NurseMean’s BodyBlog

FRIDAY 090227

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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Compare to 040817.

Time: 25 min
~Ok, so I take a look at this workout and I’m thinking, no big deal, this doesn’t look hard at all…WRONG…it took at least 15 minutes to get the ringing out of my ears after I completed this workout…ugh!!! I love crossfit!!!~

THURSDAY 090226 CROSSFIT.COM

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Compare to 040613.

Time: 23 minutes

~Ugh, man those lunges killed me!!!~

Weight Lift
Biceps/Triceps

Pull Up Assist 80 pound
2 sets
20 reps

Dip Assist 80 lb
2 sets 20 reps

Tricep Kickback 15 lbs
4 sets
20 reps

Bicep Curls 20 lbs
2 sets 20 reps

Hammer Curls 20 lbs
2 sets 20 reps

Seated Dumbell Overhead Press 10 lbs
2 sets 20 reps  

Lat Pull Down 50 lbs
2 sets 20 reps

CARDRIO
Crossfit.com

Five Rounds for Time:
35 lb Kettle Bell Swing, 25 reps
25 Sit Ups
10 Back Extensions (SuperMan)
10 Knees to Elbows

Total Time: 24 minutes

~I hate going to the gym at the busiest times, I count moving the machines around, as well as carrying a chair around to reach the pull up bar (knees to elbows) as part of my workout as well! Phew!! Killer!!~

Weight lifting- Shoulders

Upright Row 30 lbs
4 sets
20 reps

Side Lateral Raise 10 lbs
2 sets
20 reps

Front Lateral Raise 12.5 lbs
4 sets
20 reps

Kettle bell swing 25 lbs
4 sets
20 reps

Rope Climb (seated) 150 lbs
2 sets
100 feet

CARDIO- CROSSFIT.COM
(Modified)
Three Rounds for time:
500 meter Row
10 Burpees
400 meter run

Total Time: 26 minutes

~If no one knows what the hell a Burpee is, you must check it out. Burpees alone is killer. Lots of sweat, worn out…mission accomplished. ~

Back
20 sets
2 Reps

Chin Assist 80 lbs
Back Extensions with 10 lb weight
Low Row 47 lbs

Crossfit.com
Kelly (Modified)
I didn’t get to finish!!

2 Rounds
400 meter run
Bench Jump
15 Wall Ball Shots 10 lb ball

~ Yes, me and my hubbie went to workout on our Valentines Day, so of course, it being Saturday, our gym closes early- so we had to rush, I still got a good workout though!!!~

Cindy
Do as many rounds as you can in 20 min

5 Assisted Pull ups
10 Push ups
15 squats

Rounds: 10

Crossfit

120 Assisted Dips 80lbs
120 Assisted Pull Ups 80 lbs

Total Time: 20 min

Weightlifting Day
Upper body

20 squats

2 sets
20 reps

Upright Row 30 lbs
Bicep Curls 20 lbs
Lateral Side Raise 10 lbs
Front Lateral Raise 15 lbs
Bent over dumbell row 20 lbs
Tricep Kickback 15 lbs
Dumbell Seated Shoulder Press 15 lbs
Hammer Curl 20 lbs
Overhead Shoulder Press 20 lbs
Low Row 40 lbs
Tricep Pull down 50 lbs

20 Squats after every 2 sets
Total Squats: 220

Total Time: 1 hour

Kelly (Modified)

Three rounds for time:
400 meter run
24 in box jump, 30 reps
10 lb wall ball shots, 30 reps

Time: 28 min

~Considering this is the first time back into the gym, I didn’t do so bad. I hate skipping my workouts. My heart was pumping but needed more rest than usual. NOT to mention my horrible day at work- ugh lets not go there.~