Monday 112309

Amgen Turkey Trot
5k Run

3rd Place @ 22:02 minutes.

Friday 112109

5k Run
Practice

Amgen Turkey Trot 3 mi. Track

28 min

Thursday 111909

Lizzy -inspired by "Elizabeth"

8 Clean 135 pounds

16 Clean 95 pounds
16 Bar dips
8 Clean 95 pounds
8 Bar dips
4 Clean 95 pounds
4 Bar dips

Tuesday 111709 *

"Fran"-tastic

Three rounds, 21-15- and 9 reps, for time of:

• 65 pound Thruster
• Pull-ups

14 minutes.

Thursday 111209 *

Chest and Tricep

Chest Press - Bench
Cable Flys
Skull Crushers

Wednesday 111109

A Little "Cindy" Before Bed

Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

7 rounds.

Monday 110909 *

50-50 (1/2 dose)

• 25 Box jump, 18 inch box
• 25 Jumping pull-ups
• 25 Kettlebell swings (20lb dumbbell)
• Walking Lunge, 25 steps
• 25 Knees to elbows
• 25 Push press, 45 pounds
• 25 Back extensions (stiff leg dead lift w/60 lb)
• 25 "Air" ball shots, 8 pound ball
• 25 Burpees
• 50 Single unders

22 min.

Friday 110609 *

Snatch and Push

Complete as many rounds in 20 minutes as you can of:

• 65 pound Power snatch, 12 reps
• 10 Push-ups

6 rounds.

Tuesday 102009 *

"Tabata Something Else"
(1/2 Dose)

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Thursday 101509 *

Five rounds for time of:

• 65 pound Hang squat clean, 15 reps (w/ barbell)
• 15 Push-ups

Wednesday 101309 *

Barbell Chest Press

• 145x8
• 155x4, 145x4
• 145x4, 135x4

Monday 101209 *

Inspired by "Elizabeth"

21-15-9 reps of:

• Clean 65
• Pullups
• Dips

Sunday 101109

Embassy Suites Experiment

Inpired by "Fran"

Three rounds, 21-15-9 reps, for time of:

• Thruster w/ 35lb dumbbells
• Chest Press w/ 35lb dumbbells
• Stability Ball sit-ups

19 minutes

Saturday 101009

Austin Run

48 minutes.

Thursday 100809 *

Row, Row, Row...

Complete as many rounds in 20 minutes as you can of:

• 25 Cable Squat Row @ 20lb
• 8 Barbell @ 115lb
• 5 Pull-ups

6 Rounds

Tuesday 100609 *

Up, Up and Away II

Complete as many rounds as possible 15 minutes of:

• 95 pound Thruster, 5 reps


• 95 pound Hang Powercleans, 7 reps


• 95 pound Sumo Deadlift High-pull, 10 reps

5 rounds completed.

Monday 100509 *

Muscle-ups

8 sets of:

• 8 pullups
• 8 dips

Friday 100209 *

Daily Mélange

For time:

25 Walking lunge steps
12 Pull-ups
25 Box jumps, 18 inch box
20 Single-unders
12 dips
10 Knees to elbows
15 Dumb bell swings, 25 lbs
15 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
20 "Air" ball shots, 12 pound ball

24 min

Wednesday 093009 *

Chest Workout

Incline Bench Press (135x8x3)
Decline Bench Press (155x8x3)
Cable Fly (20x8x3)

Tuesday 092909 *

Forgot my gloves!!

20lb Cable standing Fly (8x8)
70lb Skull Crushers (3x8)
Decline bench sit-ups w/ 8lb Medicine Ball Overhead

Monday 092808 *

Up, Up and Away!

Complete as many rounds as possible 20 minutes of:

• 65 pound Thruster, 5 reps


• 65 pound Hang Powercleans, 7 reps


• 65 pound Sumo Deadlift High-pull, 10 reps

7 rounds completed.

Sunday 092709

"Angie" (1/3 dose)

For time:
33 Pull-ups
33 Push-ups
33 Sit-ups
33 Squats

16 min.

