Ty - 12/31/2010

50 american kettlebell swings (arms fully vertical) 55#
40 walking lunges w/ 55# kettlebell
30 hang power cleans 75#
20 pullups
10 hand stand pushups - used about 3-4 inches of assitance
20 toes to bar
30 thrusters 75#
40 wall balls 16 lb
50 russian kettlebell swings 55#

This was all done while doing 4 burpees on the minute everyminute (2 burpees after the 20th minute).

One of the hardest workouts i've ever done. brutal.

Ty - 12/30/2010

3x30 second amrap pushups: 1st set wide, 2nd set shoulder, 3rd set close - 33, 20, 14 (1 minute breaks).

Metcon: 9:12

7 rounds of:

7 pushpress - 95#
7 pullups
7 24" box jumps
7 situps

rest 30 seconds after each round.

Darryl did this workout today. was a good one.

Ty - 12/21/2010

did 105 unbroken double unders today. i stopped by choice so i'm thinking i could have done 5 or so more before i fell over w/ exhaustion.

500 meter row time trial: 1:35.00.
raced against Eno on this one. He got 1:35.7...sucker.

the metcon fucking killed me today. I was the last one to finish today. used 145# on the rack to overheads and should have gone a lot lighter. I did singles for the last 4 sets. having to do a clean everytime wore me out. tough workout.

10-8-6-4-2
toe to bar
shoulder to overhead 145# (i jerked every one)
burpees jumping sideways over the barbell

post wod:

1 minute L sit - hung on teh bar and just raised my knees up.

3xmax hand stand pushups - 2 w/ 1 abmat, 6 w/ 2 abmat, 6 w/ 2abmat
these were hard after the metcon.

Ty - 12/20/2010

2 power cleans on the minute for 10 minutes - 205 on teh first round, 195 on the rest. Solid cleans. Moved down b/c i was shooting my feet out too much.

metcon:

200 single unders
30 wall balls 20#
30 box jumps 24"
20 wall balls
20 box jumps
10 wall balls
10 box jumps
200 single unders

7:03

broke up the wall balls off the bat to pace. ran the single unders for speed.

Ty - 12/17/2010

Max thruster: worked up to 175#. i jerked a bit on the heavier weights but not a ton.

"FRAN"

21-15-9
squat thruster 95#
pullups

7:12

This was BRUTAL! It's a very popular benchmark workout and i hated it. I was super slow on the thrusters. the better guys in teh gym did it in 5-6 minutes. Need to work on my thrusters.

Ty - 12/15/2010

3x30 seconds of max reps pushups w/ 60 second rest: 32, 22, 17
3x30 seconds of max reps strict deadhang pullups w/ 60 second rest: 14, 9, 9

metcon:
10-9-8-7-6-5-4-3-2-1

Power clean - 135#
Kettlebell swing - 1.5 pood (55#)
pullups

14:53

This was tough. the power cleans were the limiting factor. strung the first set and then did singles w/ the occasional double the rest of the time. wore me out. Had the metalic throat going on afterwards. didnt have to lay on the ground long, though.

Didn't feel all that energized on this one. I ate a pretty big meal w/ a good amount of starchy vegies about an hour and a half before (butternut squash, ruttabega, parsnip, broc, cauli, carrots). I was kinda gassy and mid metcon thought i might have to run up to the bathroom. not good.

12.14.10- Peter

Deadlift:
3 sets of 5 @ 185#

For Time:
10 power cleans - 135#
20 box jumps - used a bench press
8 power cleans
16 box jumos
6 power cleans
12 box jumps
4 power cleans
8 box jumps
2 power cleans
4 box jumps

6:04

20 mins on the eliptical

some ab work to follow.

Ty - 12/13/2010

1 rep max front squat: 195. This was a solid lift. Eno and i worked up from 75 by about 20lb increments.

3x10 back extensions
3x10 GHD situps
skipped the turkish get ups. tried a few and they hurt my knee for some reason.

strict paleo today except for a few bites of Ben and Jerrys

Ty - 12/12/2010

Snatch Grip Deadlift: 115x5, 135x5, 155x3, 165x5,

Metcon: AMRAP in 15 minutes of

6 Hang squat clean - 115#
12 pullups
24 box jumps - 20" box

6 rounds + 12 box jumps

Ripped a huge Caleous on my left hand towards teh middle of my hand. got tired on the pullups so i used a meaty grip. not good.

Ty - 12/11/2010

Olympic Lifting Meet at Windy City Crossfit.

Weighed in at 79KG or just under 174lbs.

Derek and I were the only ones representing WL. Tons of LPers.

I arrived at 11:30 and pretty much started warming up arond 1145. My first lift wasnt until I'd say 2pm at the earliest. So, it was hard to decide when to get an adequate warm up. I ended up warming up and getting tight/cooling down several times that night.

Snatch:
66KG (145ish) Stuck this one easily but still had a decent squat
73KG (160ish) Caught this one way low, paused for a second or so and squated up super hard
76KG (167ish) Caught this one WAY low and had it for a second but started my squat too soon. lost it in front of me.

Clean and Jerk:
75KG (165lb) stuck the jerk no problem.
85KG (187) Stuck the clean no problem. The Jerk was ugly.
89KG (196ish) Stuck the clean no problem. This jerk was actually pretty solid. probably could have done another 5-10lbs. felt good.

Ty - 12/9/2010

Olympic practice at LP

Snatch work: got up to 155lb. tried for 165 but failed. i'll start with 155 at the meet

Clean and Jerk: worked up to 185. Tried for 205 but failed. need to get under the bar faster and get lower in general. these were split jerks.

Weighed aroudn 178 with my shoes on.

12.8.12-Peter

bench press: 3x5 @ 175, 175, 185
*felt good, 185 was pretty easy!

10 rounds for time:
5 toe to bar
5 burpees
10 squats

9:46

21 mins on eliptical

ab work to follow

good work out, felt good and worked hard.

11.8.10 - Peter

Tennis with Jane (D1 player)

lost 6-1.

I was a lot better, my serves were night and day, better. I was making a lot of my first serves.

Ty - 12/7/2010

double unders - 98 unbroken. can't seem to get past this number. all i needed was 2 more!

AMRAP bench press 155# - 19 reps
rest 1 minute
AMRAP burpee - 25

1k row - 3:45

55 pullups - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

12.7.10-Peter

Deadlifts: 3x5 @ 225# (I am increasing weight now)

Tabata:
Squats: 20 on 10 off (4mins)
Push ups 20 on 10 off (4 mins)
Sit ups 40 on 20 off (5mins)

I averaged ~19 squats
~10 pushups- for some reason I was struggling with these
~25 sit ups

21 minutes on the eliptical

12.6.10- Peter

4 mins of jump rope warmup

Press @ 115#
5-5-5

For Time: 15-12-9-6-3
Hang cleans
KB swing @ 55# DB

10:34

3x 10 Knee to elbow
3x5 back extensions

ab work to follow

Ty - 12/6/2010

Overhead Squat: 45x5, 65x5, 95x5, 115x5, 135x4, 135x5

These felt good. form was good (nod from Derek) and felt the burn all over. should do more of these.

Metcon: 6:31
15-12-9-6-3
Power Snatch 75#
Kettlebell swings 70#

This one burned badly. the 2 pood KB is just really heavy for me. But, i used it once and basically have to keep using it. oh well.

3x10 knee to elbow
2x10 back extensions

Ty - 12/4/2010

Crossfit Total and 1/2 Cindy event

Back Squat: 235 - 10lb PR
Press: 130 - 5lb PR
Deadlift: 365 10lb PR

I probably had another 5 or 10lbs in me on the squat and deadlift. But, they were both hard. probably woudl have broken my form if i upped it. I hadnt done a single back squat workout since the last crossfit total so i guess this is ok. I went for 135 on teh press and failed. Something about that movement just doesnt click w/ me.

1/2 cindy: 10 rounds + 6 pushups.

This was one full round LESS than 6 weeks ago. the pushups were the limiting factor. I tried to touch my upper chest to the ground. I think if i had done them where my lower chest/upper belly were touching, i would have gotten more. just need to work on this i guess.

Partied w/ the crossfitters afterwards.

Ty - 12/2/2010

"Jackie"

1 k row
50 thrusters w/ 45 lb bar
30 pullups

8:07

Felt an uncomfortable muscle pull in my left bicep minutes before the workout. I stretched and chalked up for about 20 or so seconds befoer the pullups. maybe could have gotten sub 8min.

The Thrusters were suprisingly hard. broke them up a bunch but never dropped the bar. Did the row in about 3:40 i would say. first off the rower.

