Workout Log 2015

Thursday, December 31st, 2015

11AM, LockBox with Kris

600m ski/ 10x ::kb swing-high pull-clean-snatch (left/right)/ 50x rope slams + rope pull

3 rounds, ~45 mins

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Wednesday, December 30th, 2015

6PM + 715PM, Burn 60, Kris's class

Brutal

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Tuesday, December 29th, 2015

4PM, Burn60 with Kris

10x TUR/ 20x Hoist/ Bag GU (5/5)/ 15x Gorilla KB Long Swing

3 rounds in exactly 40 mins

Absolutely brutal. Didn't want to do the last round.

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Monday, December 28th, 2015

715AM, LockBox

500m row/ 10x kb swing-high pull/ 20x leg hypers/ 1 min kb hold/ 1 min hang/ kihon

2 rounds

1130AM, LockBox

50/40/30/20/10

Airdyne/ 20lb Wall Ball

6PM, Crossfit Class@ LockBox

15kb swings/ Hand Walk/ 30 jump lunges

5 rounds

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Sunday, December 27th, 2015

330PM, BH Track with Kris

20x push pike/ 20x pull ups/20x  box jumps/ 400m run

4 rounds

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Monday, December 7th, 2015

730AM, LockBox

2,000m row - 7:59/2,ooom ski - 8:43/ 50 cals airdyne - 3:39

4PM, Burn60, WeHo

0.5 mile @8.0/ 10x Hoist/ 5+5x Bag GU/ 10x TUR/ 10x Gorilla Long Swing

3 rounds ~15 mins per round.

Had intended to do 5 rounds total but the first round wrecked me!

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Monday, December 7th, 2015

730AM, LockBox

2,000m row - 7:41

(15/15) x kb SA swings/ 20x waterbag drop/ 20x leg hypers/ 10x 45lb plate sit2stand/ 20x body hypers/ KB farmer

Round 1: 10:00/ Round 2: 8:41/ Round 3: 8:03

2,000m ski - 8:29/ 50 cal airdyne - 3:40

615PM, LockBox

30 min ski - 6723m

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Sunday, December 6th, 2015

715AM, LockBox

2,000m row - 7:56/ 2,000m ski - 8:16/ 50 cal airdyne - 3:18

30x ring row/ box jumps/ 32kg kb renegades/ pull ups - 15 mins

30x 32kg kb swing + Farmer (Start at 2 mins on every round for 5 rounds) - 10 mins

Agony on the forearms with the swing!

1030AM, Stairs with Steve

Wooden stairs x4 + 30 lunges at the top

Concrete stairs x1

1230PM, OP with Jill

20 min swim

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Saturday, December 5th, 2015

8PM, 100 burpees under 10 mins at home

Just home from Vegas and felt disgusting!

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Wednesday, December 2nd, 2015

8AM, LockBox with Kris, 40 mins

300m row/ 50x ring pulls/ 25x pull ups/ 10x kb renegade leg through/ 10x moving kb-swing:high pull: clean: snatch: clean+press (left, right)/ 10 cals airdyne

2 rounds. 20 mins per round. Tough, hard workout. Kept the pace understated to avoid injury.

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Tuesday, December 1st, 2015

8AM, LockBox, 1hr +

300m ski/ 15 pull ups/ 15 push ups/ 10 pull ups/ 10 push ups/ 5 pull ups/ 5 push ups/ 30x kb swings/ 300m row - 3 rounds. Steady pace.

Karate

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Monday, November 30th, 2015

1115AM, LockBox, 30+ mins

5x wall walks/ 5x pull ups/ 5+5x ring pull twist/ 5x box jumps/ 5x kb combos/ 5x ring muscle ups

3 rounds. No pace.

3 round finisher with Kris:: 12x 60lb db snatch + 150m ski - Fast. I finished first.

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Tuesday, November 17th, 2015

1115AM, LockBox, 30 mins

250m row/ 10x bar squat/ 10x body row/ 10x single arm kb work/ 10x kb bench/ 5x pull up/ 5x ball throw/slam/ 250m ski

3 rounds ~10 mins each. Easy pace. Still getting back into it after holiday.

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Tuesday, November 17th, 2015

8AM, LockBox, 1 hour

Random rounds with lots of breaks

Row/ Ski/ Pull/ Leg raises/ push pikes/ renegades/ ball slams etc..

3PM, Gym with Steve, ~20 mins

Round 1:  3x 30sec rope pull-30 sec jump rope

Round 2: 5x: TUR/ Sasquatch KB Long Swing/ Renegades/ 3x Wall Walk holds

Round 3: Same as round 2

Round 4: Same as round 1

Round 4: 5x: TUR

Horrible!

445PM Burn 60, 30 mins

0.25 miles @8.5/ 5x sandbag GU/ 5x KB single arm combos/ 5x ball slams/ 5x Hoist/ 25x Gorilla KB swing - 3 rounds

Stretch - 15 mins

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Wednesday, October 14th, 2015

7AM, Gym with Steve, 20 mins

All body weight - sit ups/ squats/ leg raises/ lunges

5PM, Class at LockBox with Carlos, 1 hour

30 cal row/ 20 front squat (115lbs)/ 30 t2b/ 20 push press (115lbs)/ 30x45lb plate tap to ovh/ 20x bar sumo squat row (115lbs)/ 30 air squat hop to bar/ 200m run

Round 1: 5 mins + 2 min break ( reps)

Round 2: 10 mins + 2 min break (95 reps)

Round 3: 20 mins + 2 min break (Complete 20:03)

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Tuesday, October 13th, 2015

8AM, LockBox, ~45 mins

500m ski/ 20x Single arm rotation pull/ 20x box jumps/ Bulgarian bag/ Down the line burpee pull up/ Down the line ring pull leg raise/ Moving KB

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Sunday, October 11th, 2015

3PM, Gym with Steve

Lunge downhill/ Bound back up - 7-1/2 mins

DB walk of death/ 5 burpees+20 steps - 8 mins

Sandbag bear hug walk/ Hoist back up - ~7 mins

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Thursday, October 8th, 2015

7AM, Gym with Steve, 20 mins

Rope pulls/ jump rope - 3 rounds of 3o secs

Weighted lunges

Walk of death (90lb walk down-10 push 4 renegades up)

8AM, LockBox, Karate 20 mins

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Thursday, October 8th, 2015

9AM, LockBox with Kris, 50 mins

20 cal row/ 5+5 x 70lb db snatch/ 10x weight vest pull ups - 3 rounds

kb farmer - 10x 70lb db renegade bear crawl

Tug of war

Kangaroo-Bear-Monkey

Wheelbarrow + 6x 70lb db rows before starting

1,000m ski swapping off

Great workout

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Wednesday, October 7th, 2015

10AM, LockBox with Kris, ~40 mins

10x:: 95lb bar front squats/ 75lb bar snatch/ 20x kb ovh swing/ 10x box jumps/ 10x burpee pull up

3 rounds

630PM, LockBox, ~30 mins

250m ski/ 20x 45lb db lunges/ 10x 45lb renegades/ 250m row

3 rounds

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Tuesday, October 6th, 2015

10AM , 30+ min run to LockBox

15x pull ups/ 10x Bar Snatch (65lb/ 75lb9/ 95ls)/ 15x push pike/ 15x waterbag drop squat/ Bulgarian bag combos

3 rounds - 40 mins

730PM, Burn 60, ~25 mins

0.25 miles @ 8.5/ 10x 50lb sandbag GU/ 6x 100lb TUR/ 6x 100lb Hoist

3 rounds

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Saturday, October 3rd 2015

8AM, Hiked the Grand Canyon with Erin, 7-1/2 hours - 16-1/2 miles

Started at Kaibab pass and walked out through Bright Angel trail. Incredible.

