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 +)