6/26/09 Workout - From "The Training Room"

From The Training Room at Crossfit New Jersey
Do 10 sets of 10 with one bell

Use a heavy bell and good form

5/5 kettlebell swings - 16kg
5/5 push presses - 16kg
5/5 front squats - 24kg
5/5 kettlebell snatches - 12kg

The family is heading to the Cardinal game so I broke this workout into three parts; 3 reps before work, 4 reps at noon and 3 reps after work. Great Workout!

6/23/09 Workout

After 10 days off I decided to get back into the workout routine with something moderate.

3 rounds of:
Jumprope 100 reps
single kettlebell swing 10r/10l - 16kg
Burpees 10
Double kettlebell swing 10 - 30kg

Just enough

6/13/09 Workout from Coach Rut

More from Coach Rut and "The Fitness Conduit"

M.E. Supine Bench Press 3-3-3-1-1-1

3X135lb, 3X155lb, 3X165lb, 1X175lb, 1X185lb, 1X195(f), 1X195(f)

Rest 5:00 Minutes

Every minute for 12 minutes:

Dumbbell Complex - I used 16kg kettlebells
3 Hang Power Cleans
3 Front Squats
3 Push Press

Great workout.

6/11/09 Work Out from Coach Rut

Another Work Out from "The Fitness Conduit."

M.E. OVERHEAD SQUAT 3-3-3-1-1-1
3 X 45, 65, 65, 65
1 X 75, 95, 95

Rest 5 Minutes

7 Rounds for time:
Kettlebell Snatch 10 (5 right/5 left)- 16kg
Supine Alternating Kettlebell Bench 10 (5 right/5 left)- 16kg
Time = 8:29

First time I have benched with kettlebells, interesting.

6/9/09 Workout from Coach Rut

From Coach Rut over at "The Fitness Conduit"
M.E. HANG CLEAN 3-3-3-1-1-1
3X135, 3X135, 3X135, 1X145, 1x155, 1x165(f), 1x165(f) - So I quit

Rest 5 Minutes

5 Intervals of:

5 Box Jumps
12 (Feet Elevated) Push ups
Time = 3:29


I think I will stick with Coach Rut for a while.

6/7/09 Work Out from Coach Rut

From Coach Rut over at The Fitness Conduit

M.E. Supine Bench Press
5 X 135, 5 x 145, 5 X 155
3 X 165, 2 X 175, 1 X 185

5 rounds
9 X Double Kettlebell Thrusters, 16kg
9 X Pullups, band assisted lightest
Time = 8:40

6/4/09 Workout from "The Training Room"

From Mike Stehle at "The Training Room"

Kettlebell and Body Weight Conditioning Ladder. Who Wants a Piece?
Go down the ladder on each movement from 10-1 using one kettlebell

Go through the movements in this order circuit style

Two Handed Kettlebell swings - I used my new 28kg kettlebell
Mountain climbers
Jump rope (100-10 revs)
kettlebell clean/squats - I used 2 16kg kettlebells
Burpees

These ladders are tough, but I like the descending format. I kept telling my self to get through the first four rounds and then it's down hill from there. For the record, I still hate burpees, but I am improving.