50-40-30 Push Up - Kettlebell Swing and 100m run

Quick Back Workout

Bent-Over Rows
6 12 10+10 10+10+5
50 50 40 30

50-40-30 Push Up - 1 poon (16kg) Kettlebell Swing and 100m runs for time.

Time: 24 minutes dead.

Push Ups alot harder than kettlebell swings. Hip strength is definitely stronger than my upper body strength and endurance especially after the first set of 50 push ups.

Love this video,"CrossFit Meets Redneck Water Sport", Sonz Jupiter - video [wmv] [mov]

Strength and SDHP day

Basing it on the today's crossfit WOD.

SHOULDER PRESS (not push press)
3 3 3 3 3 3
40 47.5 47.5 40 40 40

THRUSTERS
6 7 8
40 35 35

SDHP
21 15 9 15 21
35 40 42.5 35 30

Enlarge image

Jama Stratton and Eva T

Run-Squat WOD 270508

preceded by CHEST WORKOUT

Incline DB Press
6 12 12+8 14+5
26 26 20 18

Incline Fly
6 12 16 20
18 14 12 9

Bench Press
20 20
30 30

Kneeling Cable Crossover
10 12 16 20
25 25 20 15

Run-Squat WOD 270508

4 sets for time of 400m run and 50 air squats (hip to horizontal) - using box to gauge correct squating distance.

Time recorded 23:50

Elizabeth

Elizabeth
Benchmark: 21, 15, 9 reps for time of 135lb Power Cleans and Bodyweight Dips

Actual: 21, 15, 9 reps for time of 95lb Power Cleans and Bodyweight Dips

Time RX'd: 21:50

Crossfit 080520

For time:

Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Actual:

Row 1000 meters
25 Burpees
Row 750 Meters
25 Burpees
Row 500 Meters
2 Burpees
FINISH

Time RX'd: 30.41

BURPEES ARE BRUTAL!

Warm up to that 21, 17 and 12 reps of 16kg kettlebell swings to shoulder height.

I capped off the session with 3 sets of 30 kg Sumo Deadlift High Pulls

Crossfit 080518 (modified)

DAY 1 of my attempt at a crossfit workout

Warm up
Kettlebell swings
3 sets of 10 reps of 16kg kettlebell swings

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

I did:
30kg (66lbs) clean and jerk, 15 reps
Run 400 meters

2.5 sets in 21 minutes.

Finished off with 3 sets of 25 reps Sumo Deadlift High Pulls (SDHP) on 30kg

Killer.

Intensive Fat-Loss Training Split THRUSTERS and CHEST 19-05-08

Thrusters (front squat to push press in one motion)

6 6 6 6 6 6
30 30 30 30 30 30

CHEST
Incline Chest Dumbbells
6 12 14 12 13
24 24 22 18 14

Incline Chest Flye
6 6 12 12 12
18 18 16 16 14

Bench
4 12 14 12
50 40 30 30

Kneeling Cable Crossover
6 6 12
30 25 25

Intensive Fat-Loss Training Split Day 1 16-05-08

ARMS

BICEPS
Barbell "Buddy" Curls
1 to 6 reps on 20 kg BB
6 to 7 on 17kg BB
8 to 10 to 15kg BB

Incline Seat DB
6 12 16 20
12 8 6 6

Preacher BB Curls
6 10 14 20
20 20 20 15

TRICEPS
Bench Dip (with weight plate)
6 12 16 20
10 20 15 10

Tri Press
8 12 16 20
25 25 22.5 20

Close Grip Bench
8 10 15 20
35 40 35 30

4 sets of 15 bench jumps

Intensive Fat-Loss Training Split Day 5 13-05-08

CHEST + SHOULDERS

CHEST

Incline Chest Dumbbells
6 10 15 18
24 22 20 18

Incline Dumbell Flye
6 10 15 20
18 16 14 12

Kneeling Cable Crossover
8 12 16 20
25 20 20 15

Decline Dumbbell Press
12 14 16
14 14 14

SHOULDERS
Seated OH DB Press
12 12 16 20
14 14 12 8

Upright Rows
10 10 10
20 20 20

-superset with-

Bench Dip (bodyweight)
10 12 13

Intensive Fat-Loss Training Split Day 4 12-05-08

BACK

DB Deadlift
6 8 6 6 6 6
40 38 38 38 38 38

Bent-Over BB Row
10 8 8 14 10
50 50 50 40 30

Straight Arm Lat Pulldown
6 10 15 20
70 50 40 30

Seated Row (Full stack on machine)
6 10 15 15

TRAPS

Farmers Walk
5 sets 2 lengths of the free weights section of the gym.

