The Gym!

Our team gym is almost complete! Thanks to my honey for making it happen.

 The garage pullup bar

Squat rack, dumbbells, and kettlebells 

Bench and plates 

Basement pullup bar and rings 

Wallball, slamball and sound system 

Cardio room (bikes are now in the living room for the summer)

Sunday March 24

Push Press

5 rnds of:

• 5 pullups
• 10 situps
• 15 KBS

Friday March 22

Bench Press x5 to max weight

5x5 Ring Rows
20 Goblet Squats - 10 SDHP - 20 Goblet Squats - 10 SDHP - 20 Goblet Squats
20 Situps - 10 V-ups - 20 Situps - 10 V-ups - 20 Situps

Wednesday March 20

Spin 30 mins easy

Friday March 15, 2013

Nothing kicks your ass like Crossfit. Crossfit Open Workout 13.1, modified for my been-sick-for-three-weeks out-of-shape butt, was a killer.

3 rnds of:

20 burpees
20 snatches (35 lbs)

Week of Monday Feb 11 - Sunday Feb 17

Tuesday - Spin WOD

40 mins Spin Video #6
Clean & Jerk
5x5 T2B

Wednesday - Swim WOD

1 hr swim

Thursday - Strength & Flex WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Saturday - Crossfit WOD

Deadlift
4 rnds of:

• 1 min burpees
• 1 min handstand/plank
• 1 min long jumps
• 1 min KBS
• 1 min rest

Sunday - Run WOD

10K run

Week of Monday Feb 4 - Sunday Feb 10

Tues - Spin WOD

30 mins of Spin video #4
Bench Press 5x max
Ring Rows 5x8 reps

Thursday - Strength WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Sat - Crossfit WOD

3 rnds of:

• 10 thrusters (40 lbs)
• 6 pullups
• 10 tuck jumps
• 20 pushups
• 30 situps

Sun - Swim WOD

1200m swim

Week of Monday Jan 28 - Sunday Feb 3

(Tues) WOD #1:
30 min spin (Spin Video #2)
3 rnds of:

• 5 DB bicep curl
• 5 DB push press
• 5 DB tricep extension

30 V-ups

(Wed) WOD #2:
2 mins AMRAP:

• 12 Deadlifts
• 9 Hang Cleans
• 6 Push Press

30 KBS
10 pullups
30 jumps over DB
20 pushups
20 goblet squats
50 mountain climbers
10 L-sit pushups
8 long jumps
30 KBS

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Fri) WOD #4: 1 hr swim

(Sat/Sun) WOD #5: Run 10K

Week of Monday Jan 21 - Sunday Jan 27

We're back after a long winter break! (but we didn't sit on our asses the entire time...)

Congrats to Pack member Miss T on her 1/2 marathon in the Bahamas!

(Tues) WOD #1:

• 20 min spin
• Tabata KBS
• 20 min spin
• Tabata pushups

(Sun) WOD #2: 1000m swim

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Wed) WOD #4: 10 min spin warm-up
Clean & Jerk
5 rnds of:

• 10 burpees
• 30s plank
• 10 Jump Squats
• 30s Hollow Hold

(Sat/Sun) WOD #5: Run 10K

Week of Monday Nov 26 - Sunday Dec 2

(Tues) WOD #1:

• 10 min spin
• 50 KBS
• 10 min spin
• 75 mountain climbers
• 10 min spin
• 100 situps

(Wed/Sun) WOD #2: 2 rnds of: Pull 200m/Kick 200m/Swim 200m

(Thurs) WOD #3: 20 min run or spin

• 1 DB Snatch LH
• 1 DB Snatch RH
• 1 Burpee
• 2 DB Snatch LH
• 2 DB Snatch RH
• 2 Burpee
Continue to 10

(Fri) WOD #4: 5 rnds of:

• 30s Handstand
• 20 Squats

(Sat) WOD #5: Run 8K

Week of Monday Nov 19 - Sunday Nov 25

(Tues) WOD #1:

• 10 min spin
• Clean & Jerk 3x3 Max
• 10 min spin
• 25 T2B
• 10 min spin
• 10 Pullups

(Wed/Sun) WOD #2: Swim 1200m

(Thurs) WOD #3: 20 min run or spin

• 1 DB Snatch LH
• 1 DB Snatch RH
• 1 Burpee
• 2 DB Snatch LH
• 2 DB Snatch RH
• 2 Burpee
Continue to 10

(Fri) WOD #4: 5 rnds of:

• 30s Handstand
• 20 Squats

(Sat) WOD #5: Run 8K

Week of Monday Nov 12 - Sunday Nov 18

In Tri Pack news this week:

Miss T was in the house!