Erin's knee blew out halfway and my hip failed with about 3.5 miles left!!

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Wednesday, September 30th 2015

645PM, LockBox, ~30 mins

20x bulgarian bag half spin/ 10x grip set/ 3x wall walks/ 10x push pike/ 10x 135lb squats/ 10x rows/ 10x t2b/ 10x pull ups/ 20x kb clean

3 rounds

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Tuesday, September 29th 2015

430PM, Gym with Steve ~30 mins

Squats 20-10/ Leg Raises 20-10/ Push Ups 20-10 :: 20 secs on-10 secs off - 8 sets of each exercise

50 lunges/ 25 sit ups - 40 lunges/ 20 sit ups....... 30/15 - 20/10 - 10/5

100 jumping jacks/ 100 mountain climbers

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Thursday, September 24th 2015

715PM, Gym with Steve and Kris, ~20 mins

5x wall walks/ 5x TUR/ 10x kb long swing/ 40x high knees/ 25x push ups

Any order.

3 rounds. Last round was for time and between Kris and myself (3:27)

Horrifying!

90lb db walk to renegade 5x push-4x pull - awful!

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Wednesday, September 23rd 2015

10AM, LockBox, 30 mins

8x 95lb jumping squats/ 8x pull ups/ 8x kb combos/ 8x 30lb ball throws/ rope chain pull/ rope climb/ Bulgarian bag grip work/ 2x ring muscle ups/ kata

3 rounds

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Monday, September 21st 2015

430PM, Gym with Steve

6 mins weight vest lunge + bound

7 mins db walk + 5 push double renegades

6 mins bag bear hug + hoist

Nearly fainted at the bottom of the bag work. Hugged the wall!

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Monday, September 1st 2015

315PM, Gym with Steve, 15mins

5x wall walks/ 5x 110lb TUR/ 10x 32kg kb long swing/ 10x pull ups

3 rounds

530PM, LockBox, 30 mins

Bulgarian bag grip work/ 50 rope slams/ 5oom row/ 10 calories airdyne/ kata - 3 rounds

500m ski

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Saturday, September 19th 2015

7AM, Malibu Triathlon

1 mile swim/ 0:39

25 mile ride/ 1:27

10k run/ 0:53

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Monday, September 14th 2015

3PM, Gym with Steve and Tara, ~20 mins

90lb db farmer downhill/ 20 step double renegades uphill/ 10x 110lb TUR + 5x 110lb TUR

Bear hug 110lb Bag walk downhill/ 110lb 20 step hoist uphill

5x 5sec bottom + top hold 110lb TUR/ 5x Fast 110lb TUR

20x 90lb rows

Brutal workout

8AM, LockBox, ~40 mins

Bulgarian bag work/ Karate

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Sunday, September 13th 2015

7AM, ~7 mile run in 1 hour 3 mins with Josh

11AM, ~10 mile bike with Meghan

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Wednesday, September 9th 2015

815AM, LockBox ~30 mins

1,000m ski/ 30 burpees/ 1,000m row - 750m ski/ 20 burpees/ 750m row - 500m ski/ 10 burpees/ 500m row - 250m ski/ 5 burpees/ 50m row

1215PM, UCLA pool with Ella, 30 min swim

715PM, Burn 60 class by Kris, 45 mins

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Monday, September 7th 2015

11AM, LockBox with Kris, ~40 mins

4x5 kb combo/ 10x deadlift/ 5x3 x bulgarian bag combo/ 20 waterbag drop/ 8x rope pull ups/ 8x chain-kb bench/ 100lb db farmer

3 rounds

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Sunday, September 6th 2015

8AM, Gym with Steve

90lb db farmer downhill - 1:21/ Double renegades uphill - 6:39

110lb bag bear hug walk downhill - 1:03/ TUR-Hoist uphill - 7:13

+2x TUR + Hold

+10x Renegade/ +5x TUR

Grand total of 30 TURs and 30 Renegades!

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Sunday, September 6th 2015

8AM, Gym with Steve

90lb db farmer downhill - 1:21/ Double renegades uphill - 6:39

110lb bag bear hug walk downhill - 1:03/ TUR-Hoist uphill - 7:13

+2x TUR + Hold

+10x Renegade/ +5x TUR

Grand total of 30 TURs and 30 Renegades!

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Saturday, September 5th 2015

8AM, Gym with Steve

Squats/ Lunges/ Push ups/ Sit ups - +/- weight vest

Total failure on push ups

545PM, LockBox with Kris, ~40 mins

10x kb sumo-free jump/ 15x bar push-dip/ 15om row/ 10x slam-high throw/ 10 ring t2b/ 10 cal airdyne - 3 rounds

10x burpees/ kb farmer/ 15x dips/ 20x kb swing - 2 rounds

The bar push up to dip was awful! Gym was hot. Felt sick throughout.

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Thursday, September 3rd 2015

715AM, Tower 26 with Meagan

40 min swim/ 30 min run

7PM, Burn 60 with Kris, ~20 mins

1 min consecutive sets - 50lb bag TGU (left/r)/ Hoist/ 75lb Renegades/ Ball slams/ TUR

5x :: Bag TGU/ Hoist/ Renegades/ Slams/ TUR

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Wednesday, September 2nd 2015

7AM, Gym with Steve, ~20 mins

5x wall walks/ 5x TUR/ 12x Bulgarian ovh swings-12x bag swings

2 rounds

No shoulder strength left after yesterdays carries!

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Tuesday, September 1st 2015

7AM, Tower 26 with Meghan

30 min swim with wetsuit.

Totally different swimming with a suit on!

430PM, Gym with Steve and Tara, ~30 mins

90lb dumbbell farmer downhill-90lb 20 step renegades uphill/ 30 lunges-20 bounds/ 110lb Bag bear hug walk downhill-110lb bag 20 step hoist uphill

Pure hell.

730PM, 20 min run

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Monday, August 31st 2015

830AM, LockBox

5,ooom ski ~22 mins

6PM, LockBox, CrossFit class with PJ,  35 mins

20x Bar Thrusters (85lbs)/ 20x Pull Ups/ 500m row/ 20x kb OVH/ 20x Bar Row (85lbs)

3 rounds +8

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Sunday, August 30th 2015

11AM, Tri training in Malibu with Tina

3x 10 min ocean swim/ 45 mins

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Saturday, August 29th 2015

330PM, Triathlon trainingat UCLA with Tina

1500m swim at UCLA, ~1 hour/ 40 min run

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Thursday, August 27th 2015

330PM, Gym with Steve,  ~ mins

15x 110lb TUR in 1:45 + 10 sec hold - consecutive reps with a slight breather at 5 every time.

10x 110lb TUR in 1:15 + 15 sec hold.

Wall walk with 2 holds of 20 secs each +25 push ups.

Wall walk with 2 holds of 30 secs each.

The worst 15 reps of my life followed by the worst 10 seconds of my life. Very close to breaking point.

