wt tng 3 by 15

Cable Xover 60 ea side
Seated Row 160

Wted Dips 25
Pull up 15 ea set x 4

Flat DB press 40
BB T-bar row 60

Standing DB curl 40
Behind the neck Triceps press 50

1 hr 20 min 1251 Cal

1482 Cal post w.o.

KANYR: Kill All New Years Resolutionists

Support you local KANYR movement!

Crossfit!!

Run 2 miles
50 Kettlebell swings
Run 2 miles
50 Air Squats
Run 2 miles
50 Jump Rope
Run 2 miles
50 Air Squats
Run 2 miles
50 Kettlebell swings
Run 2 miles

Total time: 1 hr 10 min
Cal 1250

Total Cal post-w.o.: 1401

I feel I am getting back into condition since my sinus infection.

The Crossfit focused leg training

BB squat 185
Lying leg curl 110

BWDKY Calf raises
Standing calf raises 120

95 lb BB clean
Bulgarian split squat(no wt.)

Straight Leg raises
Weighted overhead lunges 30 lb each arm

Total time 55 min
Cal 784

Total Cal post w.o. 1015

Flat press 165
Straight arm pull down 140

Incline DB press 60
BB row 145

Decline BB press 135
Deadlift 135

E-Z bar Skull crushers 70
E-Z bar Curl 70

Total time: 1hr 30 min
Total burn: 1470

Post w.o. ttl: 1638

3 sets of 15 50 and 75% wm ups

Incline leg press 180lb
RDL 60

DB Squat 70
Standing leg curl 50

Seated calf press 60
Standing wt'd calf raises (focus on balance) 50

180 sec straight leg raises
50-40-30-20-20 Walking Lunge

I have often wondered why my lower abs don't look like my upper abs. After the leg raises, I know why. And I thought it was my diet!

Total time: 1hr 5 min
Total Cal: 1042

Post w.o. burn: 1321

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Yeeeeouchhh!!!

1hr 20 min
1427 Cal

1719 Cal ttl post w.o.

Wt. tng

Cable Xover 90 ea side
Seated Row 200

Dips w/wt 45
Straight arm pull-down 160

Flat DB press 60(started with 80 and then I realized that losing 5 lbs from being sick hurts)
BB T-bar row 100 plus bar

Alt'ing DB curl 40
DB Triceps ext. 60

Total time: 55 min Total Cal: 868

Post w.o. burn: 1212

Not such a painful wo as Mon.
Crossfit tomorrow, should be xtra painful

Sick Day

Rest Day

Crossfit

Ivan the Terrible

90 Seconds of Jump Rope
50 Squats
50 Push-Ups
50 Sit-ups
90 Seconds of Jump Rope
40 Squats
40 Push-Ups
40 Sit-Ups
90 Seconds of Jump Rope
30 Squats
30 Push-Ups
30 Sit-Ups
90 Seconds of Jump Rope
20 Squats
20 Push Ups
20 Sit-Ups
90 Seconds of Jump Rope
10 Squats
10 Push-Ups
10 Sit-Ups

1 Hr 964 Cal

1113 Cal H.R. RTN

It's amazing what you can do if you stay active. Too bad I didn't, and the w.o. sucked ass.

1hr 10 min. Forgot the H.R. mon at home.

50 and 75% wm ups. 3 sets of 15

Flat Press 135
Straight arm pull down 110

Incline DB press 40
BB row 125

Deadlift 90
Decline press 135

Sucked

Alright. Let's try it again this week. I feel better, much better, thanks to some antibiotics and good ol' Sudafed. Good thing that shit isn't banned yet. I have lost about 5lbs of muscle mass and my weight, which usually floats around 200, is down to around 192. I have 3 weeks until OKC and training with some real Crossfit athletes. We'll see how fast I can pack on those extra pounds.

Sick sick sick

Okay, just kidding. Sick and work.

Still fairly sick but PT will begin again tomorrow.

Sick. Sick. Sick. Sick.

Sick. Sick. Sick. Sick.

Just got back from HUF. Still sick and unpacking.

50/75% wm ups then 3 sets of 15

Flat press 135
Straight arm pull down 110

Incline DB fly 45
BB row 135

Decline BB press 135
Deadlift 90

Pushups MAX
Back ext 3/15

Total time: 1:00
Cal 960

Total Cal post w.o.: 1090

Circuit trained it-Brutal. Hafta head to Terre Haute so I had to cut the Xfit short.

Sick Day

5 minutes of Jump Rope
5 minutes of 95 lb Clean and Push jerk
3 minutes of Jump Rope
3 minutes of 95 lb Clean and Push jerk
1 minute of Jump Rope
1 minute of 95 lb Clean and Push jerk

30 min 540 Cal

810 Cal post w.o.