Walking Lunges

3 rounds for time of:Walking lunge, 100 ft
50 Squats
25 Back extensions

Time:9:57
Then..2x30 "Rocky Crunches" from The Action Hero Body by Jorgen De Mey.

"J.T."

21-15-9 reps of: Handstand push-ups
Ring dips
Push-ups

Actual:
Used dip bars for ring dips
Time:8:05

Mixed Bag

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time:23.29
Post time to comments

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Actual:
13 complete sets of Pull-up & Push up, and 2 reps of Squats

Sumo Dead Lift

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Actual:
45lb Sumo Dead Lift 100x
30 Pull-ups
45Lb Sumo Dead Lift 75x
15 Pull-ups
45Lb Sumo Dead Lift 50x
9 Pull-ups

Time: 31:55

1m 100 Sit up, 100 Back ext

For time:Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Actual:
Ran .5 mile
100 Sit-ups
100 Back Extensions, both on ball
Time:19:05
Fighting a Cold

Tabata Something Else

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Actual:
Pull-ups: 9,6,4,3,1,2,2,1 = 28
Push ups: 20,11,8,6,5,5,3,5 = 63
Sit ups: 12,14,15,14,15,16,16,15= 103
Squats: 17,17,17,17,17,17,17,19= 139

Total: 333

Sean...
Push up 17,13,11 = 41
Sit up 21,22,24 = 67
Squat 20,27,25 = 72
Total 180

Jumping Rope

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Actual:
4 sets of each, except for rope climbs..did pulls with feet on ground
20 min.

Check out these two fit ladies.
Mother and Daughter - Regina, 46 and Raquel, 23 [video]

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Actual:
21-15-9 reps of: 24k Kettlebell Deadlift
Handstand push-ups
Time: 5:30

Murph

“Murph”
For time: 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Actual:
1mile run
42 Pull-ups
145 Push-ups
300 Squats

Stopped at 1 hour. Wiped out

Fran

Three rounds,
21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Actual: As prescribed 19:02

Run 5k

Run 5k

Actual:
Run/walk 5k
Time: 31:01 Sept 19 32:30

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Actual:
24k Kettlebell front squat
Sit ups on Swiss Ball, feet sequred under mattress
Time: 15:12

Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk,15 reps
24 inch box Box Jump, 15 reps
15 Back extensions

Actual:
35 pd. DB Should. press 9x
24 in box jumps 9x
15 swiss ball back ext 8x

Pull-up/Rope climb

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb,
3 ascents

Actual:
21 L-Pull-ups
15ft. l-rope climb (3 tries, 0 complete)
Time: 24:33

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Actual:
30 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time: 22:28

KB Chest Press/ 400m run

Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters

Actual:
24k KB 21 reps
400m
Time: 31:20

Wall Ball/Slam Ball

50-40-30-20 and 10 rep rounds of:
Wall-ball, 20 pound ball
Slam-ball, 20 pound ball

On Wall-ball and Slam-ball dropped reps don’t count. Slam-ball reps must be caught on first bounce. Wall-ball target is ten feet above floor.

15 min pull, sit,squat

For fifteen minutes do pull-ups for twenty seconds,
then sit-ups for twenty seconds,
followed by squats for twenty seconds.

Actual: same as prescribed

Kettlebells and Pull ups

Prescribed
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch,
1.5 poodRight-arm Kettlebell snatch,
1.5 poodPull-ups

Actual:
21, 15,9
Kettlebell Swings
Time:15:28

Click HERE for free articles on Kettlebell Training.

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.

Actual: As prescribed,
Time: 56:46

Comments: Incredibly tough

Fight Gone Bad!

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump – 20” box (Reps) Push-press 75 pounds (Reps) Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points

Actual:
Wall Ball with 20lb sand-filled basket ball 19,15,15
Box Jump 22,21,27
One- leg pistols 14,15,15
Push Press with kettlebell 9-15 reps
Burpees 15,17,17

Comments: One of my toughest workouts ever!