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Wednesday, August 26th 2015

6PM + 715PM, Burn 60 classes with Tina

'The Double'

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Tuesday, August 25th 2015

715AM, Gym with Steve,  ~25 mins

60 sec skip/ 60 sec rope pull

10x 110lb TUR/ 110lb bear hug walk/ 2x wall walks plus 2 holds on 2nd rep for 30 secs - 2 rounds

TUR sets were pure hell! Straight through for 10 reps and a hold on the last one.

First round took exactly 7 mins.

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Monday, August 24th, 2015

8AM LockBoxLA,  40 mins

Kata/ 300m row/ 10x kb swing-pull-clean/ farmer/ 10 cal airdyne/ 300 ski

3 rounds

930AM, Gym with Steve, 25 mins

10x Squat-Sit up-Push ups - 10 rounds with heavy weight vests

30 lunges with vest/ bound back with vest - - 5x burpee pull ups/ 10x kb squat row - no vest - 2 rounds

20 lunges/ bounds back

230PM, LockBox with Kris, ~40 mins

30 min run to gym

5x 100lb renegades/ 5x jump pull ups/5x 100lb goblets/ 5x dip-leg through/ 25x l,r kb rows/ 150m ski - 3 rounds

The kettlebell rows ripped our stomachs apart!

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Thursday, August 20th 2015

9AM LockBox with Kris and Nick,  45 mins

20x 135lb bench/ 10x Pull ups-T2B/ 5 plate sled push/ 200m row or ski - 3 rounds

20 burpees/ 20 cal airdyne/ 20x 20lb wall ball

430 Gym with Steve, 25 mins

5x:: Wall walks/ TUR/ Hoist/ Pull ups/ Long swing/ KB knee to stand (l,r)/ kb pull clean squat ovh/ renegades

2 rounds

3x everything

Tough, tough going. TUR was a max.

715PM Burn 60, 30 mins

20mins karate/ 10 min run @7.5

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Wednesday, August 19th 2015

8AM LockBoxLA,  30 mins

25 cal ski/ 25 burpees/ 25 ring rows/ 10 strict ring rows/ bear crawl

20/15/10/5 of above

Kata

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Tuesday, August 18th 2015

8AM LockBoxLA,  30 mins

Kata/ 10 min row (2410m) 

430PM Gym with Steve and Tara, 28 mins

Weight vests on throughout.

30 lunges/ 25 bounds

10/9/8- Pull ups/ Jump lungs/ Dive push ups

60 seconds of: kb snatch/ goblet/ sumo high pull

30 lunges/ 25 bounds

7/6/5 - Pull ups/ Jump lunge/ Dive push ups

Totally wiped!

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Monday, August 17th 2015

8AM LockBoxLA, 80 mins

Kata/ (1000/750/500/250)m ski/ 15 pull ups/ (5/10/8/6) kb push through/ 1 ring MU/ 3x Olympic bar TGU/ 5x 45lb plate sit to stand/  (1000/750/500/250)m row

4 rounds

4PM 30 min run to LockBox

6PM LockBox, Class with Matt

4 Ring MU/ 8 Box jumps/ 12 OVHS - 4 rounds

4/3-1/4/2-2

Just the bar for OVH

Most muscle ups I have ever done in a row!

600m run - once around the block. Put a sprint on and my calves immediately cramped up. Almost had to stop.

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Sunday, August 16th 2015

730AM Gym with Steve, ~26 mins

Lunge downhill - Bound back up + 10x renegades/ 10x long swing

815AM, Burn 60

~30 mins of running on Kris's class

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Saturday, August 15th 2015

8AM Gym with Steve and Janet, 29 mins

60/ 50/ 40/ 30/ 20/ 10-  Push ups/ Squats/ Sit ups-Leg raises

Tough! Couldn't go straight through on the push ups until I hit 30.

1230PM, 2.2 miles in 18 mins

3PM, Tracy Anderson

1 hour band class

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Friday, August 14th 2015

1130AM LockBox

30 min run to gym.

~30 min sled push on the street - total defeat!

1 slow muscle up

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Thursday, August 13th 2015

845AM LockBox

400m ski/ 25x2 rope slams/ 10x handstand taps/ 10x HS push/40 cal row - 2x ~10 min rounds

3x10 kb single arm combo/5 box jumps/ 20 leg hypers/ 15 hypers/ 5x2kb deadlift/ farmer walk - 3x ~8 min rounds

1 slow ring muscle up - first one ever!

No rush. Just moved through each exercise.

430PM Gym with Steve, ~30 mins

7/6/5/4/3 - 110lb TUR/ 110lb Hoist (20 mins)

Absolutely horrifying. Every rep was full commitment to complete. Thought at 6 that we wouldn't finish.

15 medball push ups/ 12 sandbag swings - 3 rounds (~10 mins) - lots of breaks.

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Wednesday, August 12th 2015

945AM LockBox with Kris, ~30 mins

30 row pulls/ 15 pull ups/ 20 push pike - 3 rounds

15 waterbag drop squats/ 10 double kb-swing-pull-clean 2 rounds

Bear crawl to 200m ski x3

Both of us were exhausted from lack of sleep. Brutal to get through!

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Tuesday, August 11th 2015

1115AM LockBox, 30 mins

300m row/ 50 kb combo/ 10 pull ups/ 15 push ups/ 9 box jumps/ 300m ski

3 rounds

WeHo Pool, 24 mins, 30 laps

415PM Gym with Steve, ~40

Lunge to Bound/ Pull ups/ KB work/ Push combinations - too many to count!

Needless to say we didn't finish the workout....Again!

830PM Burn 60

15 min run outside

5 TUR/ 5 Hoist/ Bulgarian bag combos, kata -21 mins

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Wednesday, August 5th 2015

1115AM LockBox with Kris, ~40 mins

25x ski slams/ 5x bar MU/ Rope pull/ 1x Ring MU + 10 dips/ 105lb 2-bar farmer/ 5x 100lb renegades

2 rounds

Took our time and worked on technical improvement and form.

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Tuesday, August 4th 2015

730PM Burn 60, 24 mins

0.25 miles/ 6x 100lb TUR/ 6x 100lb Hoist/ 6x 75lb renegade

4 rounds

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Monday, August 3rd 2015

8AM LockBox, ~40 mins

25 double rope slams/ 15 push pike/ 15 pull ups/ 25 ring rows/ kata:: x3

25 ski slams (160m, 170m)/ 15 push pike/ 15 pull ups/ 25 ring rows/ kata:: x2

1115AM 20 mins swim at WeHo pool

5PM LockBox, Class with PJ

1 mile run/ 200 lunges/ 100 burpees/ 1 mile run - 33:25

6PM LockBox, Class with Eli

Floorbench:: 30x- DB KickBacks/ GHD Sit ups/ Arches/ Band Press/ DB Bent over row

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Sunday, August 2nd, 2015

Mini Triathlon with Meghan at Zuma

30 min swim/ 30 min bike/ 20 min run

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Saturday, August 1st 2015

1PM, Swim at Annenberg with Jill

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Friday, July 31st 2015

6PM

~40 mins swim at WeHo pool

~25 min run home

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Thursday, July 30th 2015

430PM Burn 60, Kasseem's class

7PM, Burn 60 with Francesca and Allyson, 20 mins

0.25 miles, 5x 100lb TUR/ 5x 100lb Hoist

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Wednesday, July 29th 2015

5PM Burn 60 with Kris, 1hr 40 mins

100lb TUR/ 100lb Hoist/ 50lb TGU combinations ~40 mins - really strong on sets

Power and endurance sets

1 hour class

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Tuesday, July 28th 2015

945AM LockBox, ~1 hour

50 band slam-pulls/ 300m ski/ 15x 40lb renegade bear walk/ 40 ring row/ 20 push pike/ 10 box jumps 10 handstand taps - 2 rounds ~30 mins

> 30 min run home

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Monday, July 27th 2015

10AM LockBox, ~1 hour

Run to gym ~30 mins 

500m row/ 10 pull ups/ 10 double kb clean/ 2 bar mu/ 1 ring mu/ 5 double kb clean deep squat/ 30 ring rows/ 15 push pike

3 rounds

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Sunday, July 26th 2015

715AM Burn 60, 29 mins

0.3 miles @ 8.0/ 10x 45lb renegades/ 10x (5l,5r) 50lb bag TGU/ 5x TUR/ 5x Hoist

3 rounds

Rounds 1 & 2 ~10 mins, Round 3=9 mins!

