After re-tooling some things and doing some new things. I’ve changed it up to get away from the constant work on a track and to spark some liveliness into my workouts.
At work I’m a member of several boards that meet every month. Of those boards one is a Health and Wellness Committee. One of the other members a SWAT team member who runs training workouts at one of our parks on Tuesday, Friday and Saturday. He is a certified Cross Fit trainer. So I’ve mixed a little bit of that into the workouts.
Tuesday, 6/1/10
Cross Fit Training Circuit
20 x 35# Kettle Bell swings
Jog 40m
10 x Get ups (get up weights include 80# bag, 45# plate, 45# bar, 35# Kettle Bell, 30# DB)
Sprint 40m
10 push ups
Repeat 10 times, finish with 20 x 35# Kettle Bell swings
All the get ups with 30# DB are Turkish get ups
Wednesday, 6/2/10
Bench press 1 x 12, 10, 6, 3, 1 warm up 135, 155, 185, 200, 225
3 x 4-6= 240, 235, 225
DB Incline press 2 x 4-6= 80, 85
Dips 1 x 4-6= 10#
Cable Pull down 1 x 12, 10, 6, 3, 1 warm up
2 x 4-6= 190
CG pull down 2 x 4-6= 160
Bent over row 2 x 4-6= 155
1 x 30 seconds, 4 way core
Thursday, 6/3/10
Track Workout
Dynamic Warm up
4 x 30m w/30m fly in @ 85-90% w/3-5’ rest
Snatch 4 x 3= 127, 127, 133, 137
Snatch H Pull 4 x 4= 176, 176, 183, 188
Straight Bar Press 1 x 12, 10, 6, 3, 1 warm up
2 x 4-6= 135
DB side laterals 2 x 6-8= 15
Barbell Shrugs 1 x 4-6= 185
Skull Crushers (DB) 1 x 12, 10, 6, 3, 1 warm up
2 x 4-6= 30
Tricep push ups 2 x 4-6= Body weight
Straight bar curls 1 x 12, 10, 6, 3, 1
2 x 4-6= 45
DB Curls 2 x 4-6= 35
Friday, 6/4/10
Cross Fit Training Circuit x 4 times through
400m
5 x dips
10 x body curls
15 x box jumps
20 x 70# Kettle Bell H Pulls
25 x 65# Barbell front squat and press
Total time 33:39
Sunday, 6/6/10
Two Flag Football games. Two play off games, two wins. We are in the semis, but I am a little banged up. We were running option play, when I got the pitch I ran up field and the LB dove in and my thigh about 2 inches above my left knee. Needless to say after research I found that I have deep thigh bruise that has brought on a little swelling in the knee. The knee is fine, but my quad is killing me. Hard to walk without a limp, hard to bend and straighten the leg.