100 burpees

100 Burpees 16:25

6 miles and sit ups

6 miles on W&OD from east of Gallows MM9 to 6 and back
27,33,24,24,40 sit ups...with cheating :-(

J.T.

"J.T"

21, 15 & 9 rep rounds of:

• HSPU's
• Ring Dips
• Push ups

12.41

White wall and sit ups

White wall run
sit ups 17, 20, 14, 14, max(22)

White wall run

Office to white wall 5.25 miles

Squat Power Cleans, push ups, sit ups

Max squat power clean 155#
push ups: hundred pushups day 1: (skip to week 3 next time) 10,12,7,7, max (12)
sit ups: two hundred situps day 1: (skip to week 3 next time) 15,18,10,10 max (20)

SAIC gym work out #3

3 rounds:
10 burpees
sevensies (7 full bicep curls, 7 lower, 7 upper, 7 full) (25 lb first round 20 rest)
30 bench jumps/step ups
40 sit ups

1 round:
sevensies
30 bench jumps/step ups
40 sit ups

SAIC Gym 2

Flat dumbbell fly 30 lbs 3 sets of 15
Flat dumbbell press 30 lbs 3 sets of 15
Incline dumbbell fly 25 lbs 3 sets of 15
Incline dumbbell press 25 lbs 3 sets of 15
Shoulder press 20 lbs 3 sets of 15
bicep curls 20 lbs 3 sets of 30
abs 50 incline sit ups with 16 lb ball

Snowy work run

Gallows to W&OD trail. Snow still on trail
8 miles 96 minutes

Crossfit #9 'The Chief'

Max. rds. in 3 minutes of:

• 3 Power Cleans 85#
• 6 push ups
• 9 squats

Rest 1 minute, repeat for a total of 5 cycles

3+cl+pu
3
2+cl+pu
2+cl+pu
3

SAIC Gym

Bench Press
10x135
10x155
10x135
10x115
20x85
20x65
20x45
Biceps
10x15
10x20
10x25
10x20
10x15
Abs

Billy Goat

Billy goat trail A 4.6 miles

Back too it!

Gallows to W&OD trail 7 miles 80:30

Training #4

3 Mile Trail (aka in the woods) Run 31:45

Training #3

Walk 1/2 mile 2.0 incline warm up

5 rounds:
10 reps of 45 lb bar clean, jerk, overhead squat, burpee on bar

Bench press:
45 lb 15 reps
65 lb 15 reps
75 lb 15 reps
65 lb 30 reps
45 lb 30 reps

leg press:
10 outer and 10 inner 135
10 outer and 10 inner 155
10 outer and 10 inner 175
10 outer and 10 inner 195

10 lb medicine ball obliques until failure

ran 5 minutes

Training #2

Run 3 miles 32:30

3 rounds for time:
5 burpees
10 KB swings (2o lbs)
10 thrusters (45 lb bar)
15 bench dips
11:00

+100 sit ups

Training #1

40 bicep curls 10 lbs
20 bicep curls 15 lbs
10 bicep curls 20 lbs
5 bicep curls 25 lbs
10 bicep curls 20 lbs
20 bicep curls 15 lbs
40 bicep curls 10 lbs

3 Rounds for time:
20 walking lunges 10 lb dbs
20 step ups
20 sit ups
20 push ups
16:30

Run 1 mile 11:30

Crossfit Workout #8

50, 30 and 20 rep rounds for time:
pull ups (jumping)
push ups (mixed)
sit ups
squats
22:19

WINDY

Office to Ceder 4 miles 44:30

W&OD Gallows

W&OD from work to Maple 1:21:43 7.2 miles

Crossfit Workout #7 "Grace"

"Grace"
Clean & Jerks - 30 reps for time
55# 6:23

Into the great wide open

5.85 miles 1:03:31
Franklin Farm Long loop

Crossfit Workout #6

AMRACYD 20 minutes
5 burpees
10 jumping pull ups
15 sit ups
2 assisted rope climb

7 rounds plus burpees+jpu

ATH PTI SC

5 sets 20 push every hour 12-5 (100 total)
5 miles 61 minutes first 4 miles without break

