NurseMean 
"Have you tasted the koolaid? CROSSFIT FREAK"
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Archive for September, 2009
Monday, September 28th, 2009
ABS/CALVES
20 squats
Kettle Bell Swing 25 lbs
2 sets, 20 reps
Box jumps
2 sets, 20 reps
20 squats
Weighted Sit ups 10lbs
2 sets, 20 reps
Flutter Kicks
2 sets, 50 reps
20 squats
Lateral body knee crunch (w/gym ball)
2 sets, 20 reps
Donkey calf raise 90 lbs
2 sets, 50 reps
Cardio 15 min
Sprint
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat
Total Time: 45 min
Posted in Other
Sunday, September 27th, 2009
Back
20 squats
Bent over Row 20 lbs each arm
2 sets, 20 reps
Back Extensions 10lbs
2 sets, 20 reps
20. Squats
Lat Pull down 47 lbs
2 sets, 20 reps
Low Row 47 lbs
2 sets, 20 reps
20 squats
Pull up Assist 80 lbs
2 sets, 20 reps
Seated Rope climb
2 sets of 100 ft
Cardio (30 min)
Sprint
Walk 3.5 mph 2 min
Sprint 8.0mph 1 min
Repeat
Posted in Other
Saturday, September 26th, 2009
Rest Day
The muscles are very, very sore so I’m letting them heal for tomorrow’s workout.
"Fitness cannot be a passing fad, it must be a lifelong investment"
-Bruce Lee
Posted in Other
Friday, September 25th, 2009
ABS
20 Squats
Weighted Sit Ups 10 lbs
2 sets, 20 reps
Roman Twist 20 lb ball
2 sets, 50 reps
20 squats
Kettle Bell Swing 25 lbs
2 sets, 20 reps
Flutter Kicks
2 sets, 50 reps
20 squats
Sit ups
2 sets, 20 reps
Cable Crunches weighted 80 lbs
2 sets, 20 reps
Cardio
Sprinting (Training for 5k)
Walk 3.5 mph 1 min
Sprint 8.0 mph 2 min
Posted in Other
Thursday, September 24th, 2009
I’m healed from my Back Injury and I’m ready for the gym!!
I love Crossfit!!!
20 squats
Overhead Press 45 lbs
2 sets, 20 reps
20 squats
Shoulder Press 45 lbs
2 sets, 20 reps
20 squats
Push Press 45 lbs
2 sets, 20 reps
20 squats
Clean and Jerk 45 lbs
2 sets, 20 reps
20 squats
Handstand (Assisted)
2 sets, 20 reps
CARDIO
30 min of Sprinting
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat
Total Time: 1 hour
Posted in Other
Thursday, September 24th, 2009
I’m healed from my Back Injury and I’m ready for the gym!!
I love Crossfit!!!
20 squats
Overhead Press 45 lbs
2 sets, 20 reps
20 squats
Shoulder Press 45 lbs
2 sets, 20 reps
20 squats
Push Press 45 lbs
2 sets, 20 reps
20 squats
Clean and Jerk 45 lbs
2 sets, 20 reps
20 squats
Handstand (Assisted)
2 sets, 20 reps
CARDIO
30 min of Sprinting
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat
Total Time: 1 hour
Posted in Other
Thursday, September 24th, 2009
I’m healed from my Back Injury and I’m ready for the gym!!
I love Crossfit!!!
20 squats
Overhead Press 45 lbs
2 sets, 20 reps
20 squats
Shoulder Press 45 lbs
2 sets, 20 reps
20 squats
Push Press 45 lbs
2 sets, 20 reps
20 squats
Clean and Jerk 45 lbs
2 sets, 20 reps
20 squats
Handstand (Assisted)
2 sets, 20 reps
CARDIO
30 min of Sprinting
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat
Total Time: 1 hour
Posted in Other
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