But, I’m still sore! August 20, 2009
Posted by hardly Box Jumps, Lunges, Other, Pullups, Pushups, Row, RunI knew that restarting my workouts at Gravity Janes would be hard. I would be sore, and it was going to be no fun to get back into the swing. That said, I also know that the results will be worth the hard work.
What I had not expected was the increase in membership. WOW! It is wonderful to see all the folks getting fit by the Crossfit method.
Warmup:
- 1 lap of walking lunges
- 10 Pullups
- 20 box jumps
Workout:
- 7 rounds of:
- 5 reps of double kettlebell snatches @ 2 16 kg
- 10 push-ups (or 1 rope climb)
- 1 round of 3 minutes at each station:
- Row
- Feet to Hands
- Thrusters @ 65 lbs
- Reps: 65
- 400 M Run for time: 1:40 (wow, I’m slow at the end of the workout!)
I’m not going to lie - this was hard. And, I’m sore! But, it’s great to be back!
Workout:
- Type: Other
- Date: 08/20/2009
- Time: 06:30:00
- Total Time: 1:00:00.00
- Calories: 411
Running + Par Course June 7, 2009
Posted by hardly Box Jumps, Other, Pullups, Pushups, Run, Sit-upsThis last week was a little light on workouts, so I decided to do something this weekend. But what?
Fortunately, my neighborhood has a Par Course station, so I decided to run a lap with a stop at the station. I don’t know the distance of a ‘lap’, could be 1/2 a mile, could be 1 mile, could be 1 1/2 miles, and frankly, I don’t care. I just needed to run for a while since I haven’t done that in a while.
1st Lap:
- A brief warm-up run to the Par Fit station
- 50 Sit-ups
- 10 Pull-ups
- 50 Box Jumps
- Run the rest of the lap
2nd Lap:
- 50 Sit-ups
- 25 Decline Push-ups
- 15 Pull-ups
- Do the rest of the run
Workout:
- Type: Other
- Date: 06/06/2009
- Time: 09:30:00
- Total Time: 00:30:00.00
- Calories: 205
It’s Beta - Let’s Celebrate by Riding to Work! May 28, 2009
Posted by hardly 100 of... for time, Bar, Box Jumps, Cycle, Dumbbell, PullupsShould be a fairly exciting day today, we announce our beta, and I’m on the pointy end of the spear, as they say. I figured I should celebrate by riding in and working out!
Ride in: 26:50 (really? could it be? I thought the traffic lights were slow today…)
Then:
- 100 Dumbbell Snatches @ 45#: 5:10
- 3 Rounds of:
- 10 Pull-ups
- 1 lap of Farmer’s Carry @ 2 60# dumbbells
- 10 Box Jumps
- Time: 9:50?
- 20 Overhead Squats @ 20#
Workout:
- Type: Cycle
- Date: 05/28/2009
- Time: 06:45:00
- Total Time: 00:55:00.00
- Calories: 289
- Distance: 6.3 miles
- Average Speed: 6.87 mph
Oh goody, boxjumps! May 8, 2009
Posted by hardly Bar, Box Jumps, Other, PushupsFinally, I’m feeling no more twinges in my rib, so it’s time to start doing jumping sorts of things.
Bicycle ride in was at 28:00.00.
Then:
5x:
- 10 box jumps
- 10 knee ups @ 20#
- 10 push ups
time: 6:40 (if memory serves)
50 Push-presses @ 45# (forgot 2 10# plates - oops): 3:58
Workout:
- Type: Other
- Date: 05/08/2009
- Time: 07:00:00
- Total Time: 00:50:50.00
- Average Heart rate: 150
- Max Heart rate: 179
- Calories: 338
When given a choice, kettlebell January 19, 2009
Posted by hardly Box Jumps, Jump Rope, Kettlebell, Other, Pullups, Pushups, Sit-upsToday was altogether too much fun.
Started off with my first bike-ride in a L-O-N-G time, followed shortly by the battery to my light dieing. Guess we’ll do that another day! But, we will do this because I think it’s ridiculous to drive 2 miles to the club (especially when, by bike it’s more like 1 mile).
Then, started into the workout, and discovered that there was no way I was going to complete all the movements my coach had on the list. After I was done, I told him I had dropped one of the movements, thinking I was REALLY sucking wind today, and he said, “Oh don’t worry about it, I design these workouts so there is too much to do in the hour.” Now he tells me!
At any rate, I was given the choice between two movements, and decided to opt for the kettlebell movement. I dunno what it is, I just have a hankering for kettlebells of late. I know I need to work on my form. And, they are just really great at working out all kinds of things when you use them.
I guess that’s why it’s Kettlebell Love!
Warmup: Angie Light:
- 1 minute of Pullups
- 1 minute of Sit-ups
- 1 minute ofPush-ups
- 1 minute of Squats
- Do it twice!
Workout:
- 5x: Ab-mat Situps 60 seconds on/30 seconds rest, score is lowest rep count for any one set: 27
- 4X:
- 20 Pull-ups
- 20 Box jumps
- Time: 15:34
- 3x:
- 1 Minute of Jump-rope
- 1 Minute of Squats
- Score is total Squats: 92
- 200 Kettlebell Cleans @ 16 kg
Workout:
- Type: Other
- Date: 01/19/2009
- Time: 07:00:00
- Total Time: 1:00:00.00
- Calories: 398
I’ll Sleep When I’m Dead December 15, 2008
Posted by hardly Bar, Box Jumps, Leadership, Lunges, Medicine Ball, Other, Pullups, Sit-upsSeveral weeks have gone by with physical fitness tardiness on my part, not without cause, but still. My body was definitely looking for some physical fun this w/e - more like screaming at me to do some push-ups or something.
