Couple of days

Christmas is here and there's more time for partying than for exercising. Today I did a WOD with Jack and then did a Yoga routine

Monday

Warm up

for distance:
run 4 minutes
rest 3 minutes
run 2 minutes
rest 30 sec
run 1 minute rest 3 minutes
Run 2 minutes
rest 30 sec
run 4 minutes

kb swings, standing broad jumps,

Crossfit warm up

Bench Press #205 1-2 reps for 5 sets

Warm-up: 100 double unders or 300 singles with a jump rope. 20 dive bomber push-ups and 40 flutter kicks. Stretch out those shoulders and make sure they’re warmed up for the WOD.
WOD: You have 20:00 minutes to complete 6 rounds of 400 meter run and 10 weighted pull-ups with 35 lbs (no weight). Failure to do so is a 30 burpee penalty.
Strength: 30 did 15 renegade man makers with 35 - 50 lb dumbbells, no time limit and focus on full range of motion.
Endurance: Rest
Coach’s comments: Equipment needed- Pull-up bar, jump rope, weight, dumbbells and somewhere to run. Move directly from the warm-up to the WOD and press to knock it out under the 20 minute time limit. Walk it off, stretch and rest before completing the strength portion. This whole evolution from start to finish, excluding the warm-up should take no more than 45 minutes.

Wednesday 101
Warm-up: Two rounds of 25 yards bear crawls, 10 pull-ups, 10 squats and 15 push-ups. Thoroughly loosen up with shoulder rotations and hip mobility drills before beginning the WOD and Strength workouts.
WOD: Three rounds of 400 meter run, 21 front squats with 90 lbs, and 21 sit-ups. Rest 1 minute between each round and time each round in the plank position. 16:21
Strength: 100 weighted sit-ups with 20 lbs, didn't use weightno time limit
Endurance: 2 mile run (target of 7:00 – 8:00 per mile or faster) or swim 500 meters (side stroke) followed with 5 x 100 meter sprints (1:30 pace or faster) Rowed 1500m and ran sprints
Coach’s comments: Equipment needed- Oly bar and weight or dumbbells for the front squats and sit-ups. Begin with the WOD first and move straight into the strength portion once it’s completed. Knock out the endurance portion within 3 hours of the WOD. No wait...did it all together. You had better be keeping those logs. As you establish your run time per mile or swim per 100 or 500 meter run, note them down. The next time we’re running or swimming these distances improve on those scores.

Gym with Jack

Warm up

30 Clean and Jerks
everytime you put down the bar...10 pushups

miscellaneous cals

running etc

Warm-up: Roll out those shoulders. Spend plenty of time with your lower body and back. Hydrate and get a good stretch in after a 400 m jog and light set of push-ups, pull-ups and squats.
WOD: Push up and toes to bar pyramid. Beginning with 10 push-ups and 1 toes to bar, work your way from 10 to 1 and back to 10 with push-ups. For the toes to bar work in reverse from 1 to 10. Did I mention that this was for time? Couldn't do toes to bar all sets
Strength: 135# Dead lift, hang power clean and front squat complex- With the heaviest set of ten reps you can accomplish at a single time. Start light (approximately 70 � 100 lbs) and work your way up in 10 lb increments with 2 � 3 reps to a working weight. If you�re off and cannot accomplish the full 10 reps, drop weight and find where you can accomplish all 10.
Endurance: 8 x 100 meter sprints. A penalty of 10 burpees will be assigned for anything outside of 7 seconds from your best time. Penalties are payable upon completion of the workout. Only did 5x100
Coach�s comment�s: Equipment needed- Olympic bar, weight, pull-up bar (or substitute) and somewhere to run. Today is a tough one. Begin with the strength workout and continue onto the WOD. Rest beforehand, hydrate and stretch as necessary. Stretch out the time before the sprints (3+ hours) if possible so you can put maximum effort into them.

Workout with Jack

Warm up and hip mobility
Crossfit Kids Warm up

WOD- three rounds Row 400m, 30 air squats, 15 vups

5 sets of dips

Crossfit Kids

dot test
T pose
25 situps

two rounds

Catchup

Warm up and physio

10 sets of one rep of Deadlifts at 295#

Tuesday 086
Benchmark: Roughly eight weeks ago we set a benchmark of of 45 half bodyweight thrusters. If you met the benchmark add 10 lbs. If not try again. Key thing here is you can’t put the weight down. Thighs must break 90 degrees and parallel to the floor. At the top hips must be all the way open with arms locked out. Get to it. Only got 35 reps

085
Warm-up: Cycle for 10 minutes Begin with a 5 minute run and move right into the endurance portion of the workout once you’ve stretched out lower extremities. Once that’s completed, move inside and continue to stretch the shoulder girdle, triceps and lower body.
WOD: 7 rounds of 7 push-press 115#, 7 weighted pull-ups and 7 V-up. Push-press weight between 135 – 175 lbs, weighted pull-up weight between 20 35 lbs (not weighted because of biceps). 16:00
Strength: Rest
Endurance: Run 5 rounds of 400 meters at a 1:05 – 1:20 pace.
Coach’s comments: Equipment needed – Olympic bar, weight and somewhere to run.