DB Shrugs
DNF

Today's weight - 86.0kg

Today's quick home workout

As I was unable to make the gym today I did a quick shoulder work out.

Standing OH Shoulder DB Press

12 12 12 12 12 12 (reps)
10 10 10 10 10 10 (kgs)

- superset with -

DB upright rows
12 12 12 12 12 12
10 10 10 10 10 10

A minute rest between each superset.

Today's weight - 87.9kg

Today I weigh 87.9 kgs.

Great.

My target weight is now 79kg.

Intensive Fat-Loss Training Split Day 3 09-05-08

Friday was a tough day, my legs were stiff and sore and I was really suffering with any walking and negotiating any kind of steps.

This day was supposed to be a low-level sustained cardio day with abs and calf workout... but pain considered I have switched this out to what was supposed to be Day 4 - Chest and Shoulders

CHEST + SHOULDERS

Chest
Incline DB Press

12 10 5 6 6 6 (reps)
12 24 26 26 26 26 (kg)

Incline DB Flye

8 8 8 7
16 18 18 18

Knee Cable Crossover

12 12 12 10
20 20 20 20

Decline DB press

14 12 10
16 16 16

- Superset with -

Decline DB Flye

10 8 4
16 16 16

Overhead DB Press

8 8 8 8
18 16 14 14

Cable Lateral Raise
-DNF-

Bent-Over Cable Lateral Raise
-DNF-

Without enough time, i was unable to even start the cardio which is meant to be the same as Day 1. Intense.

Intensive Fat-Loss Training Split Day 2 08-05-08

Tough day today and I'm still feeling this on the day I'm writing it. Legs are my strongest attribute but i haven't trained them in over two weeks (having gone away to New York on business). I had put on just over 5kg apparently in a week, I must've weighed myself incorrectly the day before I left.

LEGS

BB Squat
6 6 6 6 6 6 (reps)
90 90 90 70 70 70 (kg)

- superset with -

BB Crawl
1 length 2 Lengths 2 lengths

Total Quad killer and felt ok on my knees. Immediately after each set of squats, place a short, 10kg bar across your back, squat down and walk approximately 20-30 feet (which is just over 2 lengths of my gym lengthwise). Eventually i should hit 60 feet.

Leg Press
6 6 6 12
170 170 160 100

From position 3 on the leg press machine. I have always done this from position 4, but 3 now makes it harder from the starting point.

Leg Extension
8 8 8 8
50 50 50 45

- superset with -
Jump Squat
8 8 8 8
12 12 12 12

Romanian Deadlifts
6 6 6 6
40 40 40 40

- DNF -

The routine was supposed to end with this, but I ran out of time.

Seated / Lying Leg Curls
3-4 sets of 6 - 20 reps

- superset with -

Bodyweight Jump Squat
3-4 sets of 20 reps

Intensive Fat-Loss Training Split Day 1 07-05-08

Wednesday marked the first day of my new workout routing and split.

ARMS
Bicep BB Buddy Curls

1 2 3 4 5 6 7 8 9 10 (reps)
20 20 20 20 20 17 17 17 17 17 (Kg)

1 2 3 4 5 6 7 8 9 10
20 20 20 20 20 17 17 17 17 15

Buddy curls - I selected a weight that caused me to just about fail after 12 reps normally. Do one rep and then rest for as long as it takes to one rep. Then do two reps and wait for as long as it takes to do two reps and so until i reached 10 reps. The burn was ridiculous so i had to drop weights of the bb.

Incline Cable Curl

12 12 6 6 (reps)
15 15 20 20 (machine setting)

These were very hard due to the positioning of the Cable machine in my gym. ALthough losing the constant tension of cables I will switch these out to incline bench db curls.

DB Preacher Curls

6 6 10 10 (reps)
12 10 8 8 (kg)

Bench Dip

25 25 20 (L/R 10/10) 20 (L/R 10/10) (reps)

This time round I did not use any weight. Bodyweight only. I did leg up splits on the last two sets.

Reverse Grip Lying Tricep Press

10 10 10 10
20 20 20 20

- Superset with -

Close Grip Bench Press

12 12 12 12

20 20 20 20

CARDIO

This is meant to be:

Exercise Duration / Reps

Skipping 1 minute
Heavy Rope 30 seconds
Bench Jump 25 reps

10 sets

I neither have a skipping rope or heavy rope (where do you get these in the UK???)

So I did this

3 sets of Bench Jumps starting at 25 reps and dropping to 15 reps (a rep is jumping over the bench and back to the starting side) in between 1'30 rows on medium resistance. Pretty tough for me.