3.12.12

3 Dec 2012

3-3-3-3-3-3
Back squat

15 min AMRAP
8 Ring Dips
10 24" Box Jumps
12 BW Lunges

WT:252

13.4.12

13 APR 2012

Physical therapy
Lots of plyos

12.4.12

12 APR 2012

Warm up
8 min bike

Conditioning
5 rounds
12 Air squats
25 elevated feet push ups 12 in box

Forgot to time again

11.4.12

11 APR 2012

Warm up
8 min bike

Rehab work
3x10 air squat
Plyo work with ladder
Down and back
3x one foot each square
3x two feet each square
3x hoping

Conditioning
5 rounds
10 dips
5 pull ups
Forgot to time it

100 crunches

10 APR 2012

Physical therapy today

9.4.12

9 APR 2012

Warm up
8 min bike
5 min stretch

Rehab
3x10 air squats
3x10 one leg press
3x 10 one leg squats

Conditioning
Max effort  press x 8
135
145
155
165
175 -PR
185- fail
180- fail
180- fail

6.4.12

6 APR 2012

Warm up
5 min bike
3 rounds
10 push ups
10 crunches
5 min stretch

Conditioning
8 rounds
8 pull ups (dead hang)
16  clapping push ups
24 sit ups (feet  no anchor)

40:48

5 APR 2012

Rehab work
5 min bike warm up
5 min stretch
3x10 air squat
3x10 Bosu ball lunges

Conditioning
10 rounds
10 leg lifts
10 superman

11:05

30 min elliptical

5.4.12

4 APR 2012

Warm up
7min bike
3 rounds
10 close hand push ups
20 crunches
10-15 min stretch and movement practice

Conditioning
30 rep
135# power clean/push jerk (ground to over head)

9:56

4.4.12

3 APR 2012

Rehab work
3x10 reps air squat
3x10 reps lunges
3x20 calf raise both feet

Conditioning
5 rounds
10 pull ups
25 push ups
30 crunches

24:28

29.3.12

29 MAR 2012

Warm up
5 min bike
10 min stretch and foam roll

30 min elliptical

10 rounds
15 sit ups
10 dips
19:26

28.3.12

28 MAR 2012

Warm up
5 min bike
10 min stretching/movement practice

Conditioning
75 SDHP @95#
Sumo Deadlift High Pull
8:39

Watch "Sumo Deadlift High Pull Courtesy CrossFit Inc." on YouTube

27.3.12

27 MAR 2012

Warm up
5 min bike

Conditioning
25 burpees (no jumping)
25 pull ups dead hang
25 press @95#
25 pull ups dead hang
25 burpees (no jumping)
29:06

30 min on the elliptical 

26.3.12

26 MAR 2012

Rehab work
5 min warm up on bike
One leg machine press
2 sets 10 reps 150#
1 set 10 reps 160#
1 set 10 reps 165 #

Heal raises/calf raises
4x10 one leg at time

Conditioning
21-15-9 reps
Body weight squat
Dumbbell swing 30#
6:16

20 min on the elliptical 

25.3.12

25 MAR 2012

30 min foam roll/ self massage and stretch

24 MAR 2012

5 min bike warm up
5 min foam roll
10 min swim
20 min in hot tub

24.3.12

23 MAR 2012

Rehab work
5 min bike warm-up
4x10 reps lunge steps onto Bosu ball

Conditioning
21-15-9
Deadlifts 45#
Dips
6:12

23.3.12

22 MAR 2012

Rehab work
5 min bike warm up
4x15 side steps with green band
3x10 reps 150# one leg machine press

Conditioning
Tabata (20sec work 10 sec rest x 8)
Situps
1 min rest
Leg raises
Forgot to count reps

30 min elliptical.

21.3.12

21 MAR 2012

Rehab Work
Single leg heel/calf raises 4x8reps
Hip raise 3x10reps

Conditioning
30 min on the elliptical  

20.3.12

20 MAR 2012

Thrusters 45#
Pull ups done neutral grip.
Dips

Rnd 1
T-9
P-18
D-18
Rnd2
T-6
P-12
D-12
Rnd3
T-3
P-6
D-6

Total time - 14:36

17.3.12

16 MARCH 2012

Rehab
5 min bike warm up
4x15 TRX squats
4x5 TRX one leg squats

Conditioning
Dips 12-12-12-16
Dumbbell bench 70x10 80x8 80x8
30 min on elliptical
Sit ups 20-20-20

14.3.12

14 MAR 2012

Rehab work
Rest again legs still very sore

Conditioning
Pull-ups 3-5-3-3-6
27:30 on the elliptical
Stretch

13 MAR 2012

Rehab
None extreme leg soreness
Rode the bike for 15min to loosen up my legs and flush some blood thru. Foam rolled about 10 min focusing on thighs.

Conditioning
4x10 dips
3x15 sit ups
3x10 Supermans

13.3.12

12 MAR 2012

Rehab work
Physical therapy appt

Conditioning
5min bike warm up
Pull ups 8-6-5
Tabata 8x 20sec work 10 sec rest
Crunches
Leg lifts

11.3.12

11 MAR 2012

Rehab work
5 min warm up recumbent bike
3x12 TRX Squats
3x 5 lunge in place
3x12 side steps with green band

Workout
Dips 10-10-12
Press 95#x10 115#x6 135#x3
Dumbbell bench 60#x10 70#x10 80#x6
25 min on the elliptical machine.

29.1.12

29 Jan 12

Rehab work-
15 min on the recumbent bike
3x 10 body weight squats with TRX
3x 10 band exercise for calf

Workout
Tabata crunches
Dips 10-10-14
Pullups 6-5-4

This is a pretty cool song I found after hearing it as the background music for the Safe House movie.