Sunday 084
Warm-up: Hydrate and warm up. If you're sore from yesterday, focus on those areas longer and more in depth.
WOD: Rest
Strength: Low back squat 5 x 5 245#. Work as heavy as you can still maintain great form and a full set.
Bench Press 5x1 205, 215, 225, 235
Endurance: Recovery – Choose to Run for 20 minutes, swim for 10 or row for 10. Keep it moderate today and get the blood flowing.
Coach's Comments: Equipment needed - Oly bar and weight. Take the chance once your finished to stretch and focus on active recovery.

Monday 078
Warm-up: Focus on that lower body today. Light 15 minute run before settling into two sets of ten medicine ball cleans, squats, push-ups prior to moving onto shoulder rotations and hip mobility drills. Work 4 rounds of plank work in for 45 seconds each position. Wrap up with a final stretch and get ready for the WOD.
WOD: 4 rounds of a 400- meter run and 50 squats, post time to comments.
Strength: 5 x 5 push-press, 125#beginning light and working to a weight where all five are difficult but you can still complete them without splitting the set.
Endurance: Sprints Running/Rowing/Swimming: 20 seconds on and 30 seconds off for 10 rounds after the solid warm-up.-Didn't do this..no time
Coach’s comments: Equipment needed – Olympic bar and weights. If doing all three today use the strength as part of the warm-up before moving to the WOD. Spend a couple of hours ( 3+ hours) recovering before completing the sprint work. Stuff like this sprint work is best done with a buddy if you’ve got one around to heckle you.

11/22/2009
Sunday 077
Warm-up: Begin with shoulder and hip mobility drills. 10 squats, pull-ups, push-ups, sit-ups and revisit the shoulders and lower body with a solid stretch.
WOD: Heavy thruster 115#and weighted pull-ups - no weight� No time limit: 10, 9, 8 to 1 repetitions of each.
Strength: Weighted dips 5 x 5-25#
Endurance: Rest
Coach�s comments: Strength day, equipment needed � Oly bar, weight and a strap for your waist. Moving through the WOD should take you 30 � 40 minutes of solid work. Shoot for 90 � 155 lbs for the thrusters and 25 � 55 lbs for the pull-ups. Work through entire ranges of motion at both the bottom of the movements and top. Check out these two hip mobility drills (Mountain Athlete) (SEALfit). Take your time and really loosen up your core. Work both the right and left sides. Hydrate, stretch and roll out.

Saturday 076
Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
■Run 800 meters
■Run 400 meters backwards
■Run 800 meters
■Run 400 meters backwards
For time

Wednesday 073
Warm-up: Hydrate and get a solid stretch in after taking a light 800 meter run. Hang out on a pull-up bar, ledge or anything you can hang on and stretch those shoulders out from yesterday. Begin with a light 45 lb bar and knock out 25 reps of Curtis P’s before beginning Annie. It would be advisable to practice with a jump rope as double unders are not our normal fare. As per usual, hydrate and stretch before and after. You had better be keeping up on your recovery.
WOD: “Annie” Double-unders and sit-ups, 50 – 40 – 30 – 20 – 10 repetitions of each. Substitute 4 single jump ropes for every double under if you are unable to do double unders (did knees to chest jumps)
Strength: Shoulder press 5 x 3 with the max weight that you can hold for the duration of the sets. Finished with 135 but 125 was the weight
Endurance: Ruck march for 3 – 5 miles with #30 lbs. Did 45# but only went one mile.
Coach’s comments: Equipment needed – Ruck and sand bag with 30 lbs, Oly bar, weight and a jump rope. Feel free to move right into the endurance following the WOD and strength workouts today. Start with the strength and focus on solid form and reps before beginning the WOD.

Yeah..I'm back

Ate pretty good today...except for the M&M's after supper

Tuesday 072
Warm-up: Begin your workout with 25 air squats and move onto some deep stretches with the dips. Today’s workout is shoulder intensive and you need to be warmed up prior to beginning. Prior to starting the WOD get a few good pull-ups in, kipping is ok for now, we’re working on some serious brachiating and the development of that shoulder girdle.
WOD: AMRAP (As many rounds as possible) in 12 minutes of 15 bench dips and 15 pull-ups (jumping) Post rounds completed to comments.
Strength: Front Squat max weight 5 sets of 3 repetitions at the heaviest weight (155#) you can do. Start light with 1 – 2 set reps and find the highest working weight you can manage for all 5 sets. Watch your form and throw a 1 / 2'” plate underneath your heels if you’re having stability problems. Form is everything to a better front squat.
Endurance: Rest
Coach’s comments: Equipment needed – Olympic bar, weights and a pull-up bar. Think sustainable pace and output for the WOD. Keep the form as strict as possible. Front squats are a great indicator of power, core strength and technique. Off on any one of these and you simply will not see the numbers.

Miscellaneous Exercises...to get back into it...

I've been sick...

