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Old 08-15-2010, 09:51 PM   #11
Steve Fericean
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08.15.10 - 3 Strikes Workout

I didn't beat my old time because I upped the anti on this one..instead of doing parallette girl push ups and fitness ball sit ups I did regular girl push ups and unassisted sit ups, needless to say that is vastly more difficult to pull off for my fitness level and size...

Looking forward to my rest day tomorrow...a nice long stretch while focusing on breathing...

08.15.10 - 3 Strikes
1 Round For Time
Time to Beat: 22:05
Workout Time 25:51

Row x 2 Min
Sit ups x 21
Push ups x 21

Jump Rope x 2 Min
Sit ups x 18
Push ups x 18

Row x 2 Min
Sit ups x 15
Push ups x 15

Jump Rope x 2 Min
Sit ups x 12
Push ups x 12

Row x 2 Min
Sit ups x 9
Push ups x 9

Jump Rope x 2 Min
Sit ups x 6
Push ups x 6


Timing Data

Timing Description: 08.15.10 - 3 Strikes

Total Time: 00:25'51"7

0 Laps

Generated by the UltraChron Stopwatch for Android
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Old 08-17-2010, 08:05 PM   #12
Steve Fericean
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08.17.10 Workout - Russian Bells & American Boxes

I dedicate this workout to all my friends that are at TACO Tuesday instead of sweating it up with me..lol

Russian Bells & American Boxes
3 Rounds For Time
Time to Beat: 30:07
Workout Time: 21:09

KB Swings x 10 (Full Travel)
Box Jumps x 10 24" Box
KB Curls x 5 (Each Side/Arm)
Box Jumps x 10 18" Box
KB Cleans x 5 (Each Side/Arm)
Box Jumps x 10 12" Box
KB Forearms x 5 (Each Side/Arm)
Box Jumps x 10 18" Box
KB Shoulders x 5 (Each Side/Arm)
Box Jumps x 10 24" Box

Timing Data

Timing Description: 08.17.10 - Russian Bells & American Boxes

Total Time: 00:21'09"4

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:07'36"2
Lap Total Time: 00:21'09"4

Lap Description: Lap 2...
Lap Time: 00:07'15"2
Lap Total Time: 00:13'33"2

Lap Description: Lap 1...
Lap Time: 00:06'18"0
Lap Total Time: 00:06'18"0

Generated by the UltraChron Stopwatch for Android
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Old 08-18-2010, 09:16 PM   #13
Steve Fericean
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08.18.10 - Upper Body Workout

Loads of fun....not so much...

I upped my weight on the clean & jerks and upright rows and upped the amount of curls to 10 on each hand and it destroyed my time..lol..oh well something to beat next time this workout comes along

08.18.10 - Upper Body Workout
4 Rounds for Time
Time to Beat: 17:59
Workout Time:24:12

Kettlebell Swings x 10 (Full Travel) 20lbs
Clean & Jerk x 10 95lbs
Kettlebell Curls x 10 (Each Side/Arm) 20lbs
Upright Row x 10 75lbs
Barbell Ab Smasher x 10
Push Ups x 10 (Girl Style no Parallettes)

Timing Data Below...

Timing Data

Timing Description: 08.18.10 - Upper Body

Total Time: 00:24'12"2

4 Laps

Lap Description: Lap 4... <Stopped>
Lap Time: 00:07'19"7
Lap Total Time: 00:24'12"2

Lap Description: Lap 3...
Lap Time: 00:06'37"7
Lap Total Time: 00:16'52"5

Lap Description: Lap 2...
Lap Time: 00:05'29"3
Lap Total Time: 00:10'14"8

Lap Description: Lap 1...
Lap Time: 00:04'45"5
Lap Total Time: 00:04'45"5

Generated by the UltraChron Stopwatch for Android

--
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Old 08-19-2010, 08:46 PM   #14
Steve Fericean
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08.19.10 - "Brianna" Workout

Fun workout tonight ...

"Brianna"
1 Round For Time
Time to Beat: N/A New Workout
Workout Time: 16:33

Jump Rope x 1000

My calves are still burning...15 minute after my workout...lol

Timing Data Below...

