Workout 1/26: GHD Sit-ups and Back Extensions

Workout:
10 min. Warm-up
Workout: For Time
3 Rounds of...
10 GHD Sit-ups to Parallel
10 Back Extensions
(Time: 4:30)
10 min. Cool-down

*Wow...those GHD Sit-ups were much more difficult than I had imagined. And they proved how inflexible I really am.Photo courtesy of CrossFitChampions.com

Workout 1/20: Mr. Joshua

Track Season Starts Today!
If I'm going to require my students to get in shape for peak performance, I might as well do the same. Workout Inertia in full effect!

Workout: Mr. Joshua
Warm-up on Rower
"Mr. Joshua"
Four Rounds for Time:
Run 200m
10 Sit-ups
115# Deadlifts x 10
(Time: 11:54)
Cool-down on Treadmill

Workout 1/19: Hang Power Cleans

Workout: Hang Power Cleans 1-1-1-1-1-1-1
Warm-up
95#
105#
115#
125# (f)
120#
120#
125# (success)
Cool-down

Workout 1/17: Dan's Dose of Pain

It's wrestling season, so I rarely get the opportunity to hang out with and workout with my friend Dan. Dan was a wrestling coach and now coordinates coaches around the Chicago Public School system. With his coaching background, he sometimes comes up with killer...and I do mean killer...workouts. I wasn't sure if I'd make it through this one, but as wisdom says, "You're not going to die doing it, but it might feel like it."

Workout:
8:00 Treadmill Running
8:00 Plyometrics
8:00 Treadmill Running
8:00 Push-ups & Pull-ups
8:00 Treadmill Running
8:00 Sit-ups

(Total: 48:00 of "FUN")

Workout 1/16: A Doozy

Finally, I am starting to see the positive effects of setting a goal and then making practical changes to my routine to meet those goals. Now, I know I have a ways to go, but the two things that I have instituted that have helped me so far are #1) Not eating after 7:00PM and #2) Cutting down on sweets (notice how I didn't say, "giving up sweets; that would just be impossible). So far I am down six pounds and I am nine away from my goal. That quote from the other day is so true. Workouts have their own inertia. So, "Get Some, Go Again!"

Workout: No name, but this was "a doozy"
For Time:
10 Sit-ups
10 Hip & Back Extensions
20 Thrusters w/20# dumbbell in both hands
20 Assisted Pull-ups

20 Sit-ups
20 Hip & Back Extensions
15 Thrusters
15 Assisted Pull-ups

30 Sit-ups
30 Hip & Back Extensions
10 Thrusters
10 Assisted Pull-ups
(Time: 15:59.41)*Are you CrossFit? I don't just mean physically...

Workout 1/14: Overhead Squats

Workout: Overhead Squat 3-3-3-3-3
(45#-55#-65#-75#-85#)

*As the weight went up, I remembered how hard those really are to maintain correct form and full range of motion. I was not sure if I would complete that last rep at 85#, but I recovered and did it with correct form. It's especially hard to stay sound on your feet when one is lacking flexibility.*Photo courtesy of CrossFit.com

Workout 1/13: Power Cleans and Dips

Scott is watching! That is the mantra I have to tell myself when it comes to working out now. Recently I met up with my friend Scott who has been rockin' the CrossFit and running. Funny because that is what I am trying to do also, but my blog shows that I have been slumping in that area. So I now have to remember that he reads my blog, and he is going to keep me accountable. And now I have to send this link to another friend of mine because he said he wanted to do that same thing; read my blog to keep me accountable. Okay, so here we go.

Also, I figure I should be a man/coach of my word. I wrote this in my athletes' training log. It comes from Coach Jeff Arbogast of Utah. "Workouts have an inertia all their own. Once you start stringing together workouts with consistency, they develop the inertia of a snowball rolling downhill. They pick up momentum and ultimately become a huge motivator. If you have put together an entire week of training without missing anything, you accomplish something that helps with getting out of bed in the second week. One month becomes two, and two becomes a season, and a couple seasons become a yearly plan. Do what you can to keep the string of training alive so it helps drive you."

Time to eat my words!

Workout: Power Cleans and Dips
Warm-up
65# Power Cleans x 12
Assisted Dips x 20
65# Power Cleans x 9
Assisted Dips x 15
65# Power Cleans x 6
Assisted Dips x 10
65# Power Cleans x 3
Assisted Dips x 5
(Time: 9:30.83)
Cool-down

Workout 1/5: Hanging Power Cleans

Workout: Hanging Power Cleans 1-1-1-1-1-1-1
(Results: 95-105-105-115-115-120(f)-105)

Let's Make a Joyful Noise...

"Joyful Noise" Official Music Video - FLAME feat. Lecrae & John Reilly (Cross Movement Records) from Cross Movement Records on Vimeo.

Workout 1/3: Death By Clean and Jerks

Workout: Death by Clean and Jerks

With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Results: 10 Rounds + 10 C&Js (Total C&Js: 65)*That would be my reaction too if I was required to lift that much weight. Fortunately 45 Pounds is really not much.

Workout 1/1: Murph's Pups

Workout: Murph (Puppies Version)

For Time:
1/2 Mile Run
35 Pull-ups
70 Push-ups
105 Squats
1/2 Mile Run
(Results: Untimed)

*Update: I just got a new watch, so now I have no excuse not to time something. From here on out I will honestly post my results.