Thursday 067
Warm-up: Warm up with light dead-lifts and lower back, hamstring and quad stretches. Spend at least 15 minutes warming up prior to stretching. Hydrate and complete the strength portion first followed by the WOD.
WOD: Dead-lifts and burpees, 3 rounds of 10 185 lb dead-lifts and 15 burpees.
Strength: Front squat 5 x 3 reps and weighted lunges with 25% body weight 4 x 4
Endurance: 2 mile run at 85%.
Coach’s comments: Equipment needed- Olympic weight bar, weights and dumbbells. Split the endurance workout later into the day, preferably 3+hours.

Didn't do run...no time

Training Feed
11/09/2009
Monday 064
Warm-up: Warm up with 15 minutes of running followed by shoulder rotations and hanging from a pull-up bar for three sets of 30 seconds with 30 seconds rest in between. Continue the warm-up with the push-jerk adding weight until you establish a weight for the strength portion of the workout. Hydrate and stretch before, during and after.
WOD: Rest
Strength: Push-jerks 5 sets of 3 repetitions. 115#
Endurance: Two rounds of a run or swim interval ladder. Hold the maximum speed possible throughout each rung of the ladder. Keep track of distance covered.
1 minute on and 1 minute rest
3 minutes on and 3 minutes rest
5 minutes on and 5 minutes rest

Workout

My old football workout routine.

Starting up again

I was hunting and working a lot last week. I didn't work out until today.

Starting up again

I was hunting and working a lot last week. I didn't work out until today.

Ran from home to the office.

2 sets of 4 count flutter kicks x 25

warmup squats
5 sets of 5 reps of squats working up to 235#

Tuesday 051
Warm-up: Focus on that lower back today. Grab a moderately heavy kettle bell or dumbbell and knock out 2 handed swings for 15 reps then do the same for single arm swings. Hanging knee raises for 2 rounds of 15 repetitions and some light dead lifts. Stretch and hydrate before, during and after the workouts.
WOD: 20 rounds for time of 1 dead-lift and 15 pushups, increasing the dead-lift by one rep each round. Example, round 1 - 1 dead-lift and 15 push-ups, round 2 - 2 dead-lifts and 15 pushups and etc…
Strength: Weighted pull-ups with an overhand grip- 5 sets of 3 repetitions followed by another set with reverse grip- 5 sets of 3 repetitions. Rest then complete two sets of strict dead hang max pull-ups.
Endurance: Recovery run for 20 minutes at 70%.
Coach's comments: Equipment needed - Olympic bar, weight, place for pull-ups and somewhere to run. Weight for WOD should be between 80 - 100% 134#of bodyweight for the dead lifts. No need to split the workouts apart today. Use the recovery run as a cool down from the workout. Keep track of how your body is doing and if you’re breaking down take breaks. There is absolutely no sense in breaking yourself down before you begin.
A couple questions have come up about overtraining and rest times. Listen to your body; it is the best indicator of how you are doing internally. Failure to do so will lead to overtraining and poor performance.
3... 2... 1... GO!

Monday 050
Warm-up: Jump rope or run for a few minutes before jumping into a warm-up of three sets of 15 light kettle bell or dumbbell squat cleans and 10 dips. Focus on warming up those shoulders and lower back. Emphasize depth in the squats and dips for the warm-up. Shoulder rotations with Cossack, hamstring and quad stretches are both a requirement for warm-up and cool down.
WOD: As Many rounds as possible of 5 - 2 Kettle bell or dumbbell squat cleans and 10 V-ups in 12 minutes. Aim for 35 to 55 lb dumbbells.
Strength: Weighted dips – 8 sets of 3 repetitions with the highest weight that good form can be maintained. Farmers walk with 3 / 4 bodyweight for 800 meters once the dips are finished. Ran out of time so I didn't get farmers walk done.
Endurance: Rest
Coach’s comments: Equipment needed – Dip bar, two 35 – 55 lb dumbbells or kettle bells and some fire in your gut. Complete the WOD first today if possible and try to split the workouts into two sessions an hour or more apart.
3… 2… 1… GO!

Warm-up: Jog, jump rope or if you�re truly sadistic, do two minutes of burpees for a warm-up. Today is fast so spend more time warming up and getting ready.
WOD: Time is ticking � you have 15 minutes to knock out 50 pull-ups, 150 pushups, 225 squats and a 400-meter run. Break it up however you want to, but failure to complete the entire session is 25 burpees. Post completed time (to include burpees if you earned them) to comments.
Strength: Rest
Endurance:
Stationary Bike for 10 minutes

Friday 047
Warm-up: Hydrate and warm up. If you're sore from yesterday, focus on those areas longer and more in depth. Easy day today.
WOD: Rest
Strength: Low back squat 5 x 5
Endurance: Recovery - Run or bike for 20 minutes, swim or row for 10. Keep it moderate today and get the blood flowing.(didn't do this)

8 knees to elbows
20 dips
Coach's Comments: Equipment needed - Oly bar and weight. Enjoy days like today. Remember while ramping up for training, more is not always better. Cycle those ups and downs to maximize your returns and you will not regret it. Have a great day today and we'll see you tomorrow.
3... 2... 1... Go!

