 3-45# plates and 1-25# plate)
Rest 30 seconds
8x2 deadlift @50% 1 rep max (105#)
Rest 30 sec
5min OHS (15#, not continuous, but must be 5min total)

8:30min to complete 5min of OHS

04-02-12 CrossFit

CrossFit Intervention Day 19

4 RFT

80-60-40-20 Jump Rope
12 Burpees (step back)
10-15-20-25 MBC (8#)

21:34min