Thursday 092409 *

Quick Bicep

Standing Barbell Curl (70x8, 80x8, 70x8)

Wednesday 092309 *

Bench-Pull-Squat

Five rounds for max reps of:

• 135 lb bench press (14-11-6-5-4)


• Pull-ups (10-8-5-4-3)


• 135 lb back squat (12-8-5-5-3)

Tuesday 092209 *

Deadlifts & Leg lifts

Deadlifts (215x1x5)
Hanging Leg Lifts (8x3)

Monday 092109 *

Shoulders

95 lb Shoulder press 1-1-1-1-1 reps
95 lb Push press 3-3-3-3-3 reps
95 lb Push Jerk 5-5-5-5-5 reps

Thursday 091709

No time!--like today!

400 meter run
10 pullups
25 box jumps 18"
10 chinups
25 box jumps 18"
400 meter run

15 min.

Tuesday 091509 *

Tri... Even Harder!

Barbell Chest Press (155x8x3)
Assisted Dips (155x8x3)
Kneeling Tricep Extension (45x8x3)

Monday 091409 *

Ropes & Curls

Lil' Orphaned "Annie" = 25-20-15-10 and 5 rep rounds of:

• Single-unders (double reps)
• Sit-ups

Time 10.25 min

Arm Curl Burnouts (8x110, 7x120, 8x80, 10x60, 16x40)

Friday 091009

"Barbara" (1/3 dose)

Five rounds:

• 5 Pull-ups
• 10 Push-ups
• 15 Sit-ups
• 20 Squats

Wednesday 090909 *

09-09-09 WOD

Four rounds for time of:

• 50 ft. walking lunge w/ 15 lb dumbbells
• 18 in. box jump, 15 reps
• 8 pull-ups

22 minutes

Tuesday 090809

15 min of push-ups

30-20-20-10-20-10 = 110 count

Sunday 090609

KMFDM @ Shaun's

6 rounds of:

• Run 400 meters
• 15 Burpees

30.5 minutes

Thursday 090309 *

Hang Cleans and Abs

Hang cleans (95x8x3)

Decline Abs w/ dumbell (25x8x3):

• obliques each side
• sit-ups

Wednesday 090209

5 mi. Coyote Run

50 minutes

Monday 08/31/09

Arms and Legs

Arms

• Power Rack Ups (3 reps per barset)
• [rest 3 min]
• Power Rack Ups (2 reps per barset)
• [rest 3 min]
• Power Rack Ups(1 rep per barset)

Power Rack Ups: Letters A thru D signify each barset

Legs

• Squats (450x8x3)
• Leg Extensions (20x8x3)

Friday 082809

Chest and Bicep

Chest Press (135x8x3)
Preacher (85x8x3)
Cable Flys (15x8x3)
Decline Sit-ups (16x3)

Thursday 082709

WiiFit

Perform one of each:

Yoga: Deep Breathing Half-Moon Dance Cobra Bridge Spinal Twist Shoulder Stand Warrior Sun Salutation Tree Downward Facing Dog Standing Knee Palm Tree Chair Triangle

Strenth training: Single Leg Extension Sideways Leg Lift Arm and Leg Lift Single-Arm Stand Torso Twists Rowing Squat Single Leg Twist Lunge Push-Up and Side Plank Jackknife Plank Tricep Extension

60 wii minutes.

Wednesday 082609

Back to Crossfit

20 minutes of:

• 65 pound Thruster, 5 reps
• 65 pound Hang Powercleans, 7 reps
• 65 pound Sumo Deadlift High-pull, 10 reps

Total 8 rounds.

Monday 062409

It's off my Chest!

Inclined Barbell Press (135x8, 135x5, 135x5)
Dumbell Flys (25x8, 25x8, 25x8)
Declined Dumbell Press (60x4, 60x4, 60x4)
Skull Crushers (70x8, 70x6, 70x4)
Strict Cable Flys (15x10, 15x10, 15x10)
Left-Right-Front Medicine Ball Abs on Bosu (6x12)

Friday 082109

Lunge and Plunge

Walking lunge 50 ft. (12 lunges)
10 Pull-ups
20 Sit-ups
Walking lunge 50 ft.
9 Pull-ups
18 Sit-ups
Walking lunge 50 ft.
7 Pull-ups
14 Sit-ups
Walking lunge 50 ft.
6 Pull-ups
12 Sit-ups
Walking lunge 50 ft.
5 Pull-ups
10 Sit-ups
Walking Lunge 50 ft.
3 Pull-ups
6 Sit-ups

24 min.