Crossfit Workout #5

5 rounds:
row 250 meters
30 air squats
15 push jerks 75#
27:03

PTI

5 miles 61 minutes 1.5 incline

Crossfit Workout #4

40 push ups
BB Thruster 3,2,2,2,1,1,1,1
Maxed at 125#
60 sit ups

Steeler Six Pack

66 Push ups
66 Sit ups
7 lunges each leg (Roethlisberger)
43 squats (Polamalu)
66 minute run (5.28 miles 1.5 incline)

Two - a - day

2 miles 22:28
1.5 incline
first mile 10:00 pace

Crossfit Workout #3 "Lite Isabel"

30 Reps BB snatches 30 lb bar 9:09
50 KTEs

Crossfit Workout #2

3 rounds:
500 meter row
30 Hanging Power Clean 45# bar
17:24

Sport Center

4.75 miles 60 minutes started at 2.5 incline finished at 1.5

Crossfit Intro #3

Overhead Squats, Medicine Ball Cleans, Push Jerk

Steel City Run

2.5 miles 2 incline 30 minutes

Crossfit Workout #1

3 rounds:
50 20" box jumps/step ups
21 135# dead lifts (last round only got to 13)
30 jumping pull ups

28'42"

SAIC gym work out #1

10 burpees
20 body weight squats
30 push ups
40 walking lunges
50 sit ups
60 mountain climbers
70 bench dips
RUN 2 miles 28 minutes

Crossfit Intro #2

Front Squats, Push Press, Sumo Deadlift High Pulls...too many to count

Crossfit Intro #1

Squats, Shoulder Presses, Dead Lifts...to many to count.

Bangkok WOD #7

Start On TREADMILL: Run 1k (0.6 mile) on treadmill in 7:30.
3 ROUNDS:
1. 10 burpees – no knees
2. 10 bench/chest press with two 20lb dumbbells
3. 100 jumping jacks
4. 10 chest fly with two 20lb dumbbells
5. 10 skull crushers with one 20lb db
6. 10 step ups on bench with 20lb db in each hand - each leg
7. 10 bicep curls with 20lb db each hand - standing
8. 10 shoulder raises standing 7lb db each hand
Finish On TREADMILL: Run 1 MILE (1.6k) on treadmill in 13 minutes.

Bangkok WOD #6

3 ROUNDS:

10 burpees - jump off the floor & clap above your head EVERY time.
20 sit ups
30 jumping jacks

2 miles on treadmill 27:27 one walk break at 1 mile and another at 1.5 miles

Bangkok WOD #5

20 Push ups
20 Sit ups
30 Body Weight Squats
40 Mountain Climbers
50 Jumping Jacks

5k run on treadmill 40 minutes 30 seconds no walking

Bangkok WOD #4

4 rounds
20 push ups (some knees)
20 lunges (15 lbs each hand)
25 sit ups
20 15 lbs bicep curls (per arm 40 total)

30 minutes on treadmill 2.075 miles.

Bangkok WOD #3

10 push ups
20 sit ups
3 mile run 42 minutes

Bangkok WOD #2

4 ROUNDS:
15 sit ups
15 pushups (last two sets on knees, last set only to 7)
20 walking lunges with 15lb DB in each hand
20 shoulder press with 20lb DB in each hand
20 chest press with 20lb DB each hand

Then finish with 3 descending ROUNDS of bicep curls:
1st round:
20 Bicep curls with 10lb DB in each hand
15 bicep curls with 10lb DB in each hand
10 bicep curls with 15lb DB in each hand
5 bicep curls with 20lb DB in each hand
2nd round:
20 Bicep curls with 10lb DB in each hand
15 bicep curls with 10lb DB in each hand
10 bicep curls with 15lb DB in each hand
3rd round:
20 Bicep curls with 10lb DB in each hand
15 bicep curls with 15lb DB in each hand

10 minute run on tread mill (waiting for elliptical)
20 minutes on elliptical

Bangkok workout #1

25 sit ups
25 push ups
standing dumbell curls 20 lbs 10,10,8 per arm
seated dumbell curls (slight decline) 20lbs 10,10,8 per arm
30 minutes treadmill 3.5 km

treadmill and sit ups

60 sit ups
2.5 miles 33 minutes
40 sit ups

3+ miler

3.7 mile "Great Falls Loop" 46:26
50 sit ups

Off and Runnin'

45 push ups (set of 10, 15, 20)
35 sit ups
2+ mile run (time unknown due to configuration of Nike Ipod +)