Thursday I did 5 sets of BP, Squats and Dead Lifts

5 reps

185, 200, 255

Sealfit

warm up

5 rounds for time:

4 thrusters 85#
8 burpees
12 lunges supposed to use 85# but did BW

9:18

5 sets of 12 BP
155#

My diet has been terrible and I've been feeling terrible...need to make some changes.

Warm-up: Jump rope or jog for 5 minutes before jumping into some stretches. Hydrate and hit today hard. What�s a few body weight movements? Did I hear someone say Tabata?
WOD: "Tabata Something Different"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are Overhead Squats 45#/35#, the third 8 intervals are Kettlebell Swings 35#/25#, and finally, the last 8 intervals are Wall Balls (no wall ball so I did 45# Thrusters.). There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Strength: Rest
Endurance: At least 3 hours after the WOD complete one of the following - Run or bike for 35 minutes, swim or row for 15-didn't wait and only cycled for 20 minutes

Golf and WOD

Played 9 holes at Sunningdale and then went to office to workout.

CFWUX3

10-10-10-10-5 Thrusters with 85#

123 Pyramid to 5 pullups, pushups and situps

Krav Maga with Masterminds

zone reflections

I felt like crap today. I'm not sure but I think part of it might be what I ate and drank today. Breakfast was toast
lunch-chocolate bar and chicken parm sandwich from Macs
Snack=zone bar
Supper=two chicken meat pies
ravenous snacking...ate everything I could find

drank lots of coffee and had an energy drink

not really much water today

10/13/2009
Tuesday 037
Warm up: lighter 1 arm and 2 arm kettle bell or dumb bell swings with emphasis on keeping a neutral spine and active shoulders. Alternate back and forth between those and dips to loosen up the shoulders and back while practicing good form. Stretch out and hydrate both before and after.
WOD: 21 - 15 - 9 repetitions of kettle bell swings and ring dips for time
Strength: Rest
Endurance: 5K run- did 15 minutes elliptical and 10 minutes of rowing

Monday 036
Warm up: Today is a lighter day for sure. Warm up the shoulders and lats as you begin to find a weight that is heavy enough for 12 reps. These need to be as heavy as you can tolerate.
WOD: Rest
Strength: Cable, seated, barbell or dumbbell rows (55#)and pull-overs (70#) 10 sets of 12 repetitions
Endurance: Run/Bike/Swim or row 8 rounds of 45 seconds on and 2:00 minutes off. Keep within 10% of your best spit time for a given modality and distance. For example 500 meter row split time = 1:23, keeping within 8 seconds of that for every row for a max of 1:31. I wasn't up for running and the gym was closed so I did some jumping jacks...nothing strenuous.
Coach’s comments: Equipment needed: Something to perform rows and pull-overs with. The run, bike, swim or row needs to be within that zone where you’re pulling out your fastest times.

10/08/2009
Thursday 032
Warm-up: Hydrate and a light jog for 5 minutes before stretching out your chest and lower body.
WOD: Rest
Strength: Shoulder presses: Heaviest weight for 10 sets of 2 repetitions each 115#
Endurance: Run 4 x 800 meters, Bike 2 x 2000 meters, row 4 x 1000 meters (did 1x150m-felt sick) Rest 90 seconds between sets. All should be done at 70 - 80 % effort for that distance and the last iteration of each is an all out effort with whatever else is left in the tank.
Coach's comments: Equipment needed - Barbell, weights and somewhere to run/bike/swim or row.
3... 2... 1... Go!

Warm-up: Hydrate, get in 3 rounds of 3 pull-ups, 3 dips and 5 squats. Stretch out the shoulders and triceps.
WOD: 5 rounds for time: 10 burpees, 15 pull-ups, and 20 squats only did 10 pullups
Strength: Weighted dips 5 sets of 3 repetitions-40#
Endurance: Choose one of the following - Row or swim for 15:00, only did 10 minutes

Today

Didn't workout yesterday because of trip to TO

Monday 029
Warm-up: Hydrate and stretch today. Knock out some light weight dead lifts and pull-ups to warm up the back and arms before beginning.
WOD: For time 2 dead-lifts, 2 hanging power cleans and 2 front squats every minute for 20 minutes. Weight should be 90 - 155 lbs or relatively heavy for the front squats. Used 115#
Strength: 20 Weighted pull-ups, every time your chin clears the bar there is a negative count of 3 seconds down. 25# in a backpack
Endurance: Rest

Friday

Warm up

Carrying 45 pound plate...run 400 m
thrusters with plate 21, 15, 9


Incline presses and pullups 3 sets

Dips and rows

Friday

Warm up

Carrying 45 pound plate...run 400 m
thrusters with plate 21, 15, 9

SPM Gym

Warm Up

5 rounds

20 burpees
3 pullups

5 rounds

20 situps
3 pullups

Curls

7:00AM at the office...kept moving for 30 minutes.

