MudNCrud Forums
Sitting and Day Dreaming => Mud Puddle => Topic started by: Ubergoober on December 20, 2009, 09:22:01 PM
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Well, I was stuck at home this weekend - last minute Xmas shopping and getting ready for the kids to get here - so I decided to at least get a good workout in today. This is not anywhere near as hardcore as one of Chris's cross-fit routines, but I got a good sweat going and it was an OK start for spring training:
- warm-up
- pull-ups 15x
- push-ups 30x
- high knees - 150 ft.
- one arm rows - 10x each side/ 50#
- dumbbell bench press - 15 / 40# (ea.)
- bouldering wall - 3 full laps
- leapfrogs (squat jumps) - 150 ft.
- crunches on the ball - 40x (2 sec up/ 4 sec down)
- decline push-ups w/hands on bossu ball - 20x
- curl-military (do a bicep curl into a military shoulder press) - 10x each side/ 30# (ea.)
- leg lift - held 60 sec.
- staggered ring pull ups - 6x each side
- one legged hops - 150 ft. each leg
- squat and twist w/medicine ball on bossu ball - 10x / 12# medicine ball
- hip-ups w/ball - 15
- front & side shoulder flyes on one leg on the bossu ball - 10 f&s each side/15# (ea.)
- bouldering wall - up & down 4x
- squat jacks - 30x
- skull crushers on ball - 10x each side/30# (ea.)
- leg scissors - 30x
- tricep kickbacks - 30x each side/15# (ea.)
- staggered push-ups (one hand on medicine ball) - 20x each side
- crunches on ball w/rotation - 40x
- medicine ball toss-ups - 30x w/12# medicine ball
- dumbbell swings (straight arm - like a kettlebell swing) - 15 each side/30#
- cool down
Took me a little over an hour to complete. I had to take a couple of long (3-5 min) rests and a few short ones.
Like I said, it's a start...
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OK, I figured I should get a workout in to reset after the holidaze and get ready before the monks kick my ass on Tuesday. Not quite as hard as the last one, but better than nothing:
- warm-up
- ring pull-ups: 11 reps
- standard push-ups: 30 reps
- high knee jumps - in place: 40 reps
- bouldering wall: 2 laps (weaksauce! - I dabbed at the end of 2)
- RBLB medicine ball push-ups: 5 RBLB reps = 20 push-ups (basically it is (R)ight hand on the ball, left on floor, (B)oth hands on ball, L(eft) hand on ball, right on floor, (B)oth hands on ball = 1 rep)
- crunches on ball: 30 reps
- dumbbell military press: 15 reps/30# (ea.)
- squat and twist w/medicine ball on bossu ball: 10 reps/12# medicine ball
- decline push-ups w/hands on bossu ball: 20 reps
- 800m run (supposed to run fast, but I'm slooooooooow)
- bouldering wall: up & downs 4 reps
- dumbbell curls: 10 reps/30# (ea.)
- skull crushers on ball: 12 reps/50# dumbbell (2 hands) (in hindsight - probably better to use 2 lighter dumbbells, kept thinking the ball was going to pop and the dumbbell would have dropped right on my forehead - then it really would have been a skull crusher!!)
- dumbbell press: 15 reps/40# (ea.)
- leg lifts (60 sec.)
- lateral shoulder raises (both arms same time) w/one leg on bossu ball: 20 reps (10 ea. leg)/15# (ea.)
- reverse grip chin ups (legs extended out): 10 reps
- squat jacks: 30 reps
- tricep pull downs (w/black resistance band): 20 reps
- freestyle bouldering: moved around on the wall until failure
I did the whole routine in ~52 minutes (= Metallica's Kill 'Em All record which ended right as I popped off the wall at the end).
I know no one else but me cares about this thread, but beats creating a spreadsheet on my work computer. Anyone else doing some good cross-fit-esque workouts?
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That's working hard! All I've managed to do by way of working out is climb hard a Joshua Tree 6 of the last 7 days.
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He says w/tongue-in-cheek. 6 days of hard climbing at JT is a lot more effort.
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I worked hard for 12 hours Friday and Saturday.
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Huh? I just got back from dinner where we had 3x wonderful wines (Tempranillo, Cabernete & Grenache (with a little petite sirah). Luckily, Jenny could drive home (I still navigated) forgive the mis-spellings.
Uber, quite working so hard. Go get drunk ya fool.
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Feb 20 -
Here's the list of exercises - Did 3 rounds of all 15 - 45 sets in all, with as little rest in between sets as possible (although I definitely took long rests between some of them):
- 1. Pull-ups
- 2. Dumbbell squats
- 3. "Mountain Climbers" (push-up position, bring one leg so knee hits chest, then switch legs)
- 4. Dumbbell swings
- 5. T-push-ups (with dumbbells in hand, do a push-up, then one way back up, turn upper body to the right and lift left hand w/dumbbell overhead so body forms a "T", then return to push-up position, do another push-up, and then do the other side = 1 rep).
- 6. Bent over dumbbell rows
- 7. Side lunges
- 8. Push-up position rows (from push-up position, lift one arm w/dumbbell and then do one arm rows, then switch arm)
- 9. Lunges with rotation (do a front lunge, holding weight in front of you, at bottom of lunge, rotate upper body in direction of front leg)
- 10. Dumbbell Push-press (while holding dumbbells at shoulders, do a squat and then on way back up, do a military press)
- 11. Crunches on ball
- 12. Leg lifts
- 13. Dumbbell flye & skull crusher combos on ball
- 14. Dumbbell curls - standing on one leg on bossu ball
- 15. Jab-cross combos w/dumbbells
| Exercise | Set1 | Set2 | Set3 |
| 1 | 15 reps | 13r | 10r |
| 2 | 15r/50# | 20r/50# | 15r/50# |
| 3 | 25r | 25r | 30r |
| 4 | 12r-each side/30# | 15r-es/30# | 10r-es/40# |
| 5 | 5r/15# each hand | 5r/15#-eh | 4r/15#-eh |
| 6 | 16r/30#-eh | 12r/40#-eh | 15r/30#-eh |
| 7 | 10r-es/15#-eh | 10r-es/15#-eh | 8r-es/15#-eh |
| 8 | 10r/30#-eh | 10r/40#-eh | 10r/40#-eh |
| 9 | 8r-es/12# | 8r-es/25# | 8r-es/25# |
| 10 | 10r/30#-eh | 10r/30#-eh | 10r/30#-eh |
| 11 | 30r | 30r | 30r |
| 12 | 60 sec | 60 sec | 60 sec |
| 13 | 10r/15#-eh | 10r/20#-eh | 10r/20#-eh |
| 14 | 10r-es/20#-eh | 10r-es/30#-eh | 8r-es/30#-eh |
| 15 | 10r-es/15#-eh | 10r-es/15#-eh | 8r-es/15#-eh |
Almost made myself puke a couple of times. :)
Anyone done the PG Cross-fit classes? Thinking about doing that...
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Yowza.....I know who I need to get my bags to the base of The Captain.
You should be a veritable Beast(!) by now......... ;D
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Let me know when...mebbe i can tag along for the ride :)
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Mebbe so....I'll let you know if & when I'm in the AO. ;D