Post wod: 3xmax rep hand stand pushups. i used 1 abmat (about 1.5 inches of padding) - 5, 3, 2

12.2.10- Peter

Bench 3x5 @ 185, 175, 175#

10 mins AMRAP:
6 squat cleans- 115#
10 pullups
65 jump rope

(10:34)

then did 20 mins on the elip

went back and did some nice form bench press. 3 sets of 5 @ 135#

did two sets of dead hang pull ups- 5 rep each

good work out. The squats take a lot out of me followed by tiring pullups. the jump rope was the easiest park.

This was a good workout

Ty - 12/1/2010

2 power cleans on the minute for 10 minutes - 185# (RX was 80% of 1 rep max)

Metcon: AMRAP in 8 minutes
12 Double Unders
9 Box Jumps - 24"
6 hang squat cleans - 75#

8 full rounds + 5 box jumps.

This one felt good. burned through it. The squat cleans took the most gas.

11.30.10 - Peter

5 mins of jump rope warm up.

The gym was packed so this was kind of hard for me to string together, a little break inbetween exercises.

45 Thrusters with the BB @ 85#
30 pull ups
1k row

took me about 14:05. the thrusters were the hardest part. During the pull ups people would jump in to use the cable machine, kind of annoying and delayed my time.

good workout though. Did some press work after and some dead hang pull ups.

ab work to follow.

Ty - 11/29/2010

Memorial WOD for Kari (John A's GF) who died in May of 2010. Derek programmed this. She would have been 29 today.

RX 155# (that's what i used)

11 Push Jerks - 155#
11 Chest to bar pullups
400 meter run
29 power cleans -155#
29 burpees
400 meter run
28 deadlifts - 155#
28 box jumps - 24"
400 meter run

17:12

The cleans were super heavy. I did singles with fairly long breaks after 5. The burpees were super hard b/c they immediatly followed the cleans.

Eno was at least 100 meters ahead of me on the last 400 meter run. i paused at 200 meters and hauled ass to catch him. I thought i was going to sneak past him at the last minute. about 30 feet from the finish line, he heard me coming. We got the same time but he beet me by about 12 inches. then we both collapsed. was pretty funny.

SUPER HARD workout. I had that funky metalic taste in my mouth afterwards.

Ty - 11/25/2010

Turkey day workout.

Max squat clean and jerk: 185. tried for 195 but failed in the squat.

Metcon:
50 pullups
100 pushups
150 squats

13:14

This was super hard. My legs were jello after

Ty - 11/23/2010

worked on split Jerks using 115#

metcon:

AMRAP box jumps in 3 minutes using a 20" box: 134
2 minute rest
AMRAP kettlebell swings in 2 minutes using 2 pood/70# kettle: 34
2 minute rest
AMRAP burpees in 1 minute: 23

post wod: 3x10 GHD situps
some double unders

Ty - 11/22/2010

played around with power squat cleans - up to 125. I spent about 10 minutes the last two days "hanging out" in a deep squat position. seemed to help w/ flexibility and knee pain. these HSCs felt good

Metcon:

7 rounds of:
10 deadlifts - 135#
5 toes to bar

3:05. smoked this one. did everything fast and unbroken.

Double unders - as many as possible in 3 minutes - 182.

had trouble stringing more than 10-20 of these. i think doing this after a heavy grip metcon caused issues.

Ty - 11/21/2010

Open Gym.

Worked on some snatch drills w/ Derek. Did snatch balance and hang squat snatch. worked up to 115. Good stuff.

Metcon:
1k row
50 pushups (must release hands at bottom)
30 pullups
7:45

The pushups were the limiting factor. tough.

30 ring pushups
3x10 GHD situps. changed my form on these. Derek suggested i keep my lumbar curve and not tough the ground w/ my hands.

Ty 11/19/2010

"Bear Complex"

Each round of the bear complex consists of 5 of the following sequence. You do not put the bar down until all 5 sequences (25 movements) are completed. The same weight is obviously used.

Power Clean
Front Squat
Push Press (bring it behind the neck on the way down)
Back Squat
Push Press (brint it in front of the neck on the way down)


Tough exercise.

65#, 75#, 95#, 115#

115 was tough, i lost my form on the presses toward the last sequence. Tried 135 and stopped after one sequence. Wasnt feeling up to par but it still would have been really tough.

Ty - 11/17/2010

Find 1 rep max on Power Clean:
185, 205, 225. Tried for 235 twice but failed. i was sorta close.

Metcon: AMRAP of:
5 pullups
10 goblet squats - 55# kettlebell
15 kettlebell swings -55#

6 rounds + 6 goblets.

F'ing hard

3x10 ring rows.

Ty - 11/15/2010

Deadlifts: 240x5, 270x3, 305x2

Metcon - 7 Rounds of:

10 Wall balls - 20#
10 hang power cleans - 95#

6:35

Knee felt good on the wall balls. cleans were fairly easy but tough on the grip. started to exploed on my toes and found the bar to really shoot up.

30x0 tempo bent over rows - 4x8 @ 65#. light. working on tempo and keeping the lumbar in my back.

Peter 11.15.10

3x5 deadlift @ 185#

5 mins of jump rope warm up

10 mins: as many sets as possible of
5 pull ups
10 push ups
15 squats

I did 10 in 9:25. I felt good, my lungs held up much better than before with other WOD's. I was tired at the end, pull ups ended up being the hardest.

2 sets of bench press (5 reps) @ 135#

legs raises
sit ups

Ty - 11/13/2010

10-9-8-7-6-5-4-3-2-1 of:
KB swings - 2 pood/70lbs
Toe to Bar
24" box jump

8:30

Did this one with John A. HE's fast so was good to race him.

3 minute plank: 1minute off, 1 minute on.

Ty - 11/9/2010

Good/tough warm up today: included 3 rounds of 30 seconds of squats right into 30 second plank.

Press: 80x3, 90x3, 100x6

Metcon:
25-20-15-10-5
Double Unders
Games Standard Pushups
Situps

6:05 - smoked this one. Paced myself on the pushups off the bat. did around 5 at a time the first couple rounds then smaller sets. worked well but still really hard. My chest tightened up hardcore in the last 2 rounds.

Handstand pushups - Tempo 30x1 using 2 abmats - 4, 3, 3

Ty - 11/8/2010

screwed around w/ double unders. 65 or so in a row was my best.

Deadlifts - 225x3, 255x3, 285x7

max power cleans in 2 minutes: 27 at 135#
1 minute break
max box jumps 24" box in 2 minutes: 70

Did singles on the power cleans. worked well. probably could have hit 30 pretty easily had i pushed a bit more in teh begining.

3x8/leg 20" step ups - (2) 35# kettlebells

11.8.10- Peter

Dead Lifts
3-3-3+ @ 155#,185#, 205#

Bent Over Rows w/BB
3x8 @ 85#

Weighted Step Ups:
3x5 with 100 BB

2 Mins amrap Power Cleans @ 85#..yes, little weight but want to get my form down without hurting myself...15 reps

2 mins of box jumps
-got 66 reps

6 mins of jump rope with new speed rope
-got 2 double unders. I need to work in this a bit. new rope will help.

ab work to follow

Ty - 11/6/2010

Strict Press: 75x5, 85x5, 95x8

AMRAP in 15 minutes:
10 power wall balls 14#
20 kettlebell swings 35#
50 single under jump ropes

9 rounds + 20 single unders.

the kettlebells were definitly the limiting factor. was chasing James teh whole time. think he got 10 rounds + a few kettle swings.

screwed around with power cleans and double unders afterwards. Did several reps of 135 all the way up to 205#. I would do a max effort of double unders b/t sets. hit 75 or so at one point.

My knee is hurting a bit from the week.

Ty - 11/3/2010

worked on double unders w/ my new rope. strung 78 together.

Metcon: 10:59

7 rounds of:

7 thrusters - 75#
7 pullups
7 Sumo Deadlift High Pulls - 75#

This was a tough one. Need more leg strength. Pullups were easy but broken last few rounds.

11.3.10 - Peter

5 rounds for time:

10 toe to bar
10 burpees
10 hang cleans

13:33

did this with Tommy Yoon from work. since the gym was tight, I started the for exercise then tommy followed.. so he tailed me the whole time. This WOD SUCKED, meaning it was very hard or maybe I'm out of shape? My breathing got the best of me as it did for tommy too.

Ty - 11/1/2010

Metcon: 6:37
5 rounds for time of:

5 deadlifts (70-75% of 1 rep max) - i went for 75% at 265#
10 burpees

these deadlifts were too heavy. My form suffered pretty badly and it was just really hard. the burpees weren't difficult at all. thinking this proves that a solid form in your 1 rep max is crucial.