L Pullups/Squats

Complete as many rounds in twenty minutes as you can of:
10 L pull-ups
20 Squats

Actual:
6 rounds
Comments: Very hard workout..killer ab,very hard to hold "L" position

"JT"

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Actual:
Same as above.
Time: 8:39

100 Pull Ups for Time

100 Pull Ups for Time


Actual: 50 Pull Ups
Time:12:39
Stopped..afraid of injury

Killer Workout

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep”. Barrier is 24”.

Actual:
30,25,20,15,10,5 using Olympic bar and 25lbs.
Time: 21:10

This was a very challenging workout.

Sunday Fun

9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

Actual:
9 rounds
24k KB swings 10x
5 handstand pushups
Time: 12:28

Cindy

Cindy as many rounds as possible in 20 min
5 pull ups
10 push ups
15 squats

Actual:
9 rounds...still getting over a cold

Michael

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

Actual: Sick today, no workout...should be O.K. for tomorrow.

Cindy or Mary

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats,
alternating
15 Pull-ups

Actual: I was sick, so no workout today.

Front Squats

Front squat 3-3-3-3-3-3-3-3-3-3 reps
Post loads to comments.

Actual:
Since I don't have an Olympic bar, I used my KB
10 rounds of 3 ea. leg.
Time 6:20

Legs

For time: Broad jump 50 yards counting the number of jumps
Lunge that many times alternating legs, maximizing stride
Deadlift bodyweight that many reps
Box jump 20” that many reps
Squat that many reps

Actual:
28 reps
KB Deadlift 28 each arm
Time: 10:46

Amost Quit

Prescribed:
10, 20, and then 30 rep rounds of:Box jump, 20 inch boxHandstand push-upsBurpeesPull-ups

Actual:
Same as prescribed
Total time: 31:14

This one almost killed me. I felt like quitting and throwing up....but I finished it!

Prescribed:

“Helen”
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Actual:
As prescribed Time: 23:17

Rose Bowl 5k

I haven't run this far in I don't know how long.

Run/Walk 5k around Rose Bowl
Time: 32:30

Squat Clean 95lb x 75 reps

Actual workout
54lb kettlebell x 20 reps

40th Birthday

I spent today with my family. Very thankful that we are all healthy and together as a family.

Pull Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Actual workout...Some were pull ups, some chin ups
1,1
2,2
3,3
4,3
5,4
6,2
7,2
8,1
9,2
10,3
11,3
12,2
13,1
14,3
15,2

Total time 14:30

Starting CrossFit

Hi there,
Starting today my workout log will be moving to http://crossfitaltadena.blogspot.com/ . This site will have regular articles and posts.

I have begun to train according to the www.crossfit.com website....it's a blast.

Enjoy today,
Coop

DB Thruster

45lb dumbbells, 75 reps for time 18:52

11,5,5,5,5,5,5,4,5,5,5,4,4,5

Killer workout

Just Starting Out

I will be updating this blog with information on CrossFit style workouts.

Handstand Pull-up Combo

W/O
Hand stand 10,9,8,7,6,5,4,3,2,1
Pull up 2,4,6,8,10,12,14,16,18,20

Actual
Handstand/Pull up 7/2, 9/4, 8/3, 7/3, 6/3, 5/2, 4/2, 3/2, 2/2, 1/1

Time: 17:30

Been on Vacation

I was in Cabo San Lucas with the family so my entries have been absent. Here are a few pictures of our trip. What can I say about Cabo...it's sort of like Palm Springs with an ocean.

We happened to be down there when one of the hurricanes passed. We had waves up to 10-11 feet tall..just awesome. No damage to the hotel though.

I'm putting together a new site www.stretchwithcoop.com . I will be offering on-site stretching similar to on-site massage. So many of my clients have raved about the stretching segment of the workout, I thought that it would be great to offer the service at your home or office.

Imagine taking your lunch break and getting a great 20-30 minute "power" stretch. I will let you know here first when I begin to formally offer this service.

Yes, I do own a suit

I know that most of you are used to me wearing workout clothes so I had to add this picture of me wearing slacks and a dress shirt. It's pretty rare, so I took a picture. My wife is on my far right with her hand around our son. We went to the baptism of my wife's friend here in the middle with her daughter.