50 lb DB10 walking lunges15 overhead swings5 rounds for timeDan 4:00Pete 4:38Joe 4:41Tina 5:45 (30 lb db)Rest two minutesJump rope to 100 reps, others hold plankthree roundsRest two minutes50 burpeesDan and Pete 3:00Joe 4:37Great conditioning workout
Wednesday"Fran"Rx95 lb thrusterpull up21-15-9Dan-5:56Pete-6:12 Joe-7:12 (75lb)Tuesday1 Kilometer run repeats (three rounds) 1:1 work/rest ratioHold 5k goal time throughoutDan-3:40, 3:25, 3:22Pete-4:04, 4:01, 4:11
FridayREST AND DIGEST.SaturdayClimb trees in the hotel parking lot and do pull ups from the highest possible branch, have girlfriend pretend she is not with you while child screams "Daddy, get down!!!", follow with random walking around theme park.SundayDan10 push...
SundayTina 24:53 (sit up/30kb/floor rope)Dan 26:26 (40kb/feet on wall rope)Pete 29:52 (50kb/feet on rope)MondayrestTuesday'Lynne'Petebench 185-11, 11, 11, 8, 6=47pull up-20, 20, 20, 20, 15=95Total-142Danbench 185-7, 6, 4, 3, 3=23pull up-26, 22, 19, 19,...
Saturday
Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on....
ThursdayDoormouse Intervals60sec. on/30sec. off for twenty rounds=30 minutes5th, 10th, 15th, 20th rounds are burpeesOther rounds be creative...push ups, jump squats, mountain climbers, jacks, burpee variations...Finish with 25 burpees for round twenty.Work up to the...
"Crossfit Nicole"Run 400 metersPull ups to failure20 minutes AMRAP (as many rounds as possible)Dan 31-16-14-16-13-14-11-1(last round as time expired)8 laps=2 miles115 total pull upsPeter20-13-9-10-10-6-87 1/2 laps=1.875 miles76 total pull upsJoseph6 laps=1 1/2 miles87...
PUSH JERK3pmPush Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)45 lb x1095 lb x5115 x3115 x3125 x3125 x36pmPush jerk Warm up95, 115, 125, 135 x3 eachPush Jerk 1 rep x7Pete165, 175, 185, 190, 195, 195, 200(fail)Dan165, 175, 175, 175, 180, 185,...
Helen
Run 400 meters55lb kettle bell swing x21Pull up x12Three rounds for timeCrappy pull up bar at Idol's Gym, slippery and too skinny.Subbed 50lb kb, no 55 available.Dan9:13Pete10:32 (PR)
SaturdayBack Squats5-5-5-5-5Peter225-255-260-260-260Dan185-205-210-205-185These felt real weak, legs still not 100% back from the half IronManJoseph185-185-185-185-185Followed this up with three games of one on one hoops. It's been a couple of months since I've...