So, this morning when my littlest woke me up at 4:00 am, needing some attention to get back to sleep, I was more than a little concerned that I had flushed another workout down the drain. After rocking her back to sleep, I was feeling relatively rested, so I just decided to push on through, and make the workout happen.
Glad I did - it feels good to move around!
Warmup:
- 40 Wall balls @ 20#
- 1 lap, walking lunges
- 40 Ab Mat Sit-ups
- 1 lap, walking lunges
Workout:
- For time:
- 30 Box Jumps
- 21 Deadlifts @ 185#
- 30 Pull-ups
- time: 7:45
- 35 Overhead Squats @ 45#
- 35 Power Clean + Split Jerk @ 75#
- 50 Double Kettlebell Swings @ 2 16 kg
- 50 Kettlebell Lunges @ 16 kg
Workout:
- Type: Other
- Date: 12/15/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
- Calories: 397
Please, may I have another Pull-up, sir? November 10, 2008
Posted by hardly Bar, Box Jumps, Dumbbell, Kettlebell, Other, Pullups, Pushups, Sit-upsWarmup:
- 2x of the following:
- 1:00 of Box Jumps
- 1:00 of Loaded Sit-ups @ 20#
- 1:00 of DB Front Squats @ 2 20#
Workout:
- 10 Loaded Pull-ups @ 15#
- 200M Farmer’s Carry w/2 16 kg Kettlebells
- 3x 3 Pull-ups @ 30#
- 5x 1 Pull-up @ 60#
- 200M Farmer’s Carry w/2 16 kg Kettlebells
- 5x 1 Pull-up @ 60#
- Overhead Squats:
- 10 @ 45#
- 5 @ 65#
- 4x 3 @ 75#
- Unnamed Workout, for time:
- 20 Ball Slams @ 20#
- 20 Double Kettlebell Swings @ 2 16 kg kettlebells
- 20 Pull-ups
- Time: 11:23
- 60 Decline Push-ups
Workout:
- Type: Other
- Date: 11/10/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Gang-up for 10/11 October 11, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Dumbbell, Medicine Ball, Other, Pullups, Sit-ups, UncategorizedGang-up is a little ritual at GravityJanes on Saturday mornings. As many of us gather as possible to do a workout. It’s loose and casual, but hey, we’re still doing work!
Warmup:
- 60 Dumbbell Snatches @ 20 lbs
- 60 Dumbbell Sit-ups @ 20 lbs
- 30 Bodyweight Squats
Workout:
- Max Loads:
- Pull-up: 90 lbs (holding a dumbbell with my feet)
- Box Jump: 30″ (36″ is just a bit too much right now)
- Front Squat: 125 lbs (I think this can go higher, I just ran out of time)
- 6:00 of Thrusters @ 95 lbs: 35
- 6:00 of Ball Slams w/a partner @ 14 lbs: 103
- 3:00 of Wallballs w/a partner@ 14 lbs: 98
- Max time in a tuck-sit: 54 seconds
Workout:
- Type: Other
- Date: 10/11/2008
- Time: 08:00:00
- Total Time: 1:00:00.00
Just kinda slapped some stuff together October 7, 2008
Posted by hardly 100 of... for time, 6 Minutes of..., Bar, Box Jumps, Kettlebell, Pullups, Pushups, Sit-upsWarmup:
- 30 ea:
- Wallball @ 20 lbs
- Ball Slams @ 20 lbs
- Box Jumps
- Paralette Push-ups
Workout:
- Tuck-sits 6x @ 10 seconds on, 20 seconds rest
- 40 Bodyweight Squats
- Max Duration Tuck-sit: 45 seconds
- Cleans @ 65 lbs: 3 sets of 10
- Split-Jerks @ 65 lbs: 3 sets of 10
- 6:00 of Pull-ups: 61 (PB?)
- 100 KB Swings @ 24 kg: 5:45
- 30 GDH Sit-ups
Begining of an Experiment October 4, 2008
Posted by hardly Box Jumps, Dips, Medicine Ball, Other, Pushups, Row, Sit-upsToday, I began working out 4 days a week at the suggestion of my trainer. Should be interesting to see where this goes.
Warmup:
- 30 Bodyweight Squats
- Farmer’s Carry, 2 45 lbs dumbbells
- 30 push-ups
- 30 Box Jumps
Workout:
- 3x v-ups: Hold a V for as long as you can, up to 60 seconds. 30 seconds rest. Repeat
- 60 reps of Medicine Ball Catch @ 10 lbs
- 2K Row: 7:36.5 (PB!)
- 50 Dips for time:6:44
- Practice doing hand-stands!
The PB on the 2K row was not expected. I was really feeling slow, and a bit worn from the week’s workouts, plus Friday’s workout about killed me. Makes me wonder what I could do when I’m fresh.
Workout:
- Type: Other
- Date: 10/04/2008
- Time: 08:00:00
- Total Time: 1:00:00.00