TGU were brutal.

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Friday, July 24th2015

8AM LockBox, ~1 hour

150m ski/ 10 burpees/ 30 single kb

10 rounds, 4 to 5 mins per round

kata

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Thursday, July 23rd 2015

9AM LockBox, 55 mins

25x body rows/25x push ups/ 10x ring pull ups/ 10x box jumps/ 2x ring muscle ups/ 25x jc band slam pull/ 10 cal airdyne/ 10 cal ski

4 rounds, ~10 mins per round

kata

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Wednesday, July 22nd 2015

8AM LockBox, 55 mins

100 calories row

10x :: pull ups/ push ups/ 30lb wall ball/ hypers/ sit ups/ kb rows/ kb goblets - 5 rounds

100 cal ski erg

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Sunday, July 19th 2015

8AM Gym with Steve, 15 mins

8 rounds of 20/10 - squat/ leg raises/ push ups - with 20lb weight vests

lunges downhill/ bounds uphill

3x holding wall walks/ 5x TUR/ 5x Hoist/ 5x Renegades

Tough, well rounded session. First time we included everything in one workout.

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Wednesday, July 8th 2015

815AM Gym with Steve, 15 mins

~75 lunges/ ~25 bounds/ 50 squats/ 50 pull ups

3 rounds to hit the numbers

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Saturday, July 4th 2015

2PM Burn 60, >60 mins

0.5 miles run/ 5x TUR/ 6x 50lb Sandbag GU/ 5x Hoist

5 rounds

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Friday, July 3rd 2015

1115 Weho Pool

30x 25m lap swim in 20 mins (750m total)

3PM Burn 60, ~45 mins

0.25 run/ 10x kb swings/ 10x kb goblets/ 4x kb GU/ 5x 20lb Ball Slams/ 5x 75lb renegades - 3 rounds

10/10-10/9-10/8.......10/1 KB Goblet/ KB Swing to finish

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Tuesday, June 30th 2015

615AM Gym with Steve, with 20lb weight vest, ~20 mins

90 lunges downhill/ 60+ jumps back up ~6 mins

50 squats/ 10 pull ups - 3 rounds ~10 mins

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Monday, June 29th 2015

9AM LockBox with Kris, 22:33

15x Front Bar Squats (105lb)/15x Dips/ 15x Pull ups

5 rounds

6PM LockBox

Class with PJ

20 mins AirDyne

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Sunday, June 28th 2015

9AM Gym with Steve, ~37 mins

Sit ups 1:30/ Toe to Bar 2:30/ Burpees 4:45/ TUR 4:00/ Pull Ups/ Push ups

16 mins @ +85% MaxHR

5 mins @ +75% MaxHR

16 mins @ +65% MaxHR

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Saturday, June 27th 2015

9AM Gym with Steve, ~25 mins

Lunges downhill/ bounds up (30/ 20) + 18lb weight vest

3 position wall walk with 10 sec holds/ 3x 100lb renegades with 5 sec hold/ 5x bag:kb high hold (5 sec count)

2 rounds

4x wall walks/ 4x renegades (2 push ups)

10 rep total per exercise!! Every rep a max effort.

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Frday, June 2th 2015

7AM LockBox - 30 mins

Clubs/ Karate/ Jump rope/ Shadow Box/ Stretch

1115AM LockBox - 33 mins

Run home

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Thursday, June 25th 2015

1115AM LockBox - 40 mins

10 cals airdyne/ 10 pull ups/ 15 rows/ 20 kb pulls/ 8x kb bench/ 250m row/ 5x 100lb renegades/ 250m ski - 4 rounds

< 10 mins per round

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Wednesday, June 24th 2015

10AM Workout with Kris @ LockBox - 31 mins

3x 20 pull ups/ 3x 15 push pike/ 3x 150 row/ 3x 15 ball slams

2x :: 20 pull ups/ 15 push pike/ 150 row/ 15 ball slams

On the minute every minute - 20 mins

150 ski/ 15 burpees - 5 rounds - 11 mins

6PM Swim at WeHo pool - 25 mins

Body a mass of pain from the last few workouts!

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Tuesday, June 23rd 2015

1125AM LockBox - 20 mins

500m ski/ 10 pull ups/ 5x kb renegades/ 10x kb swing-clean-pull-snatch/ 500m row/ 10 cals airdyne/ 10x goblets

Random return to training after Hawaii.

430PM Gym with Steve and Kris, <25 mins

+ Weight vest - lunge to gate/ bounds back to start (20-20-15)  ~5 mins

80x tuck jumps + 20x 110lb TUR + 20x 110lb Hoist + 20x 100lb Renegades <20 mins

Any combination of reps to completion.

A real workout. Heart rates above 180 on multiple sets. Kris burned through 500+ calories. Nobody spoke during the workout. Almost puked. Felt ill for an hour afterwards. We nearly had to stop the car on the way home to get sick!

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Monday, June 22nd 2015

830AM Run from LockBox

3.43 miles - 36:37 mins - 446 calories - 10'41" pace - 69 degrees

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1 week of running and swimming in Hawaii

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8AM LockBox - 30 min row, ~7,000m

1130AM LockBox, 30 mins

10x :: push ups/ pull ups/ rows/ kb bench/ kb renegades/ hanging ring raises - 2 rounds

kb farmer walk/ kb lying bench

12PM LockBox, CrossFit with Brian, 20:38

10-8-6-4-2- Muscle Ups + 20x 45lb db walking lunge/ 400m run after every round of MU

430PM Gym with Steve, 20 mins

25x :: squats/ 12kg double kb push press/ lunges (50)

Rep for Rep partner work :: wall walks (7)/ renegades (7)/ TUR (7)/ Hoist (10)

+3+3+3 to finish out the 10 - one person waited each time for the other to finish his rep.

Awful, awful workout...

730PM Burn 60, 20 mins

20 min run @6.5 pace

Stopped after I got lightheaded from hunger.

