Still Working On Me: June 2012

Monday, June 25, 2012

WOD Saturday, June 23, 2012

Running (treadmill):
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Push-Up:
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 15 reps (+22 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 4 times Circuit with planks, push-ups and body weight squats
Hammer Dumbbell Curl:
- 30 lb x 10 reps (+19 pts)
- 30 lb x 10 reps (+19 pts)
- 30 lb x 10 reps (+19 pts)
Triceps Pushdown - Rope Attachment:
- 50 lb x 10 reps (+10 pts)
- 50 lb x 10 reps (+10 pts)
- 50 lb x 10 reps (+10 pts)

WOD Sunday, June 24, 2012

Elliptical Trainer:
- 0:20:00 (+79 pts)
- http://runkeeper.com/user/SWF/activity/97257238
Push-Up:
- 20 reps (+30 pts)
- 20 reps (+30 pts)
- 20 reps (+30 pts)
Dumbbell Lunges:
- 10 reps (+28 pts)
- 10 reps (+28 pts)
- 10 reps (+28 pts)
Sit-Up:
- 20 reps (+10 pts)
- 20 reps (+10 pts)
- 20 reps (+10 pts)
Woodchoppers:
- 10 reps (+16 pts)
- 10 reps (+16 pts)
- 10 reps (+16 pts)

WOD Monday, June 25, 2012

Running (treadmill):
- 0:02:30 || 0.25 mi (+14 pts)
- 0:02:30 || 0.25 mi (+14 pts)
Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Push-Up:
- 15 reps (+22 pts)
- 15 reps (+22 pts)
Dumbbell Lunges:
- 10 reps (+28 pts)
- 10 reps (+28 pts)
- 10 reps (+28 pts)
Dumbbell Bench Press:
- 10 reps (+78 pts)
- 10 reps (+78 pts)
- 10 reps (+78 pts)
Cable Crossover:
- 15 reps (+12 pts)
- 15 reps (+13 pts)
- 15 reps (+13 pts)
Triceps Pushdown:
- 10 reps (+15 pts)
- 10 reps (+17 pts)
- 10 reps (+17 pts)
Front Cable Raise:
- 10 reps (+10 pts)
- 10 reps (+10 pts)
- 10 reps (+10 pts)
Standing Biceps Cable Curl:
- 10 reps (+18 pts)
- 10 reps (+20 pts)
- 10 reps (+20 pts)

Saturday, June 23, 2012

WOD Friday, June 22, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Cable Pull Through:
- 10 reps (+23 pts)
- 10 reps (+26 pts)
- 10 reps (+26 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Triceps Pushdown - Rope Attachment:
- 10 reps (+15 pts)
- 10 reps (+17 pts)
- 10 reps (+17 pts)
Barbell Shrug:
- 10 reps (+29 pts)
- 10 reps (+53 pts)
- 10 reps (+53 pts)
Dumbbell Side Bend:
- 10 reps (+30 pts)
- 10 reps (+30 pts)
- 10 reps (+30 pts)
One-Arm Kettlebell Swing:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Machine Chest Fly (Pec Deck):
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)

Thursday, June 21, 2012

WOD Thursday, June 21, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+55 pts)
- 10 reps (+59 pts)
Face Pull:
- 10 reps (+28 pts)
- 10 reps (+34 pts)
- 10 reps (+34 pts)
Standing Biceps Cable Curl:
- 10 reps (+18 pts)
- 10 reps (+20 pts)
- 10 reps (+20 pts)
Bent Over Two-Dumbbell Row:
- 10 reps (+43 pts)
- 10 reps (+43 pts)
- 10 reps (+43 pts)
Seated Barbell Shoulder Press:
- 10 reps (+48 pts)
- 10 reps (+52 pts)
- 10 reps (+52 pts)
Walking:
- 0:50:06 || 3.6 mi || 14:05.4 min/mi (+201 pts)

Monday, June 18, 2012

WOD Sunday, June 17, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Hang Clean:
- 5 reps (+37 pts)
- 10 reps (+44 pts)
- 10 reps (+44 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Cable Crossover:
- 10 reps (+11 pts)
- 10 reps (+12 pts)
- 10 reps (+12 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+55 pts)
- 5 reps (+50 pts)
Barbell Deadlift:
- 10 reps (+68 pts)
- 10 reps (+95 pts)
- 10 reps (+95 pts)
- 5 reps (+92 pts)
Pull-Up:
- 10 reps (+82 pts)
- 10 reps (+82 pts)
- 10 reps (+82 pts)

4 Circuits
    Plank:
        60 sec (+21 pts)
    Running (treadmill):
        0:03:00 || 0.25 mi (+11 pts)
    Body Weight Squat:
        15 reps (+9 pts)
    Push-Up:
        10 reps (+15 pts)

4 Circuits
    Push-Up:
        10 reps (+15 pts)
     Body Weight Lunge:
        10 reps (+12 pts)
    One-Arm Dumbbell Deadlift:
        10 reps (+38 pts)
    Plank:
        60 sec (+21 pts)

4 Circuits
    One-Arm Dumbbell Snatch:
          10 reps (+32 pts)
    One-Arm Kettlebell Swing:
          10 reps (+33 pts)
    Push-Up:
          10 reps (+15 pts)

Saturday, June 16, 2012

WOD Friday, June 15, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
Dumbbell Lunges:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Dumbbell Bench Press:
- 10 reps (+78 pts)
- 10 reps (+89 pts)
- 10 reps (+89 pts)
- 10 reps (+95 pts)
Dumbbell Step Ups:
- 0 lb x 10 reps (+15 pts)
- 0 lb x 10 reps (+15 pts)
- 0 lb x 10 reps (+15 pts)
Face Pull:
- 10 reps (+28 pts)
- 10 reps (+34 pts)
Lat Pulldown:
- 10 reps (+20 pts)
- 10 reps (+23 pts)
Body Weight Squat:
- 10 reps (+6 pts)
- 10 reps (+6 pts)
Seated Barbell Shoulder Press:
- 10 reps (+52 pts)
- 10 reps (+52 pts)
- 10 reps (+55 pts)
Standing Dumbbell Triceps Extension:
- 10 reps (+21 pts)
- 10 reps (+22 pts)

WOD Wednesday, June 13, 2012

Sunday, June 10, 2012

Plank:
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
- 60 sec (+21 pts)
One-Arm Kettlebell Swing:
- 10 reps (+33 pts)
- 10 reps (+33 pts)
- 10 reps (+33 pts)
Dumbbell Step Ups:
- 10 reps (+15 pts)
- 10 reps (+15 pts)
- 10 reps (+15 pts)
Dumbbell Bench Press:
- 10 reps (+83 pts)
- 10 reps (+89 pts)
- 10 reps (+89 pts)
Standing Barbell Shoulder Press:
- 5 reps (+69 pts)
- 5 reps (+69 pts)
- 5 reps (+69 pts)
- 5 reps (+69 pts)
- 5 reps (+69 pts)
Body Weight Squat:
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
- 15 reps (+9 pts)
Triceps Pushdown - V-Bar Attachment:
- 10 reps (+16 pts)
- 10 reps (+16 pts)
- 10 reps (+16 pts)
Barbell Incline Bench Press:
- 10 reps (+48 pts)
- 10 reps (+51 pts)
- 10 reps (+55 pts)
Barbell Deadlift:
- 10 reps (+68 pts)
- 5 reps (+81 pts)
- 5 reps (+81 pts)
- 5 reps (+81 pts)
- 5 reps (+57 pts)

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