Category

workouts

Feeling the Burn

Warm-up 3×20 Squat 3×10 Jump Squat 2×5 Tuck Jump Then: 3x (1-6) Pull-up Ladder Then 3 rounds of: 250m Row KB Rack Hold (hold for time it took to row the 250) Then 4 rounds of:  30sec of Push Press 30 sec holding in overhead position Then: 2 mile run Then Cool Down
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Death by 100’s

10 min AirDyne or Row @ easy pace Then: 100x Thruster @ 45# + 100x Wall Ball @ 20# + 100x Ball Slam @ 30# Then: 10 minute AirDyne Active Rest Then: Air BikeLadder 50-40-30-20-10 calories with a 1:1 work-to-rest ratio Then: 20 minute swim or jog Here is the link to the Stationary Swimmer Ankle Straps: http://a.co/4C8NrT1
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21-18-15-12-9 Body Burner

Today’s workout is a good mix of lighter squat volume and a metcon to get your lungs and muscles burning. I am still nursing my right calf muscle today. It feels much better than it did yesterday but it’s still sore when I stretch it. I was able to do this workout without much pain....
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Back in the gym

Today was the first day back in the gym since World’s Toughest Mudder last weekend. I took a few days off completely and then started running late last week. It felt good to be back in the gym lifting a little weight. I am shifting my focus in 2018 to less weight lifting and morning...
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Cardio WOD – SkiErg/Row workout

SKI/ROW LADDERDescend one while assenting the other by 100m. By @metconicon and @michaelhenry00 1000 SKI 100 ROW 900 SKI 200 ROW 800 SKI 300 ROW 700 SKI 400 ROW 600 SKI 500 ROW 500 SKI 600 ROW 400 SKI 700 ROW 300 SKI 800 ROW 200 SKI 900 ROW 100 SKI
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Box squats, pull-ups and GHD

Today’s workout consisted of box squats, pullups, partner ghd, and some sled pushing. Legs were zapped.
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Cardio WOD – Bike, Row, SkiErg, BW Work

This is a 50-60 minute slow-medium pass workout. 3 Rounds 5 min Assault Bike / Aerodyne / Spin 5 min Row 5 min SkiErg 10 pull-ups 10 push-ups 10 sit-ups (GHD if possible)
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Hill repeats, sprints, pull-ups and K2E

Felt good to get outside today for a workout this morning. Did 5 miles of 0.75 mile hill repeats, some sprints, box jumps, and pull-ups.
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Banded box squats, deadlifts, ball slams and bent rows

Some of today’s movements during my workout were banded box front squats, deadlifts from knee height, seated ball slams and bent rows. Constant variety keeps me motivated and challenged.
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CrossFit WOD – Jackie

Did CrossFit workout Jackie yesterday. Yes my thrusters look bad…I know. It’s a 1000m row, 50 thrusters, 30 pull-ups. Total time was 7:48.
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