Training

Wednesday 25-Jan-12, Jamaica

2012-01-29T17:54:00.000-08:00

Misc. chest, bicep, pull-up routine while on Vacation

Saturday 21-Jan-12, Huntsville st. park

2012-01-23T18:39:00.000-08:00

26.2 mi. trail run

19-Jan-12, LSRF

2012-01-19T17:46:00.000-08:00

8 x 3 band bench (95)

3 x 12 chin-ups
3 x 12 seated DB press

For time (10:57)

buy in: 50 push-ups

4 rounds (53lb. KB)
10 x S.D.L.H.P
10 x push press ea. arm

by out: 50 push ups

Wednesday 18-Jan-12, LSRF

2012-01-18T17:23:00.000-08:00

5k run

AMRAP (6)

10 x hand release push-ups
8 x box jumps 30"
6 x O.H. Squat (95)

Tuesday 17-Jan-12, LSRF

2012-01-17T18:58:00.000-08:00

1 rep max press (150)

KB bent row 3 x 20
Wide grip bench (155) 3 x 10

BB upright row (65) 3 x 20
Dips 3 x 10

Monday 16-Jan-12, LSRF

2012-01-17T18:57:00.000-08:00

Trap bar D.L. 3 x 10

A1. K.B. eagle squat 3 x 10

A2. Weighted GHR 3 x 10

AMRAP in 10 min. of:

Plate O.H. squat x 10

D.U. x 20

Burpee x 5

Thursday 12-Jan-12, Lingen

2012-01-17T18:56:00.000-08:00

5k jog

Tuesday 10-Jan-12, Crossfit Twente

2012-01-17T18:55:00.000-08:00

TABATA Fight gone bad (313 reps)

Saturday 7-Jan-12, Bandera

2012-01-07T18:16:00.000-08:00

25k trail race

Thursday 5-Jan-12, LSRF

2012-01-05T17:44:00.000-08:00

10 x 3 bench (95) with chains

3 x 10 box H.S.P.U's
3 x 20 inverted bar raises

1, 2,3,4,5,6,7,8,9,10 KB snatch (53) ea. arm
1, 2,3,4,5,6,7,8,9,10 chin-ups

Wednesday 4-Jan-12, LSRF

2012-01-04T18:53:00.000-08:00

5 rounds:

45sec. on 15sec. rest

row
burpees
jump rope
bike
bench side overs

Tuesday 3-Jan-12, LSRF

2012-01-04T18:50:00.000-08:00

6 x 2 press (135, 125)

Wide grip pull-ups 3 x 10
fall through push-ups 3 x 20

Side arm DB (60) row 3 x 8
Wide Dips 3 x 10

Triceps and Abs

Monday 2-Jan-12, LSRF

2012-01-02T15:24:00.000-08:00

10:00

4 x 300m sprints

3 x 10 thrusters (115)

10 rounds:
20 x KB (70) swings
20 x jumping lunges

13:00

5k run
3 x 10 O.H. squat (1 x 115, 2 x 135)

Saturday 31-Dec-11, Hunstville st. park

2012-01-02T15:23:00.000-08:00

6.5 mi run (55min.)

8.5 mi jog

Friday 30-Dec-11, LSRF

2012-01-02T15:22:00.000-08:00

5 x 3 squat (250)

high bar prowler push w/225 lbs. 3 x 50 yrds.

O.H. step ups (1 x bar, 2 x 95)

Thursday 29-Dec-30, LSRF

2012-01-02T15:18:00.000-08:00

30 sec. double KB (35) push press (79 total)

3 x 50 push-ups
3 x 15 reverse BB row (135)

AMRAP 10 min. (7)
10 x chin-ups
20 x DU's
5 x burpees

Tuesday 27-Dec-11, CrossFit 403

2011-12-28T19:49:00.002-08:00

Snatch 3 x 3 (95)

For time: 22:49

3 rounds:
row 200m
20 x pull-ups
row 200m
20 x push-ups (hand release)
row 200m
20 x sit-ups
row 200m
20 x squats

Sunday 25-Dec-11, Coronation

2011-12-28T19:49:00.001-08:00

10 mi. run

Saturday 24-Dec-11, CF 403

2011-12-25T12:52:00.000-08:00

Found a great box in Airdrie AB. CrossFit 403. Stopped in for a quick workout on the way to Coronation.

