Nov 27,28,29, 2018

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This morning:

Every 3 mins for 30 mins:

20 Assault Bike Calories

10 Kettlebell Swings, 70 lbs

5 Pull-ups

10 Push-ups

Great format. Had about a minute rest after each round. Alan killed it and finished almost every round in front of me.

Wednesday

30-20-10

Ski, Bike, Row Calories

Amrap 40 min

We were close to finishing so we just did 3 full rounds. 42:25

Tuesday

Weighted Dips

5-5-5-5-5

then

5 rounds for time of:

Row, 500 m

20 Dumbbell Snatches Alternating w 50 lbs

Then

Durante Core

November 26, 2018

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Great start to the week this morning with a great group. Jody, Rusty, Trevor, Josh, Kyle, Turner, Kim, Alan, Michael and I went after a 2 man team leap frog workout. This format is one of my favorites as it is essentially intervals that are determined by your partner.

10 Pullups

10 Assault Bike Cal

10 Abmat situps

AMRAP 20 min

Trevor and Rusty win with 18 + 3 reps. Everyone else close behind.

Pre workout

Weighted dips

5-5-5-5-5

November 12, 2018

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Plans were spoiled with some rain this morning. Instead of the 13.2 CrossFit Games workout that I had planned, the 6 of us made a different workout that could keep us moving and in the garage

Core warmup

20 Grasshoppers

40 bicycles with a pause at the end

20 leg reaches

40 flutters with a pause

x 3 rounds

then

6 stations

  1. Ski Erg

  2. pushups

  3. 20 KB Swing

  4. Vup

  5. Assault Bike

  6. Situp

All stations are max reps for the time allotted except the KB swing which is 20. The way this one works is that the KB station determines when everyone switches stations. You can train a large number of people with a small amount of equipment with this type of workout. The determining station could be a 400 m run, 20 kb swings or anything really. It is easy to have 2 teams compete with each other while still using a small amount of equipment.

We went through this for 20 minutes.

November 8, 2018

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Occasionally I like to look back on the Beyondthewhiteboard calendar and find a particular week or day and replicate it to see how I compare to those results. Today, I found an interesting workout that fit with our week. It was November 25, 2015. I replicated that day exactly today.


3 years ago I was able to get 70 reps. Today, 68

3 years ago, 2 rounds + 5 reps. Today 2 rounds + 4 reps

3 years ago, 5 rounds even. Today, 5 rounds + 6 reps

I am constantly trying to improve but as I age, I am also happy to not be losing fitness. In 2 of these workouts I was 1 or 2 reps off my previous best 3 years ago. I surpassed this by 6 reps today.

Lots of work to do…holding steady