Barbara

Home workout!

Warmup:
10 squats
10 knee pushups
1 dot drill

Workout:
"Barbara"
5 sets of the following:
20 pullups (I did jumping doorframe pullups)
30 pushups
40 situps
50 squats

Ow.

Holy eff.

Warmup:
4x 20 or 30 seconds (I wasn't counting, Justin was) of Squats and Pushups and Pullups
3 sets of 5 reps each of 95 lb deadlift, 24" box jump, situps

Workout:
5 sets of the following:
20 box jumps (24")
30 situps
10 deadlifts (115 lbs.)


I'm tired. And now I have rips on both my hands. Yay!

Tonight was awesome.

Warmup:
Buncha sets of 10 with PVC working on thruster form
400m row
100 jumprope
400m row
100 jumprope (got through all of this set without messing up)

Workout:
5 sets of the following:
10 thrusters (front squat, stand up and push bar up overhead) @ 65 lbs
21 pullups

Boom.

20 pushups - 1 situp
19 pushups - 2 situps
18 pushups - 3 situps
.
.
.
1 pushup - 20 situps

Time: 27:02

200 pushups in 16:30.

Workout at my parents' house!

Warmup:
2x the following:
Dot drill
10 squats
10 knees pushups

Workout:
5 sets of the following:
10 squat clean-to-thruster
15 pushups
20 situps

Warmup:
2 rounds of 200m row, 10 medicine ball clean to wall ball, 5 toes-to-bar
Power cleans: 5-5-3-2 at 45-45-65-75

Workout:
Power cleans - 75 lbs, 3-3-3-3-3

75 lbs was easy, but I was struggling to get my form right. On the 4th set, I thought I had it, so for the last set, I tried 95 lbs. Failed miserably. I really didn't have the form. I need to work on power cleans.

Warmup:
3 rounds of:
-150m row
-15 pushups
-15 jumping jacks

Workout:
7 rounds of (but I only got through 6):
-7 burpees
-7 ring dips (I used band 2 rounds, then I did jumping)
-7 pullups (I CAN DO KIPPING PULLUPS NOW!)
-7 45-lb thrusters
-7 situps
-7 14-lb medicine ball cleans

I think I'm getting sick.

Warmup tonight:
4 sets of:
5 burpees
5 toe-to-bar (last 2 sets were knees-to-elbows)
5 jumping kipping pullups on rings
10 lunges

I did a 400m row and about 8 wallballs with 14 lb medicine ball before I decided I shouldn't be working out. My legs were way, way too tired for what I was doing, so I figured something was wrong and I should just stop. Sucks. I was really looking forward to this workout (3 sets of 400m row, 30 wall ball, 30 box jumps).

Tomorrow's another day.

Warmup:
Pushups: 14-14-15-15-14-14-10-10
3x30sec box jumps
3x15sec assisted pullups
3x15sec pullup assisting (for me, pushing up on Kolb while he's doing pullups)
5x45lb deadlift, clean, push press, back squat
5x75lb back squat
3x95lb back squat
2x105lb back squat

Workout:
3 sets of 5 reps of 105lb back squat
3 sets of ~15-20sec legs parallel, hanging from bar alternating with 3 sets of ~15-20sec legs parallel, suspending vertically over parallel bars

Warmup:
Buncha practices of snatch-and-balance with a PVC bar
3x5 of the following:
-cleans w/ 20 lb ball
-bear crawl 10m
-burpies w/pushup jumping onto 20" box

Workout:
20 minutes, max rounds of the following:
10 squats
9 pushups
8 16kg kettleball swings
7 situps
6 pullups

I was dead set on not jumping on my pullups, so I used the small band and really focused on my kipping pullup form. As a result, I only got through 5 sets (plus 10 squats). But I'm cool with that. I'm extremely close to getting the kipping pullups. I'm so stoked to knock that one off the list!

Diane

Warmup:
50 jumprope
20 wall ball
lots of attempts at a kipping pullup (I can pretty much do 1 now, haven't tried for a second cause my form isn't quite right)

Workout:
3 sets, 21-15-9 reps, for time (I hit 6:19, so clearly I should have done a higher weight) of 105 lb. dead lift, handstand pushups (with legs on a 20" box)

Today was pretty easy.

Warmup:
250m row
3x the following sequence w/45 lb bar:
- 5 deadlift
- 5 clean
- 5 front squat
- 5 push press
- 5 back squat

Workout:
5 sets of 3 Push Jerks at 55-65-70-75-85 lbs

Pushups: 25-30-20-15-40

Kinda psycho today.

