Fitness: Workout Updates

04 NOV 2008:

Workout: weights day

Backsquats, sets of 5 (using a barbell)

- 20 kg
- 30 kg *20 kg + 20 lb*
- 35 kg
- 40 kg
- 45 kg
- 50 kg max
- 45 kg - 2 additional sets of 5

Military Press, sets of 5 (using a barbell)

- 15 kg
- 20 kg
- 22 kg push press x 3 sets of 5

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05 NOV 2008

Workout: "Cindy, Part 2"

As Many Reps As Possible in 20 Minutes:

- 5 x wall-ball
- 10 x box jump
- 5 x KB swing

10 Reps Done

KB weights:

- 20 kg x 1 set
- 16 kg x next 5 sets
- 12 kg x last 4 sets

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10 NOV 2008

Workout: "Helen"

3 Rounds of:

- Run 400 m
- 21 KB swings
- 12 pullups

For time.

Time: 13:14 (5 sec slower than October)

KB weight: 12 kg

I should mention that Scott taught this class, and our warmup was pretty intense. One half of the class would hold a squat while the other half did 10 squats in time, then they would hold the squat while our half did 10 squats, then we alternated with 9, 8.

Same deal with pushups, except you held a plank while the other side was working. 10, 9, 8...

Then we ran 400 m before starting the workout. We paired up for the workout, and I volunteered to go first! I hate waiting to be tortured!

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11 NOV 2008

For Veteran's Day, we did a special "Veteran's Day" workout known as "Josh", to honor a fallen soldier who was a Crossfit-er, too.

For time, do:

- 42 pullups
- 21 OHS (overhead squats)
- 24 pullups
- 12 (?) OHS
- 18 pullups
- 9 OHS

Time: 7:04 (I did jumping pullups, which Fran said she preferred to rubber band-assisted pullups).