Today's workout?

[KD]

early CF routine

For Time:
100 Air Squats
5 Push Press @85
75 Air Squats
10 Push Press @85
50 Air Squats
15 Push Press @85
25 Air Squats
20 Push Press @85

males were supposed to do 135lb throughout. At first I was just doing a regular shoulder press, and not taking advantage of the momentum, so I lost some energy there. either way I'm shocked I finished under time at 19:00. its a total of 250 squats and 50 push presses in <20 minutes.

legs were busted. Biked a few miles...to the bus station, sheesh!

http://media.crossfit.com/cf-video/CrossFit_TabataSquats.wmv

---

yesterday I did my normal hindu style full body pushups but decided to give it more cf spin. instead of doing a set of 20 or so and running in and checking my e-mail. I finished each set by transitioning immediately to a kettlebell swing (using a 41 lb weight) then I turned at the top to a tricep overhead extension and then did some 'virtual' boxjump highjumps. 15/7/7 rest.

[KD]

went to CF
- Various warm-up that included some interesting exercises: push ups using lowered gymnastics rings, pistols, back extensions, handstand pushups, and basically that crow pose that I posted earlier quite randomly. Although they call it toad something or other.
- Shoulder Press sets various low weights up to a 'max' (for the 5 reps) of 95lb for girly me : 5-5-5-4-3; 5-5-5

The workout was

12 Wall Ball [shooting a 20 lb medicine ball 10 ft while squatting - http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv]
8 burpees. [http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv]

as many sets as possible in 10 minutes. I finished 5, so that is 60 wall shots and 40 burpees. not too shabby this time.

- Various stretching

Biked maybe 6 miles. and had to shoot over to the bus station to get home. Totally wiped from 100 heat.

[Savage]

15 minutes ago:

Military Press 167lbs X 2 X 5

Deadlift 375lbs X 1 X 5

Weighted Dips 135lbs X 2 X 5

Snatch 135lbs X 2 X 5

Pretty good W/O, only 24 hour fast before, not enough, I'm fasting till my next W/O probably 4-7 days of fasting (Water only). Last thing I'm eating 4.5lbs of pork & 1/2lb of rotten meat (beef)

[KD]

warm-up: 1K run,
 various dynamic stretches like spider-man and earth worm crawls, duck-walk etc...


1-10 'ladder' of clean and jerks @ 135 (I did 85 and focused mostly on cleans)
In between each round, 1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats

I forgot what time limit (25?) but I only finished 8 sets. so that was working up to 8 cleans and doing 8x the other stuff.

I biked around looking for a haircut and failed, so maybe 12 miles total including that business.

[sven]

Barbell bench press
Incline Barbell Bench press
Cable flys
Dumbell pullover

[KD]

dynamic warmup various runs and crawels.

5 X rounds of the following:

3 minute - As many rounds as possible - with 1 minute rest

5 Sumo Deadlift High Pull (85lb) [supposed to be 115]
5 Thruster (85lb) [supposed to be 115]
1 Muscle Up (alot harder than it looks, everyone had to do a jumping modification)  [ http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv ]

Never did more than 2 loops per 3 minute. Pretty much ran out of power over time even with the rest.

[SkinnyDevil]

Yesterday:

1000 sit-ups
150 push-ups
250 squats

lite cardio

Today:

5 sets Total Gym
100 pull-ups
100 chin-ups
250 calf raises
325 squats

lite cardio

Just ate 3/4 pound ground turkey (tataki - I never liked raw poultry, so I'm working into it). Breakfast was a peach. Dinner tonight with friends...menu is lots of raw veggies & fruit plus salmon.

