Revival

Hey blogosphere!,

I'm going to revive this old blog, now that I have a new job that frees me up with some extra time.  I was thinking about what I can expand on.  Maybe my love of food, fitness, and gadgets.  Maybe some stuff learned at school.  That would be cool.  Hey!  I made an old school rhyme.  We shall see what fate has in store!

Front Squats, Chest to Bar, Double Unders

As many rounds as possible in 12 minutes of:

5, 115 lbs. front squats
5 Chest to Bar pull-ups
20 Double Unders

Rounds = 5

This was tough, especially after that 4.2 mile run yesterday. Body in sore mode.

Overhead Squats and Pull-ups

reps of 15-12-9:
65 lbs. Overhead Squats
Pull-ups

Time = 6:57

Nutts

for time:

10 hand stand push ups
15, 115 lbs. Deadlift
20, 24 in. Hurdle Jumps
30, Pull-ups
50, 14 lbs. Wallball Shots
100, Double Unders
400 meter run with 20 lbs. vest

Time = 26:03

I suck.

Lessons learned: Do 80 double unders, scratch the vest and carry the weight plate.

Good Morning...

3 rounds for time of:

30 sec. Tuck Sit
45 lbs barbell Good Mornings, 15 reps
30 Butterfly Sit-ups
25 lbs Superman Back Extensions, 20 reps

Time = 13:30

Double up

For time:

30-25-20-25-10
Double Unders
Sit-ups

Time = 6:43

Emily's Workout

3 rounds for time of:

~200 meter run
5 assisted Pull-ups
10 Squats
10 Situps

Time = 7:30

Trashy

5 rounds for time of:

5 Muscle-up Progressions
10 Power Cleans, 65 lbs.
220 meter Run

Time = 17:50

A lot of first times in this workout. First time using olympic rings, 10 lbs. olympic plates, and wrapping my wrists (which takes time getting used to, but helps with support).

HSPU, Squat Cleans, Pull-ups

5 rounds for time of:

5 Handstand Push-ups
10 Squat Cleans, 45 lbs. barbell
5 Strict Pull-ups

Time = 14:15

Glad I got this under 15. I really do not like doing barbell squats without plates because I dip down too low and it messes up my form. I think I need to make some wooden practice/form plates, maybe even Styrofoam.

Ay Caramba!

5 rounds for time of:

5 deadlifts
5 hanging power cleans
5 push press
5 front squats
65 lbs.

Time = 8:57

I was doing hanging squat cleans for the first two rounds for some dumb ass reason, but it makes sense, to me at least, to do hanging power cleans since your going to be squatting in the last exercise of the round.

Snatches & Pull-ups

For time:

12-9-6
Snatches
Chest to Bar Pull-ups

Time= 12:50

Should have went lighter since my snatch form isn't that great. I'm about to order some 10 lbs. olympic plates.

Reverse Coblimation

For time:

35 Burpees
30 Sit-ups
25 Kettlebell Swings, 35 lbs
20 Pull-ups
15 Hand Stand Push-ups

Time = 14:52

Way better that doing it the other way! I strategized better.

Coblimation

For time:

15 Handstand Push-ups
20 Pull-ups
25 Kettlebell Swings, 35 lbs.
30 Sit-ups
35 Burpees

Time = 16:58

Paul

5 rounds for time of:

30 Double-unders
20 Unanchored Straight Leg Sit-ups
55 lbs. Overhead Walk, 20 ft.

Time = 17:06

Hanging Power Cleans and......ugh! burpees

3 rounds for time of:

75 lbs Hanging Power Cleans, 15 reps
15 Burpees

Time=9:13

I attribute over exerted muscles and dehydration for this poor performance.

Push, Pull, Sit

4 rounds for time of:

10 Pull-ups
20 Push-ups
30 Sit-ups

Time = 12:27

Pain in the Leg

3 rounds for time of:

Lunges, 50 ft.
25 Squats
20 Superman Back-extensions

Time = 7:04

My quads and hams are going to hate me.

Push, Pull, Sit

5 rounds for time of:

5 Strict Pull-ups
10 Push Ups
15 Unanchored Sit-ups

Time - 9:30

Surprisingly, the unanchored sit-ups is what slowed me down.

It Has Been a Very Long Time...

It never fails. I tried to get back up on tracking my workouts and I slack up on it. A few legitimate reasons though. I bruised a ligament in my right knee before Christmas, and recently, I my left hip flexor's been acting up. I haven't been able to push it as much as I want to on my workouts, so I've been going either lighter on the weight, or less reps. My diet has been pretty shitty as well. I've been eating way too much starch and not enough fruits and vegetables.

Well, starting tomorrow, I'm going to going to try to be more vigilant in keeping up with my workouts and tracking them. I'll also be keeping my diet in check. and eating the way I need to.

Illing psoas

Did some sprinting today:
x3 200m, 400m. Rest the amount of time it took to cover distance.

I was doing the ab/back workout but my my left hip flexor started to get aggravated. It was doing the same thing las week after the box jump wad. I'm gonna try and take it easy on it. Try to limit those type of movements, but you need your hips for everything though! Ah well.
Sent from my Verizon Wireless BlackBerry

20 Steps

This morning:

Spin bike for 20 min. Worked on my deadlift, power clean, front squat.

Lunch:

4 rounds for time of:
Run up/down 20 steps of stairs, 6 times
20 Box Jumps
20 Wallball shots, 12 lbs.

Time: 24:35

Bad time. I subbed the stairs for running 400 meters. It was pretty interesting.