Sunday

081228


Due to my overwhelming schedule, posting here has now gotten hectic.

I am discontinuing the posting at this present time. Check back often for updates.

For your current workouts you can find thousands at Crossfit.com and through their

affiliate page. Crossfit York also has a workout page. Sorry for any inconvience.

Saturday

081227

95# Thruster 5 reps
95# Hang Power Clean 7 reps
95# Sumo Deadlift High Pull 10 reps

Amrap in 20 minutes. Post rounds completed to comments.

At Home

300 Walking Lunge
100 Sit-ups

For time. Post time to comments.

main workout courtesy of Crossfit.com

Friday

081226

Run 800m

4 Rounds for time. Rest approx. 3 minutes between rounds. Post times to comments.

At Home

Run 800m

4 Rounds for time. Rest approx. 3 minutes between rounds. Post times to comments.

Thursday

081225

Rest Day

At Home

Rest Day


Celebrate your Christmas how you see fit!

Wednesday

081224

5 minutes Double unders
5 minutes Burpees
3 minutes Double unders
3 minutes Burpees
1 minute Double unders
1 minute Burpees

Post reps completed for each and total.

At Home

5 minutes Jump tucks
5 minutes Burpees
3 minutes Jump tucks
3 minutes Burpees
1 minute Jump tucks
1 minute Burpees

Post reps completed for each ant total.

courtesy of Crossfit Extreme

Tuesday

081223

5 Burpie Clean & Jerk 115#
10 Burpie Pull-ups

5 Rounds for time.

Post time to comments.

At Home

300 Box Jumps

For time. Post time to comments.

2 days remain. . . . . .

Monday

081222

65# Overhead Squat
Push-ups
Sit-ups

10 reps each.

Amrap in 20 minutes. Post rounds completed to comments.

At Home

Jumping Squats
Push-ups
Sit-ups

15 reps each.

Amrap in 20 minutes. Post rounds completed to comments.

Sunday

081221

Rest Day

At Home

Rest Day

Saturday

081220

"Crossfit Total"

Press
Squat
Deadlift

Post loads to comments.

At Home

2 minutes of :

Mountain Climbers
Jumping Squats
Superman Planks
Jumping Sit-ups
Rest 4 minutes

1 minute of :

Mountain Climbers
Jumping Squats
Superman Planks
Jumping Sit-ups

Post reps complete for each exercise to comments.

Friday

081219

65# Thruster 75 reps

For time. Post time to comments. Compare to 080825.

At Home

50 Squats
400m Run

5 Rounds for time. Post time to comments. Compare to 080825.

Thursday

081218

95# Press 10, 9, 8. . . .2, 1
95# F. Squat 1, 2. . . .8, 9, 10

For time. Post time to comments.

At Home

100 Push-ups

For time. Post time to comments.

Wednesday

081217

Rest Day

At Home

Rest Day

Here is your recipe for performance & a disease free life. Compare to that of the U.S.D.A. and post thoughts to comments.

Tuesday

081216

Power Snatch

3-3-3-3-3

Pull from just above the knee, snatch into place. Increase weight with each round. Post loads to comments.

At Home

Run 800m
30 Sit-ups
Run 800m
30 Sit-ups
Run 800m
30 Sit-ups

For time. Post time to comments.

Monday

081215

100 Pull-ups

For time. Post time to comments.

At Home

75 Push-ups
75 Squats

3 Rounds for time. Post time to comments.

Sunday

081214

"Pain Church"

20, 19, 18 . . . . 3, 2, 1 of :

3/4 Body weight Front Squat
3/4 Body weight Push Jerk
Push-ups

Complete all reps for each exercise before moving to the next exercise. For time. Post time to comments.

"Pain Church"

20, 19, 18 . . . . 3, 2, 1 of :

Jumping Squats
Jumping Sit-ups
Push-ups

Complete all reps for each exercise before moving to the next exercise. For time. Post time to comments.

11 days remain . . . .

Saturday

081213

Rest Day

At Home

Rest Day

Friday

081212

24" Box Jump 50 reps
185# Deadlift 21 reps
Pull-ups 30 reps

3 Rounds for time. Post time to comments.

At Home

Box Jump 50 reps
Supermans 21 reps
Push-ups 30 reps

3 Rounds for time. Post time to comments.

courtesy of Crossfit.com

Thursday

081211

"Erin"

40# Dumbbell Split Clean 15 reps
Pull-ups 21 reps

5 Rounds for time. Post time to comments. Compare to 081009.

At Home

75 Box Jumps
75 Squats
75 Jumping Jacks
75 Mountain Climbers

For time. Post time to comments. Compare to 081009.

Wednesday

081210

"Annie"

50, 40, 30, 20, & 10 reps of:

Double Unders
Sit-ups

For time. Post time to comments.

At Home

"Annie"

50, 40, 30, 20, & 10 reps of:

Double Unders
Sit-ups

For time. Post time to comments.

courtesy of Crossfit.com 081209

Tuesday

081209

Rest Day

At Home

Rest Day

Monday

081208

275# Deadlift 5 reps
Burpees 10 reps

5 Rounds for time. Post time to comments.

At Home

Tabata 20 seconds on 10 seconds off of:

Sit-ups
Push-ups
Squats

Post reps completed per round and total to comments.

The workout above is from the Crossfit Games, it is the weight the men used. Have fun!!
The image I chose for this day is to signify my getting older by one more year, I celebrate my 28th birthday today. Yeah ;)

Sunday

081207

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Try to increase weight with each round. Go from 1 press to 3 push press to 5 push jerk with same weight. Try not to put bar down through cycle. Post loads to comments.

At Home

Run 10k

For time. Post time to comments.

Saturday

081206

150 Burpees

For time. Post time to comments.

At Home

150 Burpees

For time. Post time to comments.


Take a look at this photo. Isn't it rather sad the development of our youth, our impending future? What measures can we take as a society to end this cruelty to ourselves? Post your thoughts on this to comments. I want to know your feedback in regards to our nutritional upbringing and co-existence.

Friday

081205

Rest Day

At Home

Rest Day

Thursday

081204

50# DB Walking Lunge 10 Alternating Steps
50# DB Swing 15 reps

5 Rounds for time. Post time to comments.

At Home

Walking Lunge 50 steps
Jumping Squat 50 reps

3 Rounds for time. Post time to comments.

courtesy of Crossfit.com

Wednesday

081203

"The Chief"

135# Power Clean 3 reps
Push-ups 6 reps
Squats 9 reps

Max Rounds in 3 minutes. Rest 1 minute. Repeat for a total of 5 cycles. Compare to 081104. Post rounds completed to comments.

At Home

20, 19, 18, . . . . . .3, 2, 1 of:

Squats
Push-ups
Sit-ups

For time. Post time to comments. Complete all reps for each exercise then move to next rep scheme. 2o on all then 19 on all and so on. Compare to 081104

Tuesday

081202

Deadlift

3-3-3-3-3

Try to increase weight each round. Post weight used to comments.

At Home

100 Box Jumps
100 Bench Dips

For time. Post time to comments. Use stairs or a good ledge for exercises.

23 days remain.....