[Savage]

Bench Flat & Inc 275lbs X 2 X 5

Squat 365lbs X 2 X 5 (full deep ATG)

Weighted Pullup/Chinup 100lbs X 2 X 5

Clean & Jerk 177lbs X 1 X 5

Good W/O

[SkinnyDevil]

Monday:

100 push-ups
500 sit-ups
300 squats
250 calf raises
50 chin-ups
50 pull-ups

lite cardio & lite work on the heavy bag

[pioneer]

Been using william wong's minimalist strength training for a while

goes like this: 1 push exercise, 1 pull exercise, 1 leg exercise 2 or 3x per week.
All you do is 3x5 workout 1, 3x6 WO 2, 3x7 WO 3, then add 5 lbs and go back to 3x5 and keep going up reps each workout till you get 3x7.
you do this for every exercise

I do 2x a week because I do heavy martial arts.

I usually do MON- weighted pullups 3x5/6/7, overhead press 3x5/6/7, deadlift 3x5/6/7, I usually stick to those lifts along with squats, some plyo pushups and chins because a wise man once said to me "the strongest people in the world pick just a few compound exercises and do them all the time. I couldnt agree more. Those 1000lb squatters arent doing leg extensions, curls, and all the other stupid bullshit that basically is meant to waste time, they are simply doing squats all the friggin time.

[KD]

cf- Various warm-up, run, dynamic stretching

5 minutes of pull-up refinement (getting there on the kip)

20 minutes:
Overhead squats 3-3-3? (of max)
Warm-up with 5-5-5-3-2 (basically don't have the shoulder flexibility to do these properly, so just worked on form with a trainer)

Followed by 5 rounds of the following:

3 minute AMRAP (as many rounds as possible) w/ 1 minute rest
3 Power cleans (155/110#) [I think I only did 85 to focus on getting the motion right]
6 Push-ups
9 Knees-2-elbows

I managed to do 2 rounds every time, even thought that K2E exercise sucks cow.

- various stretch/cooldown.

I didn't bring the bike. and had to take a bus late that dropped me off about a mile from my destination, so I did sprints to exhaustion in chunks all the way home.

[SkinnyDevil]

Tuesday:

100 push-ups
200 1/2 bridges
300 squats
200 calf raises

lite weight & cardio

Wednesday:

100 dips
500 sit-ups
200 squats
50 pull-ups
50 chin-ups

lite cardio

[KD]

For time (135/95 lbs):
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Press/Jerk
10 Overhead Squat

14:30

Biked tons back and forth across town for various errands, maybe 22 miles total over the day. Weight is staying stable with all this cardio and endurance, so I'm pleased with that.

[SkinnyDevil]

Haven't had a proper workout in a week....but spent lots of time swimming in the ocean and lugging around music gear! Unfortunately, that was matched by the amount of time traveling in the car.

Back to mowing today with my reel mower!

[pioneer]

You guys ever think of rope climbing. Started a couple months ago and its givin me a nice V and back strength. Killer core workout too.

Heres a funny vid 
http://www.youtube.com/watch?v=krbPaLISR-E

[KD]

Warm-up:
Dynamic Stretch
2-min Mobility:  Double Lax Ball
5-min Skill: Double Unders ( jump roping with a double loops, can't do em')

Back Squat: 65% x 5, 75% x 5, 85% x 5 or more
Rest 2-3:00 between sets

( I had never really done back squats -properly- so I worked up with a variety of weights with maybe 6 rounds total. I ended up with 5 at 175, which I think is pretty good for just starting, and would indicate that fully rested my max would probably be around 200)

3 rounds for time:
25 Swings (32/24kg) or (65/45-lbs)
9 Ring Dips
20 Sit-ups (full extention 180 deg)

8:30

which was a really good time (pretty sure I finished first), but I used a 16 lb weight to avoid wrist problems. Either way I crushed the ring dips, which seem to be torture for many peeps.

[Savage]

Yesterday:

Bench Press (Flat & Incline 275lbs X 2 X 5

2 extra sets (1 Flat & 1 Incline) 225lbs X 10

Squat 365lbs X 2 X 5

1 extra set 315lbs X 10

Weighted Chinup/Pullup 101lbs X 2 X 5

Extra sets:

Chinups 15

Pullups 20

Clean & Jerk 177lbs X 1 X 5


Today:

400 Pushups

200 Dips

200 Pullups/Chinups

200 situps/leg raises from dip bar

50 Vertical jump from lower squat position

50 Handstand pushups (toes against wall)

5 minutes X 2 on 100lb heavy bag

2 Story jump X 1  Retardation has no limits

My neighbour's gf is hot, best looking ass I've seen in months  didn't see her face but I'd fuck her even if she was ugly.

