Don't judge a log by its name.

[jugglecat]

Day 189: 7/17/08 Intervals and Core:

GPP: Burpees x30s
Jumping Jacks x30s
Repeat 3 times for 1circuit........Rest 30s and repeat the circuit for a total of 6 times.
These killed me. First time I've tried them w/only 30s rests and it was brutal. Could hardly breathe. I'm sure the 95 degrees temp had nothing to do w/it either.

Core: Jacknife Rollouts on Rings w/feet on box x8
V-ups x15
Wall Walks to Bridge(full rom) x5
Side Crunches w/full tension and slow cadence x15(per side)
High rep Set of Chinnies

Repeat 5 times w/1 min rests btwn

Finisher: Plank on Rings for time......1:30
This was alot harder than I expected.

[jugglecat]

Day 190: 7/18/08 Warrior Challenge

Fast N Furious: Pullups x10
DB Swings w/35lb DB x10(per arm)
Plyo Pushups x10
Knee Tucks x10
As Many circuits as possible in 20 mins......I managed 10.5 circuits this time. This beats my previous best of 9 circuits. The half circuits was a full circuit just w/5 reps. I had like a minute left so I figured I'd try to bang out 5 reps of each instead of just resting till the time was up.

Rep Ladder of Ring Dips(full rom): 1,2,3,4,5,6,7,8
1,2,3,4,5,6,7
1,2,3,4,5,6
1,2,3,4,5
1,2,3,4
1,2,3
1,2
1
Finisher: Tabata of Squats

[jugglecat]

Day 191: GPP

"The DB Bear"
5 DB Deadlifts
5 DB Hang Cleans
5 DB Thrusters

All done w/35lb DBs.....1 set on the minute for 20 minutes....Brutal.....

Finished.

[jugglecat]

Day 192: Off 7/20/08

Day 193: Back Off Strength 7/21/08

1. HSPU's(full rom): 4x8
2. L-Ring Pullups: 4x8
3. Pistols: 4x5(per leg) w/55lbs
4. One Arm Pushups Incline: 4x8
5. DB Swings: 4x8 w/63lbs(per arm)
6. BW Tricepts Ext. (ft. elevated on 2 cinder blocks) 4x6

Rest 30s btwn sets and 2 mins btwn circuits

Finisher: 1 mile run......5:40.....

[jugglecat]

Day 194: 7/22/08 GPP and Core

GPP: Burpees x30s
Jumping Jacks x30s
Split Jumps x30s
Burpees x30s
Jumping Jacks x30s
Pushups x30s
Repeat 6x w/30s rest btwn circuits.....replace pushups w/squats every other circuit.

Core: Flags x5
Knee Hugs x25
Reverse Hypers from headstand x10
Side Crunches w/2s pause at top x15(per side)
High rep set of chinnies
Repeat 5 times w/1min rest btwn circuits

Finisher: L-sit (one leg extend, one tucked) 4x15s w/15s restbtwn

[jugglecat]

Day 195: 7/23/08 Max Strength Day

1a. Deadlifts: 15, 10, 5, 10, 15 w/175lbs, 205lbs and 255lbs respectively
1b. 24" Box Jumps: 15, 10, 5, 10, 15
Rest 1 min after complex

2a. Hang Clean: same reps as above w/95lbs, 115lbs, and 135lbs
2b. Med Ball Slams 15, 10, 5, 10, 15 w/20lbs
Rest 1 min after complex

3a. False Grip Ring Pullups: 4x8
3b. Feet Elevated 24'' ring pushups: 4x15

Finisher: 8 mins of sledgehammer swings w/10lbs...1 min work w/1 min rest....4 times each side.....

[jugglecat]

Day 195: Intervals and Core 7/24/08

"Jelly Legs" Workout: 15 Squats, 0 Burpees
14 squats, 1 burpees
13 squats, 2 burpees
12 squats, 3 burpees
...........etc.........
0 squats, 15 burpees
1 squat, 14 burpees
2 squats, 13 burpees
3 squats, 12 burpees
etc......................
15 squats 0 burpees.
Rest only as needed......done for time..............my time was 20:17....Brutal.....I think it's like 225 of each.

