Tuesday, December 6, 2011

200

50 each: Thrusters (75#), pullups, wall balls (20#), and Burpees
Partitioned as 5-10-5-10-5-10-5
24:01

Friday, December 2, 2011

Pushups, push press, situps, squats

50 Pushups
100 Push press (20# dumbbells)
150 Situps
200 Air squats
Partitioned as 10 rounds of 5-10-15-20
18:36

Monday, November 28, 2011

100 Box jumps, Pullups, and Burpees

Partitioned as 1 of each, 2 of each, up to 10 and back down to 1.
34:36

Saturday, November 26, 2011

Crossfit 180 team workout

100 box jumps
100 KB swings (50#)
100 ball slams (25#)
10 Burpees
15 wall balls (20#)
25 minutes
then run 400M

Thursday, November 24, 2011

Drumstick Dash 34:46.8, avg HR 164

34:46.8 (7:43 pace), 918th out of 5604, 60th out of 
262 (40-44 age group)   

Saturday, November 19, 2011

Crossfit 180 Event

Row 3 minutes
then
45 Thrusters (65#), 45 KB swings (52#), 45 Burpees in 12 minutes
then
Partner Burpees 75 total

Friday, November 4, 2011

75 Manmakers

Partner Manmakers, 1-2-3-4-5-6-7-8-9-10-5-5-5-5
24:37

Wednesday, October 26, 2011

Miscellany

50 Pushups, Situps, Burpees, Pullups, and Push Press (65#)
Partitioned as 2 sets of 25 each
20:41


Tuesday, October 25, 2011

Saturday, October 15, 2011

Viva Bike Vegas, 107 miles

103 miles (plus 4 to the event).
16.2 mph on the bike, 7:18 overall time with stops
Avg HR 139 with stops
5,251 calories
42.1 max speed

Wednesday, October 12, 2011

Wednesday, October 5, 2011

Tailpipe, other

P1 does 250M row while P2 does slosh pipe hold, then switch
3 rounds
7:20

then
10 KB swings (53#), 1 Burpee
10 swings, 2 Burpees, and so on to 10
(100 KB swings, 55 Burpees)
11:05

Sunday, October 2, 2011

Friday, September 30, 2011

Wednesday, September 28, 2011

Gym, trail run

Partner pullups, box jumps (24"), pushups, 1 to 10 (55 each)
then
Trail run at DPU Nature Park, M3 route, 16:12



Monday, September 26, 2011

Friday, September 16, 2011

Trail run 29:08

Starkey, 2 laps with 2 hill climbs

Wednesday, September 7, 2011

41


40 reps of each of the following:

Box jumps
Pushups
Situps
Pullups
Kettlebell swings (53#)
Push press (65#)
Wall balls (20#)
20 Pulls on rower

11-10-10-10

19:41

Monday, September 5, 2011

Trail run 46:41

3 laps, 2 hill climbs at Starkey

Saturday, September 3, 2011

Friday, September 2, 2011

Thursday, September 1, 2011

Jonescrawl, 1 other

Row 250 M
20 Wall Balls (20#)
3 rounds
6:10

5 minutes between

Jonescrawl
10 Deadlifts (bodyweight, 185#)
25 box jumps (24")
3 rounds
6:34

Wednesday, August 31, 2011

100 Pushups, situps, push press (2x20#)

Scaled as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

13:27

Tuesday, August 16, 2011

Indoor bike intervals 30:00

Warm up 3 minutes, then 1 min full effort (on), 1 min spin (off), 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 minute on, then go back up the ladder until you finish with 1 min off, 1 min on, then cool down 4:00.

Avg HR 147

Saturday, August 13, 2011

Warrior Dash

27th out of 402 in 40-44 age group 31:42.30, 10:30/M
418th out of 6,719 overall

http://warriordash.com/register2011_indiana.php#

Tuesday, August 2, 2011

Thursday, July 21, 2011

Jonescrawl, 1 other

Jonescrawl
10 Deadlifts (bodyweight, 185#)
25 box jumps (24")
3 rounds
6:00

then

Row 250 M
20 Wall Balls (20#)
3 rounds
8:30

Saturday, July 16, 2011

RAIN Ride 167.97 miles

9:20:14 in saddle, avg speed 17.98, avg HR 139
Overall time with stops 11:48:00

Monday, July 4, 2011

Saturday, July 2, 2011

Ride 49.32 miles, 2:45:49

21.56 miles, 1:09:52, avg HR 159
then
4.61 miles, 17:13
then 23.15 miles, 1:18:42, avg HR 165, new bike

Wednesday, June 29, 2011

75x3 + .5

KB Swings (40#)
Burpees
Situps
30-25-20
then
Run 1/2 mile
23:03
Avg. HR 156

Wednesday, June 22, 2011

Indoor bike intervals 30:00

Warm up 3 minutes, then 1 min full effort (on), 1 min spin (off), 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on, then cool down 8:10.