[miles]

My neighbour's gf is hot, best looking ass I've seen in months   didn't see her face but I'd fuck her even if she was ugly.

Future workout?

[wodgina]

Future workout?

heheh nice one Miles

[KD]

2 Story jump X 1  Retardation has no limits

you jumped out a two story window?

--------------------------------

5 min skill:  Double-Unders

“Jason” for time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

16:02
Since I can't really fully do one actual muscle-up [http://media.crossfit.com/cf-video/CrossFit_MuscleUps.wmv] I did jumping muscle-ups (which made me go pretty quick and finished first again)

[SkinnyDevil]

Awesome workouts being posted here!!!

OK...just finished today (though I may do an evening workout of pulls & chins).

150 push-ups
500 sit-ups
400 calf raises
lite cardio

===EDIT====
Evening workout:

75 pull-ups
75 chin-ups
250 squats
lite cardio

Now a dunk in the pool, a bite to eat, and we're gonna catch a movie - either "Fight Club" or "Troy" (the first because my son rented it, the second because I just finished re-reading The Iliad & glanced over some of the Epic Cycle).

[Savage]

Morning:

200 Pushups
50 Dips
50 Pullups/Chinups
50 Squats

*need to start doing more Ab work.

Night:

Military Press 177lbs X 1 X 5

Deadlift 365lbs X 1 X 5

Dips 135lbs X 2 X 5

Snatch 135lbs X 1 X 2 (No power)

I wanna watch Troy, I missed about 30 minutes total when I watched it, it was a good movie, good portrayal of characters

[KD]

tues/ thurs:
--------------
Dynamic Stretch
2-min mobility:  Hip PNF Stretching
5-min skill: Handstand Push Ups

'Gymnastics A' warmup:

3 rounds of:

10 - 32 lb kettlebell deadlifts
5 handstand pushups
10 pistols
5 deadhang pullups

workout:
5 rounds:  3 min work, 1 min rest doing as many rounds possible of:
5 Power Snatch (95/65#)
5 OHS (95/65#)
10 Sit-ups

[still struggling with the overhead squat, so I did 65 snatch and had to do the OHS with a 45 lb bar and can still barely do it]


---------------------------------------


2-min mobility:  Hip PNF Stretching
5-min skill: Handstand Push Ups

'Gymnastics B' warmup:

3 rounds of:

5 muscle-ups
10 sec L seat
10 24" box jumps
10 "good mornings" with a PVC pipe

workout:
21-15-9 reps for time of:
Burpee Clean (115/85#) [ I did 75 lb]
Wall Ball Duet (1 toss to 8 feet than toss to 10 feet counts as 1 rep)

so basically that is 45 cleans while doing a burpee and 90 squat/shots at a wall with 20 lb ball. [I used 14lb]

16:02

[SkinnyDevil]

Turned out we watched "Fight Club". Always a great movie!

Tonight it will be "Troy". Savage, I didn't really like it first time out. It differs significantly from The Iliad, and I was less than pleased with both the music & the fight choreography.

But the writer(s) also pulled from Virgil & the Epic Cycle, and I hadn't read any of that for years. I recently brushed up on it, so their version o f the stiry now interests me ore. In addition, my brother was chatting with the guy who did the choreography (my bro works in theater), and it turns out the director wanted that larger-than-life live theater approach. I understand a bit better what he was going for.

All that combined has truly rekindled my interest...and is a lesson to not let pre-conceived notions get in the way of enjoying a movie (hahaha!).

Today was a lite workout...may add some pulls/chins this evening if there is time.

[SkinnyDevil]

Yesterday's workout...

150 push-ups
600 sit-ups
300 squats
lite weight & cardio