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01-Apr-08, 09:01 AM
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#226
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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a fast two mile before fran... nice work!
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01-Apr-08, 09:21 AM
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#227
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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nice work seraph, that is a good time for a 2 mile run! And good job on Fran too!
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01-Apr-08, 10:14 AM
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#228
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks j2bryson and minime, yeah fran was tough after that run!!
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01-Apr-08, 06:50 PM
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#229
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday April 1, 2008
3 Mile Run: 25:59
"L" Pullups 4X5- 5-5-5-5
150 Pushups
300 Sit ups
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02-Apr-08, 07:41 PM
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#230
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday April 2, 2008
2 Mile Run: 17:44
150 Pushups
300 Sit ups
pretty freakin exhausted right now, i was gonna hit the gym but i might listen to my body and leave it at that for today. otherwise i'll post later....
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05-Apr-08, 06:29 AM
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#231
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday April 4, 2008
" Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
55lbsX15-65lbsX12-95lbsX5*
went pretty light on these but it was still a killer, couldn't get the last 4 reps on the last set 
so after that:
BB Curls 3X8- 40lbsX8-60lbsX8-70lbsX8
Skull Crushers 3X8- 40lbsX8-50lbsX8-60lbsX8
BB Shrugs 3X10- 145lbsX10-155lbsX10-165lbsX10
Hammer Curls 3X8- 30lbsX8-35lbsX8-40lbsX8
Crunches 5X25- 25-25-25-25-25
Cable Pushdowns 3X8- 85lbsX8-60lbsX8-65lbsX8
Behind the Back BB Curls (Forearms) 3X10- 95lbsX10-100lbsX10-105lbsX10
Oblique Twists 4X20- 20-20-20-20 (w/ an 18lb body bar)
all in all a decent workout, hadn;t done arms in forever and felt like i should do more after "Gwen" so this is what i came up with!
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05-Apr-08, 06:50 PM
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#232
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Registered User
Join Date: May 2004
Posts: 1,269
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Saturday April 5, 2008
" CrossFit Total"
Back squat, 1 rep 300lbs
Shoulder Press, 1 rep 100lbs
Deadlift, 1 rep 285lbs
= 685lbs
Dips 3X12- 12-12-12
DB Rows 3X8- 45lbsX8-65lbsX8-70lbsX8
well not that great for my first "total" i should have gone heavier on the deads and the shoulder press, neither felt too heavy but the gym was closing so i didn't have time to re-do this. well next time i'll kill this.
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07-Apr-08, 06:36 AM
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#233
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday April 7, 2008
2 Mile Run: 18:22
150 Pushups
300 Sit ups
so far...
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07-Apr-08, 03:19 PM
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#234
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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nice work the last few workouts seraph! I think your crossfit total looks very decent. Strange though that your squat is higher than your deadlift!
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08-Apr-08, 05:16 PM
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#235
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday April 8, 2008
3.2 Mile Run: not sur eon time forgot my watch! doh!!
150 Pushups
300 Sit ups
later...
Shoulder press 1-1-1-1-1 reps 95lbs-95lbs-100lbs-100lbs-105lbs
Push press 3-3-3-3-3 reps 95lbsX3-100lbsX3-105lbsX3-105lbsX3-110lbsX3
Push Jerk 5-5-5-5-5 reps 95lbsX5-105lbsX5-105lbsX5-110lbsX5-120lbsX5
okay that's all...shoulders are done!
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Last edited by seraph; 08-Apr-08 at 10:20 PM.
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09-Apr-08, 08:24 PM
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#236
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Registered User
Join Date: May 2004
Posts: 1,269
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taking a rest day today, been pretty tired all week. just gonna relax tonight.
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10-Apr-08, 10:16 PM
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#237
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Registered User
Join Date: May 2004
Posts: 1,269
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well i took yesterday off and i am taking today and tomorrow off as well, this weekend i'm drilling with the coast guard and ill be back in action monday. i was going to take next week off but i'll be going on vacation in may and i'll hold off until then. but i really need some time off from the gym, gotta listen to your body!
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11-Apr-08, 12:29 AM
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#238
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Yup, gotta obey your body. Enjoy your rest and recovery and come back strong!
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11-Apr-08, 07:35 PM
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#239
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks pierini! ill be back monday!!
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15-Apr-08, 06:18 PM
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#240
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday April 15, 2008
150 Pushups
300 Sit ups
2 Mile Run: 18:57
more to follow...
Squats 3X10- 185lbsX10-205lbsX10-225lbsX10
Deadlifts 3X10- 225lbsX10-225lbsX10-235lbsX5
Balance Ball crunches 3X25- 25-25-25
Body Bar Twists (12lb Bar) 4X20- 20-20-20-20
Box Jumps 3X12- 12-12-12
DB Lunges 3X10- 30lbsX10-30lbsX10-35lbsX10
Seated Leg Tucks 3X25- 25-25-25
Cable Crunches 3X25- 50lbsX25-70lbsX25-80lbsX25
good workout, and a change of pace from i
ve been doing, legs were shakey!
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Last edited by seraph; 16-Apr-08 at 06:13 AM.
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