Timing Data

Timing Description: 08.19.10 - Brianna

Total Time: 00:16'33"7

0 Laps

Generated by the UltraChron Stopwatch for Android
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Old 08-20-2010, 05:43 PM   #15
Steve Fericean
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08.20.10 - Core Workout

Core workout today...pretty fun...beat my time by like 50 seconds but I did more weight than last time..The Gauntlet Workout tomorrow...kind of dreading it...

08.20.10 - Core Workout
3 Rounds for Time:
Time to Beat: 20:58
Workout Time: 20:13 (I have them reversed in the picture attached)

Standing Barbell Twist x 10 65lbs (Each Side)
Bus Drivers x 10 65lbs (Each Side)
Barbell Ab Smashers
Floor Wipers x 10 95lbs (Each Side)
Power Curls x 10 95lbs

Timing Data Below

Timing Data

Timing Description: 08.20.10 - Core Workout

Total Time: 00:20'13"7

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:07'34"8
Lap Total Time: 00:20'13"7

Lap Description: Lap 2...
Lap Time: 00:06'37"5
Lap Total Time: 00:12'38"9

Lap Description: Lap 1...
Lap Time: 00:06'01"4
Lap Total Time: 00:06'01"4

Generated by the UltraChron Stopwatch for Android
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Old 08-23-2010, 09:57 PM   #16
Steve Fericean
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Re: Steve Fericean Workout Logs

08.23.10 - Abs Monday (Adjust) Workout
2 Rounds for Time
Time to Beat: 15:09
Workout Time: 16:00 (Didn't beat my time but I did more weights as usual plus I was taking it easy getting ready for soccer tomorrow)

Traditional Situp x 10
Bent Leg Knee Raise x 10
Oblique V-Up x 10 (Each Side)
Bridge x 30 Seconds
Dead Lift x 10
Squat x 10
Bench Press x 10
Bent Over Row x 10
Military Press x 10
Upright Row x 10
Triceps x 10 (Each Side/Arm)
Curl x 10 (Each Side/Arm)

Timing Data Below

Timing Data

Timing Description: 08.23.10 - Abs Monday Adjust

Total Time: 00:16'00"0

2 Laps

Lap Description: Lap 2... <Stopped>
Lap Time: 00:08'18"3
Lap Total Time: 00:16'00"0

Lap Description: Lap 1...
Lap Time: 00:07'41"7
Lap Total Time: 00:07'41"7

Generated by the UltraChron Stopwatch for Android
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Old 08-24-2010, 09:44 PM   #17
Steve Fericean
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08.24.10 - "The Metrics" Workout

Hey Guys...good workout today..no soccer so I beat the "s" out of my legs tonight...I also updated my board with permanent marker so that I don't have some many messed up sides...it allows for 31 days worth of workouts; the only change is that I'll have to integrate my warm up and my workout time into the main board portion. I didn't put my warm up in so I'll write it below.

Warm-Up 3 Rounds (NOT FOR TIME)
Clean & Jerk x 5
Push Ups x 5 (I almost did them all guy style like normal)
Power Curl x 5

The Metrics Workout
3 Rounds for Time
Time to Beat: 21:39
Workout Time: 23:18 (Didn't beat my old time but I did 3 rounds instead of 2)

Jump Rope x 100
One Legged Box Jump Up x 10 (Each Side/Leg) 18" Box
Jump Rope x 100
Plyo Box Jump x 10 12" Box
Jump Rope x 100
One Legged Squats x 10 (Each Side/Leg) 24" Box

Timing Data Below

Timing Data

Timing Description: 08.24.10 - The Metrics

Total Time: 00:23'18"1

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:07'20"8
Lap Total Time: 00:23'18"1

Lap Description: Lap 2...
Lap Time: 00:08'38"6
Lap Total Time: 00:15'57"3

Lap Description: Lap 1...
Lap Time: 00:07'18"7
Lap Total Time: 00:07'18"7

Generated by the UltraChron Stopwatch for Android

--
Steve Fericean
sfericean@gmail.com
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Old 08-25-2010, 09:04 PM   #18
Steve Fericean
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08.25.10 - "3 x 10" Workout

