Kepley
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« on: July 23, 2008, 02:38:25 PM » |
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First and foremost I would like to thank Dave for giving us an open platform to log workouts. I have always worked out for fun and have kept record sometimes and more than often have not. Now that I will have access to the log nearly 24/7 hopefully I will have reason enough to keep a consistent log.
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Kepley
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« Reply #1 on: July 23, 2008, 02:43:22 PM » |
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07/12/08
As far back as I remeber. Going forward I will update at least weekly.
7 1/2 mile hike
1000' elavation gain/loss
Good times!!
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Kepley
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« Reply #2 on: July 23, 2008, 04:25:32 PM » |
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07/14/2008 - Needed to burn
2 mile jog
5 rounds of
55# windmill 10 (5) each arm
5 pull-ups
10 rope assisted pistols (5) each leg
5 tire flip jump in and circle back to flip
Pace was moderate
1 min breaks between rounds
needed pull-up assistance in last two rounds
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Kepley
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« Reply #3 on: July 23, 2008, 04:39:22 PM » |
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07/16/08 - Vague memory kettlebell work
5 minutes of work
1 minute of full range squat with curl and overhead tricep press 40#
1 minute side deadlift 40#
1 minute cleans 40#
1 minute snatch 40#
1 minute high pull 40#
4 minutes of work
3 minutes of work
2 minutes of work
2 minutes of swing 26#
1 minute of work
30 seconds of plank push-ups
30 seconds of T situps
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Kepley
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« Reply #4 on: July 23, 2008, 04:44:25 PM » |
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07/17/08 - First crossfit class
Summit
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Kepley
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« Reply #5 on: July 23, 2008, 04:48:40 PM » |
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07/21/2008 - 300 reps
5 rounds
20 behind neck squats 26#
5 uphill sprints 10' (hill) elevation gain
30 second rest between sets
5 rounds
20 push ups
40 yd sprint
30 Second rest between sets
1 round
100 between the legs deadlift 26#
had to break set up after 50
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Kepley
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« Reply #6 on: July 23, 2008, 04:50:17 PM » |
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07/22/08
1/3 of the 1200 workout
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Dave
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« Reply #7 on: July 23, 2008, 10:10:49 PM » |
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Welcome Justin. It's good have you here!
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Dave
_________________________________________
People have never really seen true mastery, so they don't even know that they don't have it.
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Kepley
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« Reply #8 on: July 29, 2008, 09:05:46 AM » |
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Glad to see the forum and everything restored. Im sure Dave is too.
07/24/08
Providence
used yellow bells - edit for size later
Felt good and strenuous. last 3 min one arm snatches broken up 1 min, 1 min, 30 seconds, 30 seconds.
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Kepley
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« Reply #9 on: July 29, 2008, 09:25:01 AM » |
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07/27/08
early morning feeling lazy but made it through session
round a
10 burpee
sprint
round b
10 goblet squats w/ curl @ bottom and extension @ top
sprint
4 alternating rounds
a 10 yd
30 sec rest b 10 yd
30 sec rest a 10 yd
30 sec rest b 10 yd
2 alternating rounds
a 30 yd
30 sec rest b 30 yd
2 alternating rounds
a 50 yd
30 sec rest b 50 yd
2 alternating rounds
a 30 yd
30 sec rest b 30 yd
4 alternating rounds
a 10 yd
30 sec rest b 10 yd
30 sec rest a 10 yd
30 sec rest b 10 yd
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Kepley
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« Reply #10 on: July 29, 2008, 09:31:41 AM » |
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07/29/08
Today was a product of bad planning. Too much work on the legs and not balanced with previous day's workout.
increasing interval training 1 min. rest in between work
1 min mountain climber
Hill ~ 40 yd up with a little over 45 degree angle up one side down the other up one side down the other back to start
1 min mountain climber
1 min plank knee to elbows
HILL
1 min montain climber
1 min plank knee to elbows
1 min push up -
Dragging so bad not good sets
HILL
1 min squats
1 min plank knee to elbows
1 min push up
1 min squats
Still Dragging
HILL
1 min lunges
1 min plank knee to elbows
1 min push up
1 min squats
Dead
HILL
5 more HILLS
Disappointing....Going back to the drawing board for a good dose of planning
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« Last Edit: July 29, 2008, 09:44:10 AM by Kepley »
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Kepley
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« Reply #11 on: July 30, 2008, 08:42:36 AM » |
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07/30/08 - Weight Training
6 rounds - 2 min rest in between
6 deadlifts
6 Hanging Clean and Press
6 Front squats
115#,125#,135#,145#,145#
Stopped pressing after third round and did back squats the last round.
3 rounds - 30 sec rest in between
1 min/arm KB one arm chest presses 40#
1 min KB Sit up 26#
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« Last Edit: August 11, 2008, 01:31:33 PM by Kepley »
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Kepley
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« Reply #12 on: August 03, 2008, 05:35:26 PM » |
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07/31/08
14 HILLS
1 min rest
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Kepley
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« Reply #13 on: August 03, 2008, 05:40:51 PM » |
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08/01/08
KB Complex #40
10 each arm
Swings
High pulls
Cleans
Clean and press
snatches
around the world (waist) to the clockwise
around the world (waist) to the counter clockwise
figure 8's
windmills
5 mile hike McConnel Trail @ Jefferson memorial forest
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« Last Edit: August 11, 2008, 01:32:21 PM by Kepley »
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Kepley
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« Reply #14 on: August 05, 2008, 11:16:44 AM » |
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12 HILLS
1 min rest
Back was tweaked from early wakeboarding session
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« Last Edit: August 06, 2008, 10:11:43 AM by Kepley »
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