Saturday, December 31, 2011
Tuesday, December 20, 2011
Saturday, December 17, 2011
Saturday, December 10, 2011
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
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
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
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
100 KB swings (50#)
100 ball slams (25#)
10 Burpees
15 wall balls (20#)
25 minutes
then run 400M
Friday, November 25, 2011
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
then
45 Thrusters (65#), 45 KB swings (52#), 45 Burpees in 12 minutes
then
Partner Burpees 75 total
Wednesday, November 16, 2011
Friday, November 11, 2011
Friday, November 4, 2011
Wednesday, November 2, 2011
Wednesday, October 26, 2011
Miscellany
50 Pushups, Situps, Burpees, Pullups, and Push Press (65#)
Partitioned as 2 sets of 25 each
20:41
Partitioned as 2 sets of 25 each
20:41
Tuesday, October 25, 2011
Friday, October 21, 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
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
Monday, October 10, 2011
Sunday, October 9, 2011
Friday, October 7, 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
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
Monday, October 3, 2011
Sunday, October 2, 2011
Saturday, October 1, 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
then
Trail run at DPU Nature Park, M3 route, 16:12
Monday, September 26, 2011
Saturday, September 24, 2011
Monday, September 19, 2011
Sunday, September 18, 2011
Friday, September 16, 2011
Wednesday, September 14, 2011
Sunday, September 11, 2011
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
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
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
Monday, August 29, 2011
Sunday, August 28, 2011
Friday, August 26, 2011
Monday, August 22, 2011
Friday, August 19, 2011
Wednesday, August 17, 2011
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
Avg HR 147
Monday, August 15, 2011
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#
418th out of 6,719 overall
http://warriordash.com/register2011_indiana.php#
Friday, August 12, 2011
Wednesday, August 10, 2011
Tuesday, August 9, 2011
Friday, August 5, 2011
Wednesday, August 3, 2011
Tuesday, August 2, 2011
Sunday, July 31, 2011
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Saturday, July 23, 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
10 Deadlifts (bodyweight, 185#)
25 box jumps (24")
3 rounds
6:00
then
Row 250 M
20 Wall Balls (20#)
3 rounds
8:30
Wednesday, July 20, 2011
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
Overall time with stops 11:48:00
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Monday, July 11, 2011
Saturday, July 9, 2011
Friday, July 8, 2011
Wednesday, July 6, 2011
Monday, July 4, 2011
Sunday, July 3, 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
then
4.61 miles, 17:13
then 23.15 miles, 1:18:42, avg HR 165, new bike
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Sunday, June 26, 2011
Friday, June 24, 2011
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
Avg HR 149
Monday, June 20, 2011
Sunday, June 19, 2011
Friday, June 17, 2011
Tuesday, June 14, 2011
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
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
Friday, June 10, 2011
Thursday, June 9, 2011
Sunday, June 5, 2011
Friday, June 3, 2011
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
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
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
Sunday, May 22, 2011
Saturday, May 21, 2011
Thursday, May 19, 2011
Monday, May 9, 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
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.
Sunday, April 24, 2011
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
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
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
Wednesday, April 6, 2011
Sunday, April 3, 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.
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
Tuesday, March 15, 2011
Monday, March 14, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
Wednesday, March 9, 2011
Monday, March 7, 2011
Sunday, March 6, 2011
Saturday, March 5, 2011
Thursday, March 3, 2011
Monday, February 28, 2011
Sunday, February 27, 2011
Saturday, February 26, 2011
Friday, February 25, 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
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
Monday, February 21, 2011
Sunday, February 20, 2011
Saturday, February 19, 2011
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
10 Situps
10 Box jumps (24")
10 KB swings (35#)
10 rounds
19:32
Then
100 Pushups
Tuesday, February 15, 2011
Monday, February 14, 2011
Sunday, February 13, 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
Pushups
Box jumps (24")
Situps
Kettlebell swings (35#)
Thrusters (65#)
55 reps total per exercise
15:04
Soundtrack: Soundgarden-Badmotorfinger
Friday, February 4, 2011
Wednesday, February 2, 2011
Tuesday, February 1, 2011
Sunday, January 30, 2011
Saturday, January 29, 2011
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
Deadlifts (155#)
Push press (2-20# dumbells)
Pushups
9:18
then
Partner situps, 1-10-1, total of 100
Tuesday, January 25, 2011
Sunday, January 23, 2011
Thursday, January 20, 2011
Monday, January 17, 2011
Sunday, January 16, 2011
Monday, January 10, 2011
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
Partitioned as 25-20-15-10-10-10-10
18:10
Sunday, January 2, 2011
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