Tuesday 081809

Tri-Harder Bill

Inclined Bench (115x8,165x1,155x8,115x8)
Cables (15x8,22x8,15x8)
Tricep Rope Pulldown (22x8,27x8,35x8)

Wednesday 081209

5 mi. Coyote Run

50 min.

Sunday 080909

Kayaking

30 min

Tuesday 080409

Park Fun!

Five rounds of each:

400 meter run
5 Strict Pull-ups
20 Box Jumps 18"
15 Sit-ups
15 Push-ups

Friday 073109

4.5 mi. Run

40 min.

Wednesday 071509

Basic Chest Workout

Chest Press (135x8, 155x8, 185x8, 135x8)
Cable Fly (4 sets, 8 reps)

Thursday 070209

Lily Lake Run

6 mi.

Thursday 062509

Coyote Run

5 mi. run

Time: 50 min.

Monday 062209

Quick Credit

15 Pull-ups
10 Chin-ups
100 Box Jumps (18")

Sunday 062109

Matt's Special

4 Pull-ups
8x Decline Chest Press (135, 185, 185 lbs)
4 Pull-ups
8x Pec Deck Machine (40 lbs x 3)
4 Pull-ups
8x Upright Row (75 lbs x 3)

Friday 090619

Quick Calisthenics

Start and end with 400 meter with 3 sets of each:

• 5 Pull-ups
• 10 Box Jumps 24"
• 10 Pushups
• 20 Squats
• 20 Sit-ups

Wednesday 061709

Back Steady

8 Deadlifts (95,145,195 lbs)
8 Lat Pulldown (120 lbs x 3)

Tuesday 061609

Lil' Toj Tri-harder

8,6,4,2 reps of the following:

• 50lb Dumbbell Chest Press
• 17.5lb Cable Standing Fly
• 50lb Assisted dip
• 50lb Skull crusher

Time: 20:10

Monday 061509

Weightless Squatrack

20 Squats
7 Pull-ups
14 Sit-ups

20 Squats
6 Pull-ups
12 Sit-ups

...

20 Squats
1 Pull-up
2 Sit-up

Time: 10:40

Wednesday 061009

Chest Press

Flat w/ Barbell :
4 @ 185 lbs.
4 @ 165 lbs.
8 @ 155 lbs.
7 @ 155 lbs.

Monday 060809

Toj's Catch-up

• Deadlifts (8 each @ 135, 175, 185 lbs.)
• Thrusters (8 each @ 45, 65, 75 lbs.)

Thursday 060409

Keep Your Chin Up!

For time:

• Run 800 meters


• 5 pull-ups


• Run 800 meters


• 5 chin-ups


• Run 800 meters


• 5 kipping pull-ups

Time: 12:36

Wednesday 060309

Rest Day

Tuesday 060209

Overhead Squat 5-5-5-5-5 reps.

lbs: 55-65-75-85-95.

Monday 090601

"Erin" (1/4 dose)

Five rounds for time of:

• 15 pound Dumbbells split clean, 10 reps
• 5 Pull-ups

Time: 14 min

Note to self: Get the workout in prior to Indian buffet. :-)

Sunday 090531

Rest Day

Saturday 080530

"Kelly" (1/4 dose)

Five rounds for time of:

• Run 400 meters
• 15 Box jump, 12 inch box
• 15 Wall ball shots, 10 pound ball

Time: 13:42

Note to self: Pace the first run.

Friday 090529

Tojified Muscle-ups

35 pull-ups
35 dips

alternating as needed.

Thursday 090528

Thruster 1-1-1-1-1-1-1 reps.

lbs: 45-55-65-75-85-95-95

Wednesday 090527

Toj's Choice

100lb seated row (8x3)
100lb lat pulldown (8x1)
70lb shoulder press (8x3)


Alternate - no break (3 sets):
- 17lb Freemotion twist (20 reps)
- Situps - Decline Bench (10 count)

Tuesday 090526

"Barbara" (1/4 dose)

Five rounds, each for time of:

05 pull-ups
07 Push-ups
10 Sit-ups
12 Squats

Rest precisely three minutes between each round.

Total Time: 27 min.

Monday 090525

Run 5 K

Time: 27:10