redcheerio
New member
- Joined
- Jun 8, 2011
- Messages
- 912
- MBTI Type
- ENTP
- Enneagram
- E9
Summary for Week of 9/19 - 9/25
Mon 9/19
Tues 9/20
Thurs 9/22
Fri 9/23
Sat 9/24
Mon 9/19
Basic Home Session
5 rounds, each round:
15 pushups from knees (concentrate on form)
20 "back-ups"
20 sit-ups
10 chair dips
Finished the 5 rounds in 9:08.
Tues 9/20
This morning's 6 am CrossFit:
10 rounds, each round 1 rep less than the previous, so 10-9-8-7-6-5-4-3-2-1 reps of each exercise per round:
2 for 1 wall balls (I used a 6 lb ball)
apparatus sit-ups
box jumps (20" box)
Time to complete the 10 rounds; 15:38.
Thurs 9/22
6 am CrossFit class, WOD:
3 rounds, 21-15-9 reps (21 reps each move first round, 15 reps ea 2nd round, 9 reps 3rd)
dead lifts (105 lbs)
handstand pushups
(crap, I forgot to record my time again)
Fri 9/23
Home Workout
1000 rope jumps
20 stair lifts, ea leg
5 rounds:
5 chest/chin to bench pushups
20 backups
20 situps
10 chair dips
Completed the 5 rounds in 9:58.
Sat 9/24
CrossFit
As part of the warm-up, we did 5 sets x 3 reps of back squats: 65lb, 75, 85, 95, 105lb.
WOD, 3 rounds for time:
400m run (total 1200m run)
21 kettle bell swings (35lb KB) (total 63 KB swings)
12 pull-ups (medium band) (total 36 pull-ups)
Completed the three rounds in 13:08.