Post WOD:
3x8 barbell lunges - 45, 65, 65
3x8 barbell good mornings, 45, 45, 45
3x8 GHD situps

Half assed all the post WOD stuff except the GHD situps. I was fried. worked on double unders a bit w/ my new cable speed rope.

10.28.10 - Peter

Bench Press:

5x5 @ 95#

WOD:
10-8-6-4-2
Push Press
Burpees
BD swing

Time 6:38

Knee raises
toe to bars
ab crunches

2 sets of free squats @10 reps

Now: party in CHI

Ty - 10/27/2010

warmup: 20 back extenstions, 20 pullups, 20 pushups, 15 or so KB swings

Metcon: 19:03
Chipper
3 rounds for time of:

10 wall balls (20#)
15 KB swings (rx was 55#, i used 75#)
20 box jumps (20")
400 meter run
20 box jumps
15 kb swings
10 wall balls
rest exactly 2 minutes before starting the next round.

Anything with scheduled rest seems to end up being very difficult. It was busy w/ dudes today so we ran out of 1.5pood KBs. had to use 2kb so that added to the difficulty. My chest was burning for a while after. definitely lost form on the wall balls.

we had 5 penalty burpees for each time we broke a set. I went unbroken on everything except for 2 sets of wallballs. had to do 10 burpees at the end.

round 1: 4:25
2 minute rest
round 2: 5:15
2 minute rest
round 3: 5:23

Ty - 10/26/2010

Tom and I did 100 double unders for time. My time yesterday was 1:55 with the heavy rope. he brought out the speed rope and nailed it in 1:21. I tried it again with the speed rope. nailed 98 consecutive double unders and finished in 1:03 after having dropped the rope. Going to shoot for 100 straight in under 1 minute.

Metcon: 4:12
5 rounds for time of:
7 push press - 105#
7 burpees

best time in the class. Although, most of my push presses ended up being jerks. Derek said that was fine but pointed it out to me afterwards.

handstand holds (against the wall) 4x30 seconds.

Ty - 10/25/2010

Deadlifts: 210x5, 240x5, 270x5

Metcon:
21-15-9 reps of
power clean RX at 115#
pullups
5:33

This one was tough on the grip. I strung most of the first round and it made the pullups hard.

Bent over rows: 75, 95, 105

Hanging knee raises 5x10
100 double unders for time 1:55

10.25.10- Peter

attempted WOD: pretty weak attempt. I wasn't feeling it today.

5x5x5+12 Deadlifts @ 175, 155,135, 135

3x10 bent over BB rows

21 power cleans.
8 pullups
I stopped because my 'manhood' becomes very uncomfortable when I do these, the same as burpees. Bummer

I left, wasn't in the zone today.

10.22.10- Peter

'WOD'

Deadlift: 205#
2 reps on the minute for 10 minutes

as many reps as possible:
5 pull ups
10 pushups
15 free squats

I did this w Tommy Yoon from work. It was fun having someone to go against. We finished the same amount, 10 reps in 9:40. we were spent. I was sore for 2.5 days.

Ty - 10/23/2010

15-12-9-6-3
Over head squats - 75#
Hang Power Cleans - 75#
24" box jumps
6:05

Killed this one. knee felt good.

Did another wod after:
5x5 ring pullups - short rests - had to kip eventually
5x5 ring pushups - short rests - 3 second tempo work
5x5 strict toe to bars
5 L sits
5x5 ring rows - 3 second tempo on the negative - body near parallel to the ground
max pullups - 15 - kinda half assed this.
max pushups - same deal - half assed, not sure on Number.

Ty - 10/20/2010

Crossfit Total and Cindy Challenge. Will repeat this in December sometime.

we got 20 minutes for each of the 3 movements to find our 1 rep max:

Back Squat - 225
Strict Press - 125
Deadlift - 355

Actually pretty happy w/ my squat. that's the most weight i've tried in a LONG time. kept my knees out and got pretty deep. the knee felt pretty good. I wasn't happy w/ my strict press. thought i'd get at least 135. i need to work on all of these lifts. Rounded my back a little on the last deadlift

Cindy: as many rounds as possible in 10 minutes of:
5 pullups
10 pushups
15 squats

11 full rounds + 6 pushups. Felt good about time. i think it's the 2nd or 3rd best in the whole group today. The pushups were the limiting factor. i was doing 2 at a time for the last few rounds.

Ty - 10/18/2010

3 rounds of:

400 meter run
30 Kettlebell swings 55#
8:42

exhausting. tried to string together as many KBs as possible. think i did 25 in a row the first rounds

100 double unders 1:57
2x30sec games standard pushups
20 strict pullups in sets of 3 (need work on these, feel pulling in my left bicep)

Ty - 10/16/2010

AMRAP 10 minutes:
5 front squat (used 75#, very light, b/c of knee)
10 pullups
15 power wall balls 20#

6 full rounds, 5 front squats.

Ty - 8/14/2010

AMRAP in 12 minutes:
15 double unders
15 box jumps - 20"
10 deadlifts at body weight - 180#

7 full rounds + 5 deadlifts

I was able to do most of the double unders unbroken. Also, was able to string together the box jumps really well. The deadlifts got to be pretty tough at the end. I used the plastic clips to hold the weights...big mistake. they release when you drop the bar.

Screwed around with hand stand pushups and ring dips after.

10.12.10-Peter

Free Squats: 20 seconds on 10 seconds off. 4 minutes worth

5 rounds of:

7 pullups
10 Thrusters

some ab work after. Pretty tired

10.11.10- Peter

'Crossfit' workout suggested by Tyler:

5x5 bench press @ 135#

10-8-8-5-2 Reps of:

Push Press
Burpees
BD swing - 50#

10X100m sprints

Ty - 10/11/2010

Tabata squats - 20 seconds on, 10 seconds off for 4 minutes.
21, 20, 21, 21, 20, 19, 16, 14. These sucked. my legs gave out on me after the 7th set. litterally fell on the concrete and could barely get back up.

5 rounds for time of:
7 strict dead hang pullups
10 wall balls 20#
5:52

The knee felt all right on these squats. tried to really sit back on my heels on the wall balls. Need to work on my flexibility.

Ty - 10/8/2010

Bench press Tempo work. 5x5, 3 seconds down to chest, 0 up, 0 rest. first 3 sets used 115, last 2 sets used 125. Haven't benched in a while. this was pretty easy.

Metcon: 7:36
10-8-6-4-2
Jerk - 115#
Burpees
Kettlebell Swings - 70#/2 pood

Post wod: 10x100 meter rows w/ 30 second rests (5 damper setting). this is a good one. each 100 meters took around 20 seconds....about 12-13 pulls.

10.7.10-Peter

10 sets of:
5 pullups
10 squats
10 push ups

did this in 12:18.

some ab work and then sprint @ 8.5 mph on treadmil..... .5 miles

* had to get home to watch the twins game

10.5.10- Peter

3 games of racquetball

Beat Tommy Yoon 2-1

Lots of starting and stopping

10.4.10- Peter

Bench Press:
5x5 @ 145#
*Shoulder feels better, still working up the weight

Cable Flies:

3 sets of 10 @ 50#

30 minutes on the eliptical, talked to katie Paulson the whole time. I felt like a housewife doing this.

5 mins of ab work

Ty - 10/6/2010

Tabata squats (20/10) rest at the bottom of squat. 3 rounds

Turkish Get Ups - 20 or so each side w/ 25lb kettle bell. I like these. Definitly a full body workout. Knee started to hurt.

Metcon: 13:04

10 Chest to bar pullups
30 power wall balls 20# (subbed this in for 20 wall balls)
30 box jumps 24"box
40 walking lunges
400 meter run holding a 20 lb medicine ball
40 walking lunges
30 box jumps 24" box
30 power wall balls 20#
10 Chest to bar pullups

Not very happy w/ my time. The two other guys in the class finished in 9:45 and 10:45. The box jumps and walking lunges killed me.

did 20 strict dead hang pullups after. strung 2-3 together at a time. need to work on these. tough after a hard metcon.

Ty - 10/4/2010

skipped back squats.
weighted dead hang pullup 1 rep max - 55lb kettlebell. added a 5 lb chain to the plate but didnt get it. need to work on my dead hangs.

AMRAP in 10 minutes of
6 cleans (I subbed power cleans in for squat cleans and bumped up the weight significantly) 145#
12 pullups
24 double unders

4 rounds + 6 pullups.

100 sit ups

Just wasnt feeling it today. i dont like having to modify my workouts. The last couple times i did it i didnt do as well. lose intensity.

Getting better at my butterfly kipping pullups.

Ty - 10/1/2010

Power Cleans - 2 reps at the start of each minute for 10 minutes. Used 185# for the first 8 sets and was ripping through them. Bumped it up to 195# for the last 2 sets. Nailed them fairly easily but dipped a bit more.

