Tuesday Workout

Rest Day :)

I am surprised... I feel good today.

There is a part of me that wants to do a workout, but I know how critical it is to REST

I am also making some minor adjustments to my diet effective yesterday.

Let's see if that kicks my results into the next level... :)

Monday Workout

Overhead...

Today I completed the Workout from the main site:

Shoulder Press 1 1 1 1 1

Push Press 3 3 3 3 3

Push Jerk 5 5 5 5 5

I felt strong on the SP and PP, but I focused on form with the PJ... I did not find my true 5 rep max because I wanted to make sure I was doing the movement correctly. I even shot some video, which turned out nicely. It looks like my form is pretty good, so next time I will go for that 5 rep max!

Sunday Workout

Todays workout focused on the legs...

Started with a 1/4 mile run, then headed straight into-

30-20-10

Wall Ball Shot

Lunges

1/4 mile run

This felt good, especially to how much I feel yesterdays workout in my shoulders and upper back. I think I should be equally sore tomorrow :)

Saturday Workout

Power Hang Cleans

Thrusters

Proof of  a good workout!!!

From the CrossFit main site - 

Max Rounds in 20 minutes:

Thrusters

Hang Power Cleans

Sumo Deadlift High Pulls

Wednesday Workout

Today was Back Squats... from the CrossFit main site.

Find your max for

5 rounds of 5

I was able to build up to 195lbs and maintain good form.

I did a set at 205, but the form was a little iffy... did not get low enough.

It was low enough for normal 'standards', but not for CrossFit... 

I did not get below 90 degrees

Monday Workout

Today was all about practical application...

Call it workout - call it chores... either way, I moved a lot of weight (snow) across long distances for time.

Workout:

Shoveled nearly 300' of 10 inches of snow in less than 50 min.

The hard part was the ICE... within that snow was a layer of 1/2" Ice.

Also, today:

I walked 1.5 miles to get chains :)

Took the dog for a 2 mile walk.

Practiced my Double Unders with the Jumprope

and moved Firewood into the house.

You can't say I didn't get my exercise in!!!

Sunday Workout

Workout today was all Kettlebell's!

21-15-9

for time

KB Swings

Turkish Get-ups

and side to side lunges..

Here was the order and our times:

Side to Side Lunges

Turkish Get Ups

KB Swings

Use the same Kettlebell throughout the entire workout.

Don't put it down

Kim - 13:26 w/ 10lb KB

Mike - 10:48 w/ 25lb KB

Saturday Workout

Kim did the Squat Workout that I did on Thursday...

She is feeling it today!

Friday Workout

From the CrossFit Main site...

Filthy Fifty:

For Time-

50 Box Jump - 24"

50 Jumping Pull Ups

50 KB Swings, 16KG/1Pood

50 Walking Lunges

50 Knees to Elbows

50 Push Press - 45lbs

50 Back Extensions

50 Wall Balls - 20lbs (I down graded to 15lbs)

50 Burpees

50 Double Unders (I did 100 Single Unders)

Previous Time - 31:25

Today's Time - 28.16

Thursday Workout

Workout:

I completed the workout I had assigned my two clients, here it is...

3 Rounds for Time:

21 Squats with arms extended out with weight - 25# plate on round one, 15# on the next two

15 Overhead Squats - 25# plate on round one, 15# on the next two

21 Bear Crawls with 30# Dumbbell in each hand

15 Step Ups (each leg) - 25# plate on round one, 15# on the next two

15 Jumps with Med Ball - 15#

10 Sets of Superman/Banana with a 5 count hold on each move

Time - 21:35

Even though I created this workout, I underestimated the difficulty. 20# would have been perfect, but next time I will use the 25# plate through the entire workout.

The workout:

For Time... 3 rounds

21 Squats with arms straight out w/ weight

15 squats with weight over head

21 Steps (these are called BEAR CRAWLS)

15 EACH LEG - With Weight over Head

15 Jumps with weight... you don't have to jump over anything, just get the height

This move is called Superman... hold it for a 5 count

Then Roll over without touching your feet or hands to the ground...

Banana - feet and hands off the ground...hold for a 5 count

Roll back to Superman, then back to Banana... each time holding each move for 5 count.

Keep it up until you have done each move 10 times (20 rolls all together)

REPEAT the entire Set 3 times...

Rest Day...

Between work, snow, and ice -  I am taking a rest day.

Tomorrow will be interesting - lots of crazy weather... I should be able to get a really great workout in :)

Monday Workout

Warm Up:

Shoveling snow off the sidewalks and a 2.5 mile walk with the dog... :)

Workout:

Deadlifts and Burpees...

5 Rounds for time

5 Deadlifts (I used 205lbs... should be able to knock that up a little next time)

10 Burpees

00:06:45

As you can tell, it was a little cold in garage... 38* to be exact. That is why I am wearing gloves and thermals.

