Saturday, December 20, 2008


Alright so I missed the past couple of days. Well I didn't workout 12/18/08, but I did do the Crossfit WOD yesterday the 19th. I did some substitutions, but I tried to get it as close as possible to the Filthy Fifty of Crossfit. Here's the workout:

Run 800 meters
50 pullups
50 dumbbell swings (35 lbs)
50 push press (45 lbs)
50 Supermans
50 knees-to-elbows
50 walking lunges
50 thrusters with One 30lb dumbbell
50 burpees
50 double unders

Today the workout I will be doing is similar to the Crossfit WOD, but without rest between rounds. I'll be doing

4 rounds:
Run 800 meters
20 burpees or 50 double unders

Wednesday, December 17, 2008


Alright, well I missed working out last night. However today I woke up hungover and proceeded to not follow through with the assigned Crossfit WOD; instead what I did was a hybrid workout. The workout was:

5 rounds for time of:
5 reps Power Cleans (135 lbs)
10 burpees

5 minute rest

3 rounds for time of:
10 single arm dumbbell snatches (10 each arm of 35 lbs)
10 dumbbell swings

Have a goodnight!

Monday, December 15, 2008


Hey, well today is going to have to be a quick workout, I'll be heading to the Trail of Lights sometime after work and therefore have to squeeze in as quick of a workout as I can. I'm planning on doing the Crossfit WOD which is:

5 rounds for time of:

5 reps 275 lb deadlift
10 burpees

I'm not too sure if I can deadlift that much for that amount of reps, so I may scale the weight to allow me to get both a strength workout, but an anaerobic workout as well. Heres the video of Miguel Flores, a fallen Crossfit trainer, doing the workout. Much respect.

CrossFit Games - Miguel - Deadlift Burpee WOD from CFSD Wink on Vimeo.

Sunday, December 14, 2008


Today wasn't such a good day. I woke up with very little sleep and was very tired. I took a little nap before working out. Here's what today's workout entailed:

7 rounds for time of:
21 push press (75 lbs)
21 back extensions

with a small 7 minute break I then went into this quick workout

21-15-9 reps:

35 lb dumbbell snatch (each arm)
35 lb dumbbell swing

Saturday, December 13, 2008


Alright, well this is the first day of school freedom for me, and I haven't had a chance to workout yet, but I was able to give a workout to my friends for the day. So for today Crossfit had this posted:

Run a 10k = 6.2 miles

However, the workout I gave Jake and Javi was:

21 dumbbell snatches each arm (35 lbs)
21 dumbell swings (35lbs)
21 pullups

then proceed with 14 reps of each exercise, then 7 reps

Well I hope to get to the gym soon, we'll see if this Chipotle settles in my stomach.

Friday, December 12, 2008


I was initially going to go through with the Crossfit Workout of the Day which is

3 rounds for time of:
50 box jumps (24" box)
21 deadlifts (185 lbs)
30 pullups

However, I still have my final today so I needed to do something that was going to get me in and out of the gym a lot quicker. I ended up doing this.

100 burpees
100 wall balls
partition as needed

Well I have to study just a bit more and then I'll be done for the semester. Wooohooo!

Thursday, December 11, 2008


Today Javi and I did the Crossfit Workout of the Day

The workout was called Nasty Girls, we substituted 21 pullups/21 dips for 7 muscle ups:

3 rounds for time of:
50 Air Squats
21 pullups
21 dips
10 hang power cleans

Now I gotta study for a Finance final exam...


Alright, so this is the first post of many to come on a daily basis. I'm using this to keep track of my workouts, but I'm also hoping that some of you out there might be interested in following my workouts. I try and follow Crossfit; therefore, a lot of my workouts will either be their workout of the day or a variation.


Heavy Bench Press

3 3 3
using a spotter, try and go as heavy as possible while attempting to find your 3 rep max

I followed this with a Crossfit workout:

3 rounds for time of:
500m row
21 dumbbell swings (50 lbs)
12 pullups