Friday Workout

Today - "Nancy"

5 Rounds for time...

400m Run

15 Overhead Squats with 95#

I used 85# as I am not 100% comfortable with OHS yet... I did not want to crash into my 'projects' as I had the wobbly weight up over my head.

This was fun. I don't think I went quite as fast as I could have, but I felt it none-the-less.

I was surprised that my wrists were as sore as they were when I was done. I need to practice having weight up over my head like that more often.

Tuesday Workout

Today my time was spent on the Exercise Ball...

The workout was:

5 Rounds for time

30 Sit Ups on the Exercise Ball

25 Back Extensions on the Exercise Ball

This workout is usually done on a machine called the Glut-Ham Developer (GHD)

The sit ups are deceiving because they also work your Quads - when you are laying back in full extension, the move to get your body up involves a quick 'flex' of your quads - when done right, your torso comes flying up. If you choose to keep your legs relaxed and just try and 'sit up', it wears you out WAY before you are done.

I completed the entire workout in about 19 minutes... It is always a little squirrelly to try and keep your balance on the exercise ball - but it will do for now. :)

Sunday and Monday

Here is a little recap of my last couple of days...

Sunday:

5 Rounds for Time

while holding the 55lb Kettle Bell, complete the following

(don't put the KB down!)

10 Lunges

15 Kettle Bell Swings

This was a quick, but intense workout. I was laid out on the mat when I was done - after about 3 minutes, I was up and ready for more.

When I got home, I went for a 2.5 mile run with my wife.

Monday:

"Nicole"

Max rounds in 20 minutes

400m Run

Max Pull Ups

Keep track of Pull Ups per round

I did 7 full rounds with a total of 121 pull ups

Some of these guys on the CrossFit site did 6 rounds with 25 pull ups in each round... I want to get there!!! Pull Ups are my strong point - here is how my round broke down:

Round 1 - 30 (this is mentally exhausting... it seems like you are going forever!)

Round 2 - 18

Round 3 - 15

Round 4 - 15

Round 5 - 15

Round 6 - 12

Round 7 - 16

Total 121

I am sure I could spread those numbers around differently and maintain +20 for all six... this will be interesting to try next time.

Wednesday and Thursday...

Workouts:

Wednesday

3 3 3 3 3

Front Squats

I spent some time warming up with 135lbs. I probably did about 10 of these.

As I added on plates, I decreased the reps until I found a nice 3 rep weight.

The final set of 3 (which I struggled through) was 195lbs.

Thursday

4 rounds

1/2 mile run for time

Here are the sets

1. 3:56

2. 3:36

3. 3:28

4. 3:24

I did an out and back from my house. The route I chose has a pretty decent downhill/uphill right in the middle of the run. These times are no where near what I could get on a track. Next time I will go over to the school track and see what my official 1/2 mile run time actually is...

Wall Ball Monday

Today was focused on 1 thing... Wall Ball

I spent 13 minutes and 15 seconds squating, throwing and catching (repeat) a 20# Medicine Ball at a 10' target for a total of 150 reps.

As if that wasn't enough, I shot out of the garage for a 1 mile run (about a 9 minute/mile pace).

I am so happy I get to start my 'Rest' day now... for the next 32 hours, I will recover from the last 3 days of hard work.

whew... I wonder what is in store for the rest of the week :)

Sunday Workout

Sunday Workout - Bench Press and Pull Ups

5 Rounds - max reps each round...

I thought I would try and put a video into this post. Here is one of my sets of Pull Ups. I completed about 121 pull ups all together in the 5 sets.

My lower body is STILL sore from Saturday's 'Deadlift-Run' workout... 3 days later. That's how you know you completed a GREAT workout :)

Saturday Workout

Today's workout was Deadlifts and Running...

205lbs Deadlift 21 reps

800m Run

205lbs Deadlift 15 reps

800m Run

205lbs Deadlift 9 reps

800m Run

time - 13:50

I love this workout... it is mentally challenging, physically challenging, and a test of character.

As you finish each set of Deadlifts, your entire body tries to convince you that running a 1/2 mile is not a good idea. Once you get through the first 400m, you realize that it is not so bad. Then you hit the Deadlifts again, and immediately your body tries to talk you out of it. On the last Run, as you are finishing up the last 400m, your lower back is talking, your legs are crying, and you can't wait to cross the finish line.

Doesn't that sound like an AWESOME workout?!!? :)