Metcon:
5 rounds for time of
10 Kettlebell swings 55#
20 air squats past parallell
4:42

1K row - was either 3:54 or 3:34. More than likely 3:54. Got some pointers from Derek to pull hard and take my time coming back to the wheel. get more of a pull. worked well and wasn't so gassed.

Did a couple sets of toes to bars to practice the Kip. My hands/calluses are killing me. might need to shave them off w/ a womens foot exfoliator.

Ty - 9/30/2010

200 double unders for time - 4:18. Used my Buddy Lee speed rope for the first time. Got 55 or so un broken off the bat. then went to shit.

metcon -
21-15-9 reps of
Power clean 115#
Burpees
7:12

My form was pretty nasty on the cleans. going for time just does that to me.

Post wod:
max pushups in 5 minutes (using games standards - lift your hands off the floor when your chest touches) - 85 reps

9.30.10- Peter

Hang Clean and Press:

8 reps @ 65#, 85,#, 85#, 85#, 65#

Deadlift:
3 sets of 8 reps @ 135#

some ab work

I had a happy hour after work and felt like I had to workout. This was the best I could do on a full stomach.

9.29.10- Peter

1 hour of tennis.

Lost 6-2, 6-1

*note I played against a Big Ten Tennis player

Ty - 9/28/2010

Jerk (tried split jerk but was ugly) - worked my way up to 185#. failed 185 twice. then i stuck it. went up to 195 and stuck that. stopped there. cleaned 185 to get it on the rack. was pretty easy.

Metcon:
400 meter sprint
20 pullups
Exactly 2 minute break between sets
15:27

gonna be seriously sore. didnt the first set of pullups unbroken. the second set was pretty quick also 3rd and 4th ssets were rough.

1st round: 1:50
2nd round: 2:18
3rd round: 2:36
4th round: 2:34

9.28.10- Peter

"Chelsea Workout"

5 pullups
10 pushups
15 squats

-6 sets in 6:37

After 6 sets it felt like my legs doubled in weight.

5 minutes of rowing

5 mins of abs

9.27.10 - Peter

3.5 miles on the treadmill

bench press:
3 sets @ 8 reps- 135#
1 set @ 8 reps - 145#
1 set @ 8 reps- 135#

* Should felt much better after todays work out (~3 weeks off)

5 mins of ab work

This wasn't too hard of a workout but it felt good to get back into it

Ty - 9/22/2010

heavy fight gone bad modification. Having pretty bad knee pain so subbed squating movements.

Jerk - sets of 5. 75, 95, 115, 135

30-20-10 reps of:

Kettlebell swings - 1.5 pood (55#) - subbed for wallballs
power clean 85# - subbed for SDHP
box jump 20"
push press 85#
400 meter run - subbed for row - not enough rowers
23:15

Lacked a lot of intensity in this work out. not sure why. This was Eno's first hardcore workout. betting he'll be extremely sore for a few days.

Ty - 9/20/2010

Power Snatch - 1 rep max. **165#***. 155 was easy, barely squated. 165# caught it at the bottom and pressed up. Went for 175#. Failed twice. couldnt catch it. hurt my left knee pretty bad. Shouldnt have gone beyond 165.

Metcon:

400 meter Run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run
25 Kettlebell swings - 1.5 pood (55#)
50 double unders
400 meter run

9:49

5x10 back extensions.

My knee is killing me. Need to give it rest but dont want to. I have full range of motion but pain in the lateral/back left side (of left knee). Don't think it's anything serious but a pain in the ass now.

Ty - 9/18/2010

Crossfit Social competition:

Wod 1 - around 10:45am:

Max vertical reach - 22"

Max triplet of Power clean, squat clean then clean and jerk. 20 seconds to perform all three lifts with 2:40 rest to change weight. all three lifts in triplet preformed w/in 20 seconds total.

135# super easy

185# made first 2 lifts, failed on clean and jerk

185# made first 2 lifts, failed on clean and jerk.
I had 165# on teh bar but got cocky and went up to 185. big mistake.

10 second rest into 90 seconds max burpees - 29.

WOD 2 around 1pm:

90 seconds max box jump 20" box - 51 reps
30 second rest into
20 rack position to overhead - 95#
40 pullups - broken into 5's and 4's etc.
3:55

14th or so overall.

Ty - 9/17/2010

Crossfit

Bench Press - 170x5, 195x3, 225x1 (tried for 2)

5 rounds for time of:

400 meter run
20 pushups (lifting hands off ground at bottom of movement)
10 toes to bar

16:32 (3rd in RX group)

9.16.10- Peter

bench press:

4 sets of 10 @ 95#, 105, 115#, 135#

bat dips:

4 sets of 8

2.5 miles on the treadmil-- 19 minutes

ab work- crunches

still nursing the shoulder but starting to feel much better

Ty - 9/14/2010

Crossfit

Strict Press - 75x5, 95x3, 105x6

21-15-9 reps of:
front squat - 95#
Burpees
5:35

My left knee didnt feel so hot on these.

25 Handstand Pushups - w/ 2 abmats. Eno did this with me and matched (or better) my reps.

9.14.10 - Peter

Still watching my shoulder carefully.

Pull ups:

3 sets of 8

1 set of hang cleans with bar (30 reps)

3 sets of deadlifts @ 135#

1 mile run (to get my car)

5 mins of ab work

*I feel better today, going to start to push it again

I'M Back! 9.13.10 - Peter

* I aggrevated my shoulder (rotator cuff I think) a couple weeks ago so I have been nursing it.

5x bench press & 95 (felt ok but nervous about it)

30 mins in eliptical level 9 and 10

5 mins of ab work

Ty - 9/14/2010 Body Weight

179 at Xsport.

Ty - 9/13/2010

Crossfit

Deadlift (5,3,1, 70%/80%/90%) - w/ sufficient warm up - 225x5 (easy), 265x3, 305x1.

4 rounds of (exactly a 2 minute rest between rounds):
12 power snatch - 95#
400 meter run
15 pullups

19:26

Snatches and pullups went unbroken the first round. by the end i did 8+1 etc and 5, 5, 5, on the pullups. best number in the group by at least a minute.

Ty - 9/10/2010

Crossfit
Still having IT band issues. it helps a lot to warm up and stretch out w/ a foam roller.

Back Squats - 3x3, sufficient warm up. 135, 155, 175. 175 was heavy. havent done squats in a LONG time.

Metcon - as many rounds as possible in 10 minutes of:
3 power cleans - 135#
5 chest to bar pullups
7 wall balls - 20#

post wod: 3xmax time Lsit on rings. 20 seconds each. Just knees in air.

Ty - 9/8/2010

Crossfit

Nursing my left knee. i think it's the IT band. i went for a short jog and could feel the rubbing/pain on the lateral side of my knee up the side of the thigh. used the roller and my water bottle to loosen it up. seemed to work.

Metcon:
5 rounds (15 minute cap):
10 burpees
15 box jumps (24" (tire+35lb bumpers))
20 kettlebell raises (ears pass through arm hole)
15:14
SO FUCKING HARD. First time using heavey kettlebells. hoping that's the reason. some of the die hards doing it w/ me beat me by a round.

Hand stand pushups - 2 sets of 5 w/ 3 abmats, 1 set of 5 w/ 2 abmats.

Ty - 9/7/2010

Crossfit

Knee actually felt fine tonight.

Bench Press (3x65%, 3x75%, 3x85% of 240) - several warm up sets - 155x3, 185, 205. They all felt good. probably could have squeezed out a few more lbs. worked on touching the bar to my sternum.

Metcon: 3 rounds of:

500 meter row
400 meter run
11:35

The rowing was difficult. Probably only my 2nd time doing a rowing workout ever.

Didnt do the post wod b/c of knee.

9/6/2010

Xsport
Nursing my left knee. The pain in the actual knee seems to be gone. the tendon/ligament on the back left side is still bothering me.

Strict press - 45# bar - 12, 10, 8, 6, 4, 2, 4, 6, 8, 10 (70)

10 rounds of:

5 pullups
10 pushups (lifted hands at bottom of pushup)
10 free squats holding the rack
15 situps

I went pretty slow and did it in 20 minutes.

30 ring pulls

Ty - 9/1/2010

Crossfit

Kettlebell snatches - warmed up to 35#.

WOD:
3 rounds for time of (20 minute cap):
20 Wall balls - 20# ball
20 SDHP - 75# barbell
20 Box Jump - 20" (just under knee high)
20 push press - 75# barbell

23:37 ignored time limit.

This was really tough. I really lost it during the third round. The round took me the longest by far. just couldnt muster up the energy. going to try eating an apple/bananna on my way to the box. Also, i'm having some pretty serious IT band issues in my left knee. Maggie diagnosed it.