09/29/2009
Tuesday 023
Warm-up: Hydrate and get two light sets of pull-ups in (5 to 10 repetitions each). Jump rope or run for 5:00 minutes and stretch out. Swimmer's stretch, Cossack's stretch, lower body stretches and shoulder rotations at a minimum before beginning. Make sure you're warmed up and ready before beginning.
WOD: Weighted pull-up routine with 40 to 50% of your one rep max. 2 sets of 3 repetitions for each grip. Regular grip (palms facing away), reverse grip (palms facing you), palms alternating (one overhand and the other facing away), reverse grip narrow and lastly wide grip. Touch the top part of your chest if you can to the bar and you should be barely completing each set or your weight is too light.
Strength: Rest
Endurance: 8 x 50 meter swimming sprints or run 200 meters with a rest of 5 times the amount of time it took you to swim or run. Power output should remain in the neighborhood of 80 to 90 % of your fastest swim or run. Did 200m rowing instead
Coach's comments: Equipment needed, weights, bar and place to do either a swim or a run. If you�re stacking workouts get the WOD done first then knock out the endurance portion later in the day.

Full Body Weights

I was out of town so I did a weight workout at a hotel gym.

Krav Maga

Drilled last week's stuff plus we learned about defending and attacking after a round house attack.

No Workout Today...no good reason

Red Leaves Workout

Yesterday I was travelling so I didn't work out.

Today

DB Bench 3 sets
pullups 3 sets
rows 3 sets
MPress 3 sets
curls
tricep ext
situps

Run

I needed to fit a workout in so I did a run instead. I ran 24 minutes.

Krav Maga

I did a one hour one on one session in self defence. Sweet...I was sweaty...

Thursday

Thursday 011
Warm-up: Jump on that rower and warm up. Pull a slow 750 meters or run for 800. 3 sets of 10 squats, stretching out the legs hamstrings, glutes and quads between each set. 2 rounds of pull-ups and you’re ready to begin.

WOD: 6 x 500 meter rows with 4 minute rests between. Target goal should be fast and consistent (1:30 - 1:40 per 500 m) for all six iterations. I'm not this fast!

Strength: Straight leg dead lifts- 3 sets of 10, 8, 6, repetitions (raising weight as repetitions drop) with each leg. Final reps should be near failure. 2 sets of dumbbell lunges (25-50 lbs) and lastly, 3 sets of 20 hanging leg raises.

Endurance: Speed endurance 100m- Mark out a distance of 100 meters. Begin by gradually accelerating from 25%-90% for the first 60 meters . Sprint all out the last 40 meters. Slow down gradually, turn and repeat. 2 minutes on and 2 minutes off for 6 rounds.

Coach’s comments: Equipment needed- Rower, barbell, dumbbells, weights and somewhere to run. Both the WOD and the Endurance workouts for today are to be fast and build on a blend of endurance and power. Push and push hard for all the sets, these are preparing you for longer and more brutally intense distances.
3...2...1... Go!

Wednesday 010
Warm-up: Jog 800 meters before moving onto shoulder rotations, swimmer’s stretch and 2-3 sets of light dips. Are you ready for these?
WOD: Max weighted single repetition dip. Follow with weighted dips 5 sets of 3 repetitions (80% of max-1 pood) followed by 3 sets of max dips without weight.
Strength: Barbell hanging cleans and push jerk (135 lbs) 5 sets of 3 repetitions, Dumbbell shoulder presses- 2 sets of 10, 8, 6, repetitions (raising weight as repetitions drop). Dumbbell curls and Tricep extensions- 5 sets of 5 reps each.
Endurance: Rest
Coach’s comments: Equipment needed- Barbells, weight, rings or bars for dips. Ignore some of the comments on the video. He has a great range of motion i.e. all the way down and all the way up. Nail those maximums so you know where you are and where you want to go.
3...2...1... Go!

Sealfit

Warm-up: Light jog or jump rope for 3 minutes, follow up with 2 sets of 10 pushups, 5 pull-ups and 15 crunches. Hydrate and stretch out before getting ready for the workouts.

WOD: Every minute on the minute- 3 dead lifts (135-155 lbs), 3 pushups and 3 pull-ups for :20. Score the total number of rounds completed and weight of the dead lift. After failure, rest 1 minute and continue for the duration. 20+ rounds

Strength: Rest

Endurance: Hydrate and knock out a 4-mile timed run.(only ran two miles to get home in time)

Sealfit

Warm-up: Half mile jog, 2 sets of 5 pull ups, push-ups and knees to elbows. Focus on shoulder rotations, swimmer�s stretch and those lower extremities.
WOD: Rest
Strength: Incline press 3 sets of 3, Bench press 3 sets of 3, dumbbell pull overs 3 x 10 and reverse grip pull ups 3 max sets. Can�t forget those abs, 4 sets of 15 v-ups.
Endurance: 4 rounds of 400 meter sprints. Walk 400 meters (approx 4 minutes) between each sprint. Wrap up with � mile jog for a cool down.

Weekend

Canoe Trip up North

Rest Day...sort of ...

CFWUX3

7 sets of pushups, situps/abs, dips and 4 sets of pullups

curls and some tricep pushdowns

Needed a break for my legs

I've been eating pretty consistently in the zone but today I went out for lunch and had a treat and last night I had a treat too.

