How is this going to work? I am going to start posting my daily workouts with y'all as a way for me to stay accountable. I will highlight all of my notes and times in red.
October 19th, 2015
30 minutes stair intervals
"Elizabeth"
21-15-9
Cleans (85#)
Ring Dips
4 mile walk
October 18th, 2015
40 minutes elliptical
21-15-9
Leg press 210#, 195#, 180#
Leg extension 145#, 130#, 130#
Jump squats (sissy to sumo = 1)
October 17th, 2015
3 mile walk
October 16th, 2015
October 15th, 2015
October 14th. 2015
Rest day
October 13th, 2015
4 mile run
October 12th, 2015
Crossfit!
October 11th, 2015
10 sets of main street stairs
200 sit ups
100 push ups
October 10th, 2015
CROSSFIT!
October 9th, 2015
5 mile run
October 8th, 2015
W/O 15 push ups
10 burpees
5 inch worms
Strength- 21-15-9
Floor Press (add weight with each set)
(45#, 55#, 70#)
WOD 12 minute AMRAP
10 KBS (35#)
10 Box Jumps (20")
10 alternating lunges
7 rounds plus 15 reps
October 7th, 2015
W/O 30 empty bar (45#) thrusters
Strength- find 5RM front squat
WOD "Annie"
50-40-30-20-10
Double Unders (3x reps for singles)
Ab Mat Sit Ups
Time-13:47
October 6th, 2015
60 minutes of cardio
40 minutes elliptical
20 minutes stair intervals
October 5th, 2015
60 minute (4 mile) walk
October 4th, 2015
MARATHON
26.2 miles
October 3rd, 2015
3 mile walk
October 2nd, 2015
4 mile run
October 1st, 2015
3 mile run
September 30th, 2015
50 minutes elliptical
3x
10 box jumps
25 shoulder raises with (25# plate)
15 push ups
3x
10 Walking overhead weighted lunges (35# plate)
15 Ball roll ups
20 Ground to overhead (35# plate)
September 29th, 2015
3 mile walk
September 28th, 2015
6 easy miles
September 27th, 2015
4 easy miles
September 26th, 2015
September 25th, 2015
W/O 10 rows each side (50#)
5 inch worms
Strength- 5x5 strict pull ups (banded)
WOD
21-15-9
Shoulder to Overhead (65#)
Toe-to-bar
Burpee to bar
Time: 15:16
35 minutes stair intervals
September 24th, 2015
4 mile intervals
September 23rd, 2015
15 minute stair intervals (Warm-up)
Deadlift/Box Jump Ladder
25-20-15-10-5
(135#, 145#, 155#, 185#, 200#)
20# box jumps
I really tried to "push" weight with these high reps, so this took me about 40 minutes.
1 hour elliptical (easy)
September 22nd, 2015
Rest day
4 miles of easy run/walk intervals
September 21st, 2015
Warm up- NFT
2 rounds
10 pistols
10 KBS (35#)
Strength-
5x5 strict pull ups (banded)
WOD-
9 minute AMRAP
90 single jump rope
20 chest to deck push ups
10 SHDP (70#)
3 rounds plus 110 reps
September 20th, 2015
12 miles with Bailey
September 19th, 2015
Rest day
September 18th, 2015
"Annie" WOD
50-40-30-20-10
Double Unders (3x each quantity if you're doing singles)
Ab Mat Sit Ups
13:57
12 minute AMRAP
5 back squats (135#)
5 burpees
10 rounds + 5
September 17th, 2015
10K Espirit de She Maple Grove Run
w/ Annie and Jesse
59:09 a new PR!
September 16th, 2015
20 minute elliptical warm up
WOD-
5-10-15-20 reps
Shoulder Raises (25# plate)
Shoulder Rotations (25# plate)
Ground to Overhead (35# plate)
My time (without the warm up) 18 minutes
September 15th, 2015
Rest day
6 easy miles (running)
September 14th, 2015
October 19th, 2015
30 minutes stair intervals
"Elizabeth"
21-15-9
Cleans (85#)
Ring Dips
4 mile walk
October 18th, 2015
40 minutes elliptical
21-15-9
Leg press 210#, 195#, 180#
Leg extension 145#, 130#, 130#
Jump squats (sissy to sumo = 1)
October 17th, 2015
3 mile walk
October 16th, 2015
October 15th, 2015
October 14th. 2015
Rest day
October 13th, 2015
4 mile run
October 12th, 2015
Crossfit!
