Monday, July 21
Row 2K Time: 8:32
21-15-9 Deadlilfts, 95lbs., 115lbs., 135lbs.
50 Floor Sweepers, 115lbs.

Thursday, July 24
“Fran”

21 reps -15 reps -9 reps
Thrusters 65lbs., 65lbs., 70lbs.
Pullups
17mins.

Saturday, July 26
“Jeremy”

55lb. Overhead Squats
Burpees
21 reps – 15 reps – 9 reps

Sunday, July 27
“Michael”

880 yds.
50 Situps
50 Back Extensions
3 rounds for time
29:00

Still nursing elbow injury...

Monday, July 14
50 pushups
50 situps
25 burpees
25 box jumps
3 rounds

Tuesday, July 15
Standing Military straight leg 1-1-1-1-1
Max at 115lb., failed at 135lb.

Wednesday, July 16
For Time:
440 yd. dash, 1:34 split
50 squats
444 yd. dash, 1:46 split
50 squats
440 yd. dash, 1:49 split
50 squats
440 yd. dash, 1:45 split
50 squats
ES, 18:52
CMD, 18:20

12 Deadlifts 115lbs. Friday, June 27
8 handstand pushups
10 burpees
5 rounds

Sunday, June 29 Body weight bench press, 175lbs. max reps - 5 rounds
12, 10, 8, 7, 10

Max pullups
13, 9, 9, 8, 7

Monday, June 30 Pullups
1 – within 1 min
2 – within 1 min
3 - within 1 min
Stopped at 9
45 pullups in 9mins.

Elbow injury, tendonitis

Monday, June 16, 2008
Crossfit Baseline Test
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Erosurfer – 4:57 (Between Expert – 4:30 and Craftsman – 5:15)
CMD – 4:40 (Almost Expert)

Workout
50 Situps
50 Double-unders
50 Situps
Walking Lunges, 50 steps
50 Situps
50 Burpees
50 Situps
For Time
Erosurfer – 22:17
CMD – 23:57

Tuesday, June 17
Chest workout
Bench 4 sets
Incline Bench 3 sets
Decline Bench 3 sets

50 Knees to Elbows

Thursday, June 19
10 Pullups
15 Standing Military Presses 45lbs. to 85lbs.
15 Back Extensions
7 Rounds
ES – 26:17
CMD – 28:30

Friday, June 20
Stadium Stairs 3 rounds
10X100yd. sprints increasing speed each sprint
Stadium Stairs 3 rounds

Friday, June 6
20-Min. Time Period
15 Pullups
30 Pushups
45 Squats

Erosurfer - 3 rounds + 6 pullups
CMD - 3 rounds + 15 pullups

Sunday, June 8
Run 800M, 400M Backward, 800M, 400M Backward for time
ES - 13:58

Monday, June 9
12 Burpees
8 Pullups
10 Times

Wednesday, June 11
Sumo Squat Raises 75lb. 15 reps
Handstand Pushups 5 reps
Standing Military Press 45lb. 15 reps
Thrusters 50lb. dumbell 15 reps
3 Times

Friday, June 13
Jump Rope - 5 mins./4 mins./3 mins./2 mins./1 min. with 1-min. break in between sets
10 Pullups
15 Dips
20 Squats
7 Times
For Time: 28 Mins.

Wednesday, May 28
Run 1 mile Treadmill 9:00 pace
Two minutes of each:
Row
25 pound Dumbbell Thrusters
20 pound Medicine Ball Cleans
Single-unders (Jump Rope)
Pull-ups Most Brutal!!

Friday, May 30
Run 880 in under 3:45
50 pushups
20 pullups
Three series
Done

Monday, June 2
Warmup - 10 pushups, 10 situps, 10 back extensions, 10 squats - 3 sets
Three rounds of each:
15 pullups
1 min. Dumbell Thrusters 25lb.
1 min. Single Unders (jump rope)
20 Burpees

Wednesday, June 4
2 min. Row Machine
Warmup - 10 pushups, 10 situps, 10 back extensions, 10 squats - 3 sets
Chest Workout
18-15-12 Bench with 95lb.-115lb.-135lb.
18-15-12 Incline Bench with 30lb.-35lb.-40lb. dumbbells
18-15-12 Decline Bench with 35lb.-40lb.-45lb. dumbbells
Triceps
50 dips
18-15-12 Tricep Pulldowns with 40-50-60 on machine
Abs
50 Floor Sweepers with 115lbs.
100 crunches

I was recently introduced to an online workout regimen called CrossFit by Bumper, a PT buddy of mine. It's a pretty hardcore strength and conditioning program. I've been trying to keep up with it for about 2 weeks now and have seen some decent results - leaner muscle mass and weight loss without changing my diet. Some of the workouts seem impossible and some seem very doable. The key is to modify and to know your limits, but at the same time pushing yourself when you want to quit.

I'm going to be posting my workouts for you to try out or just check out...maybe to just inspire. I've grown tired of the same workouts week after week. This CrossFit influence has made training a lot more interesting and challenging. I'm not a trainer, nor do I claim to be a workout guru. Workout at your own risk. My partner in crime, Chris Dunn and I, have tweaked and modified the CrossFit workout to fit our training abilities and sometimes incorporate more traditional training exercises into the workouts. This is for all the 30+-somethings out there trying to get back into college shape and beyond. Enjoy!

Chime in if you tried the workout and liked it. Or, if you have something to add.

Eroha, ES