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SEALfit.com

warm up
3 bear crawls
some kb swings

Angie:
50-40-30-20-10
double unders and situps
12:00 total time...did a lot of du but not 100%
did 3x for su

3 sets of max reps bench at 135-28-15-11
25 stepups

Warm up with squats, pushups and stretches

2-4-6-8-10-12-14-thrusters @ 95#
14-12-10-8-6-4-2 pullups supposed to be weighted but I did body weight

Time 8:34

Run:

4x100m at 50%
3x100m at 70%
2x100m at 90%
2x100m at 50%

Push, Pull and Swing

Warm Up: Sand Bag Drills
Strength: Find 1RM Shoulder Press-115#
Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge
13:34
Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)
4 rounds with one minute left...I was toast
Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility

zone eating

yesterday was completely out of the zone.... and Thursday night I had some beers. Saturday was awful eating as well but I did eat a zone meal for supper:\

Spaghetti Squash and pasta sauce with some meat and some olives

Double Ouch

Double ouch

Warm Up: 40-30-20-10 Wall Ball, Double Unders
15-15-15-15
Strength: Find 3RM Back Squat-205
Stamina: 5 rounds: 2 x BS @ 3RM, 15 (10)x Squat jumps, Sampson stretch
Work Capacity:
5 Rounds for time:15 Deadlifts @ Bodyweight10 Burpee Box Jumps-too tired
Durability: jog 1 mile, then 15 minutes yoga or active stretch-too tired

Disaster

Warmup
max kb swings at 55#-50
max ohsquats at 85-12
run 400m
max push press at 85-20
max air squats in one set 30
run 400m

Running Angie
run 40 pullups
run 50 pushups
run 50 situps
run 50 air squats
ran about 800m per time

36:00

Bench

Warmed up

6 sets of Bench at 1 Rep

205 and 215

Workout

cfwux3

Row 1000m
21xthrusters at 85#
21 pullups
Row 750m
15 x thrusters @ 85#
15 x pullups
row 500m
9 thrusters
9 pullups

Helen

CFWU-variation

Helen:
3 rounds for time

run 400m
21 kb swings
12 pullups

10-12 minutes...stopwatch...didn't run

Sunday

I had a good zone breakfast and then went to hockey. I ended up at hockey longer than expected and on the way home I was starving and stopped McDonalds. I ate terrible. Then I went to workout and my workout sucked...no energy.

Rowed 10,000m 10:36

miscellaneous stuff

Zone mishap

Work Out with Peter

CFWUx3

Lynne

BP 15-15-15-14-12
Pullups 12-10-9-9-8

Wednesday Morning

CFWUx3 with Mastorakos
I was tired from the three previous workouts so I didn't do anything other than some abs and miscellaneous arms.

I've been trying to work on eating in the zone but yesterday fell apart at lunch and then drinks.

Monday

CFWUx3
Cindy
14 rounds

L-Sits

Ouch

Special Warm Up

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Sunday Workout

CFWUX2

Warmup with Push Press's

5 sets of 5 reps

95# two sets
115# three sets

L-Sit practice

TGU practice

cleans with KB

CF Work out

CFWUx3

21-18-15-12-9-6

Pullups
situps
100' lunge walk

cf

CFWUx3

2 minutes double unders
2 min situps
1.5 min double udners
1.5 min situps
1 min double unders
1 min situps
30 sec double unders
30 sec situps

Tuesday

CFWU x 3

Squats-getting adjusted..went up to 5 sets of 5 at 185

Rest Day

Rest Day and a terrible day for eating.... I had moments on the zone but once lunch and supper came...I caved...hard!

Day 3 Operation 365-170

CFWUx2

some warm up sets of Dead lift

5-5-5-5-5 Deadlift

225# and 275# for last set

I didn't want to over do it my first deadlift day

Day 2 Operation 365-170

CFWUx3

4x800m

ran each interval at about 04:00-04:20 per lap
I was slow and it was awful....
I probably didn't even run 800m

Tabata

CFWU

Pullups score 24
Pushups score 71
Situps 63
Squats 92

Badminton

Friday

Ran 45 minutes with some walking

Thursday

Bike ride...30 minutes...not into it at all

Muskoka Workouts

Biked 1 hour 45 minutes Sunday Biked 1 hour today

Race

Did the race and finished my leg in 1:03 and change...that was faster than I thought but not near what I could do with better training. The course was hilly and my ass was sore afterwards.

Workouts

Last week I was very consistent with my training...race was on Sunday

Road Cycle

Rode for about 1:25:00

Friday

Ran and kept heart rate between 125-150 for about 40 minutes

Cycled

Did hills cycled for 1:05:00

Cycled

40 minutes on mountain bike on the trails

Cycle

All the past workouts I did that I said I went 20 KM...I went 25.

I cycled 30 km tod ay in 1:14:00
840 calories

Vacation

I just got back from Bala and I didn't live up to my goals or hopes for exercise...I managed to get three bike rides in and one was 1:20:00. i was tired. This race at the end of the month is going to be tough....the hills on the road out to the reserve were brutal.