For reps (175)

1min. box jumps
1min. hang cleans (115)
1min. front squat (115)
1min. burpees
1min. push jerk (115)

Thursday 22-Dec-11, Ice Climbing - Kananaskis AB - King's Creek

2011-12-25T12:25:00.000-08:00

Made it out for a great day of Ice climbing in Kananaskis coutnry. King's Creek climbing area.
It was Miluska's first time on ice. In Fact first time with crampons. J. Mills of Canadian Rockies Alpine Guides (CRAG) was great as always to support her. She did well, never really scared. If I'm lucky she may even go again soon.
sp

Miluska ready

Getting the hang of it

J. and Shawn

Miluska - her last climb of the day

Wed. 21-Dec-11, CF Canmore

2011-12-25T12:23:00.000-08:00

For time: 17:03

row 1000m

15DL (205)
15T2B
12DL (205)
12T2B
9DL (205)
9T2B
6DL (205)
6T2B
3DL (205)
3T2B

row 1000m

Monday 19-Dec-11, LSRF

2011-12-19T18:49:00.002-08:00

speed DL - 135 with bands

3 x 10 rope jump overs
3 x 20 DB (60) goblet squats

for time (12:24)

20 x burpees

3 rounds:
50 x KB (53) swings
50 x Double unders

Sunday 18-Dec-11, Woodlands waterway

2011-12-19T18:49:00.001-08:00

5 k run

Saturday 17-Dec-11, LSRF

2011-12-19T18:48:00.002-08:00

Skill work: Handstand walks, ring muscle ups

Friday 16-Dec-11, LSRF

2011-12-19T18:48:00.001-08:00

Front squat x 1rm

High bar prowler sprint 3 x 30yds

Elev. jumping split lunge 3 x 30

Wide stance back squat 3 x 8

Thursday 15-Dec-11, LSRF

2011-12-19T18:47:00.000-08:00

Seated B.B.O.H. press with chain 10 x 3

A1. Bar muscle up 3 x 6

A2. Fat grip D.B. row 3 x 10

On the min. every min for 15 min.

Pull up x 5

Push up x 10

Sit up x 15

Wednesday 14-Dec-11, LSRF

2011-12-14T17:13:00.000-08:00

4 rounds:

run 800m
30 x weighted decline Russian twists
20 x prisoner box jumps
20 cal. row or bike
20 x burpees

Tuesday 13-Dec-11, LSRF

2011-12-13T19:00:00.000-08:00

1 rep max Bench press with chains (155 + 65)

BB bent row 3 x 10
KB (44) 1 arm press 3 x 8 ea. arm

pull-ups 3 x 20
ring push-up 3 x 20

Monday 12-Dec-11, LSRF

2011-12-12T18:41:00.001-08:00

10 x 1 42" box jump

3 x 20 KB (53) band swings
3 x 15 GHD

for time: 12:45
4 rounds:

run 200m
10 x DL (225)
20 x 24" box jump

Saturday 10-Dec-11, Hunstville st. park

2011-12-11T08:42:00.002-08:00

20mi. trial run

Friday 9-Dec-11, LSRF

2011-12-11T08:42:00.001-08:00

Fat grip sumo d.l with chain 5 x 1 (255)

A1.O.H. walking lunge 3 x 30

A2.Elev. B.B.D.L. 3 x 15

Thursday 8-Dec-11, LSRF

2011-12-11T08:41:00.000-08:00

K.B. see saw press 3 x 40

A1. Inverted row 3 x 15

A2.D.B. bench press 3 x 12

3 rounds for time of:

Pull ups x 30

Push ups x 50

Double unders x 70

Wednesday 7-Dec-11, LSRF

2011-12-11T08:40:00.000-08:00

4 rounds of:

Bench vault overs x 40

Jump rope x 2min

Ball slam x 40

Jump rope x 2min.