3x6 GHD situps

Signed up officially today.

Ty 8/30/2010

Crossfit

Deadlift - 155x5, 205x5, 255x5, 255x5

5 rounds for time:

5 hang squat snatch - 75#
10 CTB pullups

7:21

4x20 calorie row - about 1:07 each.

Ty - 8/27/2010

Warmup

4 rounds of:
400 meter run
15 pullups
50 double unders
15:20 - very tough

Bench Press - 135x5x2, 185x3, 225x1

50 Ring Pushups - small sets

Ty - 8/26/2010

Crossfit

Warmup

Deadlifts - 5, 3, 1 - I was much weaker than the last deadlift day. I messed around with a bunch of weights but definitly did 185, 245 and maybe 275.

AMRAP in 5 minutes:
clean and jerk.
used 105 at 40 reps.

1 mile run - 7:07

Ty - 8/23/2010

Crossfit

Strict Press - 95x 5, 105x3, 115x1

Metcon:
A continuous clock will beep at the beginning of each minute, the athlete will stop and complete 4 burpees each minute until all five barbell skills are finished:

70#
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats.

9:50 (ended up doing 36 burpees during the metcon)

strick pullups (pretty tough after the metcon): 6,5,4,4,3 (9 more with a band)

Ty - 8/16/2010

Warm up

WOD: Scaled down the squat cleans from 165# to 85#

10 Squat Cleans
50 double unders
8 Squat Cleans
40 double Unders
6 Squat Cleans
30 Double Unders
4 Squat Cleans
20 Double Unders
2 Squat Cleans
10 double unders
6:36!!

Deadlifts: can't remember the numbers. did at least these:
205x3
225x3
275x3
325x1

Ty - 8/12/2010

Crossfit 3 - busy

warm up
strict shoulder press - 65# x5, 95#x5, 95#x5.

"Kelly" (4 rounds)

4 rounds for time of:

400 meter run
20" box jump (RX is 24") - 30 reps
Wallballs 14# (RX is 20) - 30 reps
28:48

Ty - 8/10/2010

Crossfit 2

Warmup

Deadlifts - 5, 5, 5. 175#, 215#, 245#

4 rounds for time:

15 hang power clean - 115#
400 meter run

11:33

2x10 GH extensions.

Ty - 8/6/2010

Crossfit West Loop intro workout
light warm up

400 meter run

3 rounds for time of:
10 squat thrusters, 65#
10 pullups
10 burpees

Then another 400 meter run.

10:46

I struggled through this. it was pretty painful. the last 400 meter run was VERY slow. My legs were sore for several days.

Ty - 7/28/2010

1 mile run
12 pullups
40 burpee box jumps 4x10
12 pullups
Tried a couple sets of clean and press. my shoulder started bothering me today so i stopped.

100 overhead free squats (w/ towel). 10x10.
50 situps

Ty - 7/24/2010

1 mile run
Pullups to failure
40 burpee/box jumps - 24" box, 4x10
pullups to failure
DB clean and press - 25#, 40 reps each arm in 10 rep increments, no stopping.
pullups to failure
sprints at 8mph. getting back into these. warming up.

Ty - 7/21/2010

40 burpee box jumps (burpee w/ a 24" box jump) 4x10

hang cleans - 95# 5x10
deadlifts - 135# 5x10
situps - 50

Ty 7/17/2010

1.5 Mile run

40 burpees over towel - 4x10

3 rounds of pullups to failure/squats
12 pullups
20 squats
10 pullups
20 squats
8 pullups
no squats, pulled serious muscles

DB clean and press - 35# 3x10 each arm

Bench press/Situps (4-5 sets total. Can't remember exact rep breakdown)
95# x 50 reps
50 situps

Swim against jet. 5 minutes or so. good stuff.

Peter 7/14/2010

35# DB clean and press - 3 sets of 10 for each arm

BB hang clean and press - 8x95#, 8x65#, 8x65#

pullups - 2x10

ab crunches - 5 minutes.

treadmill -
1 mile x8.4 mph
1 mile x8 mph

Ty - 7/14/2010

about 1 mile run

30 Burpees - over towel, 3 sets of 10. Got the quick form down. my feet leave the ground before my hands touch.

6 rounds of:
5 power clean at 95#
10 pushups

plate upright rows - 25# - 10,8,6,4,2 each arm, switching every set.

GHD situps - 3x5. only went to parallel. I definitly feel the stretch/pull. Be careful w/ those.

Ty - 7/8/2010

1.5mile run vibrams

30 burpees (w/ lateral jumps over towel) 3x10
5 rounds of:
5 pullups
7 hang clean and press 65#

DB deadlifts 55# 5, 10, 10 each arm

smith press hanging rows (equivelant of seated row) with body weight.

Ty - 7/1/2010

2 mile morning run. Vibrams.

Ty - 6/28/2010

1.5 mile run outside

Pullups - short rests - 10, 9, 8, 7, 6, 5,

5 Rounds of:
155# deadlift, 6 reps
65# clean and press, 7 reps

50 situps

1.5 mile run

Ty - 6/22/2010

Run - 3.2 Miles w/ keegan

Ty - 6/19/2010

10 mile bike ride on the lake shore. stopped a few times to hang. 1pm

5pm:

50 deadlifts in 5 minutes. one every 6 seconds.
50 hang cleans in 5 minutes. 65# barbell. one every 6 seconds.
50 DB shoulder press (arnold style). 5 sets of 10, very short breaks
50 sit ups.

Ty - 6/17/2010

1.5 Mile run outside

5 rounds of:
5 pullups
10 pushups
15 squats

DB clean and press - 25#, 25 reps per arm in 5 rep segments. no rest.

25 toe to bars - 5 reps at a time

1.5 mile run outside.

Ty - 6/14/2010

Run w/ Keegan/James - 2.5 miles or so.

Ty - 6/10/2010

2.6miles w/ keegan and James....vibrams.

Ty - 6/8/2010

2.6Mile run w/ Keegan. Vibrams. good pace, no stopping.

Ty - 6/7/2010

Run w/ Keegan and James.

3.4 Miles

Ty - 5/28/2010

2.8 Mile run w/ Keegan. Vibrams.

Ty - 5/28/2010

Hockey - Fitness Skate, 1 hour

Ty - 5/27/2010

3 mile run in Vibrams
100 free squats.

Ty - 5/25/2010

Nursing an injury to my elbow from slap shots in hockey. Feels like tennis elbow.

2 mile run outside.

Ty - 5/18/2010

Bench 135x3, 155x3, 175x3

For time (but didnt keep track):

10 power snatch at 95#
20 CTB pullups
30 box jumps (used a bench)
40 45# thrusters
30 box jumps (used a bench)
20 CTB pullups
10 snatch.

This was tiring.

5.11.10-Peter

5 min eliptical warmup

did this work out suggested by Tyler:

3x3 bench @ #175

10 snatch @ #85
20 CTB Pull ups
30 24" box jumps
30 wall balls with 9 lbs ball
30 box jumps
20 CTB pull ups
10 snatch

***this was a lot of work if you are going for time. I lost my breath towards the end (Asthma) but finished the pull up later on

20 mins on eliptical

5.7.10-Peter

1o mins warmup on eliptical

50 reps of Hang cleans at 85#

2 sets of thrusters @ 85# (tired from cleans)

ran 3 miles on treadmil
-first long run since I hurt my heel playing hockey in March

4 sets of 10 knee to elbow abwork
-the LA fitness in uptown has 3 different choices of bars to grip, the one I used really helped with my for for some reason. They were easy to do

Great workout

5.4.10-Peter

"Chelsea Workout"
completed 13 sets in 18 minutes
5 pullups
10 pushups
15 squats

was exhausted after the 13th set. It was a fun workout but challenging.

finished with 10 easy minutes on the eliptical

5 mins of crunches, ab planks.

Ty - 5/1/2010

Vibrams

"Chelsea"
As many rounds as possible in 30 minutes of:
5 pullups
10 pushups
15 squats

24 rounds. I did 12 in the first 12 minutes. Then increased breaks to about 1 minute. shortened those a bit towards the end. (On 4/1/2010 I did 21 rounds with 10 rounds in the first 10 minutes) So, i beat my previous PR by 2 rounds staying on the 1 minute per round track and beat my PR by 3 rounds total. I ripped a huge callus on my left hand which put a damper on the last 4 rounds of pullups.

That totaled:
120 pullups
240 pushups
360 squats.

My legs are dead. the pullups and pushups are pretty easy.

179 body weight.