WOD #1: Front Squat. 10 min AMRAP:

• 10 Ring Dips
• 30 KBS

WOD #2:

• 10 min spin
• 21 Thrusters, 21 Pullups
• 10 min spin
• 15 Thrusters, 15 Pullups
• 10 min spin
• 9 Thrusters, 9 Pullups

WOD #3: Run 5K

WOD #4: 5 rnds of: Swim 100m, Pull 100m

WOD #5: 4 rnds of 1 min each:

• V-ups
• Pushups
• Jump Squats
• Ring Rows

Week of Monday Nov 5 - Sunday Nov 11

WOD #1: Bench Press. For Time:

• 150 Dumbbell Push Press
• 75 Push-Up
• 50 Squats

WOD #2:

• 10 min spin
• 5x5 Pullups
• 10 min spin
• 3x Clean
• 10 min spin
• 5x10 Ring Rows

WOD #3: Run 10K

WOD #4: Swim 1000m, Kick 200m

WOD #5:

• 15 min spin
• Tabata V-ups
• 15 min spin
• Tabata Pushups
• 15 min spin
• Tabata Situps

Week of Monday Oct 29 - Sunday Nov 4

In Tri Pack news this week...

MPak visits a Pearl Izumi outlet in Orlando!

WOD #1: Pullups. For Time:

• 150 Dumbbell Push Press
• 75 Push-Up
• 50 Squats

WOD #2:

• 10 min spin
• Bench Press
• 10 min spin
• Push Press
• 10 min spin
• Ring Dips

WOD #3: Run 5K

WOD #4: Swim 1000m, Kick 200m

WOD #5: Spin 45 min. Tabata V-ups

Week of Monday Oct 22 - Sunday Oct 28

In Tri Pack news this week:

MPak tried out her new trainer and liked it. Tracy finally got the pullup bar installed (with lots of help from Pete). A 30lb kettlebell and gymnastics rings were added to the gym. Pete ran the 9-Run-Run with a time of 1:45:09. Way to go Pete!

Swim #1: 200 swim/kick/pull/swim/kick/pull

Swim #2: 1200 continuous

Bike #1: 50 min spin

Bike #2: 25K or 1 hour spin

Run Int: warmup, 400m, 800m, 400m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Pullups, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Back Squat. 5x5 T2B. For 6 mins, 30s ring rows/30s handstand or plank.

Week of Monday Oct 15 - Sunday Oct 21

Swim #1: 200 warmup, 5x200

Swim #2: 2x750 continuous

Bike #1: 1 hr

Bike #2: 1 hr

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Pullups. Dumbbell Snatch. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups

Week of Monday Oct 8 - Sunday Oct 14

Swim #1: 3x50, 3x100, 3x200

Swim #2: 200 warmup, 2x500

Bike #1: 1 hr

Bike #2: 30K

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Bench Press, Thruster, 50 V-ups

S&C #2: Clean.  10 min AMRAP: 5 pushups, 10 situps, 15 squats

Week of Monday Oct 1 - Sunday Oct 7

Swim #1:

• 600 Swim (every 5th 25 Kick)        
• 3 sets of 200 @ 65-70% with :20 rest

Swim #2:

• 100 Swim - 100 Kick - 100 Pull - 100 Swim
• 10 x 100

Bike #1: 1:00 hr

Bike #2: 25K

Run LSD: 12K

Run Tempo: Warm up, 4x400, cool down

S&C #1: 5x5 Goblet Squat. Tabata pushups

S&C #2: Bench press. 5 rnds of: 20 situps, 12 switch lunges, 30 sec handstand

S&C #3: 10x 5 pullups

Week of Monday Sept 24 - Sunday Sept 30

Swim #1: 1200m as continuous as possible

Swim #2:

• 200 warmup
• 4x (100 swim/100 pull)
• 200 cooldown

Bike #1: 1:00 hr

Bike #2: 20K

Run LSD: 10K

Run Tempo: Warm up, 2K tempo, cool down

S&C #1: Push press. 21-15-9 burpees, one-arm dumbbell snatch

S&C #2: Deadlift. 3 rnds of 50 DUs, 20 squats

S&C #3: 10x 5 pullups

Week of Monday Sept 17 - Sunday Sept 23

Swim #1:  6x200

Swim #2:

• 200 warmup
• 4x (100 swim/100 pull)
• 200 cooldown

Bike #1: 35K

Bike #2: 30K

Run LSD: 10K

Run Tempo: 5K

S&C #1: 10x (10 pushups, 10 situps)

S&C #2: 10x 5 pullups