K.B. swing x 40

Jump rope x 2min.

Tuesday 6-Dec-11, LSRF

2011-12-06T18:09:00.000-08:00

Fat grip Bench press 5 x 1 (185)

A1.Inc. D.B. bench 3 x 8 (60 DB)

A2.Fat grip pull up 3 x 8

B1.Prone lateral D.B. shoulder raise 3 x 15 (10 DB)

B2. push up 3 x 20

practice handstand walks

Monday 5-Dec-11, LSRF

2011-12-06T18:08:00.000-08:00

16′s in 1 x 3

A1.B.B. thruster 3 x 15 (95)

A2.Back ext 3 x 20

Rungs & Ladders

Goblet squat 1->10 (50 DB)

Sumo D.L. 10->1 (225)

Saturday 3-Nov-11, Hunstville st. park

2011-12-06T18:07:00.000-08:00

17 mi. trail run (3hrs.)

Thursday 1-Dec-11, LSRF

2011-12-01T18:31:00.003-08:00

10 x 3 band bench press (95)

3 x 10 press (95)
3 x 10 BB bent row (135)

AMRAP (9)

5 x burpees
5 x DB (50) snatch ea. arm

Tuesday 29-Nov-11, LSRF

2011-12-01T18:31:00.001-08:00

Press 5 x 3

A1.Wide grip pull up 3 x 15

A2.D.B. floor press 3 x 8

B1.Scarecrows 3 x 12

B2.Inc. B.B. bench 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Sunday 27-Nov-11, Hunstsville st. park

2011-12-01T18:28:00.000-08:00

15mi trial run

Saturday 25-Nov-11, LSRF

2011-12-01T18:16:00.000-08:00

practice with Hand Stand Walks

Friday 25-Nov-11

2011-11-25T15:49:00.001-08:00

Deadlift up to 315

low bar prowler 3 x 50 yrds.

OH squat 3 x 10 (95)

Thursday 24-Nov-11, turkey trot

2011-11-25T15:48:00.001-08:00

10k Turkey Trot run

Wednesday 23-Nov-11, LSRF

2011-11-25T15:46:00.000-08:00

4 rounds of:

run death loop (800m)
15 x over box jumps
15 x weighted incl. situps
15 x burpees
15 x GHD's
static stretch

Tuesday 22-Nov-11, LSRF

2011-11-25T15:44:00.000-08:00

Bench press x 1rm

A1.Neutral grip pull up 3 x 12

A2.D.B. curl & press 3 x 10

B1.B.B. upright row 3 x 15

B2.Neutral grip D.B. bench 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Monday 21-Nov-11, LSRF

2011-11-25T15:43:00.000-08:00

3 rounds of:

K.B. swings x 20

Sprint x 100m

5 rounds of:

Prisoner lunge x .60

M.C. x .60

Row x .60

Squat thrust x .60

Bike x .60

Rest x .60

Saturday 19-Nov-11, Huntsville st. park

2011-11-20T15:52:00.001-08:00

13mi. trail run

Friday 18-Nov-11, LSRF

2011-11-20T15:51:00.000-08:00

OH Squat max (165)

3 x 10 DL

2 x 20 elev. handing KB squats

Thursday 17-Nov-11, LSRF

2011-11-20T15:50:00.002-08:00

B.B.O.H. press 3 x 15

A1.Chin up 3 x 15

A2.Weighted dips 3 x 10

Tabata x 8min. of:

K.B.S.D.L.H.P.

Push up

Rest 2 min.

