july 30th.

July 31st.

WO du jour:
Warm up with bands, Indian clubs, and jumping rope.
50-30-20 reps "Bullet proof"

pullups
fig 8 and hold. with 24kg kettlebell
burpees with a high pull with 24kg kettlebells
under 30 mins.

July 30th.
WO du jour:
warm up with Indian clubs.
barbell squats: 6 sets of 10 with 145# speed sets
dumbell cleans: 6 sets of 10 with 55#dumbells
Kettlebell Push press:
12kg 6 rep per min for 4 min.
16kg 6 reps per min for 4 min.
20 kg 6 reps per min. for 4min
July 29th.
WO Du jour:
warm up with Indian clubs, foam roller, and stretch bands.
10 rounds of the following with Xvest at 25lbs.
pull ups
push ups
prisoner squats.
10:13
10 sets of 12kg long cycle 6 reps per min.
July 28th.
WO du jour:
20 mile bike ride on rail trail. 63 min. which is a good time for me, but the weather was good and few on the trail to get in my head lights.
July 27th.
WO du jour:
Indian club and bands warm up:
12kg snatch 100 reps one hand switch
16kg. snatch 100 reps one hand switch
20 kg snatch 50 reps one hand switch
2x2min 20 kg swing

Second session:
5 sets of 20 reps
GHD sit ups and leg extension:

Third session:
Sumo deadlift for speed 6 sets of 10
standing barbell push jerk off rack.
July 25th.
WO du Jour:
25 mile bike at a sold pace. very good weather for a ride first thing in the morning.

July 21st.

July 21st tues.
WO du jour:
A 50 special.

50 "hammer mace" swings.
50 double unders
50 box jumps 18"box
50 Kettlebell swings to over head 24kg. -stop at top
50 walking lunges. knee to floor.
50 jumping pullups
50 KTE that was the handest.
50 push press with 2-12kg as fast a possible
50 GHD back extentions
50 Kettlebell wall ball with 12kg (no I did not hit the wall,just high enough.
27 min. good quick workout.

July 20th.

July 20th Monday:

WO du jour:
Morning: warmup with Indian clubs and bands.

8 mins 16kg snatch at 14 reps per min. Felt real good as my chalking in getting better so I don't trash my hands.


rest 10 min.
barbell dead lifts up to 350 lbs lots of singles for speed.
GHD situps 3 sets of 20.

second session:

Pullups and Kettlebell push press with 20kg.

July 19th

WO du jour:

1.5 mile easy run to warm up then 8 hill repeats followed by 50 16kg swings each repeat.

July 18th.

WO du jour:

25 mile bike ride at a solid pace. very good ride early in the morning.

july 18th.

July 18th.



WO du jour:

25 mile bike ride in morning. Great weather, light wind and lots of sun. Good solid pace.



I was reading this morning on the Internet news of 10 ways to save money. One of the suggestions was to not join a heath club or gym that requires a contract for a year. 80% of people who use gyms, only use the facilities infrequently or only a few times in a year and still pay for a years membership. So if you join a gym make sure you can pay as you go or don't buy in because you are supporting a gym that a few members are benefiting. This is the norm. Besides, most people who use gyms don't get the results the owners claim you can achieve anyway. If you don't believe me, just look at the members and see how members look and act fit. Case closed.


July 17th.


warm up: heavy bag and Indian clubs. 50 sit ups 50 push ups


100 Kettlebell snatches 16kg 50 each arm in 2:59

100 box jumps 18"

100 ring pushups

time 10:08
This was a fine Mike Stehle workout from his Jersey kettlebell Club. He has a great program or I would not be using it.



July 16th.

WO du jour:

warm up with Indian club and sludge hammer as a mace.
Set gym Boss for 2 min/2min. but no rest between sets except to pick up the next. 12,16,20 kg for cleans,push jerk, snatch, long cycle for a total of I think 38 mins. work. With the two min. I went for speed so the reps were higher than normal. However, I was maybe a little too much as I felt wasted for too long after.

July 15th.

July 15th. wed.

WO du jour:
moring session: pushups,situps,pullups, heavy bag
tai chi class


afternoon session:
Dumbell press 5 sets of 5 reps 35-60lbs
Dumbell Rowing 5 sets of 5 reps 50-100lbs.
Kettlebell push jerk ladder. 2,4,6,8,10,12,14, reps with 20 kg.


July 14th. Tuesday


WO du jour:
warm up with stretch bands and Indian clubs.
Crossfit "Helen". 400 meter run, 21-24kg kettlebell swing, 12 pull ups for 3 sets.


Second session:
3min/3min. kettlebell snatch @16 reps per min. with 12kg
second set 65 reps each hand. 6:28 time.
2 sets kettlebell swings with 20kg kettlebell for 2 min.


July 13th Monday


WO du jour:


bands and heavy bag warm up especially shoulders. Joint mobility. Light kettlebell swings, side snatches.


10 min. long cycle with 16kg then shifted to 20 kg for another 10 min.
the first 10 min was a pleasure, but as soon as I jumped into the 20kg. the fun was over quickly. the last couple of mins was getting sloppy.
2 sets of GHD situps and back extentions.

July 11th

July11th. sat.


WO du jour:
heavy bag warm up. Stretch bands, Indian clubs and overhead squats


CrossFit "Randy" WOD. That workout is to remember a SWAT operator killed on the job.

75 barbell snatches. AFAP. I have seen it done on the Main site in just under 3 min. However, it was a great session, and high metabolic rate, but it was a little slack on form with the starting position. I decided to do full snatches with full leg depth, which is a little slower but does what is designed to do.


75 good reps in 6 min. 14 sec. it was a great session.


20 mile bike ride after the Randy session. Felt good and not tired. Legs felt strong on the hills.

June back from vaction.

June 10th. Friday

Spent some time on the Munger rail trail in Minnesota while on vacation. The trail is flat, straight, clean and a hundred miles.

WO du jour:

warm up with stretch bands, light kettlebells.

2000 meters on C2 at 8:20

4 min. 12kg jerk @ 8 reps per min.

2-16kg kettlebell jerk for 60 reps in 6:10 ( my standard is 68 reps at any weight.)

rest 10 min.

21,18,15,12,9,6,3,reps

175lbs deadlift

reg. bar dips

7:05 time.

afternoon:

Pullups 10 sets of 5

Push press 24kg 10 sets of 5