WOTD

[Ubergoober]

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...

[Ubergoober]

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?

[Brad Young]

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.

[Ubergoober]

He says w/tongue-in-cheek. 6 days of hard climbing at JT is a lot more effort.

[mynameismud]

I worked hard for 12 hours Friday and Saturday.

[F4?]

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.

[Ubergoober]

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...

[skully]

Yowza.....I know who I need to get my bags to the base of The Captain.
You should be a veritable Beast(!) by now.........

[Ubergoober]

Let me know when...mebbe i can tag along for the ride

[skully]

Mebbe so....I'll let you know if & when I'm in the AO.