Core: Pull through to skin the cat x5
Hollow Rocks x10
Archer Rocks x10
V-ups x15
Repeat 5 times w/1 min rest btwn circuits

Finisher: 10s L-sits on the minute for 10 minutes.

[Lost Dog]

Originally Posted by jugglecat

Finisher: Sandbag Carry 150lbs for 10 mins.

respect

[LisaS]

hey JG - are you working towards that xfit sandbag carry - BW, 1 mile, <=15 minutes ?

[jugglecat]

Originally Posted by Lost Dog

respect

Hey Thanks! LD. I don't hold the bag bearhug style the whole time it's mainly a keep it off the ground anyway possible stlye. On the shoulder, bear hug being the main two ways. I count it.

[jugglecat]

Originally Posted by LisaS

hey JG - are you working towards that xfit sandbag carry - BW, 1 mile, <=15 minutes ?

That sounds interesting....as long as carrying it on your shoulder is allowed. Although walking around my block 2 times w/a huge sandbag might make my neighbors a little weirded out. But definitely sounds challenging. I just walk up and down my driveway now.

[LisaS]

I think (they're xfit's arbitrary rules of course) it lets you carry "anyway you can", you can stop and rest, but you can't set it down once you start. You can shift from shoulder to shoulder to zercher to back or whatever.

[jugglecat]

Day 196: 7/25/08 Max Strength Day

1. 1 Arm DB Clean and Press: 5x3 w/80.5lbs 2 min rests

2a. Overhead Squats: 4x8 w/75lbs 45s rests
2b. One Arm Pushups(on cinder block): 4x3 45s rests

3a. Weighted Ring Pullups: 1x5 w/10lbs, 1x5 w/20lbs, 1x5 w/25lbs. 3x5 w/35lbs 45s rests
3b. 1 Leg DB Romanian Deadlifts: 4x6(per leg) w/55lb DBs 45s rests

4. Weighted Ring Dips(armpits to hands): 4x4 w/10lbs 1 min rests

Finisher: 3x10 False Grip Ring Rows
Sandbag Carry: Just bearhug style......3:00 w/150lbs

[Lost Dog]

Originally Posted by jugglecat

Hey Thanks! LD. I don't hold the bag bearhug style the whole time it's mainly a keep it off the ground anyway possible stlye. On the shoulder, bear hug being the main two ways. I count it.

I'll have to try it and see if I can go that long, though. Is that your body weight, or just the weight of the bag because that's the weight of the bag?

Originally Posted by jugglecat

That sounds interesting....as long as carrying it on your shoulder is allowed. Although walking around my block 2 times w/a huge sandbag might make my neighbors a little weirded out.

Been there... Once, I carried a 100lbs bag up to the school playground. At night. I carried it onto the sand and dumped it down hard near the chinning bars. I immediately started my sprint across the school yard. When I got back, a group of teens was crowded around pocking it. They thought I dumped a body or something and ran away. We had a good laugh, and no police ever showed up, so I'm happy.

[jugglecat]

Originally Posted by Lost Dog

I'll have to try it and see if I can go that long, though. Is that your body weight, or just the weight of the bag because that's the weight of the bag?

that's just the weight of the bag b/c of the sand I had. I had 3 50lbs bags and used them all so I know the bag weighs about 150lbs..just a coincidence that it's also more than my weight. I'm at 146 right now.

[jugglecat]

Originally Posted by Lost Dog

Been there... Once, I carried a 100lbs bag up to the school playground. At night. I carried it onto the sand and dumped it down hard near the chinning bars. I immediately started my sprint across the school yard. When I got back, a group of teens was crowded around pocking it. They thought I dumped a body or something and ran away. We had a good laugh, and no police ever showed up, so I'm happy.

That's funny!

[jugglecat]

On a side note, I was telling Heather that I lowered my distance on the one arm pushups to the height of a cinder block and she convinced me to try one on the floor....Well I couldn't resist a challenge so I tryed one and BAM! I could do it....2 each arm as a matter of fact. Felt good Like I really accomplished something....Progress is happening. So from now on it's One Arm Pushups from the floor. Just had to add this in my log....definitely a PR for me.