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Old 10-03-2006, 12:52 PM   #21
Jason Lopez-Ota
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Easy workout

Every Minute on the minute deadhang pullup ladder:
1,2,3,4,5,6,7,9:icon_speech_oops:,10,7

Ring Dips:
BWx5
30x5
40x5
55x5
65x4
65x1 negative

A ton of bicep curls

Push Pull on freemotion machine:
50lbs
2x30

Standing chest press
70lbsx10
80lbsx10

Push Pull:
80lbs
2x10

Results:
Easy Workout.

(Message edited by jay123 on October 03, 2006)
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Old 10-04-2006, 06:01 PM   #22
Jason Lopez-Ota
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Rest day. Signing up for college within the week, while this isn't a fitness goal, I'm bettering myself in a different way. :happy:
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Old 10-06-2006, 09:09 AM   #23
Jason Lopez-Ota
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Yesterday's Workout:
Shoulder Press 105lbs
8x3

Back Squat
190lbsx20

Weighted Pullups 65lbs
8x3

Chest Machine (I know, I know)
Quite a few reps...

Bar Dips:
19,12,16,18

Pushups:
30,20

Results:
Another ok workout.
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Old 10-06-2006, 08:38 PM   #24
Jason Lopez-Ota
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Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Subs:
Used 85lbs for everything, including good mornings. Subbed push presses for jerks and push presses and 55lb dumbell swings for cleans.

Results:
Forgot my watch again. So didn't time it. Will remember watch next time. Good workout as usual.
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Old 10-07-2006, 10:47 PM   #25
Jason Lopez-Ota
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Kipping Pullups 32 :yahoo:
11 dead hang
11 dead hang

Squats
30,50,50,50,50,50,50

Depth jump pushups (up+down=1)
10,10,10

Handclap Pushups
10,10,10
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Old 10-09-2006, 01:36 AM   #26
Jason Lopez-Ota
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October 8, 2006 Rest
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Old 10-09-2006, 07:51 PM   #27
Jason Lopez-Ota
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Shoulder Press 110lbs
2,2,3,2,3,2,2,2,2,2

Back Squat
195lbsx20

Weighted Pullups 75lbs
2,3,3,3,2,2,2,2,2,2

Curls

Push Pull
70lbs 90lbs 100lbs
2x15 2x15 2x15

Crunch Machine

Good Mornings 45lbs
2x50
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Old 10-10-2006, 08:02 PM   #28
Jason Lopez-Ota
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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Subbed sprints on the elliptical and 55lb dumbell swings.

Results:
Time 15:12
My condition has gone way down as a side effect of working on strength. 400m sprints are harder on the elliptical for me. Swings and pullups were easy. Running was a killer. I think I'll start putting some conditioning in on my 3rd day. That's what I like about crossfit. It always exposes your weaknesses. Tomorrow may be a rest day. I'm starting to enjoy this again. If I'm up for it the workout will be:
Turkish Getups
100 50lb dumbell swings
Tabata Sledgehammer Swings
Maybe some calisthenics or tabata bike sprints thrown in

(Message edited by jay123 on October 10, 2006)
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Old 10-11-2006, 10:24 PM   #29
Jason Lopez-Ota
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Backyard Workout:

50lb Dumbell

20 Swings
20 Divebombers
20 Swings
20 Burpees
20 Swings
20 V-Ups
20 Swings
20 Atomic Pushups
20 Swings
20 Good Mornings W/ 45lb bar

Couple Minutes rest then

Tabata Sledgehammer Swings
Score: 10

Thoughts:
Fun Workout, but I'm going to increase the intervals when I do sledgehammer swings to 30 seconds on 10 seconds rest. Forgot about the getups :icon_speech_oops:, I'm going to make sure I do those next time.

(Message edited by jay123 on October 12, 2006)
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Old 10-11-2006, 11:21 PM   #30
Jason Lopez-Ota
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The workout I did in my backyard took 9 mins give or take 59 seconds.
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