Feeling Lazy

I'm ran for 32 minutes. I'm going to try and cycle every day for the next week and half.

Weights

It's been a few days since I last worked out. Last week I got measured for body fat and lean muscle mass...I've gained 5 lbs of muscle but also 2 lbs of fat...I'm still at 19% BF. I'd like to get down to 15%.

Tonight I just lifted.

Running

Oh My God! I ran to Jack's soccer game and it took me 55 minutes to get there.
1000 calories.

Test

http://sheffarfamily.blogspot.com Mike Sheffar 1053 Fraser Ave London, ON N5Y 2Y9 RES: 519-433-2442 FAX: 519-432-6197 BUS: 519-432-6199 ext. 22

Cycling

Mountain bike on trails

38:56
523 Cals
Avg HR 131

Helen

Helen
11:46

cycle

60 minute bike ride to Ilderton Road

Base Workout

Chest and Back..
DID 225 x2 on the bench...felt good for not having done bench in a while

These 6:30 AM workouts are good to get out of the way but my passion for working out at 0630 is not there....

Today

Cycle 75 minutes

P90X

Chest and Back
Ab Ripper

Brick

Cycled for 35 minutes and then a 10 minute run
556 Calories burned

Catchup

Worked out Mon, Tues, Wed but missed Friday and Saturday

Cycling

Very windy
Cycled to Ilderton Rd
about an hour
Calories 567

Cycle

Ride mountain bike for 30 minutes

Shoulders, Tris, Bis

Run 25 minutes

P90X

Chest * Legs with Mastorp

Abs

Cycling

Ride for 1 hour 11 min
Burned 562 cals based on HR monitor.
Avg HR 111

cycle

First outdoor ride on my road bike. 50 minutes

Workout with MastorP

Chest and Back Routine

Run

Running 25 minutes. Walked up a long hill once.

Run

Run 22 minutes. Tough when you never do it.
My left bicep doesn't feel right today.

Back and Biceps

I thought I'd give this a shot since my left bicep has been feeling funny. It still hurts.

Chest and Legs

Made this workout up from the parts of P90X. Good workout and felt stiff on Saturday. Up in Bala now not particularly motivated either..what will I do today? Maybe go for a walk?

Awesome motivational Clip!!

http://www.youtube.com/watch?v=9rFx6OFooCs

Chest, Shoulders & Tris

Did the P90X workout and there were a lot of new moves and exercises so some of the exercises were too hard and others too easy (re: Weights). I also found some of the exercises were putting a bit of pressure on my biceps.

Thursday Yoga...did it.

Kenpo 90X

yeah...need more consistent workouts

IMG_8485edited.jpg

Click here to view these pictures larger

Shoulders, Arms

Plyo X

Frig that is tiring....

Touch Football

I took Sam to touch football and didn't get a chance to workout...I'll try and get to the gym in the morning.

Weekly Plan

Kenpo P90X

Tammy and I did this workout together. I'm stiff today and was stiff yesterday too. Today is rest day.

Real Workout

Back and Legs
Ab Ripper

Back now

Yoga Thank God

Core Synergistics

This was a good workout for a rest week. I was in a puddle of sweat by the end of it. Some of the exercises were easy but others were too hard to complete.

Stretching 90X

Workout

Today was an in between day. I'm done three weeks of P90 but didn't know what to do for this week. I decided to do 50% of Chest and Back. I sucked. I felt week, couldn't get any reps at all...but I did workout. I think my diet today was terrible and that caused the problem. I don't think I drank any water either and after this past weekend where I drank almost every day...

I'm not sure that the upcoming weeks will be any better because of heading to Hawaii.

Well...you gotta live.

P90X

Week 4
1-Yoga
2-Core Synergistics
3-Kenpo X
4-stretch
5-Core Syn
6-Yoga
7-stretch

Week 5,6,7
1-chest, shoulders, Tris and Ab
2-Plyo
3-back, bis and abs
4-Yoga
5-Legs and Back, Abs
6-Kenpo
7-rest or stretch

Week 8
Repeat Week 4

Kenpo X First Time

Good workout and fun...the moves are going to take some getting used to...

Back and Legs

Today's workout is tough...I can do the back exercises no problem but the leg exercises take their toll on me.
I also did 75% of Ab Ripper

Yoga X

one hour plus yoga routine

Update

Monday-Chest and Back
Tuesday-Plyometrics
Wednesday-Shoulders and Arm and Ab RipperX

Abs Ripper and Cycling

Legs & Back

The leg exercises have not been recorded but they were tough

Shoulders & Arms

Plyo

Chest and Back

Same workout as last week but upped the reps and intensity. One hour long. Started to do Abs Ripper too but my hip flexors were tight and cramping up.

Abs Ripper X

16 minutes of straight abs...pretty good.

Stretching for 15 minutes.

Power 90X Arms and Shoulders

Tough workout out...felt great though and got a great pump. This program is fun and for real.

