Caught up?

7 Rounds for time:
Run 400m
20 sit ups
20 push ups.

run day

5 800m runs. do them quickly

thirsty thursday

5 rounds for time:
200m Sprint
15 Push up
10 Milk Jug lunges
5 Burpies

wednesday

three rounds with 21 reps 1st round, 15 reps second round, 9 reps third round, as fast as possible of.
Single arm milk jug thrusters, right
Single arm milk jug thrusters, left
Single arm milk jug high pulls, right
Single arm milk jug high pulls, Left

tuesday

sorry i havent posted. here is one to do inside tomorrow because it is supposed to be nasty.
6 Rounds of:
25 sec plank
10 sec rest
25 sec sit ups
10 sec rest
25 sec russian twist
10 sec rest
25 sec bicycle ab twist
10 sec rest
25 sec leg lift
1 min rest

you asked for it`

5 rounds for time of:
20 push ups
20 chair dips
20 sit ups
20 squats

For Thursday

I am going to post for thursday and then there will be one for friday and one over the weekend. Hope you have caught up.

Run a 5k... Try and do it quickly

As many rounds in 15 minutes

12 burpies
20 squats holding milk jugs

As many rounds in 19 min of

50m sprint
20 squats
15 lunges
10 knees to chest

will only be 2 work outs this week. Tomorrow will also be pretty hard. If you find time do a jog on wednesday.

SOrry

sorry i didn't post last night. here are two to do before monday
1:

21-18-15-12-9-6-3

Chair Dips
Sit ups
Box Jumps
Milk jug high pulls


2:
58 burpies, quickly

running

run a 5k

Today

100 Jump Ropes
75 Jumping Jacks
50 Squats
35 Lunges
25 Box Jumps
20 Chair Dips
15 Pushups
10 Burpees

Friday

As many rounds in 18 minutes of:
20 standing lunges alternating legs
25 jump rope
15 milk jug high pulls
15 box jumps
15 push ups

Thursday

5 Rounds for time:
50 Squats
400m Run
25 Milk Jug High Pulls

wednesday

5k

rainy day

6 Rounds of:
25 sec plank
10 sec rest
25 sec sit ups
10 sec rest
25 sec russian twist
10 sec rest
25 sec bicycle ab twist
10 sec rest
25 sec leg lift
1 min rest

Filthy 200

50 burpies
50 knees to chest jumps
50 squats
50 lunges

Finally Friday

5 rounds for time of
15 burpies
20 jumping jacks
15 milk jug high pulls
20 box jumps
25 walking lunges

Thursday

1 mile run
40 push ups
50 squats
1 mile run

A new week

Sorry that I didn't post the last couple days. We will do three days this week

5 sets of 400m sprints
run the sprints as quickly as possible and take as much time between as needed to do te next one quickly. Enjoy.

This week

I am going to post four workouts today. They need to be done this week. They can be done in any order. Make sure you are doing all the workouts as hard and as fast as you can

1: 5k,run/walk... as quick as you can

2: As many rounds as possible in 18 minutes of:
50m sprint
20 squats
15 lunges
10 knees to chest

3: 5 rounds for time:
400m run
15 push ups
15 milk jug thrusters

4: 50 push ups
50 sit ups
50 squats
50 box jums
50 chair dips

have a good week guys...

Finally Friday

As quick as you can:
250 Squats Holding One Jug

Thursday

5 rounds for time:
200m Sprint
15 Push up
10 Milk Jug Thrusters
5 Burpies

Do Thrusters as before.

Humpday

5k

Tuesday Abday

Changing it some
6 Rounds of:
25 sec plank
10 sec rest
25 sec sit ups
10 sec rest
25 sec russian twist
10 sec rest
25 sec bicycle ab twist
10 sec rest
25 sec leg lift
1 min rest

Russian twist are in the V position rotate your trunk. you can prob google this one. bicycle ab twist is lying on your back pedal your legs while alternating elbows to knees. this should be quick. leg lift is lying on back, raise legs while straight then let them fall to about 6 in above floor and raise them again. The idea is the do 1 minute of each ab exercise/push ups. If you want to get more abs then do them longer and shorter push ups. Do not do less than 30 sec of ab works per exercise. enjoy. tomorrow is an easy one.

Monday

As many rounds in 18 minutes of:
20 standing lunges alternating legs
25 jump rope
15 milk jug high pulls
15 box jumps
15 push ups

do this one hard. Will work on different muscles tomorrow so do it hard. Milk jug high pulls are like before start with jugs on floor and stand while pulling jugs to your chin. Enjoy guys.

Freaky Friday

7 Rounds for time:
Run 400m
20 sit ups
20 push ups.

5k

do it

For Tuesday

As many rounds as possible in 17 minutes:
25 milk jug thrusters
50 jumping jacks
15 push ups
10 standing lunges, each leg


Milk jug thrusters are starting with your filled jugs at your shoulders with feet shoulder width apart, squat down to full squat and then stand while pressing the milk jugs over head. This should be a fluid motion. If any question about these look at google video for either thrusters or squat thruster. Enjoy. Work hard. Tomorrow will be easier.