Tabata x 8min of:

Double unders

Burpees

Wednesday 16-Nov-11, LSRF

2011-11-20T15:50:00.001-08:00

3 rounds:

run 800m
50 burpees

Tuesday 15-Nov-11, LSRF

2011-11-20T15:49:00.000-08:00

1 rep. max wide grip press (120)

DB row

Chin-ups

Monday 14-Nov-11, LSRF

2011-11-20T15:47:00.000-08:00

Band box squats

40 x manmakers (40 db)

Saturday 12-Nov-11, LSRF

2011-11-12T22:21:00.002-08:00

Front squat 3 x 5 (135)

Seated press w/chains 5 x 3

butterfly kip pull-ups 3 x 10

push press (95) 3 x 10

Friday 11-Nov-11, Hosuton race track

2011-11-12T22:21:00.001-08:00

11k Energizer race

Thursday 10-Nov-11, LSRF

2011-11-12T22:20:00.000-08:00

3 sets of:

Close grip bench x 10

Normal grip bench x 10

Wide grip bench x 10

A1. Inverted row 3 x 15

A2. Alt. med ball push up 3 x 20

---------

4 rounds for time of:

K.B. press right arm x 10

K.B. press left arm x 10

K.B. high pull snatch x 20

K.B. sprint x 50m

Wednesday 9-Nov-11, LSRF

2011-11-12T22:19:00.000-08:00

5 rounds:

50yrd. bear crawl
lateral jumps x 50
row 300m
leg raises x 20
burpees x 20

Tuesday 8-Nov-11, LSRF

2011-11-12T22:17:00.000-08:00

Rev. band bench press x 1rm

A1. Inc. D.B. bench 3 x 8

A2. B.B. bent row 3 x 5

B1. Alt. D.B. flat bench press 3 x 20

B2. Behind the neck pull up 3 x 10

C1.Tricep work 3 x 20

C2. Ab work 3 x 20

Monday 7-Nov-11, LSRF

2011-11-12T22:16:00.000-08:00

100m sprints 10 x 1

A1. K.B. band swings 3 x 15

A2. Pistols 3 x 8 each leg

AMRAP in 10 min.

Deadlift x 5

Burpee box jump x 6

Goblet squat x 7

Saturday 5-Nov-11, Hunstville, LSRF

2011-11-06T17:34:00.002-08:00

6.5 mile trail run

--------------------

3 rounds 'Fight gone bad'
KB (70) S.D.L.H.P, Row, KB (70) swings, DU's, bar push press

Friday 4-Nov-11, Texas Rock Gym

2011-11-06T17:34:00.001-08:00

Rock Climbing

Thursday 3-Nov-11, LSRF

2011-11-06T17:33:00.001-08:00

3 rounds of:

Max pull ups

Rest 1 min.

Max K.B. push press

Rest 1 min.

A1. Close grip bench 3 x 15

A2.D.B. curl & press 3 x 10

For time:

Burpee x 10,9,8,7,6,5,4,3,2,1

Chin up x 1,2,3,4,5,6,7,8,9,10

*do 10 burpees and then 1 chin up and so on*

Wednesday 2-Nov-11, LSRF

2011-11-06T17:31:00.000-08:00

4 rounds of:

Burpee ball slam x 10

Run x 400m

Band jumps x 25

Row x 300m

GHD situps x 20

Tuesday 1-Nov-11, LSRF

2011-11-06T17:28:00.000-08:00

Seated press x 1rm

A1. C2B pull up 3 x 20

A2. D.B. neutral grip bench 3 x 10

B1. B.B. upright row 3 x 20

B2. K.B. push press 3 x 15

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

31-Oct-11, LSRF

2011-10-31T18:36:00.000-07:00

3 x 20 back squat (115)

3 x 50 yrd. low bar prowler push

3 x 10 GHD

For time: 16:22

100 KB swings (53)
100 Double unders
100 sprinter situps
run 400m

Monday 10-Oct-11, LSRF

2011-10-11T12:42:00.001-07:00

Band box squat 8 x 3

3 Rounds: .45 sec work/ .15 sec rest

Sumo DL (135/ 95)

Burpee

Row

Rest 5 min.

