Floyd R workout log

[Floyd Russell]

Front Range Crossfit.
11/27/07
Day 1

Workout
10 wall ball shots, 20 lbs
10 ball slams, 15 lbs
10 box jumps, 24" box

Time: 3:18

Food for the day:
7am - 1 bowl of "Honey Bunches of Oats w/ almonds"
Noon - 1 bowl of "Life cereal"
4pm - PBJ on wheat
5:30pm - PBJ on wheat
6pm - 1 cup of coffee

I totally underate today and I paid for it at work. (1:30pm-10pm) Hints the cup of coffee to stay awake.

P.S. im poor

[Floyd Russell]

Front Range Crossfit.
11/28/07
Day 2

Work Out:

coming soon


Martinez Taekwondo.
Month 4

Work Out:

4 sprints (forward/backward)
2 skiiers (forward/backward/side2side)
4 flutters (2 low/2 mid)
6 high knees (forward/backward/doubles/triples)
2 suicides (short/long)
1 20 mountain climbers followed by short suicide

paddles -
2 sets of 10 45*s
2 sets of 10 fast kick to double 45*

speed drills (20/15/10/5 x2)


Food of the day:
8am - tuna w/ light mayo on wheat
1:30pm - 2 beef hot dogs
5:40pm - 1 nutra grain bar/ 1 granola bar/ 1 poweraid/ 1 red bull

[Floyd Russell]

Originally Posted by Floyd Russell

Front Range Crossfit.
11/28/07
Day 2

Work Out:

50 pullups
50 box jumps, 24" box (20" box)
50 pushups
50 wall ball shots, 20 lb ball (10 lb ball)

Each exercise is done independently on a 10 minute interval, and then all of the times are added together to get an overall time. The idea is that you go as hard as you can on each exercise and then get the remainder of the 10 minute interval to rest.

TIME: 4:00 2:24 1:07 2:28 9:59 (30 pullups)

per yesterday

[Floyd Russell]

Front Range Crossfit
11/29/07
Day 3

Work Out:

5 rounds of:

20 meters over-head lunge
20 push jerks
20 meter over-head lunge
30 situps

Mark off a 20 meter track. Take one 35 lb object (25 lb for women/Floyd) and raise it over your head in one hand. Do a walking lunge to the end of the track. At the far end, do a total of 20 push jerks (10 each hand) with the object, then turn around and lunge back to that starting point with the object in the opposite hand. When you get back to the starting point, set the object down and do 30 situps. Repeat 5 times. Ouch.

Time: Floyd 14:13 (12 kg)


Food of the day:

1 bowl of cereal - 7am
1 small bag of trail mix (peanuts, almonds, rasins, yogurt bits). - 10am
2 hot dogs - 11am
1 tuna w/ mayo on wheat - 5pm
1 tuna w/ mayo on wheat - 6pm
1 fiber ONE bar - 7:30pm

notes: wow i accually ate alot today! too bad it's not zone!