Catch up to the 3rd power

June 24

Team Row

Max rounds/distance in 20 min:

2 person team: 1 person runs 400m the other rows for distance till the partner returns then you switch. Keep going for 20 min. Your rounds x distance rowed = your score. The person on the rower cannot start rowing until their partner leaves on the run.

Matt/Me = 4680 x 4.5 = 21,060 Rx

June 28

AMRAP in 20 min:

Row 500m
10 Clean & Jerk 135#

5 Rounds + 500M + 7 C&J's Rx

June 30

Gymnastics

July 1

For time:

Broad jump 100 yds counting the number of jumps
Lunge that many times alternating legs
Deadlift 135# / 85# that many reps
Box jump 24” / 20” that many reps
Air Squat that many reps

7:08Rx

June 21

Fathers Day is over

21-15-9
Sumo Deadlift High Pull
Box Jump (30")
Pull Ups
400 M Run

14:35 Rx

Wrist Push Ups
Weighted Pull Ups (100lbs)

June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

May 18/19

Exercise May 18:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest depending upon return

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Score: 150 WB/13 Rope Climbs

Exercise May 19:

3 Rounds for time of:

10 Overhead Squats (135#)

50 Double-unders

Time: 3:12 Rx

March 22

Exercise:
AMRAP in 20 min of: 15 Hand Stand Push Ups, 400 M Run

Gymnastics class - HSPU's, hand stand walks (forward and backwards), skin the cats, hollow holds, candle sticks, bar muscle ups.

Food:
Breakfast - 3 egg whites, 18 almonds
Lunch - 2 cups cottage cheese (low fat), 2 oranges, 30 almonds
Dinner - 4x4 In-N-Out protein style, animal style. (Don't forget my chocolate shake)

Liquids:
Coffee - 5-6 cups with half and half
Water - 24oz

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)

Feb 23

Exercise:
Nancy: 5 Rounds of 400 M run, 15 Over Head Squats (95#)

Feb 8

Exercise:
3 rounds for time:
21 Hang Power Cleans
12 Hand Stand Push Ups
400 M Run

10:34 Rx

Food:
Breakfast - 2 egg whites, 1 cup of veggies, 1.5 oz of cheese
Lunch - 3 Tacos

Liquids:
Water 16 oz.
Coffee: 1 Cup w/ Heavy Cream

Workout for 2/1/10

Exercise: 5 Rounds for time -
400 M Run
15 Push Press
25 Double Unders

Sleep: 4 Hours
Food: 3 oz of turkey, 1 Apple, 1 tsp of Almond Butter
Drink: 8oz of water, 3 cups of coffee

The wake up

I have started my days of physical activity again. I'm finally recovered from my cold, and I have picked up a new sport. I'm starting to do Hockey training and it really is a challenge.

Exercise: 45 min on a Ice Skating Treadmill, 2 hours of rest, then: 4 Rounds of 400 M run, 15 Hand Stand Push Ups and 15 Pull Ups.

Sleep: 11 Hours (been exhausted)

Diet: Getting back on the Zone.

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Log 11/2

Log:

Sleep: Got about 51/2 hours last night. I had to take John to the airport. I don't feel tired which is great!

Food:
Breakfast: 1 Bowl of whole wheat oatmeal, 2 scoops of protein powder, and 2 tbsp of heavy cream.

Lunch: Chicken Fajita Pita

Dinner: Some meatloaf and eggplant

Liquids: 16oz of water, and 1 cup of coffee... I know.

Exercise: Pull Up Ladder (NC) but substituted a trainer workout with Mike and Paul from CrossFit Inland Empire
400M run, 25 Wall ball, 25 Double Unders, 400M run, 25 Kettlebell Swings, 25 Box Jumps, 400M run 25 Burpees, 25 Push Press (40# Dumbbell)

Recovery:

Log 10/31

LOG:

Sleep: Approximately 8 hours last night.

Food:
Breakfast: No b/f again! I keep not waking up in time to make something before the gym.

Lunch: Steak and egg burrito same as yesteday's post. I don't feel like typing it in.

Dinner: Okay... Here it goes. 6 chicken wings, 6 spicy meat balls, 3oz of flat iron flank steak, same salad as all the other nights

Sweets: It's Halloween. All I can say is candy, cake, carrot cake filled cookie sandwiches and chips with sour cream. Dont judge me...

Liquids: 16oz of water, 2 cups of milk, 3 cups of chocolate milk, 1 beer Bud Light (seasonal wheat)

Exercise: In teams of 3, complete the following: AMRAP in 13 Min. of Max Deadlifts (255#) Wall Ball (20#) 400 M Run x 2.
Adam = 83, The Hoff = 53, Foss = 97

Recovery: Going to use the stick. "The Stick" is a great tool that you can find at most MMA or fitness stores. Google "The Stick"