Pitfall. Watch out for the Rattlesnake.

Warm up
1000 meter row
100 jump rope
10 burpee tuck knee
X2

‘mikoy’
1/2 mile
21, 15, 9, 6
Dead lifts body wieght
Handstand push up
Bicep curls DB 25lbs
1/2 mile run

TIME:17:06

Fogo de Chão Reservations

This workout keeps going until you say stop. You can try to do this all at once but I recommend a break in between. Either way you will probably feel like you’re going to throw up.

Appetizer
21-15-9 for time
135 Deadlift
Handstand Push-ups

Time: 6:54

Main Course
Three rounds for time
Row 500m
Burpee broad jumps up and back (should be between 7-10)
Pull-ups = Amount of burpee broad jumps it took you to get up and back
10 Slam Balls

Time: 13:52

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

TIME: 10:18

This is called flesh wound because your shoulders are going to be destroyed after this one… no lie.

Add your times in the comments.

My safe-for-work favorite:

 
It’s subtle.

“HOW TO RUIN A WORKOUT”

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders (demos)
Pull-ups

• Post total time and total reps plus calories (from row)

• The clock runs continuously for the ten minutes after the run.

MY TOTAL: 107

I call this how to ruin a workout because of the double unders.  I was using a piece of shhhh jump rope.  This thing was made out of yarn from an old afghan.  (No not an old Afghan.)  The best jump ropes have some good weight to them where you can whip them around.  Probably the best you’re going to find is (no lie) the ones with the plastic beads on them.  They’re heavy and FAST.  Stay away from rope with these Nike handles.

BENJAMIN

• .5 mile
• 100 pushups
• 100 squats
• 100 situps
• 100 pull ups
• .5 mile

FOR TIME

TIME: 34:33

Compare to April 15.

Only a little better than last time, but something is wrong with my shoulder and my bicep was over-compensating and then my elbow isn’t feeling right.  Not good, holmes.

I did jumping pull ups for 40-70.  Last 30 were real deal.  But see above.

For time:
100 Squats
15 pull ups
15 dips
75 Squats
30 pull ups
30 dips
50 Squats
45 pull ups
45 dips
25 Squats
60 pull ups
60 dips

TIME: 35:53

I wish we could stop making new hero workouts.

From Crossfit.com

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

DO FIVE ROUNDS (1 min rest between rounds)

(So this video is some kid walking around.  And that’s it.  And the point is that his sneakers are untied.  Is this what the internets were built for??? Weird.  Anyways, I used to have these in like 8th grade and they were dustmongers.  It was like I was wiping them off every 15 seconds cuz they were so slippery in the gym.  Bad times.  But generally some comfortable kicks. I’m rambling.)

RECAP: I did first 2 rounds with 65lb, then the final 3 with 75lb. I will try to get up to 95lbs on the next time around (which isn’t for a while, I hope!!). I am mad sore today in my shoulders and my hamstrings.

(if you’re not sure on any of these, check out my demo page)

Add your comments in the …er… comments!

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

TIME: 29:54

This was not fun at all but those are the ones that are most worth it.

USA = A-Ok

‘Gutsy Gibbon’
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

TIME: 20:36

More piked handstand push ups… also had to use a bar instead of a kettleball for the sumo deadlift.

The pull ups ran like this:
10 pull ups as Rx (that i couldnt do in a row)
5 with 20 lbs (that was AS rough)
15 jumping pull ups w/ 20 lbs

TOTAL TIME: 26:46 (Splits: 5:49/ 9:03/ 11:53)

Support: Project Better Place

Add your times in the comments