But, I’m still sore! August 20, 2009
Posted by hardly Box Jumps, Lunges, Other, Pullups, Pushups, Row, Run
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I 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-ups
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This 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, Pullups
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Should 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, Pushups
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Finally, 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-ups
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Today 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-ups
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Several 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-ups
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Warmup:
- 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, Uncategorized
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Gang-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-ups
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Warmup:
- 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-ups
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Today, 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