4/29/2010 - Peter

30 minutes on Eliptical - levels 9 and 10
Pullups - 10, 8, 6, 5, 5, 5
Bent over DB lateral raises - 35# - 5 sets of 10
Abs- crunches, planks and ab crunches on ab bench (holding handle behind my head and swing my legs up and downs.
1 mile sprint on treadmill - 9mph & 9.5MPH - sprints on and off.
Good workout, tired after...effective this week, i was down a pound or two!

4.29.2010- Peter

warm up - 10 min on eliptical
Hang cleans- 50 reps - 75# BB - 10, 8, 8, 8, 8, 8
Deadlifts - 135#BB, 5sets of 8 reps
Shrugs - 3 sets of 15 using 45# plates
Knees to Elbows - 2 sets of 10
100 crunches.
1 mile on treadmill

Body Weight - 184!!

Ty - 4/28/2010

Hockey
1 hour fitness skate.

4.26.10- Peter

30 mins on eliptical
-level 9 and 10

bench press @ 135#
-5 sets of 8 reps

3 sets of cable flys @ 40 lbs

3 sets of bar dips- 1o reps each set

crunches and ab planks

4 sets of pushups- 1o reps each set

* pretty worn out from a long weekend of fun.

Ty - 4/24/2010

Vibram warmup run - about a mile
Deadlifts - 1 rep sets, start at 95# adding 10 lbs every 30 seconds
95, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 1 minute rest, 275, 1 minute rest, 285.

Hang clean and press - 85#, 50 reps, sets of 10. tried for one set w/ 30 second breaks but was tired. went about a minute.

50 burpees - every 8 seconds.

The deadlifts were fairly easy. 265+ started to feel like i was exposing my back. stopped at 285 to prevent injury. I started with the weight racked and descended and lifted back up to standing position holding the weight. I might do this opposite, picking up weight as first movement, as you can lower more weight than you can pick up.

Ty - 4/22/2010

Warmup - 15 burpees, 15 towel overhead squats

Pullups - 1 set to failure - 21 reps
Bench Press - 195#, 1, 1, 3, 3, 3, 3, 3
Sumo deadlift high pull - 65#, 5 sets of 10 reps
Hang snatch - 65#, 6 sets of 8 reps

Did free squats/overhead towel squats b/t most sets. sets of 10-15.

178lb body weight.

4.20.10- Peter

7 minute warm up on eliptical

5 sets of 8 reps
-hang clean and press
-squat thrusters
**rotated each excerise

5 minutes of ab work

1 mile sprint on treadmil
-ran it in under 7 minutes!!

My body felt like it was in pain from todays workout with a combo of yesterdays. I wanted to chop my arms off for 30 mins.

I'm good now

Ty 4/19/2010

Hang clean and press - 75#, 50 reps. Did 11, 11, 10, 9, 9. took 20 second breaks. took 5 minutes.
2 minute rest

20 rounds of:
135# deadlift - 6 reps
9 pushups
Performed each round in about 30 seconds. gave myself 1 full minute for each round and rest.

25 toe to bar
50 decline situps.

4.19.10-Peter

30 mins on the eliptical
-levels 9 and 10

bench press
3 sets @ 175 - 5 reps
2 sets @ 135- 5 reps

2 sets of cable flys
-10 reps @ 40 lbs

dips
3 sets of 10 reps

2 sets of scissor kicks
-10 reps

5 mins of crunches and ab planks

7 minute miles on treadmil

good workout, felt good. I feel like I am getting into pretty good shape, its been a while. Getting addicted to working out, maybe is because I have nothing to do after work?

Ty - 4/18/2010

2 mile run in Vibrams. felt good. tightened up a bit towards the end.

Ty 4/17/2010

Rock climing
climb 1 - half way up
climb 2 - 3/4 of the way up.

super fun.

Ty - 4/16/2010

Vibrams
Jump Rope - 5 minutes
Pullups - 1 set to failure - 20 reps, +10 more.
Bench Press - 185# 5x5. pretty solid sets. 1:30 minute breaks or so. Used a thinner bar. Feels better that way.

10 rounds of:
Over head squats with bar - 5 reps
Hange snatches with bar - 5 reps

4 sets of 6-7 dips w/ feet touching ground. want to get into these.

4.15.10- Peter

15 mins on Eliptical, level 10

6 sets of Squat Thrusters and Hang Clean and Press @ 65# for both
-rotated each lift, (a set of thrusters, then a set of cleans, etc)
-30 second breaks, really gets your heart rate up

5 sets of 10 pushups
-short breaks inbetween sets

5 mins of ab work
-ab planks and crunches

.5 mile run at 8.5 mph

weight in: 185
awesome workout, I feel like zeus but look like a normal Joe

4.14.10-Peter

30 minutes on eliptical
-level 8 & 9...I think I got the machine that is a bit harder than the others

5 minutes of ab work

1/2 mile on the treadmil
*first time running for 5+ weeks after injured heel.
*first time running in my new Nike Free's, they did feel different compared to other running shoes. I felt fast in them.

looking forward to tomorrows workout with thrusters and cleans.

4.13.10-Peter

25 mins on the Eliptical
level 9 &10

20 sets of the following:
5 deadlifts at #135
7 pushups

Felt good after a lot of sets


5 mins of ab work

4.12.10-Peter

25 mins on Eliptical
level 9 and 10

5 mins of ab work.

*tired from the weekend

Ty - 4/12/2010

Vibrams
1,000 meter row. 5 minutes.

20 rounds of:
5 deadlifts w/ 135#barbell
7 pushups
Not sure on time but was pretty quick

Planks - 4 x 30 seconds, short breaks
overhead squats (w/ towel spreading arms) - 5x10

Run around neighborhood - about 1 mile. Getting much better at running in my vibrams. may be able to do a couple miles w/o pulling calves.

Ty - 4/6/2010

Vibrams
Jump Rope - 5 minutes
Pulllups to failure (1 set) - 22 reps
Benchpress - 175#, 5x5. good solid reps, pretty short breaks
Hangclean and press - 65#, 50 reps
One arm DB deadlifts - 50#DB, 50 reps each arm, 10 reps at a time.
100 situps
Pullups - 6
light run around neighborhood.

Ty - 4/4/2010

Light morning workout

5 rounds of:
10 sumo deadlift high pulls (45lb bar)
10 thrusters (45lb bar)

Getting used to these w/ light weight. going to incorporate in the workouts.

50 hanging knee raises.

4.1.10-Peter

30 mins on eliptical
levels 9 and 10

2 sets of 20 DB deadlifts

4 sets of 10 Clean and press with bar
65#

5 mins of good hard ab work

followed up with a fantastic Paleo meal:
squash spaghetti with tomatoes, pulled pork, steamed broc, carrots and cauli.

Ty - 4/1/2010

5 minute jump rope warmup

"Chelsea"

30 one minute rounds. Each round, attempt the following:

5 pullups
10 pushups
15 squats

If you can't make the exercises in the minute round, try for as many rounds as possible in the remaining time.

Results:

10 rounds in first 10 minutes
11 rounds in next 20 minutes.

Legs were exhausted.

3.30.10-Peter

26 mins on eliptical
level 9 and 10

5x5 bench press @ 180
*did 3 @ 180
last 4 sets at 175 (not comfortable at 180)

3 sets of cable flys-standing
2 sets of 10 @ 50lbs
1 set of 1o @ 40lbs

set of 15 bar dips
set of 6 bar dips

5 mins of ab work

3.29.10-Peter

25 mins on the eliptical
level 9 and 10

100 ab crunches

Ty - 3/30/2009

730 pm
2 mile run
100 box jumps in the park. about 22"

Ty - 3/30/2010

5 minute morning workout. might do this daily. gets my metabolism going

50 deep free squats
50 windmils (lift arms laterally, lower in front of body)
50 toe touches
20 slow deep pushups

Ty - 3/29/2010

Vibrams

Deadlifts - 135# x 25 (1set). then 5x5 at 195#.
DB hangclean and press - 30#, 25 reps per arm, 5 at a time
Bench press - 175#, 5 sets of 3 reps, 1:30 minute breaks
1 Ab Plank to failure - 2 minutes

Ty - 3/25/2010

Vibrams
Jump Rope - 6 minutes
Deadlifts - 1 set, 25 reps at 135#. Then 5x5 at 185. about 1.5 minute rests.
hangclean and press - 65# barbell, 50 reps, 10 at a time, short breaks.
100 situps - 4:30 or so
100 pushups

3.23.10-Peter

25 mins in Eliptical
level 1o and 11

5x5 bench press
-175#

100 crunches

missed last week blogs due to work computer

worked out 6 of 7 days

pretty standard workouts

Ty - 3/23/2010

Morning Run -
1.7 Miles Outside

Ty - 3/21/2010

Vibrams
Jump R0pe - 10 minutes straight
Bench Press - 5x5 at 165#, 2 minute breaks
Seated Row - 50 reps at 100lbs
Burpees - 100 in 16:50, set timer to go off every 10 seconds

