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Old 10-27-2010, 07:39 AM   #11
Geoffrey Vail Brown
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Re: Geoff's Workout Log

Warmup:
50 Double Unders
Walking Lunges
10 Handstand Pushups
Walking Lunges
10 Sprinter Lunges
Walking Lunges
10 Ring Dips
Walking Lunges
10 Jumping Air Squats
Walking Lunges
50 Double Unders

WOD:
* Tabata sets, 20 seconds on, 10 seconds rest
(4x) Kettle bell swings, 40kg, hold in rack
(4x) Pushpress, 2x40lbs, hold in rack
(4x) Overhead Swings, 32kg, hold in rack
(4x) One handed cleans, 28kg, hold in squat
(4x) One handed snatch, 28kg, hold in squat
* Then two rounds, one minute per exercise:
Russian Twists, 10lb ball
Leg Raises, Roman Candles
Dumbell overhead situps
Rollouts with Barbell
Ball transfer crunches
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Old 10-28-2010, 07:50 AM   #12
Geoffrey Vail Brown
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10/28/2010 Workout

Warm up:
Didn't write it down. Double unders, and a bunch of other things.

WOD 1:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Time: 7:37

WOD 2:
5 Slamball Burpees with 45# ball
30 Thursters @ 95#
Stop at the top of every minute, do 5 Slamball Burpees, then thrusters until total reps of 30 thrusters are completed.

Round 1: 5 Slamball Burpees, 19 Thrusters
Round 2: 5 Slamball Burpees, 9 Thrusters
Round 3: 5 Slamball Burpees, 2 Thrusters (done)
Time: between 3:15 and 3:30, didn't see clock.

This last wod was brutal.
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Old 10-29-2010, 03:13 PM   #13
Geoffrey Vail Brown
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10/29/2010 Workout

Warmup:
20 DU
10 Ring Dips
10 3-Movement Burpees
10 Pass Throughs
10 Ball Slams
10 Hindu Squats
20 DU

WOD:
Five Rounds of:
5 Front Squats with 135lbs
5 Overhead Squats with 135lbs
5 Back Squats with 135lbs
5 Air Squats with... uh, air.
5 Snatch Squats with 95lbs

Then

90 Minutes Bikram Yoga
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Old 10-30-2010, 09:12 AM   #14
Geoffrey Vail Brown
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10/30/2010

5k "Zombie Run" 24:46 time.
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Old 11-02-2010, 07:48 AM   #15
Geoffrey Vail Brown
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10/30/2010

Rest Day... though I did a short mountain bike ride. Can't just sit at home, ya know?
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Old 11-02-2010, 07:52 AM   #16
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11/01/2010

Warm up, then...

50 Overhead Swings (24kg x2)
50 Double Unders
50 foot Plank walk (50lb dumbbells)
20 Split Jerks @ 95lbs
50 foot Plank walk (50lb dumbbells)
50 Double Unders
50 Overhead Swings (24kg x2)
13:13 Time

Then...
90 Minutes Bikram Yoga
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Old 11-02-2010, 04:08 PM   #17
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11/02/2010

Warmup then:

10,9,8,7,6,5,4,3,2,1 reps for time:

Kettlebell Swings @ 40kg
Kettlebell Sumo Highpull @40kg
Kettlebell Overhead Swings @32kg
Kettlebell Thrusters @40kg
Kettlebell Situps @ 20kg

Time 23:20
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Old 11-03-2010, 07:17 AM   #18
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11/03/2010

Warm up, then...

Skill sets of

21,15,9
Split Jerks @ 115/95lbs
Ballslams @ 45lbs

Then

21,15,9
Handstand pushups
Pushpress @ 95lbs

Then abs:
Weighted situps
Rollouts
Russian Twists w kettlebell
Weighted Roman Candles
Plank walk/pushups
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Old 11-04-2010, 07:40 AM   #19
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11/04/2010

Warmup:
20 DU
10 3 Point Burpees
10 Ring Dips
10 1 leg rollups
20 DU
10 passthrus
10 Slamballs (40lb ball)
10 Hindu Pushups
20 DU

*** WOD ***
Two rounds for time:

25 Burpees
20 Slamball Burpees (40lb ball)
15 Wallball Burpees (20lb ball)
10 Ninja Squat Burpees
5 Three Point / Thruster Burpees (40lb Dumbells)

Time: 16:50

This may be my favorite workout so far. Damn brutal, full-on cardio.
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Old 11-08-2010, 08:33 AM   #20
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11/06/2010

Michigan's Fittest 35+ Challenge
------------------------------

WOD#1 Sandbag Getups

Using a 60lb bag, Start chest on bag, roll to back, go from the the ground to shoulder, back to ground, back to chest.
Reps: 5/5 L/R and then sprint up a dirt hill approx 120 yards

*Standards: Hands must clear the bag at the start of every rep, when on chest. Shoulders must hit the ground when on back. Bag must be on shoulders, and show balance and control at the top of every rep.

WOD#2 Bear2Tire

30 power cleans 95#
Bear crawl 40 yards
30 Tire jumps (36inch)
30 Tire GHD sit-ups
Bear crawl back to bar

*Standards: Cleans: Weight must be "dead" at the bottom of every rep. No touch and go, no bouncing. Weight must be controlled at top, elbows out. Tire Jumps: Must show balance and control at the top of every jump, standing up straight, legs extended. GHD: Must break parallel, touch between toes.

WOD#3 Trail Run Ruck

Roughly 3/4 mile dirt bike course carrying 2 25# dumbbells.
You cannot take you hands off the dumbbells
At three separate points stop and do:
30 sand angels
30 hand release burpees
30 squat and reach

*Standards: Can not take hands off dumbells, except when doing burpees, angels or squats. If a dumbell is dropped or released, must do penalty burpees and go back and start running from the point where the dumbell was released. Angels: Shoulder blades must be on the ground, T at the top. Burpees: Hand release at the bottom, T at the top. Squat: Touch ground, legs, arms, hands fully extended at the top.

WOD#4 KB Sled Sprint

30 KB swings 45#
tire/sled pull 150#
Sprint up incline hill

* Standards: Swings: arms straight, kettlebell must be higher than shoulder level at the top. Pull: body must break marked line, strap on shoulders. Sprint: Entire body must clear ridge top.
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