Avg HR 149

Monday, June 13, 2011

100 Pushups, situps, Burpees, thrusters 35:08

Pushups
Situps
Burpees
Thrusters (2-20# DBs)
Partitioned as 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

35:08
Avg HR 149

Sunday, June 12, 2011

Ride 27.25 miles 1:41:41

Perry Worth to 156th route
Avg HR 142
16.08 mph

Friday, June 10, 2011

Thursday, June 9, 2011

Miscellany

Push press (20# DBs)
Situps
Pushups
KB swings (40#)
30-25-20

13:36
Avg HR 130

Thursday, June 2, 2011

Ride indoor bike 20:00, 46 Manmakers, 30:00 total

Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (12 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (11 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (11 total)
15 second break
Ride 5:00 with 1 minute hillclimb (3:00 to 4:00)
15 second break
2:00 of Manmakers (12 total)
Avg. HR 155

Wednesday, June 1, 2011

Sunday, May 29, 2011

Saturday, May 28, 2011

Friday, May 27, 2011

Big Five 55+

Wall balls (20#)
Reverse rows
Push press (75#)
KB swings (40#)
Situps

10-8-6-4-2-9-7-5-3-1
Double the reps for situps

16:57
Avg HR 163

Thursday, May 26, 2011

Tuesday, May 24, 2011

Monday, May 23, 2011

Saturday, May 21, 2011

Friday, April 29, 2011

Thursday, April 28, 2011

Squats, push press, Burpees

1 Squat with 2-20# dumbells then 1 push press
1 Burpee
Then 2 of each, up to 10
Total of 55 each
11:09

Tuesday, April 26, 2011

100 Pushups, situps, squats 12:40

Partitioned as 1 set of each, 2 sets, up to 10 sets, back down to 1 set.

Thursday, April 21, 2011

60 Manmakers, 60 Burpees

1 Manmaker (20# dumbells), 1 Burpee
2 of each, then 3, and so on up to 10 each.
55 total per exercise
21:45

Sunday, April 17, 2011

Friday, April 15, 2011

Miscellaneous

5 Pushups
10 Push press (2-20# dumbells)
15 Squats
AMRAP 10 minutes
10 rounds total

then

50 Pushups
100 Jumping jacks
30 Situps
30 Squats
30 Leg lifts
5:20

Saturday, April 9, 2011

Friday, April 8, 2011

TBS 13:50

TBS 1

These Burpees Suck

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

13:50

Wednesday, April 6, 2011

Wednesday, March 30, 2011

Sunday, March 27, 2011

Monday, March 21, 2011

CFE Intervals on indoor bike 25:00

All Out Efforts.
Warm up 3 minutes, then 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on, then cool down 3:10.

Saturday, March 19, 2011

Saturday, March 12, 2011

Friday, March 11, 2011

60 Manmakers

Partner style
19:34

Wednesday, March 9, 2011

Saturday, March 5, 2011

240

10 Push press (65#)
10 KB swings (35#)
10 Burpees
8 Rounds

16:25

Monday, February 28, 2011

Thursday, February 24, 2011

Wednesday, February 23, 2011

Tuesday, February 22, 2011

Miscellaneous 15:00, 100 pushups

Pullups
Box jumps (24")
Clapping pushups
KB swings (35#)
Situps
Round of 1, then 2, then 3 and so on, as many rounds as possible in 15 minutes

10 rounds total (up to 10 reps each) total of 55 per exercise

Then 100 pushups

Friday, February 18, 2011

Thursday, February 17, 2011

Wednesday, February 16, 2011

360 + 100

5 Pullups (10 first 2 rounds)
10 Situps
10 Box jumps (24")
10 KB swings (35#)
10 rounds
19:32

Then

100 Pushups

Monday, February 14, 2011

Saturday, February 12, 2011

Friday, February 11, 2011

Thursday, February 10, 2011

Wednesday, February 9, 2011

Sunday, February 6, 2011

275

1-3-5-7-9-2-4-6-8-10 of the following:

Pushups
Box jumps (24")
Situps
Kettlebell swings (35#)
Thrusters (65#)

55 reps total per exercise

15:04

Soundtrack: Soundgarden-Badmotorfinger

Wednesday, February 2, 2011

Sunday, January 30, 2011

75 Manmakers, 2-20# dumbells

With partner, 1-2-3-4-5-6-7-8-9-10-5-5-5-5

29:04

Saturday, January 29, 2011

Ride indoor bike 30:00

Two 1-minute hillclimbs.

Thursday, January 27, 2011

Deadlift, pushups, push press

30-20-10
Deadlifts (155#)
Push press (2-20# dumbells)
Pushups
9:18

then

Partner situps, 1-10-1, total of 100

Sunday, January 23, 2011

Intervals on Treadmill 3 miles

1 minute at 6mph, 7, 8, 9, 10, back to 6, etc.

Monday, January 3, 2011

100 Pushups, situps, push press, squats

100 Pushups, situps, push press (2x20# dumbells), squats
Partitioned as 25-20-15-10-10-10-10
18:10