Monday 08/08/2011

I. Standing press 10 x 4 sets

IIa. Mountain climbers x10(L + R = 1)
IIb. DB pushup/row combo x6

III. Run 800m/65 weighted sit-ups

I'm "back on the crack"; vodka, that is. Nothing like some absolute and red bull (diet of course). I think this change from high alcohol beer to some good clean vodka might be exactly what my body is looking for (although at this very moment of posting I'm drinking some good vino rosso). Changing things up is usually a good thing. Welcome Dave back from Baltimore too, he went there specifically to get some crabby patties. Good to have him back.

Friday 08/05/2011

I. Deadlift 10 x 4sets

IIa. Good morning x 5
IIb. Dips x5 (alternating exercises for 10 min)

III. Weighted situps x60/run 800m

Welcome Patrick back from Pittsburgh. A city hated by Cleveland, only because they actually have a pro sports team that wins consistently. Hopefully he'll have some Iron City beer for us in the morning

Wednesday 08/03/2011

I. Bench press 10 x 4 sets

IIa. Pushups x5
IIb. DB curl x5 (10 min, alternating exercises)

III. Run 800m/weighted situps x55

Few notes: 1. I'm happy to report that I'm "back on the crack"-bourbon ale is acceptable again. 2. Let's welcome Suzanne back from Tex-ass, hope she had a good time. 3. Good luck to John Gilbert (Dr Seuss sock-wearer), he opened a @#$%*fit affiliate in Medina. Even though I'm not the biggest fan of @#$*fit, (I still feel it's pretty worthless shit and only good if your idea of working out is to be sore, tired, injury-prone, and vomiting) John is a good guy and works out hard. Best wishes.

Monday 08/01/2011

I. Squat 10 x 4 sets (pick a weight and use it for all 4 sets)

IIa. DB step-ups x6
IIb. Air squats x5
These are alternated, attempt to perform AMRAP in 10 minutes

III. Run 800m/50 weighted situps

First day of new cycle.

Friday 07/29/2011

Run 800m
20 floor to overhead (95/65)
Run 800m
75 situps

*We begin a new cycle on Monday. Let's celebrate by doing a crossfit-type workout. We'll get tired and sore but see no real benefit. Or, you can just bring a six pack and watch, which will be just as effective as doing crossfit.

Wednesday 07/27/2011

I. Max Bench Press 5-3-1-1-1-etc...

II. 3 rounds:

25 KB swings
25 situps
400m run

Monday 07/25/2011

I. Max Squat

II. One round:

Back squat x40 (65/45)
Run 800m

Friday 07/22/2011

I. Max push press

II.

Push press x21 (75/45)
Run 200m
Push press x18
Run 200m
Push press x15
Run 200m

Wednesday 07/20/2011

I. Deadlift max 5-3-1-...

II. 12 min/AMRAP:

05 Floor to overhead (115/85)
10 pushups
15 squats

Monday 07/18/2011

I. Bench press 3x5 sets

II. 3 rounds:

Max bench press (50%-60% or 1rm)'
200m run

Friday 07/15/2011

I. Squat 3x5 sets

II. 10-1 ladder:

Power clean (95/65)
Box jumps

Wednesday 07/13/2011

I. Push press 3x5 sets

II. 12 min/AMRAP:

200m run + max pullups

Monday 07/11/2011

I. Deadlifts 3x5

II. 1 round:

Run 200m
15 OHS
Run 400m
15 power snatches
Run 200m
15 floor to overhead