Warmup:
Buncha no-weight squats and some lunges. Like 5 minutes.
Pushups: 13-15-12-10-15 w/ 45 sec. rest

Workout:
25 pullups
50 box jumps (24" I've increased!)
50 situps
50 pushups
50 kettleball swings (16 kg)
50 hang power cleans
25 pullups

Annie

"Annie" Workout:

Warmup - 3 sets of the following:
10 squats (no weight)
10m duck walk (squatting with hands behind head)
5 inverted ring pullups (so, hanging vertically upsidedown on the rings with arms straight, and bend elbows to pull body vertically upward)
5 burpie-box jump (burpie w/ pushup, and instead of jumping in the air, doing an actual box jump at the top)


Workout:
50-40-30-20-10 reps of double unders and situps
(double unders are when you jumprope and the rope goes under your legs twice in one jump)

Pushups:
10-10-13-13-10-10-9-25 with 45 sec rest in between (harrrrrd)

I almost died today.

Warmup:
50 jumprope
10 10-lb wall ball
10 pushups
10 snatch and balance (3 w/45-lb bar, 7 w/ PVC)

Workout:
4 sets of the following:
400m row
15 snatch and balance w/ PVC bar
30 pullups (jumping)
30 pushups


It was effing difficult.

Donating blood today. No workout. Yay recovery.

I almost died today.

Warmup:
3x the following:
5 go-through-motions-with-PVC-bar snatch
10 pushups
10 pullups

Workout:
Pyramid sets 1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1 of the following:
Box jumps - 20"
Push Press (like a shoulder press, but you use your legs to push into it) - 55 lbs.
Ring dips (I used an elastic band, but I did all my dips!)


My arms are tanked after this one. Holy crap. It was effing HARD. That's what she said.

Maybe I watch The Office too much.

Cross Fit! 6 days in a row, I definitely need a break.

Warmup:
3 sets of 15m wheelbarrow walk, 10 burpies (with pushup)
(I only did 2 sets cause I got there late)

Workout:
4 sets of the following:
400m row
20 single-leg squats (10 per leg)
20 upside-down rows on the rings (so, elevate your feet in front of you, or just put them on the floor in front, and do ring pullups)
20 cleans with medicine ball (I used the 10-lb ball)


Today was HARD. Very hard. I'm taking tomorrow off as well as whatever day I end up donating blood this week.

TONIGHT WAS SO AWESOME!

Warmup:
5 sets of the following:
5 shuffling wall ball (I used 10-lb ball)
16 lunges with PVC bar overhead and strong shoulders
20 second dead hang from bar with rounded torso

Workout:
Pushups: 5 sets - 16-18-13-13-20, one legged squats w/partner help in between sets

Shoulder press: warm up 5x45, 3x45, 2x55lbs; work out 3 sets of 5x55lbs

5 sets of the following:
5 toe to bar (dead hang from bar, bring toes all the way up to vertical pike with straight legs -- I did this for the first set, but was mostly knees-to-elbows for the next 4)
10 situps
15 flutterkicks


The last 5 sets of 3 exercises was for time, and I finished 2nd out of like 15 dudes and one chick. Woot! I heart abs.

Jackie

CrossFit: The Jackie Workout (a name on a workout means it is HARD)

warmup:
50 jumprope, 21 squat thrusters with PVC bar, 21 pushups
50 jumprope, 15 squat thrusters, 15 pushups
50 jumprope, 9 squat thrusters, 9 pushups

workout:
1000m row
50 thrusters with 45 lb. bar
30 pullups

I did 6 pullups with the band and the rest jumping.

XFITTTT

Warmup:
500m row
3x5 clean, lunge, thrust, 45-65-75 lbs.

Workout:
3 sets, 5-3-2 reps front squats w/ 85lbs.
500m row in 1:56

I forgot to do my pushups workout before I left. Nuts.

Crosssss Fit!

Warmup:
10 rounds of the following:
-30 jumprope
-5 pushups
-5 wallballs

Workout:
Pullup ladder.
I ended up with 14 sets, 1 minute for each set (including breaks), of pullups:
1-2-3-4-5-6-7-8-9-10-11-12-13-14 reps
(if I could have done more sets I would have)
Sets 1-6 were with the elastic band, sets 7-14 were jumping pullups.

CrossFit!

Warmup:
50 jump rope
21 squats with arms overhead holding a pvc pole
21 jumping pullups (these are getting easier)
50 jump rope
15 squats w/ pole
15 jumping pullups
50 jump rope
9 squats w/ pole
9 jumping pullups


Workout:
3 sets, 30-20-10 reps of the following:
-deadlift, 75 lbs
-box jumps, 20 inches
-flutter kicks

Pushups:
5 sets: 13-16-12-12-18