3 Rounds: .45 sec work/ .15 sec rest

Squat

Prisoner lunge

Row

Friday 7-Oct-11, LSRF

2011-10-11T12:41:00.000-07:00

Box squat 1 rep. max (225)

3 x 15 KB elev. DL
3 x 50 yr. prowler

3 x 8 ea. leg pistols
2 x 10 GHD

Thursday 6-Oct-11, LSRF

2011-10-11T12:39:00.000-07:00

KB (26) press - 3 rounds 60 sec. on/off

for time (11:44)

10,9,8,7,6,5,4,3,2,1 Chin-ups
2,4,6,8,10,12,14,16,18,20 push-ups

Wednesday 5-Oct-11, LSRF

2011-10-11T12:37:00.001-07:00

3 Rounds:

Death loop x 2

BB Russian twists x 20

Back bridge x 10

GHD sit up x 20

KB pull through x 15

Tuesday 4-Oct-11, LSRF

2011-10-11T12:36:00.000-07:00

Bench press x 1 rm

A1. BB floor press 3 x 5

A2. DB bent row 3 x 12

B1. Ring dips 3 x 20

B2. Behind neck pull up 3 x 8

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Tuesday 16-Aug-11, Home

2011-08-17T06:41:00.000-07:00

Row 10k

Saturday

2011-08-15T18:18:00.001-07:00

7 mi trail run

3 x 5 squat clean + thruster (135)

Thursday 11-Aug-11, home

2011-08-11T20:01:00.001-07:00

for time (10:29)

3 rounds:

row 400m
20 x KBSDLHP (50lbs.)
20 x Du's

Wednesday 10-Aug-11, LSRF

2011-08-10T18:29:00.004-07:00

5 rounds:

3 x hill sprints forward
3 x hill sprints backward
300m row
20 cal. bike
8 x Med ball throw for height
20 x ea. leg lateral jumps

Tuesday 9-Aug-11, home

2011-08-10T18:29:00.003-07:00

run 10k

Saturday 6-Aug-11 to Sunday 7-Aug-11

2011-08-10T18:29:00.001-07:00

CF L1 certification

Thursday 4-Aug-11, home

2011-08-10T18:28:00.001-07:00

4 rounds:

20 x KB (50) swings
sprint 150m

5 rounds:

25 DU's
30 lunges
run 500m

Wednesday 3-Aug-11, home

2011-08-10T18:27:00.000-07:00

run 10k

Tuesday 2-Aug-11, CF Wichita

2011-08-02T20:31:00.000-07:00

DROM warm-up

3 x 10 KBSDLHP
3 x 10 box jumps

---------------------

for time: 5:30
5 rounds

7 x DL (250)
21 x DU's

------------------------

5 x 3 OH squat (95, 95, 95, 115, 135)

Saturday 30-July-11

2011-07-31T16:29:00.000-07:00

run 3.5 mi.

Friday 29-July-11, CFNH

2011-07-31T16:28:00.000-07:00

2 rounds:

row 800m
run 600m
20 x skin the cat
10 x atomic situps w/roll
200m run w/ jump rope
20 x v up rolls

Thursday 28-July-11, LSRF

2011-07-28T16:50:00.001-07:00

10 x 2 band bench (105)

3 x 10 wide grip bench (155)
seated bent row DB (20)

1,2,3,4....10
KB (53) clean and press
chin-ups

Wednesday 27-July-11, LSRF

2011-07-27T19:24:00.000-07:00

3 rounds:

200m, 400m, Death loop
10 x bridge push-ups
10 x burpees
20 x box jumps
20 cal. bike
30 cal. row
30 x speed skaters

Tuesday 26-July-11, LSRF

2011-07-26T19:02:00.000-07:00

1 rep max seated press (145)

KB (53) bench 3 x 10
inv. row 3 x 12

DB (50) incl. bench 3 x 10
BB bent row (185) 3 x 6

Monday 25-July-11, LSRF

2011-07-25T17:55:00.000-07:00

8 x 1 box squat jumps

3 x 6 box squat (12" box) (155)

2 x 10 GHR

For time: 13:44
4 rounds:

20 x weighted overhead lunge (45)
50 x double unders
20 x Russian KB swings (70)

Sunday 23-July-11, home

2011-07-24T20:38:00.000-07:00

3 mi run

Saturday 23-July-11, LSRF

2011-07-24T20:36:00.000-07:00

Olympic lifting class (power and hang clean)

