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