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Wednesday, June 10th 2015

830AM LockBox, 30 mins

30 min ski, 6600m

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Tuesday, June 9th 2015

830AM LockBox, 25 mins

25 min Crossfit with Jill - 1 min sets x  5 rounds

20lb ball throws (15x5)/ pull ups (25/15x4)/ push ups (5/20x4)/ red kb swings (20x5)/ rest

70/75/70/70/70 - total 355 reps

40 min run home - 3.6 miles

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Monday, June 8th 2015

830AM LockBox, 45 mins

500m row/ 20 rows/ 20 push ups/ 20 sit ups/ 20 pull ups/ 20 hypers/ 500m ski

Multiple rounds

1130AM LockBox, ~40 mins

10 kb bench/ 25 swings/ 10 goblets (with weight vest)/ 5x 100lb renegades/ ring swing/ 200m ski - 2 rounds

10kb bench/ 25 swings/ 10 goblets/ 5 renegades

kata/ stretch

6PM LockBox, 1 hr 20 mins

1 hour Crossfit with PJ

20 min Tabata with PJ

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Saturday, 6th June 2015

845AMLockBox with Kris, ~40 mins

10x pull ups/ 10x 50lb renegade burpee/ 4 plate sled push/ 200m ski - 3 rounds

10x pull ups/ 20x push ups/ 20 step 45lb ovh plate lunge/ 150m row - 3 rounds

10x pull ups/10x hip burpee box jump/ 10 cal airdyne - 1 round

Kris called the workout. Tough overall session with a few brutal parts. Not much talking. Good combinations.

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Friday, 5th June 2015

730AM Gym with Steve, ~9 mins

Terrible 5's

Renegades/ Wall walks/ KB long swing/ Hoist/ TUR

Renegades/ Wall walk hold/ Double KB long swing/ Hoist/ TUR

1045AMLockBox, 53 mins

2,000m row - 8 mins/2,000m ski - 8 mins

Karate/ Clubs

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Thursday, 4th June 2015

415PM Gym with Steve and Tara, ~15 mins

100 squats in 3 mins/ 100 lunges in 4-1/2 mins - with heavy weight vests

1 min bodyweight holds: Half push position/ half pull position with 3 hand positions/ v-up position

3 rounds

Absolute agony after 20 seconds in hold positions. We left out the last v-up hold. Nasty workout.

7PM Burn 60, 55 mins

1 mile @7.5/ 5x TUR/ 4x KB GU/ 30 Body Rows/ 5x 45lb Deep OVH/ 6x TUR Hoist

0.75miles + .../ 0.5 miles + .../ 0.25 miles + ...

Lots of breaks. Tough but not brutal.

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Wednesday, 3rd June 2015

4PM LockBox, 1hr 23 mins

Karate/ Clubs/ Ski/ Skip

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Tuesday, 2nd June 2015

9PM Burn 60, 40 mins

0.3 miles @ 8.0/ 6x 75lb Renegades/ 5x TUR/ 2x GU/ 5x Hoist/ 5x KB combo

4 rounds

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Monday, 1st June 2015

730AM LockBox, 40 mins

3 variable session - 0+Mask + Vest - 3 rounds per sequence

20x kb swings/ 5x kb renegade/ 10x waterbag drop/ kata

3x kb combo/ 10x pull ups/ kata

330PM, Gym with Steve, ~16 mins

20 on/ 10 off

Push ups/ sit ups/ pull ups - 4 rounds

Weight vests on - Lunge downhill

20/10 - Renegades/ push ups/ toe to bar- 4 rounds

615PM LockBox

6PM - class by Matt

7PM - 20 min Tabata class by Matt

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Saturday, 28th May 2015

7AM Run with Josh, Chris and Mike, 1 hour 23 mins

9 miles, @ ~8:30 pace

Great run. Felt strong until we turned around and faced the wind at the halfway point at Washington pier. Josh was slowing us down but we pushed him to he finish.

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Thursday, 28th May 2015

845AM LockBox, 50 mins

Kata/ 1 min row ~300m/ 10x kb bench/5x 100lb renegades/ (weight vest)=> 10x kb swing-10x kb goblet-10x pull ups

3 rounds

+ 3x 1 min ~300m ski erg at the end between kata

Lots of breaks, no rush.

430PM Gym with Steve, 11 mins

20 on/ 10 off

kb push press/ renegades/ kb long swing/ TUR

We did 4 rounds. Truly awful!

84 stepping lunges down the hill

715PM Burn 60 with Pooch, 43 mins

0.4 miles @ 8.0/ 3x GU/ 5x Walking TUR/ 5x Walking Hoist/ 3x GU/ 5 100lb bag throw

3 rounds

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Wednesday, 27th May 2015

7AM Gym with Steve, 14 mins

Weight vests on: Lunge to gate/ Jump back

20on/ 10 off: Goblet/ Jump lunge/ sit ups

3 rounds.

Legs totally destroyed!

9AM LockBox with Kris, 40 mins

10 pullups/ 10 kb bench/ 5 ball slams/ 5 ball throws/ 10 kb renegades/ 5x kb s-hp-c-s/ ring swing

3 rounds

Solid but easy.

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Monday, 25th May 2015

815AM LockBox, > 1 hour

Karate/ KB/ shadowboxing/ mask/ ring pulls/ ring push

3x 1 min on -1 min off : Ski erg (300+ every round)

3x 1 min on -1 min off : Rower (300+ every round)

815PM Burn 60, ~45 mins

0.5 mile run @ 8.0/ 3x GU/ 10x 50lb bag throw/ 6x TUR/ 5x 75lb double renegades/6x TUR Hoist

3 rounds

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Sunday, 24th May 2015,

745AM Gym with Steve, <15 mins

5x TUR/ Hoist/ Wall walk/ Burpee Pull up/ Renegades/ KB long swing

THE toughest combination. Every single rep 100% commitment!

830AM Burn 60, Kris's class

30 mins

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Saturday, 22nd May 2015,

7AM Gym with Steve, <30 mins

2 mile run/ 4x: 60 sec rope pull/ 30 sec rest - 4x 30 sec rope pull/ 60 sec rest

830AM LockBox, ~25 mins

Karate/ 500m ski/ kb movement

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Friday, 22nd May 2015,

7AM Gym with Steve, <30 mins

2x (20 on/ 10 off - sit ups/ push ups/ pull ups/ kb push press/ wall walks/ renegades)

Lunges downhill/ jumps uphill

110lb TUR bear hug walk

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Thursday, 21st May 2015,

830AM LockBox, 61 mins

Jump rope/ indian clubs/ karate/15 pull ups/ 15 push ups/ 20 ring rows

Repeat..........repeat......repeat.....

430PM Burn 60 with Pooch, 49 mins

0.25 miles @ 8.0/ 10x 50lb bag throws/ 8x KB Get Ups (2 heavy/2 heavier)/ 5x 100lb TUR/ 5x 100lb TUR Hoist

5 rounds

We actually got faster as the workout went on! Great session.

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Tuesday, 19th May 2015,

1115AM LockBox, 40 mins

10 calories airdyne/ 10x kb swings(weight vest)/ 10x goblets(weight vest)/ 10x 30lb slams/ 10x 30lb high throws/ 30 sec ski/ 10x kb unstable bench

430PM Burn 60 with Pooch, 49 mins

0.25 miles @8.0/ 10x goblets/ 3x KB TGU/ 40x double kb swing combo/ 10x 75lb renegades/ 50x heavy rope/ 15x 20lb slams

4 rounds

Great all round workout. Tough but not crushing!

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Monday, 18th May 2015

4PM LockBox, 60 mins

10 calories airdyne/ 20 squats/ 10 pull ups/ 10 kb swings

weight vest/ mask/ free

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Sunday, 17th May 2015

1145AM Gym with Steve, 16 mins

8 mins TUR/ Hoist downhill/ 8 mins TUR/ Hoist uphill

Awful. One rep fell back down on my head because I couldn't straighten my arms!