08.25.10 - 3 x 10 Workout
3 Rounds for Time
Time to Beat: 25:36
Workout Time: 23:31 (Beat my old time and I did more weight)

Bench Press x 10 115lbs
Kettle Bell Swings x 10 20lbs (Full Travel)
Dead Lift x 10 135lbs
Kettle Bell Forearm Curl x 10 (Each Side/Arm) 15lbs
Barbell Ab Smashers x 10
Kettle Bell Clean & Jerk x 10 (Each Side/Arm) 20lbs
Sit Ups x 10 (Unassisted)
Butterflies x 10 10lbs
Body Weight Squats x 10
Jump Rope x 100

Timing Data Below

Timing Data

Timing Description: 08.25.10 - 3x10

Total Time: 00:23'31"9

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:08'19"6
Lap Total Time: 00:23'31"9

Lap Description: Lap 2...
Lap Time: 00:07'56"1
Lap Total Time: 00:15'12"3

Lap Description: Lap 1...
Lap Time: 00:07'16"2
Lap Total Time: 00:07'16"2

Generated by the UltraChron Stopwatch for Android
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Steve Fericean
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Old 09-05-2010, 09:27 PM   #19
Steve Fericean
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09.05.10 - "COE" Adjusted REDO

“COE” Adjusted REDO
10 Rounds for Time
Time to Beat: 27:44
Workout Time: 29:40 (I did full on girl pushups instead of the parallettes girl pushups which I believe are much simpler.)

Thrusters x 10 65lbs
Pushups x 10 Girl Style

Timing data below…
Timing Data
Timing Description: 09.05.10 - "Coe" Adjust REDO
Total Time: 00:29'40"9
10 Laps

Lap Description: Lap 10... <Stopped>
Lap Time: 00:03'41"1
Lap Total Time: 00:29'40"9

Lap Description: Lap 9...
Lap Time: 00:03'26"8
Lap Total Time: 00:25'59"8

Lap Description: Lap 8...
Lap Time: 00:03'22"7
Lap Total Time: 00:22'33"0

Lap Description: Lap 7...
Lap Time: 00:03'41"4
Lap Total Time: 00:19'10"3

Lap Description: Lap 6...
Lap Time: 00:04'11"1
Lap Total Time: 00:15'28"9

Lap Description: Lap 5...
Lap Time: 00:03'34"9
Lap Total Time: 00:11'17"8

Lap Description: Lap 4...
Lap Time: 00:02'56"3
Lap Total Time: 00:07'42"9

Lap Description: Lap 3...
Lap Time: 00:02'05"4
Lap Total Time: 00:04'46"6

Lap Description: Lap 2...
Lap Time: 00:01'37"3
Lap Total Time: 00:02'41"2

Lap Description: Lap 1...
Lap Time: 00:01'03"9
Lap Total Time: 00:01'03"9

Generated by the UltraChron Stopwatch for Android
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Steve Fericean
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Old 09-06-2010, 04:52 PM   #20
Steve Fericean
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09.06.10 - L-A-B-O-R D-A-Y Workout

09.06.10 - L-A-B-O-R D-A-Y Workout
3 Rounds for Time
Time to Beat: N/A (New Workout)
Workout Time: 21:53

L – Lumberjacks x 10 16lbs Med Ball
A – Ab Smashers x 10
B – Box Jump x 10 24” Box
O – Overhead Squat x 10 45lbs
R – Rowing 1 Min

D – Double Unders x 10
A – Abs (Sit Ups)
Y – Yoga Leg Rotations x 5 Each Leg & Each Side/Direction

Timing Data Below…

Timing Data

Timing Description: 09.06.10 - Labor Day Workout
Total Time: 00:21'53"5

3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:07'18"2
Lap Total Time: 00:21'53"4

Lap Description: Lap 2...
Lap Time: 00:07'05"7
Lap Total Time: 00:14'35"2

Lap Description: Lap 1...
Lap Time: 00:07'29"5
Lap Total Time: 00:07'29"5

Generated by the UltraChron Stopwatch for Android
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