01/28/14

Deadlifts
3-2-2-1-1-1

75 x 10
125 x 10
185 x 5
215 x 3
215 x 2
225 x 2
235 x 2
245 x 1
245 x 1
250 x 1

This got heavy for me. 250 didn't feel like it was gonna come up at first.

01/24/14

"Elizabeth"

21 - 15 - 9 reps of

clean 135

ring dips

15:15 - 125lb cleans

01/23/14

Surfed DOH Rockaway
--------------------------
In the evening I did:
handstand practice - 10 minutes
planche practice - 5 minutes

01/21/14

"Helen"
3 rounds for time

400 meter run
21 kettle bell swings - 1.5pud
12 pullups

time = 11:15 - 1 pud

01/20/14

Thrusters

Warmup jog
45 x 10
75 x 7
95 x 5
115 x 5
135 x 3
145 x 3
155 x 2
160 x 2 F on 2nd
160
160
165 like a champ

01/16/14

"Chelsea"

Do a round every minute on the minute. Keep going for as long as you can finish the round in the minute.
5 pullups
10 pushups
15 squats

completed 5 rounds + 5 pullups and 10 pushups.

01/14/14

power cleans
75 x 5
75 x 5
95 x 5
125 x 5
145 x 5
165 x 3
175 x 2 F on 2nd
175 x 2
175
175 F
175

01/10/14

7 rounds for time
30' rope climb (substituted 10 pullups)
15 ring dips
15 toes to bar
10 walking lunges

completed 3 rounds in 26:46

01/08/14

backsquat
warmup jog
135 x 5
155 x 5
175 x 3
180 x 3
195 x 1
205 x 1
215 x 1 *too easy*
-----------------------------------------------
Double
1 set tabata squats in the evening.

01/06/14

press x 1     pushpress x 3     push jerk x 5
95               135                    125
105             140F                  135 x 2
115             120                    125
125             125                    125
145F           130                    120
135F

12/11/13

"Annie"
Rounds of 50-40-30-20-10
double unders
situps

time = 22:20

12/09/13

"Cindy"

5 pullups

10 pushups

15 squats

AMAP in 20 minutes

Completed 10 rounds. Strict pullups.

12/06/13

Shoulder Press
75 x 10
95 x 6
115 x 0
105 x 4
95 x 5 (3 rounds)

12/04/13

Dead Lift
10 @ 65
5 @ 95
5 @ 135
3 @ 185
1 @ 205

CROSSFIT WORKOUTS 12/02/13

I've been doing crossfit since the beginning of December with Jason and Dave in Jason's Garage. Before that, I had done 3 weeks of working out on my own. I don't have record of the workouts that I did on my own but I have recorded my Crossfit workouts. I will be posting all of those and keeping record of all future workouts.

Day 1
12/02/13

Front Squat
45 x 10
75 x 8
95 x 6
125 x 5
135 x 3
155 x 3
185 x 1
195 x 1

01/27/14

WORKOUT GOALS

I've been working out now for just over 2 months. I started in mid November doing my own thing then did CrossFit with my buddy Jason in December and now we are almost done with January. I am starting to notice results. I'm starting to have a little more muscle on my body. Most importantly, I'm starting to see progress towards my goals. Speaking of goals, here is my current list:

- front lever
- windmill
- bar muscle-up (kipping)
- bar muscle-up (non-kipping)
- tumbling double back somersault
- full planche
- back handspring*
- standing backflip*
- dunk*
- 2 handed dunk
- dropstep dunk
- 2 handed dropstep dunk
- stalder press
- human flagpole
- under 6 minute mile
- squat max = 400lbs*
- bench max =225*
- 1 minute handstand (no arch)
- 1 handed handstand
- handstand up stairs
- handstand down stairs
- gain weight to 185 lbs keeping under 5% body fat*

This is just a brainstormed list and I will be adding to it. The asterisked items are things that I used to be able to do but no longer can. Also, I need to weigh myself. I believe I'm at about 170 - 175.