For time: 16:58

10 x hang clean (115)
20 x t2b
10 x hang clean
run 200m
10 x hang clean
20 x pull-ups
10 x hang clean
20 x box hand stand push-ups

Thursday 21-July-11, LSRF

2011-07-24T20:35:00.000-07:00

Bench press 3 x 20 (135, 135, 125)

A1. DB hang snatch 3 x 5 ea. arm (45)

A2. DB seated clean and press 3 x 6 (30)

AMRAP in 10 min: 20:10

Burpee box jump x 5

C2B pull up x 7

Push press x 9

Wednesday 20-July-11, LSRF

2011-07-24T20:34:00.000-07:00

4 rounds:

run death loop (875m)
100 DU's

Tuesday 19-July-11, LSRF

2011-07-19T18:24:00.000-07:00

Max band bench press (150)

A1. C2B pull-ups 3 x 15
A2. fall through push-ups 3 x 20

B1. BB standing row 3 x 15
B2. Dips 3 x 15

tri work

Monday 18-July-11, LSRF

2011-07-18T18:30:00.000-07:00

Band DL (155) 8 x 2

Romania split squat w/bar 3 x 8ea. leg
GHR 3 x 10

for time (20:10)
3 rounds:
DB (50) thrusters x 20
box jumps x 20
run 200m

Saturday 16-July-11, LSRF

2011-07-18T18:29:00.001-07:00

3 mi. run

OLY lifting class (press jerk)

5 rounds:
10 x pull-ups
10 x burpees
deathloop

Thursday 14-July-11, LSRF

2011-07-18T18:28:00.000-07:00

Seesaw KB press 3 x 40 (35lb.)

A1. BB bent row 3 x 15

A2. DB floor press 3 x 12

10 Rounds for time:

Chin up x 10

Push up x 10

Wednesday 13-July-11, LSRF

2011-07-18T18:24:00.000-07:00

Lateral burpee x 10 x 20 x 30

Kneeling jump x 10 x 20 x 30

OH pass through x 10 x 20 x 30

Box jump x 10 x 20 x 30

Bridge push up x 10 x 20 x 30

Monday 11-July-11, LSRF

2011-07-11T18:45:00.000-07:00

3 x 400m sprints

3 x 10 GHD
3 x 8 ea. leg pistols

AMRAP 10min. (9)

10 x KB (53) swings
15 x air squats
20 DU's

Saturday 9-July-11, Huntsville, LSRF

2011-07-11T18:43:00.000-07:00

6.5 mi trail run

3 x 15 ea. arm KB (53) snatch
3 x 10 DB (30) curl and press

1500m row
200 DU's

Friday 8-July-11, LSRF

2011-07-11T18:42:00.000-07:00

Deadlift (335)

400m lunges

3 x 10 GHD
3 x 10 elevated KBDL (88)

Wednesday 6-July-11, LSRF

2011-07-07T18:20:00.003-07:00

3 rounds:
3 x 5 burpees, 30 MC

3 rounds:
run death loop
row 500m
bike 40 cal.

Tuesday 5-July-11, LSRF

2011-07-07T18:20:00.001-07:00

Press 1 rep max (150)

Dips 3 x 20
High pull snatch 3 x 10

DB bench 1 arm 3 x 12 (60)

Thursday 29-June-11, LSRF

2011-07-07T18:19:00.000-07:00

wide grip bench
BB inverted row
DB row

30, 20, 10

Pull-ups
push-ups
run 200m

Tuesday 28-June-11, LSRF

2011-06-28T19:52:00.000-07:00

Bench press 8 x 1 heavy (200)

A1. Neutral grip pull up 3 x 10

A2. Neutral grip DB decline bench press 3 x 12

B1. BB upright row 3 x 10

B2. Incline push up 3 x 25 (60)

C1. Tricep work 3 x 10

C2. Ab work 3 x 20

Monday 27-June-11, LSRF

2011-06-28T19:50:00.000-07:00

10 x 2 band front squats
10 x 20s band sprints

For time: 5, 10, 15, 20 reps of:

KB ‘Russian’ swings

Burpee

* End with Double unders x 200*