Yoga

YogaX

I did 45 minutes of yoga because arms and shoulders was not possible today.

Thursday's P90X

PlyoX
Very tough one hour plyometrics workout.

P90X Chest and Back

First time
Standard Pushups 25-18
Wide Pullups 12-8
Military Pups 25-14
Rev GRP Pullups 9-7
Wide Pushups 17-14
Close Pullups 9-7
Decline Pushups 17-13
Heavy Pants 30# 10-10
Diamond Pushups 10-10
Lawn Mowers 30# 15-10
Dive Bombers 10-7
Back Flyes 20# 5-9

Abs routine-killer only did 50%

SEAL PT

Run one mile

PT

Run one mile

Saturday

Weights

cycle

25 minutes...bored

PT

Ran to the gym

SEAL PT - 35

Ran home

Run was better than Sunday

Cycle

30 minutes of mountain biking outside...

SEAL PT

The usual workout but I was fatiguing from Friday

Cycle

42 minutes spin

Max

Run 10 minutes

2:00 min max pushups 70-34
2:00 max situps 60-52
Pullups Max 23-12
Dips 26-17
MPDB
Curls

PT

Run 10 minutes

Pushups 6x30
Situps 6x35
PUlups 3x10
Dips 3x15 (bench dips and real dips)

Curls

25 2 pood KB Swings

Spin

35 minutes of spinning

SEAL PT

Run 10 min

Pushups 50-27-30-20
Situps/Abs 75-60-50-50
Pullups 15-11-8-6
Dips 12-11-8-6

Curls-heavy

tris

Curling

SEAL PT

Run 10 minutes

Pushups 30x6
Situps 30x6
Pullups 10x3

2x10 dips

Curls

Ab roller

Run 10 minutes

Cycle

30 minutes of spinning...

SPM Workout

Got a little side tracked today so I only did my PT.

Pushups 6x30
Abs 6x30
Pullups 3x10

Did some DB MP
Curls too

Saturday Fun

Played badminton at Beaver Hall for about an hour with Tammy.

SEAL

5 minutes run

Pushups 6x30
Abs 6x35
Pullups 3x10
Other exercises 3x10

Run 5 minutes

Cycle

40 minute spin

SEAL PT

Run 10 minutes

Pushups 6x30
Situps 6x30
Pullups 3x10

Curls
Dips

Row 500m

SEAL PT +

Run 10 minutes

Pushups 30x6-did bench press high reps a couple sets
Abs 30x6 did some hanging knees
Pullups 3x10 and off sets I did KB swings or something else to get tired

Run 10 minutes

Workout

I was going to ride but instead I played badminton

SEAL PT

Reps at 30 this time.

Cycle

Spin Cycle for 30 minutes exactly...got a good sweat on.

SEAL PT

Did it on Friday plus some extra stuff

Today

6x25 Pushups
6x25 Abs
6 x 4-10 Pullups...on set 1, 5 and 6 I did 10

Back to SEAL PT

Run one mile

pushups 6x25
situps 6x25
Pullups 5 sets of between 6-10

100 KB swings

Week Off!!!

Sunday

XC Ski for 30 minutes. The snow/wax sucked and I ate terribly today too.

Saturday

Run 15 minutes

SEAL PT Workout

Run 15 minutes

Jackson's Game

Spin

Spin 45 minutes

SEAL PT

1.5 mile run

6x25 pushups
6x25 Abs
3x8 pullups

4 dips
1.5 mile run

SEAL PT

Sunday

XC Ski for 40 minutes with Steve. The conditions were perfect

SEAL Fitness

Run one mile

5x25 pushups
5x25 ABS
3x8 pullups

Run one mile

Update

Wednesday:
Today was a really long work day. I managed a 35 minute spin workout.

Tuesday:

Went with Jack to the Athletic Club and worked out while he worked out...
I did one mile on treadmill and a full weight workout routine.



Monday I was recovering from the flu

Sunday I had the flue

Missed a few Days ... but making it up.

SEAL PT

5x25 pushups
5x25 abs
5x5 pullups

XC Ski one hour

Cycling

cycling intervals for 25 minutes...really got a good sweat

SEAL Workout

I'm getting too old for this stuff...

Pushups 5x25
Situps 5x25
Pullups 4x4

Run two miles

Saturday

Cross country skiing for about an hour and then about an hour of pickup/shinny hockey at the farm.

Yoga Muscle Workout

Not a bad workout at the Moksha...it lasted an hour and I was sweating and a couple times was feeling tired or tough i.e. side planks but it was nice for a change.

Wednesday Workout

Pushups 5 sets 20
Situps 5 sets 20
Pullups 4x5

Run two miles

Thursday Workout

Spin for 30 minutes

Day Two

Bad planning lead to an incomplete workout. Run 20 minutes.

Maximum Fitness

I need something to change it up a bit. I decided to start the Navy SEAL training again. Today I did day one week one:

Pullup/Dip Pyramid
1-5-1 with Dips x2

Abs/Pushups/Dips x 3 circuits

Hot Yoga

Did a one hour class. My lower back is sore now. Must have pushed it too hard?