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James

body weight exercises

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Postby jcarroll11 » Fri May 18, 2007 3:16 am

stepped up to level 4 last night.
as rx'd 22 rounds 20 minutes
tonight is a recent xfit workout
100' lounge
50 squats
50 back extensions
j
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Postby jcarroll11 » Sat May 19, 2007 3:25 am

did 3 rounds of the following
lounges - 100'
50 squats
50 good mornings
14:51
wow my legs were on fire!!! that felt amazing. looking for a good leg workout, this is it

j
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Postby Admin » Sat May 19, 2007 10:00 am

You forgot box jumps ;)

Great job
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Postby jcarroll11 » Sun May 20, 2007 4:36 am

There were no box jumps (thank God!!!)
Wednesday 070516
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

If there were, i would not have been able to walk yesterday :D

I took yesterday off as i took the family to carrowinds (amusement park). the walking was good, but man were my legs achey last night.

hockey game tonight.
j
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Postby jcarroll11 » Sun May 20, 2007 5:11 pm

Ok so i wasn't going to do a workout today because i had a hockey game tonight, plus i did so much walking yesterday that i figured my legs would be spent today. when i woke up this morning my thighs were still sore from friday's workout and all the walking yesterday.

so i played hockey tonight and was one of 4 defenseman, so lots of ice time :shock:

after the game i felt awesome, like i could go and play in another game, so on the way home i decided that i would workout :D

L4D2 as rx'd w/ 3 minute rests 4:31

j
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Postby jcarroll11 » Mon May 21, 2007 4:03 pm

Ok so i am glutton for punishment :twisted:

"Nancy"

Five rounds for time of:
400 meter run
25 pound Overhead squat, 15 reps

I started to use 2 25# db's, but my shoulders weren't strong enough

time 15:01

j

side note:
I did this workout with a fence post on 5/2 and finished in 16:05, so i increased the weight this time and finished 1:04 faster :D

now that is progress!
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Postby jcarroll11 » Tue May 22, 2007 5:36 pm

Image

Anybody meet this fine fella? Me, almost tonight, almost :D

L4D3 5:50

Man that was good. I didn't feel it until about 10 minutes after i was finished, that was when my body was like WTF was that!!

Taking a rest day tomorrow and its on to L5 on thurs.

j
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Postby Admin » Tue May 22, 2007 6:35 pm

Delayed onset pukie!

Nice work
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Postby jcarroll11 » Thu May 24, 2007 5:47 pm

Ok wanted to see what i was made of so i went after Cindy (l8d1)
that was the CF WOD

9 rounds in 20 minutes
that was awesome. can't wait to see what they put up tomorrow. i might stop and get an oly bar and some weights.

j
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Postby samjackson » Fri May 25, 2007 5:46 am

I've been eying this set, http://store.wfwclub.com/crweset.html

Am not quite ready to shell out the cash, but soon. Have you tried working out with kettlebells, yet? They are a deceptively simple yet very effective means of weight training.
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Postby Admin » Fri May 25, 2007 6:17 am

Another cool thing to get is a weighted vest.
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Postby jcarroll11 » Mon May 28, 2007 10:51 am

Took a couple of days off due to holiday and such. Got back into today by doing 'Michael'
3 rounds for time:
800 m
50 good mornings
50 situps

temp 85+ F

26:06

Good way to get back into. Also did 10 p/u, 10 pushups and 10 squats

happy memorial day everyone

j
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Postby jcarroll11 » Thu May 31, 2007 2:23 am

did the CFWOD yesterday:
3 rounds for time:
500 m row
50 wallballs

subbed 400m runs for rows and dumbell thrusters 25# for wallballs

time 30:55

my arms were shaking at the end of that :lol:

j
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Postby Admin » Thu May 31, 2007 9:04 pm

thrusters are great
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Postby jcarroll11 » Fri Jun 01, 2007 5:18 pm

I did the WOD that was posted by the local affiliate here:
15,12,9,6,3

200m run
burpees
DB swings - 25#
Box Jumps

so it is done this way
200m run
15 of each exercises
200m run
12 of each exercises

all the way down to the final set of 3

time 19:42

Great workout

j
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