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But, I’m still sore! August 20, 2009

Posted by hardly Box Jumps, Lunges, Other, Pullups, Pushups, Row, Run Digg! this story! Digg! this story. , add a comment

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:

Workout:

I’m not going to lie - this was hard. And, I’m sore! But, it’s great to be back!

Workout:

Back to Gravity Janes August 18, 2009

Posted by hardly 100 of... for time, Dumbbell, Kettlebell, Other, Pushups, Run, Squats Digg! this story! Digg! this story. , add a comment

Over the last six months, I’ve been struggling to balance working out with all the other things going on in my life, and had opted to cycle in to work + do a little working out.

This was not the worse thing I could have done, but I have definitely dropped a notch or two in fitness level. And, I’m starting to feel like I NEED to go work out at a higher intensity. And no way around it, commuting in by bike isn’t going to cut it, if for no other reason than the stoplights, well, force you to stop working!

So, today is the first day of my revised weekly workout regimen. Tu & Thu at Gravity Janes, two other days commuting in by bike, and other fun stuff as opportunities present themselves.

Warmup:
- 400 M Run
- 20/20 Dumbbell Snatches @ 45#
- 40 Pushups
- 20 light cleans w/a 45lb bar

Workout:
- 6x Team tire flips + 2 200 M runs
- Play around on Paralette Bars: Push-ups, leg extensions, knees to chest, etc.
- 6 rounds of 1 minute of toes to hands + 1 minute of double kettlebell swings @ 2 16kg. For total reps: 119 (and yes, I really did lose a kettlebell on the last swing, and that should always be the last swing!)
- 100 Bodyweight Squats + 100 Pushups for time: 9:45

Workout:

One of two days commuting this week August 10, 2009

Posted by hardly 100 of... for time, Dumbbell, Other, Pushups Digg! this story! Digg! this story. , add a comment

Cycle: 6.3 mi, 27:45

- 100 Dumbell Snatches @ 45#: 5:15
- 50 each of knee-ups & push-ups
- 25 deadlifts @ 185#

Workout:

Could be getting back in the swing, but still… August 4, 2009

Posted by hardly 100 of... for time, Cycle, Dumbbell, Other, Pullups, Pushups, fitness Digg! this story! Digg! this story. , add a comment

We launched our product, and glad that is over. Now the fun begins! Am hopeful I can pull together a daily/weekly plan to get fitness a better seat at the table!

This morning’s work:
- 6.3 mi ride to work (28:20)
- 25 pull-ups
- 25 push-ups
- 100 Dumbbell swings @ 45# @ 7:13
- max dumbbell chest press: 5 @ 2 45#, 3 @ 2 50#, 1 @ 2 60#, 1 @ 2 70#
- 50 Shoulder presses @ 45#

One of the key things in working out is, well, work. And especially timing the work. This is a key aspect of fitness, and helps one know if you are getting better, or not. In looking at my performance times, it’s clear that I’m going the wrong direction, so it’s time to change what I’m doing!

Workout:

Commute in + weights July 27, 2009

Posted by hardly Bar, Dumbbell, Other, Pullups, Pushups, Squats Digg! this story! Digg! this story. , add a comment

Ride in @ 26:45, not bad when the lights all go your way!

Workout:
- 25 Pull-ups + Burpee Pushups
- 25 Weighted pull ups @ 2 20# dumbbells
- 10 Front Squats @ 95#
- 25 Front Squats @ 115#
- 3 laps of Farmer’s Carry @ 2 45# dumbbells

Workout:

Excellent, 1st day July 20, 2009

Posted by hardly 100 of... for time, Bar, Cycle, Other, Pushups, Sit-ups, Squats Digg! this story! Digg! this story. , add a comment

Bike ride to work: 29:15

300 reps for time
- 100 push-ups
- 100 Air Squats
- 100 Situps
13:00

- 20 Overhead Squats @ 20#

Now, I just gotta ride home after work…

Workout:

Finally, my 2nd commute this week! June 26, 2009

Posted by hardly 100 of... for time, Bar, Cycle, Dumbbell, Other, Pullups, Pushups, Sit-ups Digg! this story! Digg! this story. , add a comment

Been a rough week on my getting commutes in on my schedule, but today the planets aligned.

After the ride, also got a workout in!
20 reps of:
- Weighted Pull-ups @ 20#
- Knee-ups @ 20#
- Squat-thrust w/Push-up

100 reps of Push-Presses @ 50#: 5:22
Max rep of Dumbbell Chest Presses: 65#
50 incline sit-ups

Workout:

Running + Par Course June 7, 2009

Posted by hardly Box Jumps, Other, Pullups, Pushups, Run, Sit-ups Digg! this story! Digg! this story. , add a comment

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:

2nd Lap:

Workout:

Bike to work + burpee pullups + situps May 15, 2009

Posted by hardly Cycle, Other, Pullups, Pushups, Sit-ups Digg! this story! Digg! this story. , add a comment

It’s bike to work day! And I would have completely forgotten about it, except for those on Sweat365 who wrote about it!

Commute in: 27:00
50 Pull-up/squat-thrust/pushups: 9:46
50 incline situps: 2:14

Workout:

Oh goody, boxjumps! May 8, 2009

Posted by hardly Bar, Box Jumps, Other, Pushups Digg! this story! Digg! this story. , add a comment

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: