Stations

3 stations, 10 minutes on each, 3 minutes rest in between.

Station One:
10 incline reverse back flies w/ 10 lbs dumbbells
10 incline bench w/ 35 lbs dumbbells
10 curls 35 lbs dumbbells

Station Two:
10 vertical rows 60 lbs curl bar
10 should press 60 lbs curl bar
5 pull ups holding 20 lbs burly ball between legs

Station Three:
10 shoulder flies 15 lbs dumbbells
10 push ups with hands on med ball
10 bent over rows with 95 lbs olympic bar

The spread was 14-16 times through

First Beach Workout of 2011

Pace off 25 meters.  Now run 300 meters ( 12 laps ) back and forth as quickly as possible.  Under a minute is an excellent time.

3 times through on 10 minutes:
down and back sprint ( 25 meters each way )
20 squat jumps
down and back
20 push ups
down and back
20 opposite knee to elbow planks
down and back
20 split jumps ( lunge jumps )
down and back
20 mountain climbers
down and back
20 burpees

4 x 60 meter sprints on one minute

A Case Of The Mondays

Weighted 400.  Done as quickly as possible:
25 chin ups
50 45 lbs thrusters
50 sit ups
50 push ups
50 95 lbs dead lifts
50 bar dips
50 legs raises
50 20 lbs kettle ball swings ( 25 each arm )
25 pull ups

Took about 25 minutes.

5 set of 6 135 lbs dead lifts
5 sets of as many bar dips as possible ( 18, 13, 11, 9, 9 )

Thruster pain train

Did Something Special today with L pull-ups subbed in for regulars.

5 thrusters - 95 lbs
10 L pull-ups (legs perpendicular to body with reverse grip)
20 push ups


time (total as team with one person starting after the other finishes round)
33:22

Wednesday 5/18 BodyWeight 500

BW5 on Wednesday:

Kellen:  21:53
Scott:   20:22

followed by 3 sets of bench and 10 sets of 7 curls.

Monday's Murph

We did a full Murph (crossfit loaner) on Monday:

"Murph"

1 mile run
100 pull-ups (we do dead hangs / CF does kipping)
200 push-ups
300 bodyweight squats
1 mile run


times:
Scott   - 47:52
Kellen - 46:01
Joey    - 50:55

Stations part two

Same format as Wednesday.  3 exercises.  As many sets as possible in 10 minutes.  With 3 minutes rest in between.

Set 1:
10 bench press 75% of body weight
10 vertical rows 50 lbs curl bar
20 box jumps

Set 2:
10 25 lbs dumbbell curls
20 bench dips
10 bureeps

Set 3:
7 L pull ups
10 35 lbs dumbbell thrusters
20 sit ups

J: 14
K: 14 2/3
S: 16 1/3

Stations of the Crush

3 sets of 3 exercises, complete as many rounds as possible (of the three) in 10 minutes.   3 minutes rest and then go to the next set for ten minutes.   We went through each set, one time for 10m.

set 1:
7 pull-ups
10 overhead (military) press - 35lbs
20 kettle bell swings (10 ea arm) - 20 lbs

set 2:
10 dead lifts - 95 lbs
10 bent over rows - 95 lbs on Olympic bar
20 push-ups on Bosu (or balance board)

set 3:
10 bench dips
10 curls - 60 lb on curl bar
20 split jumps


total rounds completed:
Kellen:  18 1/3
Scott:    19 1/3
Joey:     16 2/3

Pyramid of Pain

Still feeling light headed from this one.

5 rounds with 2 minutes between each round:
5 Thrusters ( 95 lbs )
10 Pull Ups
15 Dips
10 L- Pull Ups
5 Thrusters


S: 25:15
K: 26:10
J: 27:35

3 Rounds on 1 minute:
10 burpees

BW5

Ran a BodyWeight 500 Monday for the first time in a while.   It is a solid workout in under 1/2 hour.

Body Weight 500


times:
Joey   30:30
Scott: 22:04

both of these were far from best times