Good Monday

5 Rounds for time:
50 Squats
400m Run
25 Milk Jug High Pulls

FRiday

100 Jump Ropes
75 Jumping Jacks
50 Squats
25 Lunges
20 Box Jumps
15 Chair Dips
10 Pushups
5 Burpees

OK OK

Easy day
walk 1.5miles.
50 squats
walk home by shortest distance

You have the choice here to make this 3 miles or 1.5 miles. Your choice. nice work over the last couple days.

wacky wednesday

1 minute plank
30 seconds each side plank
1 minute legs raises
1 minute V sit
1 minute Situps

Do 4 rounds

Plank: http://www.bostonmunch.com/wp-content/uploads/2009/06/plank-on-elbows.jpg
Side plank: http://eatingjourney.files.wordpress.com/2009/05/side-plank.jpg
-This can also be done on your elbow if you arm is not strong enough
Legs raised- Raise your legs from the floor to 90 degrees then gently lower without letting them touch the floor
V sit- sit on your butt with chest and legs off the floor to form a V... You should be balanced such that you can feel it in your abs; While doing this I would like you do sway somewhat side to side trying to touch the side of your ankle with your hand. This should work your abs and obliques. Ang, I am glad that my made it though, soon you will not have to worry about dying in the garage because of the exquisite shape you will be in.

Tuesday

As many rounds in 16 minutes of:
15 milk jug dead lift high pulls
60 jump ropes
10 burpees

This is a tough one, stick with it and do it hard. It is only for 16 minutes. You can do it. The milk jug dead lift high pulls are taking your now heavy jugs, start with them on the ground in a squat like position. Lift them up as you are pulling the jugs to your chin. The video below at 18 secs in shows you what you should do, except with your milk jugs instead of weight.
http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

The Monday after

5 rounds for time
400m Run
20 Push ups
20 Squats

Reminder to do everything as fast as you can do it. You should rest just enough to be able to do the next rep. Tomorrow we will use the jugs.

Sunday Funday

5K walk run.

If you can find some dirt, fill your milk jugs up with dirt, cap, and duct tape. If no sand, water will do. Get them ready for the coming week.

Relax

We will be off until Sunday

Wednesday

Run/Walk 1.5 miles
75 squats
Turn around and make it home 1.5 miles
50 squats

For tomorrow

As Many rounds as possible in 15 minutes of:
20 Jump Rope
15 Push Ups
10 Box Jumps
5 Burpies

Good Monday

5 rounds for time:

400m run
30 squats

!%)

150 Push ups

Have a good weekend

Thirst Thursdays

21-18-15-12-9-6-3

Chair Dips
Sit ups
Box Jumps

Do that number of reps for each set, so 21 of each three exercises then 18 and so on. Do Box jumps like before.

Wednesday

Run/Walk, 5K

Tuesday

Seems that everyone is a day behind, so do the workout that you haven't done yet. Will be something good for Wednesday.

Monday

6 rounds of 30 seconds each of:
Jump rope
Push ups
Squats

Take 1 minute break after each set

So you will do 30 sec jump rope, 30 sec push up, 30 sec squats, and the a 1 minute break. Do as many as you can in each thirty second interval and do 6 rounds of the three for a 15 minute workout. Keep track of your total number of reps. Enjoy.

Number Next

20 Push ups
200M run
25 Squats
400M Run
25 Squats
200M Run
20 Push ups

Last one of the week, give it all you got. Good Luck.

Need some catchy names

10-8-6-4-2-1
-Burpies
-Box jumps

For the first set you do 10 reps of each exercise, then 8 reps of each exercise, 6 and so on. Box jumps should be about 18-24 inches high, about the height of just below your knee or the second step on the stairs to your house. Burpies are: Drop from a standing position, hands to the floor, legs out in a push up position, chest to floor, then stand up while jumping like you are trying to reach something about a foot over your head. These are tough, just warning you.

You guys should go to Wal-Mart or where ever soon and get a jump rope. Usually only a couple of dollars. Also try and accumulate a couple of gallon jugs. On Monday I will post what to do with them. Just and FYI there is this work out and then one on Thursday, so work hard and look forward to having a couple days off for the weekend.

Walk about

Walk 2 miles...

Numero Trey

As Many Rounds as possible in 13 minutes.

15 Walking lunges (total)
Run/Sprint 100M
25 Jumping Jacks

Keep Track of your Rounds.

For the workouts that are as many rounds as possible, the goal is to push yourself as hard as you can. It is ok to take a break during or after a round to catch your breath, get a quick sip of water, but you should not rest until you are back to normal. I am guessing on the time for this one. Try and get 13 minutes, if it is too much feel free to cut back, but eventually we will be doing these as as many rounds in 20 minutes. Try for a goal of at least 6 rounds. Hope it goes well.

Day Number TWO

This can be done on either Saturday or Sunday.

5 Rounds for time

5 Couch Dips
10 Push Ups
15 Sit Ups
20 Squats

Take a 3 minute break after each round.

Day Number ONE

So this will be a place at least in the beginning where I place some workouts that will take about 20 minutes a day to do. They are based around the crossfit principles, but will be much more palatable for the average person. We will start it slow and build up as we go

September 11, 2009

-Walk 2 miles.

Time yourself, walk quickly. If you want to post your time go ahead, it can be a reference for later on.