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Old 08-04-2010, 10:14 PM   #1
Steve Fericean
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Steve Fericean Workout Logs

My first workout log post but not my first workout...giving my new plyo boxes a run through and man they are solid..

300 functional movements of which 60 were on the killer 24" plyo box.

Russian Kettlebells & American Boxes
3 Rounds for Time


30:07 (New Workout No Time to Beat)


Kettlebell Swings x 10 (Full Travel)
Box Jumps x 10 24" Box
Kettlebell Curls x 5 (Each Arm/Side)
Box Jumps x 10 18"
Kettlebell Cleans x 5 (Each Arm/Side)
Box Jumps x 10 12"
Kettlebell Triceps Curls x 5 (Each Arm/Side)
Box Jumps x 10 18"
Kettlebell Should Lifts x 5 (Each Arm/Side)
Box Jumps x 10 24"
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Old 08-05-2010, 09:02 PM   #2
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Re: Steve Fericean Workout Logs

08.05.10 - Upper Body Workout (After today I'm thinking of changing the name of the workout to full body workout) lol...

4 Rounds for Time
Time to Beat: 18:37
Workout Time: 17:59

Kettlebell Swing (Full Travel) 20lbs x 10
Clean & Jerk 65lbs x 10
Kettlebell Curls 20lbs x 5 (Each Side/Arm)
Upright Row 65lbs x 10
Ab Smashers x 10
Pushups - Girl Style on Parallettes x 10

Good Times!!! Getting better and better every week...weight in day tomorrow too...
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Old 08-07-2010, 10:18 AM   #3
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08.07.10 - Core Workout

Good times....actually this workout worked me out..

3 Round for Time
Time to Beat: N/A (New Workout)
Work out Time: 20:58

Standing Barbell Twist x 10 60lbs
Bus Drivers x 10 60lbs
Ab Smashers x 10
Floor Wipers x 10 65lbs
Power Curls x 10 65lbs
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Old 08-08-2010, 05:15 PM   #4
Steve Fericean
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08.08.10 - The Gauntlet (My Little Evil Creation)

This was a tough one for me...I'm hoping to be able to do 5 Rounds under 30 minutes...I plan to maybe try this one once a week...this could be my Sunday workout...then I take a rest day Monday.

The Gauntlet
2 Rounds for Time
Time to Beat: N/A (New Workout)
Workout Time: 27:30

Jump Rope 2 min
Gauntlet
Bench Press x 10 95lbs
Gauntlet
Row 2 min
Gauntlet
Clean & Press x 10 75lbs
Gauntlet
45 Degree Medicine Ball Twist 16lbs Med Ball x 10 (ES)
Gauntlet

1 Gauntlet = 12" -> 18" -> 20" -> 24" -> 24" ->20" ->18" -> 12" (Plyo Box Jumps)

--
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Old 08-11-2010, 06:03 AM   #5
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08.09.10 - Rest Day

AHHHH Rest Day!!!

Decided to put my new tires and inner tubes on my beach cruiser...
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Old 08-11-2010, 06:05 AM   #6
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08.10.10 - The Metrics Workout

Fun with lower body Plyometrics!!!

The Metrics
2 Rounds for Time
Time to Beat: N/A (New Workout N/A)
Workout Time: 21:39

Jump Rope x 100
One Legged Jump UP x 10 Eeach Side/Leg 18" Box
Jump Rope x 100
Quick plyo jump x 10 12" Box
Jump Rope x 100
One Legged Squat x 10 Each Side/Leg 24" Box

My warm up was pretty good too...3 rounds of 5 Clean & Jerk, 5 Push ups, 5 Power Curls
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Old 08-11-2010, 05:26 PM   #7
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08.11.10 - 3 x 10 Workout

3 x 10 Workout
3 Rounds for Time
Time to Beat: N/A (New Workout)
Workout Time: 25:36

Bench Press x 10 95lbs
Kettlebell Curl x 10 Each Side/Arm 20lbs
Dead Lift x 10 135lbs
Kettlebell Forearm Curl x 10 Each Side/Arm 15lbs
Ab Smashers x 10
Kettlebell Clean & Jerk x 10 Each Side/Arm 20lbs
Fitness Ball Sit Ups x 10
Butterflies x 10 10lbs (man I need some bigger dumbbells )
Fitness Ball Squats x 10
Jump Rope x 100

Wow I am destroyed!!!
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Old 08-12-2010, 04:50 PM   #8
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08.12.10 - "COE" Adjusted

"COE" Adjusted (for my fitness level)
10 Rounds For Time
Time to Beat: N/A (New Workout)
Workout Time: 27:44

Thrusters x 10 65lbs
Pushups x 10 Girl Style on Parallettes (since I don't have rings yet)

Good Times!!

Man I feel like I'm going to throw up...lol
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Old 08-13-2010, 04:47 PM   #9
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08.13.10 - "Annie" Adjusted

08.13.10 - "Annie" Adjusted (Adjusted Double Unders because I can't do them yet)
Time to Beat: N/A (New Workout)
Workout Time: 18:49

Single Unders x 100
Situps x 50 (Unassisted)
Single Unders x 80
Situps x 40 (Unassisted)
Single Unders x 60
Situps x 30 (Unassisted)
Single Unders x 40
Situps x 20 (Unassisted)
Single Unders x 20
Situps x 10 (Unassisted)
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Old 08-14-2010, 12:37 PM   #10
Steve Fericean
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08.14.10 - Aussie Medicine Ball Workout

YEAH!!!! Back to this dreaded workout...lol

Beat my old time to a pulp though..but in 9-12 workouts when I do this one again I think the new time will be a little bit harder to beat...

08.14.10 - Aussie Medicine Ball Workout
3 Rounds for Time
TTB: 22:19
WoT: 17:16

Woodchopper x 20 16lbs Med Ball
Stand & Twist x 10 Each Side 12lbs Med Ball
Diagonal Lift x 10 Each Side 12lbs Med Ball
Squat Press x 20 12lbs Med Ball
Giant Circles x 10 Each Side 12lbs Med Ball

Dropped the ball due to fatigue only once....added 10 seconds to my time as penalty...theoretically one shouldn't drop the med ball at all through the entire workout unless you are switching med balls. Timing Data is below. What I'll try to do do is to incorporate lap/round times into my workouts if I remember to press lap on my stopwatch...

Timing Data

Timing Description: 08.14.10 - Aussie Med Ball Workout

Total Time: 00:17'16"6

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:06'24"9
Lap Total Time: 00:17'16"6

Lap Description: Lap 2...
Lap Time: 00:06'02"2
Lap Total Time: 00:10'51"7

Lap Description: Lap 1...
Lap Time: 00:04'49"5
Lap Total Time: 00:04'49"5

Generated by the UltraChron Stopwatch for Android

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