Ty - 3/19/2010

Morning Run. 1.6miles

Ty - 3/18/2010

CHALLENGE RESULTS

Not very happy with this

20 pullups - 1 set, took about 35 seconds
75 box jumps - about 22" box
100 pushups
30 deadlifts at 135#DB
25 Knee to elbows
18:45
was dead tired.
body weight 180

MARCH CHALLENGE

to be repeated 2 months from now

For Time, 1 round of:

20 pullups
75 box jumps at 24"
100 pushups
30 deadlifts at 135# barbell
50 burpees
50 knee to elbows
1 mile run

3.11.10-Peter

26 mins on eliptical ( can't run, my right ankle hurts/sore)
-level 9 & 10

DB clean and press @ 35#
-3 sets of 10, 10 reps for both arms, minimal rest inbetween each arm/set

2 sets of 15 scissors kicks

2 sets of trap lifts @ 50lbs

5 mins of ab work

Hot tub after

'*sweaty as hell after workout*

3.10.10-Peter

22 mins on eliptical
-level 8 & 9

3 sets of 8 pull ups (getting better)

3 sets of bent over rows
-45#

5 mins of abs

Ty - 3/10/2010

Vibrams
5 minutes jump rope - getting pretty good at back to back double unders
5x5 bench at 155#
20 pullups straight - 1:00
12kg kettle bell one arm clean and press - 25 each arm, 5 at a time.
50 jumping dips

183lb body weight. Getting a little worried about this bet!

3.8.10-Peter

Morning workout-skipped work today

20 mins on Eliptical

5x5 bench press @ 175#

one set of 15 bar dips

3 mins of ab work

Hot tub

*note: Beat tired from Hockey tournement and late night with G love

Ty - 3/9/10

Morning Run
about 1 mile.
(3) 1 block sprints

Ty - 3/7/2010

Vibrams

Jump Rope - 5 minutes

100 burpees - set my timer to go off ever 6 seconds. Did 50 burpees in 5 mintues and had to take a break. did an additional 33 then 17 w/ a short break between. Working my way to 1 every 6 seconds for 10 mintues.

5 sets of 60 jumping jacks, 1 minute rest

50 hanging knee raises

50 seated rows at 100#

25 hangclean and press - 65# barbell

3.3.10- Peter

4 miles on treadmill
7 mins @ 7 mph
7 mins @ 7.5 mph
7 mins @ 8 mph
1 min sprints @ 9, 9.5, 10, 10.5, 11
- minute breaks inbetween

3 sets of DB clean and Press
-10 reps each arm @ 30 lbs
-minimal break between each arm

3 sets of 10-seated row
-105#, 120#, 135#

100 crunches in 1:58

-very sweaty.

3.2.10- Peter

3.5 miles on treadmil
-7 mins at 7 mph
-7 mins at 7.5 mph
-7 mins at 8 mph
-1 minute sprints @ 9, 9.5, 10, 10.5, 11. (1 minute breaks inbetween)

2 sets of 20 scissor kicks

2 sets of 25-free squats

3 sets of 8- pull ups

5 minutes of ab work.

**hard workout, tired afterwards!**

3.1.10 - Peter

20 minutes on Eliptical
- level 9 & 10

5x5 bench press @ 170

2 sets of cable flys @ 50 lbs
- 10 reps

2 sets of bar dips
-10 reps (still tired from weekend)

100 ab crunches in 2:03

2.25.10-Peter

3 miles on treadmill
- 8 mins @ 7 mph
-8 mins @ 7.5/8 mph
one minute sprints at 9, 9.5, 10, 11 (x2)...a lot of work but buiding up legs/lungs for longer sprints


DB clean and press
-30# @ 10 reps per arm- 3 sets
small breaks after left and right =1 set

100 crunches

3 sets of scissor kick
- 15 reps

Ty - 2/25/2010

Lunch time workout
Vibrams

5 min jump rope warm up

Bench Press - 5x5 at 135#. easy, very short breaks.

Kettle bells - 12kg - single arm - 3 rounds
5 swings
5 snatch
5 clean press

Bar dips - 5 sets of 10 foot touching

50 deep free squats

50 hanging leg raises

2.23.10-Peter

3 miles on treadmill (26 minutes)
11 mins @ 7.5
9 mins @ 8 mph
sprints @ 9, 9.5, 10

5x5 bench press @ 175#

3 sets of bar dips
-20 reps
-15 reps
-10 reps

5 mins of ab work

Ty - 2/23/2010

7:30 AM
Vibrams

Jump Rope warmup - 3 rounds at 3 minutes

Pullups - 20 reps in 50 seconds, + 10 more

DB clean and press - 35#, 25 reps each arm, 5 reps at a time, no breaks

as many rounds as possible in 10 minutes of:

10 pushups
10 situps
10 deep free squats

I did 10 rounds in 9:45

10 mintues of walking/jogging in Vibrams

Ty - 2/18/2010

Vibrams

Jump Rope - about 5 minutes to warm up.

20 pullups - 40 seconds!

Deadlifts - 50 reps of 135# in 3:15

Jump rope - 3 minutes

DB clean and press - 35#, at b/t 25 and 35 reps each arm, no breaks, 5 reps at a time.
lost count but definetly did 25

Went for as many rounds as possible in 10 minutes of:
10 pushups
20 situps
30 squats
Did 2 rounds and quit. tired.

2.16.10-Peter

3 miles on Treadmil
12 mins @ 7
12 mins @ 7.5
1 mins @ 9

5x5 bench press @ 155#

3 sets of 10 DB clean and press -35#
-minimal breaks between each arm and set

100 ab crunches

2.12.10- Peter

25 mins on Eliptical - level 9

5x5 @135# Bench press

1 set of 20 bar dips

5 mins of ab work

Ty - 2/14/2010

Vibrams

Jump Rope - 3 rounds of 3 minutes. 1 min breaks.
Did about 15 double unders in a row.

Pull ups - 20 in 50 seconds

Bench - 95# - 50 reps fast, 2 minutes or so.

Situps - 100 in 3:05

Squat Thrusters - (2) 20# DB. 5 sets of 10

Ty - 2/12/2010

Vibrams

4 miles on Spinning bike - 10:10

5 rounds - 1 minute double under jump rope superset w/ 30 seconds of mountain climbers
15 second break b/t both.

DB clean and press - 30#, 35 reps per arm, 5 at a time, no breaks.

Hanging leg raises (semi straight legs) - 50 reps total.

2.11.10 - Peter

25 mins on the eliptical
-store sore from the challenge

5 mins of ab work.

Personal Challenge- Peter

3 rounds of:

10 Pullups
30 pushups
40 situps
50 free squats.

11:47

Ty 2/10/2010 - Challenge Results

3 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

15:30

5K Challenge

on 2/17/2010

Run a 5k for time.

on 3/17/2010

Run another 5k for time. shoot for 1 minute less than Feb time.

2.5.10-Peter

25 mins on treadmill
12 mins at 7 mph
12 mins at 7.5 mph

5x4 bench press
125#

2 sets of cable flies
light weight

100 ab crunches in 2:00

Ty - 2/7/2010

Sprints in my Vibrams
1 minute - 7, 8, 9, 10 mph
30 sec - 10.9mph x 4

Ty - 2/6/2010

Wore Vibram Five Fingers

Jump Rope - 3 rounds of 3 minutes, 1 min rest

Pullups - 20 in 50 seconds, +12 more

Jump Rope - 3 minutes

Deadlifts - 50 reps in 4:50

Jump Rope - 3 minutes

DB clean and press - 3o reps each arm, 25#, 5 reps at a time, no breaks

100 situps 3:20

2.2.10-Peter

3 miles on treadmill
12 mins @ 7 mph
12 mins @ 7.5
sprinted last 1/4 miles @ 10 mph

3 sets of seated Row-125 lbs

2 sets of DB shoulder press-sitting down
-35# @ 15 reps

3 sets of pullups
-8, 7, 5

100 ab crunches in 1:57

Ty - 2/2/2010

Wore My 5 Finger shoes - One woman said "those are the craziest shoes I've ever seen"

Jump Rope - 2 rounds of 3 minutes

30 pullups - 15, 5, 5 fast

Jump Rope - 3 minutes

Kettle Bells - supersets, 3 rounds
12KG each arm- 5 swings, 5 snatch, 5 clean and jerk
32KG one arm dead lifts - 10 each arm

