30 flights of stairs with 12 lb weight vest (11:00)
20 flights of stairs with no weight (6:30)
total of 50 flights
time to complete: 17:30
muscle group worked: shoulders
I use 30 lbs on military press.
Thursday, December 31, 2009
Wednesday, December 30, 2009
my best angie dickinson
I have been working out about 2 hours a day for the past month or so. Prior to that, my workouts were 90-100 minutes long.
Angie
5 rounds of
20 pull ups (modified)
20 push ups (half regular, half modified)
20 sit ups
20 body squats
time to complete: 11:45
muscle group worked: legs
Angie
5 rounds of
20 pull ups (modified)
20 push ups (half regular, half modified)
20 sit ups
20 body squats
time to complete: 11:45
muscle group worked: legs
Tuesday, December 29, 2009
anonymous
10 sets of
10 thrusters (35#)
10 pull ups (modified)
time to complete: 9:15
This one is similar to Shaniqua.
I also ran 25 flights of stairs with a 9 lb. weight vest (8:16) and 25 flights of stairs with no vest.
50 flights of stairs
time to complete: 16:18
muscle group worked: triceps
10 thrusters (35#)
10 pull ups (modified)
time to complete: 9:15
This one is similar to Shaniqua.
I also ran 25 flights of stairs with a 9 lb. weight vest (8:16) and 25 flights of stairs with no vest.
50 flights of stairs
time to complete: 16:18
muscle group worked: triceps
Monday, December 28, 2009
the state of being true
Verity
5 rounds of
20 box jumps (modified)
20 push ups (half modified, half regular)
20 sit ups
time to complete: 8:26
I have been doing the Stairmaster for over a year, and a few months ago, I began running flights of regular stairs. I took about a month off but resumed the real stairs and earned a personal record.
50 flights of stairs
time to complete: 14:15
muscle group worked: back
5 rounds of
20 box jumps (modified)
20 push ups (half modified, half regular)
20 sit ups
time to complete: 8:26
I have been doing the Stairmaster for over a year, and a few months ago, I began running flights of regular stairs. I took about a month off but resumed the real stairs and earned a personal record.
50 flights of stairs
time to complete: 14:15
muscle group worked: back
Saturday, December 26, 2009
cindy lauper
Cindy
as many rounds as possible of
5 pull ups
10 push ups (half regular, half modified)
15 body squats
number of rounds: 21
as many rounds as possible of
5 pull ups
10 push ups (half regular, half modified)
15 body squats
number of rounds: 21
Friday, December 25, 2009
Wednesday, December 23, 2009
unnamed crossfit
5 rounds of
12 thrusters (35#)
20 box jumps (modified)
20 sit ups
time to complete: 10:09
12 thrusters (35#)
20 box jumps (modified)
20 sit ups
time to complete: 10:09
Monday, December 21, 2009
she looked like eva marie saint
Eva
5 rounds of
Run 800 m (1/2 mile)
30 kettlebell swings (25#)
30 pull ups (modified)
time to complete: 40:45
5 rounds of
Run 800 m (1/2 mile)
30 kettlebell swings (25#)
30 pull ups (modified)
time to complete: 40:45
Sunday, December 20, 2009
modified fran
I enjoyed adding cardio to the Fran workout.
Modified Fran
Run 400 m, 21 thrusters (35#), 21 pull-ups (modified)
Run 400 m, 15 thrusters (35#), 15 pull-ups (modified)
Run 400 m, 9 thrusters (35#), 9 pull-ups (modified)
time to complete: 12:34
Modified Fran
Run 400 m, 21 thrusters (35#), 21 pull-ups (modified)
Run 400 m, 15 thrusters (35#), 15 pull-ups (modified)
Run 400 m, 9 thrusters (35#), 9 pull-ups (modified)
time to complete: 12:34
Saturday, December 19, 2009
i saw a guy puke
A guy in the gym puked when he did this.
Barbara
5 rounds of
20 pull ups (modified)
30 push ups (modified)
40 sit ups
50 body squats
time to complete: 17:26
Barbara
5 rounds of
20 pull ups (modified)
30 push ups (modified)
40 sit ups
50 body squats
time to complete: 17:26
Thursday, December 17, 2009
shaniqua
This one is inspired by Karen, which is difficult because it is a continuous stream of thrusters. The sit ups help break it up.
Shaniqua
10 rounds of
10 thrusters (35#)
10 sit ups
time to complete: 9:11
Shaniqua
10 rounds of
10 thrusters (35#)
10 sit ups
time to complete: 9:11
Tuesday, December 15, 2009
lavender and jasmine
I'm at the gym trying to do box jumps and some guy asks me what i think about tiger woods. This leads to a theological discussion about total depravity and our need for a savior (nk: for; guy at the gym: against). Listen, you want a piece of me, you are going to get a piece of jc.
Jasmine
4 rounds of
12 thrusters (35#)
20 box jumps (modified)
time to complete: 5:58
Jasmine
4 rounds of
12 thrusters (35#)
20 box jumps (modified)
time to complete: 5:58
Saturday, December 12, 2009
Friday, December 11, 2009
imaginary crossfit
I made this one up and did not name it, since I did not enjoy it much.
as many rounds as possible in 20 minutes
7 deadlifts (45#)
15 push ups
20 sit ups
number of rounds: 17
as many rounds as possible in 20 minutes
7 deadlifts (45#)
15 push ups
20 sit ups
number of rounds: 17
Thursday, December 10, 2009
training harder
Cindy
as many rounds as possible in 20 minutes
5 pull ups
10 push ups (modified)
15 back squats
number of rounds: 22
as many rounds as possible in 20 minutes
5 pull ups
10 push ups (modified)
15 back squats
number of rounds: 22
Wednesday, December 9, 2009
more, please
I am really starting to enjoy crossfit.
Karen (modified from wall balls)
150 thrusters
I completed 100 thrusters (35#)
time to complete: 6:23
Karen (modified from wall balls)
150 thrusters
I completed 100 thrusters (35#)
time to complete: 6:23
Sunday, December 6, 2009
i heart fran
I was introduced to the infamous Fran workout today.
Fran
21 thrusters (35#)
21 pull ups (modified)
15 thrusters
15 pull ups
9 thrusters
9 pull ups
time to complete: unknown
Fran
21 thrusters (35#)
21 pull ups (modified)
15 thrusters
15 pull ups
9 thrusters
9 pull ups
time to complete: unknown
Friday, December 4, 2009
two's company
Betty
5 rounds of
12 push press (45#)
20 box jumps (modified)
time to complete: 9:21
I also began doing modified pull-ups on the Smith rack, approximately 20-30 per day.
5 rounds of
12 push press (45#)
20 box jumps (modified)
time to complete: 9:21
I also began doing modified pull-ups on the Smith rack, approximately 20-30 per day.
Saturday, November 28, 2009
crossfit 101
I began incorporating crossfit into my workouts in November 2009. I started with a simple workout, a modified version of Angie.
Angie
4 rounds of
25 pull ups
25 push ups
25 sit ups
25 body squats
time to complete: 9:19
Angie
4 rounds of
25 pull ups
25 push ups
25 sit ups
25 body squats
time to complete: 9:19
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