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Saturday, 16th May 2015

8AM Gym with Steve, 25 mins

150 push ups/ 30 renegades/ 50 pull ups/ 100 sit ups

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Thursday, 14th May 2015

745AM LockBox, ~ 20 mins

Karate/ clubs

845AM, LockBox, <30 mins

1 min on/ 1 min off max row to hit 2,000m - 2 burpees for every 10m under 2,000m

330+325+317+317+314+320=1923 (2,000-1923=77=> 15 burpees) - 14 mins

10x unstable bench/ 5x 45lb plate sit to stand/ 10x bar spin push up - 3 rounds, <5 mins per round

7PM Burn 60, 44 mins

1 mile @8.0, 7:35/ 50x 26kg kb swings/ 10x 100lb TUR/ 10x 100lb TUR Hoist (15:00)

1 mile @8.0, 7:35/ 20x 50lb bag throws/ 10x 100lb TUR/ 10x 100lb TUR Hoist (15:00)

1 mile @8.0, 7:35/ 25x 26kg kb swings/ 10x 50lb bag throws/ 10x 100lb TUR/ 10x 100lb TUR Hoist (14:00)

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Tuesday, 12th May 2015

7AM LockBox, ~50 mins

5,000m row: 21:00

Kata/ Clubs/ Band shadowboxing: ~30 mins

415PM Burn 60, 45 mins

1 mile @8.0, 7:44/ 50x body rows/ 6x TGU/ 10x 55lb deep push/ 5,5,5x 20lb slam

0.75 mile @8.0, 5:44/ 50x body rows/ 6x TGU/ 10x 55lb deep push/ 5,5,5x 20lb slam

0.5 mile @8.0, 3:50/ 50x body rows/ 6x TGU/ 10x 55lb deep push/ 5,5,5x 20lb slam

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Monday, 11th May 2015

815AM LockBox with Kris, ~60 mins

5,000m ski: 20:30

100 pull ups/ 100 push ups/ 10x 100lb db triple renegades/ 10x 32kg kb ovh swing

Solid workout. We ran out of time otherwise we would have done 50 swings.

430PM LockBox, 25 mins

Kata, Indian clubs, kb movement with elevation mask

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Sunday, 10th May 2015,

8AM Gym with Steve, 22 mins

1 min jump rope/ 1 min rope pull

10x double pull up burpee

10x double renegades

110lb TUR+walk 10 yards - garage to truck

110b chest hoist walk 10 yard drop  truck to garage

3x 10 pull ups

First time we have ever done TUR with 10lb bag!! Wrists nearly broke off on the overhead walk.

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Saturday, 9th May 2015,

8AM Gym with Steve,  16lb weight vest on throughout

2 min jump rope

110lb bag walk/ Downhill stepping lunges/ Bounds to gym/ Run to bag/ Uphill bag walk with drop-pick ups every 6 steps/ 50 push ups/ 50 sit ups - ~14 mins

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Wednesday, 6th May 2015

7AM Gym with Steve, ~20 mins

4 rounds

1 min: rope pull/ jump rope

3x TUR/ 3x TUR Hoist

5x pull ups/ 3x 90lb renegades

2 mins of 18lb weight vest walking lunges

1230PM LockBox

10,000m ski in 44:20

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Tuesday, 5th May 2015

815AM LockBox, ~40 mins

5000m ski - 21:05

20 mins karate

430PM Burn 60, 30 mins

0.5 miles @8.5/ 50 rows/ 15 kb goblets/ 5x 75lb double renegades/ 5x kb swing-high pull-snatch

3 rounds

20 min run

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Monday, 4th May 2015

730AM LockBox

5000m ski - 22:00

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Sunday, 3rd May 2015

6PM Gym with Steve, 28 mins

8 sets 20 on 10 off - Squats/ Leg raises/ Push ups - 50 walking lunges/ 50 sit ups/  lunge walk/ 40 sit ups

100x jumping jacks/ 100x mountain climbers - 5 sets - 7 push ups/ 14 squats

7PM Burn 60

6 min mile (10.0 and then hit a 12.5 at the end to make it)

~40 mins Karate and an easy ~25 min run

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Saturday, 2nd May 2015

930AM LockBox with Kris, ~55 mins

500m row/ 8x 24kg kb unstable bench/ 10x 185lb deadlift/ 10x 135lb jump squats/ 5x 100lb renegades/ 10x feet to bar/ 21x pull ups

Round 2: 500m ski instead of row

Round 3: dropped weight on deadlift to 135lb as I pulled a muscle on the last 500m row.

Took our time and worked through. Tough but not brutal.

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Friday, 1st May 2015

1030AM LockBox, ~25 mins

250m row/ 6x 24kg unstable kb bench/ 5x 30lb ball slam high target throw/ bear crawl/ 250m ski/ 5 calories airdyne

4 rounds

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Thursday, 30th April 2015

845AM LockBox, ~50 mins

20 mins karate

20 ring push ups/ 5x 24kg unstable kb bench/ 20 ring rows/ 10x 95lb bench squat jump/ 2x sled push +180lbs

5 rounds for 30 mins

7PM Burn 60 with Pooch and Brandy, 30 mins

0.5 miles @8.5/ 10x 100lb TUR/ 10x 50lb bag burpee throw/ 10x 100lb bag hoist/ 3x kb TGU

0.4 miles @8.5/ 10x 100lb TUR/ 10x 50lb bag burpee throw/ 10x 100lb bag hoist

0.3 miles @8.5/ 5x 100lb TUR/ 5x 50lb bag burpee throw/ 5x 100lb bag hoist

Finished on exactly the 30th minute!!

Good solid workout.

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Tuesday, 28th April 2015

730AM Gym with Steve, 20+ mins

Rope pull/ boxing/ 100 lunges/ 4x 10 75lb TUR (last set was in 42 secs)

Tough workout. Brutal finish.

1115 AM LockBox with Kris, ~40 mins

500m row< 1:50/ 15x 185lb deadlifts/ 10x box jump burpees - 3 rounds

15x 115lb push press/ 500m ski>2:00/ 20 push ups - 3 rounds

Very, very tough revenge workout courtesy of Kris (who finished first on every set). Heavily loaded in his favour!

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Monday, 27th April 2015

815 AM LockBox with Kris, ~40 mins

25x 32kg kb swings/ 10x waterbag squats/ 50x stroops/ rope pull/ 10x pull ups - 4 rounds

1000m ski

Finished ahead of Kris. Pushed him hard on the ski and he had no answer!

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Sunday, 26th April 2015

1045AM Gym with Steve, 25:54:30

100 Push ups (25 ballistic)/ 25 air squats/ 50 pull ups/ 30 burpees/ 100 sit ups/ 40 lunges/ 50 toe to bar

Intended to do it in 20 but couldn't.

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Saturday, 25th April 2015

10AM LockBox, ~40 mins easy pace

Row/ Karate/ KB combinations

TGU with 32kg kb!!