SNOW DAY!!!

Well, today... it is snowing.

Cars are sliding on the roads - people are not encouraged to travel.

Sheila and Brian are stuck at home - no class today.

I sent them their 'homework' assignment via Email... They should still get a pretty nice workout in today :)

Here is the workout:

Warm-up
20 Slow Knee to Elbow 
20 Lunges
20 Push Ups - focus on form 
60 Jumping Jacks

Workout
3 Rounds for time... go at your own pace, but avoid stopping
30 Burpees
30 Straight Arm raises with weight
30 Turkish Get Ups (alternate arms, 15 each side, 30 total)

Saturday Workout - RUN!!!!

Today I warmed up with a 6 mile walk with my wife and dog.

The workout, from the CrossFit main site:

Run a 10K

I averaged 8 min miles... ending time - 49:30

No too shabby :)

Friday Workout

Warm Up

I started with some basic jumping jacks... got the heart rate going

Practiced some Squats using the 20lb Med Ball

Moved on to some High Jump skills. The highest Box Jump was 35.5 inches which I cleared with no problem. I am curious on how high I can go...

L-Sits were next on the list...  am getting stronger at these.

And there is always room for Kettle Bells... :)

Then it was time for the Workout...

This one was tough... 22:35

2 Rounds for Time

50 Burpees

50 Box Jumps

50 Pass Throughs

150 Jump Ropes

Ouch... I think I am going to feel that one tomorrow.

Thursday Workout

Warm-up
10 Slow Knees to Elbows
20 Lunges
20 Push Ups - focus on form
60 Jumping Jacks

Workout
3 Rounds for time...
30 Sumo Deadlift High Pulls
30 Straight Arm Wall Ball Raises
40 Bear Crawl
15 Pull Ups

Kim completed this workout with a 20lb Kettle Bell and a 10lb Wall Ball in 15:05
I completed this workout with a 36kg Kettle Bell on the first round, then switched to a 24kg Kettle Bell on the next 2 rounds. I also used a 15lb Wall Ball... it took me 15:22

This was a fun workout... it was hard, mentally challenging, not too long - but not too short. I think I will take Sheila and Brian through this on Sunday. Look out!!!

and then we rested...

Wednesday - REST DAY

and much appreciated... the last couple of workouts were a little deceiving. Kim is still tired and sore from Sundays workout.

Tuesday Workout

Warm Up-

Ring Dips

Front Squats with PVC

Pull ups - still trying to get those 'Butterfly' style pull ups.

Workout

Annie - straight from the main site...

50-40-30-20-10

Double Under

Sit ups

for time...

I didn't do these for time, although it took less than 7 minutes. I am still working on my 'Double Unders' as they are not a strength for me. To compensate, I doubled the number of regular jump ropes to try and get the same intensity.

It has been awesome to do these workouts in my garage. I keep wanting to use all of the new equipment, but I gotta pace myself.

This last weekend I had a friend from work, and her husband, come over for their first workout. They had a blast, they still hurt, but they had FUN!!! I gave them a couple of homework assignments - hopefully they will follow through with their assignment. I am trying to get them ready for another good workout on Sunday.

Monday Workout

We warmed up with a few practice items -

Kipping Pull Ups - Kim is almost there!

Overhead Squats w/ PVC - focus on FORM

L-Sit - Kim was able to get her feet off the ground, I was able to hold the pose for 15 sec 3 times!!

Workout –

21-15-9 for time

• Wall Ball
  
• Sit Up
  
• Good Morning
  
• Ring Rows
  

Kim – 10lb Wall Ball, 45lb Bar GM ~ Time: 10:13

Mike – 15lb Wall Ball, 65lb Bar GM ~ Time: 7:21

The first steps...

Well, here we are... jumping feet first into the fitness industry. My wife and I have been following the CrossFit workouts on their main site since July. I received my Level I Certification in August and we began to collect equipment ever since. Our garage has been transformed from your average, but organized, space to a pretty stocked and comfortable Garage Gym. We have a pull up bar, Olympic Rings, Boxes for jumping, Olympic Barbells and Rubber Coated Olympic Plates, Medicine Balls, Kettle Bells, Dumbbells, and a variety of other CrossFit essential equipment.

As we progress, I will post my daily workouts and comments here. I will work on getting some pictures up... Right now, these are a little random. We have some neat ones here of my wife and I working on finding our 3 Rep Maximum on the Deadlift. That was FUN. She maxed out at 150lbs, I got a new PR with 280lbs.

I will start with todays Workout and I will do my best to post each day after that.

Let me know what you think!!! If you are interested in training with us, I have VERY reasonable price packages - but most of all, you will have a GREAT time!

Mike