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.