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Friday, 24th April 2015

745AM Gym with Steve, 18 mins

5x Wall walks/ 5x 110lb+10x 60lb-Bag Hoist/ 5x 100lb+10x 75lb-TUR/ 5x 100lb+10x 55lb-Renegades

25x 15lb weight vest squats + 10x hanging leg raises: Between every single set

 1 round was enough

11AM LockBox with Kris, ~45 mins

500m row/ 500m ski/ 50 calories assault bike

400-40/ 300-30/ 200-20/ 100-10

10 goblets/ 15 pikes/ 10 chins/ 20 cable high pulls/ 10 cab rows/ 9 ball slams

2 rounds

Lost a lot of ground on the bike. Finished about 35 secs after Kris

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Wednesday, 22nd April 2015

10AM LockBox with Kris, 45 mins

Deadlift/ Waterbag get ups to box/ ring pull ups

Elevation mask + 15lb weight vest: 25 kb swings/ 1 min jump rope/ mask + vest off hang - 3 rounds

Lots of breaks. Tired and not motivated.

5PM Burn 60 with Kris, 30 mins

0.25 miles @10.0/ 35 body rows/ 15 push pike/ 5,5 TGU/ 50 rope slams/ 9 ball slams - 3 rounds @ 10 mins per round

6PM Burn 60 Kris's class, 1 hour

Great runs and solid floorwork. Tired for first 30 and then came alive for last 30. 60 sec 12.5 sprints all the way.

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Tuesday, 21st April 2015

815AM Gym with Steve, ~12 mins with 12lb weight vest throughout

100lb TUR/ 110lb Hoist/ Wall walk/ kb long swing/ pull ups/ 100lb db renegades/ air squats to walking lunges

5 reps per set for 2 rounds, ~6 mins per round

Really enjoyable, solid workout. Forgot how bad the TUR is.

5PM Burn 60, 30 mins

Kihon and kata

8PM Burn 60 with Meghan, 40 mins

10 mins @ 8.0, 1.33 miles/ 10 mins continuous KB

2 rounds

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Monday, 20th April 2015

815AM LockBox with Kris, ~45 mins

500m row in 1:50/ 20 push ups/ 20x kb sumo row - 3 rounds

4x double kb GU/ 10x chin ups/ 10x kb Goblet squats- 2 rounds

Karate partner work and heavy pad kicks

6PM LockBox, 35 mins

Ski 500m, 1:50/ Elevation mask: 5x: 1 min skip/ 25 kb swings

Kihon and kata

Hungry and tired.

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Friday, 17h April 2015

1PM Pacific City, OR with Chad

~20 mile bike ride

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Wednesday, 15th April 2015

4PM Gym with Steve and Kris, 18:40

15/14/12/10/8/6

32kg kb long swing/ 45lb sandbag walking lunges/ 45lb sandbag thrusters

Tough and short.

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Tuesday, 14th April 2015

7AM Gym with Steve, 23 mins

30x 100lb renegades/ 40 pull ups/ 100 high knees/ 100 squats/ 30x 100lb TUR/ 25 push ups/ 25 sit ups

Daunting workout. Actually got worried towards the end. Really, really tough to finish on time.

430PM Burn 60 with Kris, Olga and Pooch, 1 hour 4 mins

2.5 miles (18:48)/ 100 body rows/ 50 goblets/ 50 push pikes

2.5 miles (22:37)/ 50 body rows/ 25 goblets/ 25 push pikes

Thoroughly unenjoyable, exhausting workout. We hardly spoke or looked at each other on the second round.

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Saturday, 11th April 2015

7AM run with Josh and Chris, 57 mins

7 miles at 7:50 pace

Felt great throughout.

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Friday, 10th April 2015

730AM Gym with Steve, 26 mins

Lunges down the drive to the gate/ frog jumps all the way back

1/2 way.

Boxing.

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Thursday, 9th April 2015

815AM Gym with Steve, 14:30

80 high knees/ 20 renegades/ 30 pull ups/ 50 sit ups/ 10 push us/ 100 squats

430PM Burn 60, 20 mins Karate

8PM Burn 60, 30 min run

3.6 miles (the first 2.5 @7.5 then I ran out of steam)

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Wednesday, 8th April 2015

1030AM LockBox with Kris, 60 mins

50 squat jumps/ 60 sec airdyne/ 40-50/ 30-40/20-30/ 10-20

10x kb goblet/ 25 kb swings - 10 rounds (3kg KB, 25lb weight vest every 2nd round)

5x 100lb db renegades/ 5x 155lb bar deadlifts/ 5x box jumps/ 5x pull ups - 3 rounds

The goblet/ swing with alternating weight vest section was absolutely horrible.

430PM Burn 60 with Kris and Pooch, 30 min

.25 miles at 10.0/ 10 pull ups/ 10 leg raises/ 10 sls/ 6 tgu/ 4x5 kb combos each arm - 3 rounds

Arduous.

6PM Burn 60 - Kris's class, 1 hour

Total burnout on class.

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Tuesday, 7th April 2015

8AM LockBox, ~35 mins

Olympic floor bar/ plate/ kb combinations

2x 500m row and ski: <1:50 every set

Mastered the ski today.

815PM Burn 60, <45 mins

1 mile run @8.5/ 10x 20lb ball slams/ 10x kb goblet squats/ 25 kb swings/ 10x 20lb left slams/ 15x 45lb renegades/ 10x right ball slams

3 rounds (Mile pace - 7:10, 7:08, 7:09)

Tough session. Was tired from surfing and the hour was late. Sweated a lot.

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Monday, 6th April 2015

11AM LockBox, ~25 mins

2x 500m row/ ski

Olympic floor bar/ plate/ kb combinations

Kata

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Sunday, 5th April 2015

12PM, Gym with Steve, 21:40

100 reps

Wall walks/ TUR/ Bag Drop/ Renegades/ KB long swing

10 minimum of each set then make up the 100 any way.

Really tough. Dry heaved and almost puked from too many wall walks.

2 rounds of 10 reps each.

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Saturday, 4th April 2015

7AM, Run with Josh, 47:53

6.37 miles. Average pace 7:30

Great run.

11AM, BH track with Steve and Kris, ~45 mins of hell

800m/ 40 push ups/ 80 jumping jacks - 2 rounds

2 min burpees/ 2 min jump lunges/ 2 min sit ups/ 2 min rest periods, 5 min between rounds - 2 rounds

21/15/9  pull ups/ 45lb sandbag thrusters

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Friday, 3rd April 2015

9AM, LockBox with Kris, ~45 mins

1:50 500m row/ 10x kb swing-pull-clean-snatch/ 25 kb swings/ 5x5 waterbag drop squat/ farmer walk - 2 rounds

10x 95lb bar thrusters/10x ring pull ups/ 10x 40lb db burpee cleans/ 10x ring leg raises/ 150m ski <30 sec -  rounds

Exhilarating workout.

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Thursday, 2nd April 2015

430PM, Burn 60 with Kris, 45 mins

 1 mile sprint (6:35/ 6:38/ 7:30)/ 25x 45lb bent over db rows/ 30x double 35lb kb swings/ 10x ball slams/ 10x goblet kb squats/ 10x 75lb renegades/ 10x ball slams

3 rounds

2nd and 3rd run were excruciating. Both of us were sick afterwards for a few minutes.

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Tuesday, 31st March 2015

7AM, Gym with Steve, ~1 hour with 12lb weight vest throughout

10 push ups/ 20 jump lunges: 7 rounds

Bag thrusters/ Burpees: 12-10-8-6-4-3

1 min burpees/ 1 min v-ups/ 1 min walking lunges: 3 rounds

5 pull ups/ 15 sit ups: 10 mins

Burpees/ v-ups: 10-9-8-7

Absolutely awful for the entire duration of the workout from start to finish.

