June 9 Workout

June 9, 2011

Round one: 15 KB Swings
Round Two: 15 KB Swings, 15 air squats
Round Three: 15 KB Swings, 15 air squats, 15 box jumps
Round Four: 15 KB Swings, 15 air squats, 15 box jumps, 15 Pull Ups
Round Five: 15 KB Swings, 15 air squats, 15 box jumps, 15 Pull Ups, 15 Burpees

11:12
178 BPM AVG Heart Rate
190 BPM Max Heart Rate

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June 7 Workout

June 7, 2011

3 Rounds for Time:
30 KB Swings
20 KB Single Arm Swings (each)
Farmer’s Walk length of gym: 50 pound KB in one hand; 20 pound KB in the other.
30 Air Squats
Farmer’s Walk back

11:24 was my time tonight..

If you can’t tell, I kind of like kettlebell swings.. 🙂 For those keeping track, that’s 646 kettlebell swings and 312 squats..

4×4 of Everything:

  • Hang Clean @155 pounds
  • Bulgarian Split Squats (4 per side) at 25 pound dumbbells in each hand
  • Kettlebell Swings with 50 pound KB
  • Dips

Wasn’t looking for the kill-shot today. Just get in and complete a workout. For those keeping track, that’s 300 KB swings and 192 squats so far in this 52-Day Challenge.

June 3 Workout

June 3, 2011

CrossFit Workout– June 3

4 Rounds for Time

  • 15 Box Jumps (24″ box)
  • 8 Kettlebell Single Arm Snatch (per arm) with a 20 pound KB
  • 8 Kettlebell Single Arm Swing (per arm) with a 30 pound KB
  • 15 Kettlebell Swings with a 50 pound KB

My time was 13:32 and I had an average heart rate of 177 beats per minute. My max heart rate tonight was 191 BPM.

Yes, I laid on the floor for a couple minutes after that workout!

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