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)