blue

10 minutes stairmaster

muscle group worked: shoulders, abs
seated overhead press (warm up) 45#
military press 30#
upright row 45#
rear delt 15#
hammer strength 35#
clean and jerk 45#

20 minutes stairmaster

press

10 minutes stairmaster

muscle group worked: shoulders
military press 35# (2 sets of 5. . . and several sets of 10 with 30#)
shoulder press using barbell 55# (couple sets of 8-10)
clean and jerk 55#
rear delt 15# (3 sets of 10)
(these aren't inclusive of all the sets i do, they are just the benchmarks for future comparison)

20 minutes stairmaster (interval)
50 flights of stairs (~16 minutes)

warfare

10 minutes stairmaster

muscle group worked: shoulders
learned a new exercise tonight from a guy who keeps giving me great tips on my workouts. he said i look fantastic, so that made me feel pretty good.
military press: 30# and 35# dumbbells
shoulder press (free weight using the barbell/squat bar): 65#

30 minutes stairmaster

no love

10 minutes stairmaster

muscle group worked: shoulders

20 minutes stairmaster
50 flights of stairs (~20 minutes)

underground

10 minutes stairmaster

muscle group worked: shoulders
military press with 30 and 35#

20 minutes stairmaster
50 flights of stairs (~20 minutes)

energy

10 minutes warm up on stairmaster

muscle group worked: shoulders, abs

monique
5 rounds of
12 thrusters (35#)
12 pull ups
12 push ups
20 sit ups

time to complete: 10:25

50 flight of stairs with weight vest: 21:00
50 flights with no vest: 17:31

watch

30 minutes stairmaster
20 minutes run on treadmill
muscle group worked: shoulders
2 sets of 8 with 30# military press (dumbbells)
2 sets of 4 with 35# military press (dumbbells)
5 reps of overhead press with 65#

stronger

50 minutes stairmaster (interval training)

muscle group worked: shoulders, abs

I am getting stronger! I did 3 sets of 8 military press with 30#, and I did 3 sets of 8 shoulder/push press with 55#.

don't stop

Shaniqua
5 rounds of
20 thrusters (35#)
20 sit ups

time to complete: 8:02

17:18 50 flights of stairs
20 minutes Stairmaster

muscle group worked: shoulders, abs
The leg lifts I began about a month ago are beginning to show some results! I've been doing about 3 sets of 10-15 every other day, along with my abdominal workout.

new month

No crossfit tonight.

30 minutes stairmaster
19:48 50 flights of stairs with 20# weight vest

muscle group worked: shoulders, abs

bulletproof

Someone asked if my weight vest was a Kevlar vest. I said "yes," of course.

Why would I need to wear a bulletproof vest in the gym?

5 rounds of
10 thrusters (35#)
10 pull ups (Smith rack)
10 push ups
10 sit ups

time to complete: 7:04
This was a pretty easy crossfit. I should have done more reps or more rounds, but I wanted to get to the stairs.

20 minutes Stairmaster
19:28 50 flights of stairs with 17# vest
17:53 50 flights of stairs with no vest
(time not comparable with previous times, as I ran a different set of stairs, which is taking me longer)

muscle group worked: shoulders, abs

so hard

I did not feel well tonight. I ran stairs but messed up the timer.

muscle group worked: shoulder, abs

spreading the crossfit love

People are really intrigued by my crossfit workouts. One girl gave me the evil eye while I was doing thrusters. Some dude asked me what I was doing running around the gym. I appreciate when people show genuine interest, and I am happy to help. But the evil eye thing bugs me. Keep yo' eyes to y'own self.

Kelly (modified)
5 rounds of
400 m run
20 thrusters (35#)
20 box jumps

I had to use the treadmills upstairs, and I lost 5 minutes running back and forth from the area where I did thrusters to the treadmills (about 37 seconds each time up or down, times 8)

time to complete: 23:41
I think I could do it in 18 minutes if I could use the treadmill on the ground floor.

I also did the Stairmaster for 20 minutes. No real stairs tonight; I needed a break. But I put more weight in my vest for tomorrow night.

muscle group worked: shoulders
I felt pretty strong doing several sets of 4-8 with 30# dumbbells on military press.

escapades

I did not do any crossfit tonight. I felt emotionally exhausted. I did a shoulder workout and 50 minutes on the Stairmaster while I listened to one of the trainers fill me in on his romantic escapades. Fascinating. I love hearing about the inner lives of other people.

stairway to heaven

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.