October 11th, 2015
10 sets of main street stairs
200 sit ups
100 push ups
October 10th, 2015
CROSSFIT!
October 9th, 2015
5 mile run
October 8th, 2015
W/O 15 push ups
10 burpees
5 inch worms
Strength- 21-15-9
Floor Press (add weight with each set)
(45#, 55#, 70#)
WOD 12 minute AMRAP
10 KBS (35#)
10 Box Jumps (20")
10 alternating lunges
7 rounds plus 15 reps
October 7th, 2015
W/O 30 empty bar (45#) thrusters
Strength- find 5RM front squat
WOD "Annie"
50-40-30-20-10
Double Unders (3x reps for singles)
Ab Mat Sit Ups
Time-13:47
October 6th, 2015
60 minutes of cardio
40 minutes elliptical
20 minutes stair intervals
October 5th, 2015
60 minute (4 mile) walk
October 4th, 2015
MARATHON
26.2 miles
October 3rd, 2015
3 mile walk
October 2nd, 2015
4 mile run
October 1st, 2015
3 mile run
September 30th, 2015
50 minutes elliptical
3x
10 box jumps
25 shoulder raises with (25# plate)
15 push ups
3x
10 Walking overhead weighted lunges (35# plate)
15 Ball roll ups
20 Ground to overhead (35# plate)
September 29th, 2015
3 mile walk
September 28th, 2015
6 easy miles
September 27th, 2015
4 easy miles
September 26th, 2015
W/O
3 mile run (easy)
21-15-9 of each WOD
WOD #1
Back Squats (135#)
Box Jumps (20”)
8:50
WOD #2
Front Squats (75#)
Burpees
8:40
WOD #3
Overhead Squats (45#)
Single Jump Rope x 100 reps
8:17
September 25th, 2015
W/O 10 rows each side (50#)
5 inch worms
Strength- 5x5 strict pull ups (banded)
WOD
21-15-9
Shoulder to Overhead (65#)
Toe-to-bar
Burpee to bar
Time: 15:16
35 minutes stair intervals
September 24th, 2015
4 mile intervals
September 23rd, 2015
15 minute stair intervals (Warm-up)
Deadlift/Box Jump Ladder
25-20-15-10-5
(135#, 145#, 155#, 185#, 200#)
20# box jumps
I really tried to "push" weight with these high reps, so this took me about 40 minutes.
1 hour elliptical (easy)
September 22nd, 2015
Rest day
4 miles of easy run/walk intervals
September 21st, 2015
Warm up- NFT
2 rounds
10 pistols
10 KBS (35#)
Strength-
5x5 strict pull ups (banded)
WOD-
9 minute AMRAP
90 single jump rope
20 chest to deck push ups
10 SHDP (70#)
3 rounds plus 110 reps
September 20th, 2015
12 miles with Bailey
September 19th, 2015
Rest day
"Annie" WOD
50-40-30-20-10
Double Unders (3x each quantity if you're doing singles)
Ab Mat Sit Ups
13:57
12 minute AMRAP
5 back squats (135#)
5 burpees
10 rounds + 5
September 17th, 2015
10K Espirit de She Maple Grove Run
w/ Annie and Jesse
59:09 a new PR!
September 16th, 2015
20 minute elliptical warm up
WOD-
5-10-15-20 reps
Shoulder Raises (25# plate)
Shoulder Rotations (25# plate)
do x set of rotations on EACH SIDE not total
start video at 1:08 Ground to Overhead (35# plate)
My time (without the warm up) 18 minutes
September 15th, 2015
Rest day
6 easy miles (running)
September 14th, 2015
4 mile run (warm up)
15 minute AMRAP
Thrusters (65#)
Pull ups (banded)
5 thrusters
5 pull ups
10 thrusters
10 pull ups
15 thrusters
15 pull ups
+5 of each movement per round
4 rounds + 25 reps
15 minute AMRAP
Thrusters (65#)
Pull ups (banded)
5 thrusters
5 pull ups
10 thrusters
10 pull ups
15 thrusters
15 pull ups
+5 of each movement per round
4 rounds + 25 reps
September 13th, 2015
"Donny"
WOD
21-15-9-9-15-21
reps for time of:
225 pound Deadlift (I did 165/185#)
Burpees
My time: 24:20
U.S.
Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st
Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in
Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of
wounds suffered when insurgents attacked his unit using an improvised explosive
device. He is survived by his mother and stepfather, Roger and Becky Poock; his
father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Workout description courtesy of Crossfit.com
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