3 Rounds of (no rest):
1 minute jump rope
1 minute burpees


100 situps 3:35

2.1.10-Peter

25 mins on treadmill
12 mins @ 7 mph
12 mins @ 7.5 mph

5 x 5 bench press @ 155#
-1min breaks

2 sets of cable flys @ 50#

1 set of 20 bar dips
1 set of 10 bar dips
-1 min break

100 ab crunches in 2:03

weight:190

1.29.10- Peter

Tradmill: 1 mile @ 7 mph
.5 mile @ 10 mph
1.5 mile @ 7.5 mph

DB clean and press: 35# @ 10 reps- 3 sets each arm

scissor kicks-1 set of 10 (tired from running)

100 crunches

Ty - 1/30/2010

Jump Rope - 3 Rounds of 3minutes, 1 minute breaks
(Lots of double Unders)

Deadlifts - 135# Barbell, 50 reps in 5:40

Bench Press - 95#, 50 reps in 3:30

25# plate upright rows touching plate to ground -
50 reps each arm non stop (10 reps then switch)

Ty - 1/28/2010

8pm

Warmup - walk/run 6mph

Sprints - 1 minute sprints at 9.5mph x 6 w/ 1 minute walking/standing breaks
2 minutes at 10mph x 1

20 pullups 55 seconds

DB clean and press - 25 reps each arm 25#, 5 each arm
non stop in 2:20

35 burpees in 5:00

100 situps in 3:25

30 box jumps in 1 minute w/ 5 bricks.

1.27.10 -Peter

25 min run
-1 mile @ 7.0 mph
-sprints @ 9, 9.5, 10, 10.5
-another mile at 7.5

2 quick sets of V squats- 5 @140 (loosening my stiff legs)

100 crunches

1.26.10- Peter

*lots of stretching after the soreness from DB clean and press on Sunday

20 mins on eliptical

5x5 bench press @ 145#

100 ab crunches (as fast as I could)

20 dips
10 dips

Ty - 1/26/2010

worked out with a personal trainer today.
I'll take a stab at describing what I did.

Spider/bear crawls across basketball court w/ 25 pushups during the crawl.

Medicine Ball chases 1 minute

long jumps across basketball court

18lb medicine ball squat thrusters (throwing the med ball several feet straight up)

Long Jumps across basketball court

repeated that again for a total of 2 rounds of all of teh above.

F'ing hard.

1.24.10 Peter

10 mins on eliptical

20 mins of sprints on treadmill
-1 min sprints @ 9, 9.5, 10, 10.5, 11.

DB clean and press
3 sets each arm of 10-25#, 30#, 40#

4 sets of 10 scissor kicks

100 ab crunches

1.23.10 Peter

25 mins on eliptical

5 x 5 bench press @ 145#

2 sets of 10, dips

100 crunches

PERSONAL CHALLENGE

On 2/10/2010 time yourself on the following:

3 rounds for time of:
20 pullups
30 pushups
40 situps
50 free squats

REPEAT on 3/10/2010 try to do it in 80% of your Feb time.

Ty - 1/24/2010

7:30 mile (not too bad)

20 pullups (1 minute)

DB Burpee clean and press - (2) 25# DB's, 25 reps, 5x5. (no pushup)

Ty - 1/22/2010 - Workout

5 minutes on stair climber - warmup

Jump Rope - 5 rounds of 5 minutes each, 1 minute breaks.

Deadlifts - 95# barbell, 50 reps (5 sets of 10) quick

1.21.10-Peter

25 mins on Eliptical machine

5x5 @ 140# shoulder press machine

5x5 @ 125 seat row machine

3 sets of 20 burpees (very tiring)

100 crunches.

1.20.10 peter

2.5 miles on treadmill.
-sprints and jogging

Workout Suggestion

3 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Tyler - Standard Morning Meals

Meal #1 - 1 Banana with 1 tablespoon of Almond Butter

Meal #2 - 4 egg whites + 1 full egg, 1/4 cup black beans, 1 small corn tortilla
264 calories
Carbs - 18 grams
Fiber - 4.5
Protein - 27
+1 Clementine
35 Calories
Carb 9 (6.8 sugar)

1.19.10- Peter

135# x 10 bench press
145# x 10 bench press
155# x 6 bench press
165# x 5 bench press
145# x 6 bench press
135# x 6 bench press

2 sets of 40# inclined DB flys-10 reps

seated DB tri lifts x 12 (2 sets)

50# curlbar x 10
50# curl machine x 10
50# curl machine x 10

5 minutes of ab work

20 mins on the eliptical

*still tired from a long weekend.

Ty - 1/19/2010

Pullups - 5 sets of 7 reps, short breaks (about 30-45 seconds)

Jump Rope - 3 minutes on, 1 minute off x 5 sets.

81 burpees in 10 minutes. very tiring

One Arm DB clean and press - 25# DB, 25 reps each arm. switched arms every 5 reps. no stopping.

100 situups - 4:30

Weight - 180 lbs

Ty - 1/16/2010

Whirlyball about 50 minutes
Wrestling 2 minutes
12 ounce curls - several hundred

1.14.10-Peter

20 mins on eliptical

90# x 12 iso shoulder press (machine)
100# x 10 iso shoulder press (machine)
100# x 10 iso shoulder Press (machine)

40 # x 10 DB seated shoulder press
40 #x 10 DB seated shoulder press

40# x 10 cable shoulder swings (like starting a lawn mower)
50# x 10 cable shoulder swings
50# x 10 cable shoulder swings

45# x 10 bent over shoulder lifts
55# x 10 bent over shoulder lifts
45X x 10 bent over should lifts

3 sets x 10 reps- lower back rasies

3 sets of shoulder shrugsx 12 (50#, 55#,55#)

5 mins of ab work

7 min mile- near sprint

1.12.10 - Peter

180# x 10 angled leg press
230# x 10 angled leg press
230# x 10 angled leg press

180# x 10 angled calf press
230# x 10 angled calf press
230# x 10 angled calf press

3 sets of burpees-15 reps

20 mins of eliptical machine- level 9

10 minutes of ab work

Ty - 1/12/2010

Jump Rope - warm up

Run -
6mph - 1 min
9mph - 1 min
x 6

55 burpees - as fast as possible.

100 situps
100 pushups

I'll start timing these next time around.

1.11.10- Peter

140#x 10 upright bench (machine)
160#x 10 upright bench (machine)

135# x 10 bench press
155# x 10 bench press
135#x 10 bench press
135#x 8 bench press

40# x 12 cable flys
50# x 12 cable flys
50# x 12 cable flys

90# x 12 seated dip
110# x 12 seated dip
130# x 12 seated dip

100# x 12 cable curls
110# x 12 cable curls
120# x 12 cable curls

5 mins of ab work

weight: 190

1.9.10 Workout- Peter

20 mins on eliptical

35# x 10 dumbbell should press
40# x 10 dumbbell should press-2sets

25# x 10 dumbbell shoulder raises
20# x 10 dumbbell shoulder raises- 2 sets

50# x 12 dumbbell shoulder shrugs
55# x 12 dumbbell should shrugs- 2 sets

5 mins of ab work

Ty - 1/9/2010

Jump Rope - 3min x 3, 1 minute breaks

50 burpees, not sure on time...tiring

Pullups - 5 sets, 6 reps

100 Crunches

100 pushups - about 5 minutes

Hot Tub

1.6.10 Workout-Peter

Bench Press:
135# x 10 reps
145# x 10 reps
155# x 10 reps
135# x 10 reps

Inclined dumbell press:
45's x 10
50's x 10
50's x 10

Decline dumbell press:
50's x 10
45's x 10
45's x10

Chest Fly's (machine):
60# x 10
65# x 10
70# x 10

Curl Machine:
60# x 10
65# x 10
65# x 10

Curl bar:
70# x 10
70# x 10

dumbell curls:
30's x 10

Cable push downs:
90# x 14
100# x 12
110# x 12

2.5 mile run- sprints and walking
*spints hit 9 mph, 9.5 mph & 10 mph- went until I couldn't run anymore, then walked

5 mins of ab work

Ty -1/6/2010

50 pushups 1:17

1.5 mile jog about 6mph - sore

10 minutes steep incline walking

hot tub.

1.5.10 workout

2.5 mile run @ 22 mins- sprints and walking

3 sets (10 reps) angled leg press @180#
3sets (10 reps) angled calf press @180#

5 mins of ab work

Weight: 190 (scale at home)

Scott - 1/1/2010

Treadmil run - 3 miles
1st - 10:00
2nd - 10:14
3rd - 10:20

75 crunches.

Tyler - 7am workout

Jump rope- 2 minutes on, 1 minute off, 3 sets

10 burpees followed by 15-20 jumping jacks, 3 sets

pullups - 5x5, strict

8 minute mile

20 flights of stairs