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Tuesday, 31st March 2015

4PM, Gym with Steve and Kris, ~20 mins

10 pull ups/ 5x 5push 100lb renegades/ 10x bent over 55lb rows/ 10x bag pull through/ 5x wall walks/ 10x double kb press

3 rounds of awfulness! Failed on the first set of renegades.

515PM, Burn60

1 mile @8.5 - 7:09

2x 45 sec 12.5 sprint/ 2x 30 sec 12.5 sprint

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Monday, 30th March 2015

8AM, GymLA, ~40 mins of randomness

53lb kb single arm combinations/ 35 pull ups in a row/ .25 mile sprint/ kata

6PM, LockBox, 20 mins

500m row-1:50/ 500m ski-2:00/ 10x kb renegades - 2 rounds

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Sunday, 29th March 2015

1030AM, UCLA with Steve, ~26 mins

800m - 4:10/ 40 push ups/ 80 jumping jacks - 2 rounds

2 mins sit ups/ 2 mins burpees/ 2 mins jump lunges

1 min sit ups/ 1 min burpees/ 1 min ump lunges

21 sandbag thrusters/ 21 pull ups - 15 thrusters/ 15 pull ups - 9 thrusters/ 9 pull ups

Brutal!

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Thursday, 26th March 2015

8AM, Gym with Steve, 13 mins of lunging and jumping hell with no breaks

130PM LockBox, ~20 mins with breaks

2 mins 500m row/ 2 mins 500m ski erg/ 30 sec airdyne: 3 rounds

5PM Burn60, ~30 mins

20 mins treadmill at 7-8 (2+ miles)

1 mile at 9.0 in 6:45

Brutal last mile.

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Wednesday, 25th March 2015

445PM LockBox, 50 mins

500m row (2 min pace)/ 500m ski erg(2 min pace/ 30 sec airdyne/ kb farmer walk - 3 rounds - 10 mins each

20 mins kata

Tuesday, 24th March 2015

8AM Gym with Steve, >1 hr with 12lb weight vest throughout

10x- 10 pushups/ 20 jump lunges

12-10-8-6-4-2 -Thrusters (sandbag)/ burpees

3x- 1 min burpees/ 1 min rest/ 1 min v ups/ 1 min rest/ 1 min walking lunges

10 mins- 5 pull ups/ 15 sit ups

10-9-8-7-6-5-4-3-2-1- burpees/ v ups

Longest workout we have ever done together. Endurance, endurance, endurance...

4PM, Burn 60 with Pooch, 45 mins

1 mile run (7:06, 7:04, 9:16)/ 50 trx rows/ 10 ball slams/ 4x5 double 35lb kb swing-high pull-clean-snatch/ 10 ball slams/ 5x pull feet through/ 10 ball slams

3rounds: 15 mins each.

1st round felt great. Second round run was one of the worst ever. 3rd round had no legs or lungs left. Felt sick for a few hours afterwards.

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Monday, 23rd March 2015

8AM GymLA, 45 mins

~20 mins : 1/4 mile at 10.0/ 25 kb swins/ 15 pull ups - 5 rounds

~25 mins karate

6PM LockBoxLA, 30 mins

500m row(1:50 1:58, 2:00+)/ 1 min ski erg(316m, ~300m, <300m)/ 30 sec airdyne(~10 calories per set) - 3 rounds with lots of breaks. Need to work on this series.

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Tuesday, 16th March 2015

8AM LockBox, 1 hour crossfit class with PJ

20x 65lb Olympic bar reverse lunge/ 10x OVH Squat/ 10 jump over burpees/ 20 side to sides

430PM Burn 60 with is and Pooch, 48 mins

3/4 mile run at 8.5/ 50 TRX rows/ 10x 45lb renegades/ 35x 35lb double kb swings/ 5x 75lb double renegades/ 8 pull ups - 3 rounds

Brutal with the runs. Felt sick and lightheaded afterwards for a long time. Kris couldn't finish the pull ups and Pooch couldn't finish the run.

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Monday, 16th March 2015

8AM Gym with Steve, ~15 mins

30 sec: rope pull/ hanging leg raise/ jump rope/ sit ups/ high knees

20 sec: rope pull/ hanging leg raise/ jump rope/ sit ups/ high knees: x2

615PM BH Track, 21 mins

15 pull ups/ 15 push pikes/ 400m

5 rounds

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Sunday, 15th March 2015

7AM Burn 60, 25 mins

3.11 mile run at 7.5 pace

430PM Gym with Steve, 46 mins

Squat/ leg raise/ push ups - 20 secs on/ 10 secs off - 8 rounds

Walking lunge/ Sit ups - 50/ 25/20/10

100 jumping jacks/ 50 sit ups/ 100  mountain climbers

7 push ups/ 14 squats - 7 rounds

30 sec plank/ 30 sec rest - 10 rounds

75 push ups - every rest = 10 lunges (35/20/15/5)

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Saturday, 14th March 2015

1215PMGym with Steve, 20 mins

10 pull ups/ 5x 100lb renegades/ 5x 55lb bent over rows/ 5x 100lb TUR/ 5x 25lb bag throw/ 5x 25lb reverse bag throw/ 5x wall walks - 2 rounds

Pull ups

Tough

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Friday, 13th March 2015

745AM GymLA, 19:18

10.0 1/4 mile run/ 25 kb swings/ 15 pull ups

5 rounds

Easy!

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Thursday, 12th March 2015

9AM GymLA, 25 mins, lots of breaks

Deadlifts/ Bent over rows

515PM Burn 60

1 mile run in 7:27

10x 40lb db thrusters/ 50x TRX row/ 20x 40lb db lunge walks/ 20x 45lb db clean/ 10x 45lb db renegades

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Wednesday, 11th March 2015

815AM GymLA, >45 mins, lots of breaks

20 mins kihon and kata

53lb kb - single arm - 26:22

5x: swing/ high pull/ snatch/ clean//5x 45lb plate sit to stand//5x TGU - 1 round

10x: swing/ high pull/ snatch/ clean//5x 45lb plate sit to stand//5x TGU - 2 rounds

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Tuesday, 10th March 2015

815AM Gym with Steve, 10 mins

30 sec rope pull/ 5 pull ups/ 10x 100lb dumbbell rows/ 10x 55lb db bent over rows

3 rounds

Surprisingly tough.

430PM, Burn 60 with Pooch - 40 mins

0.5 mile run (9.5/9.0/8.5/8.0)/ 12x 40lb thrusters/ 25x double 35lb kb/ 12 ring pull ups/ Planks

4 rounds

After round two the workout was almost unbearable.

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Wednesday, 4th March 2015

530PM Gym with Steve, ~20 mins with 12lb weight vests

Max pull ups(15, 10, 4x 5 sec hold)/ Max renegades (10, 10, 5)/ 1 min rope pull - 3 rounds

3x10 35lb kb push press 

Legs blown out from yesterday.

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Tuesday, 3rd March 2015

645AM Gym with Steve, ~30 mins

Squats/ Leg raises/ Push ups - 20 seconds on 10 seconds off - 8 rounds

25/20/15/10/5 - Walking lunges/ Sit ups

100 jumping jacks/ 50 sit ups/ 50  mountain climbers

7x 7 push ups/ 14 squats

Legs completely burned out afterwards.

10AM GymLA, ~15 mins for 3 rounds of work

1st round 5:45/ 2nd round 5:25/ 3rd round 3:56 - 20+lb weight vest on:

10x (2 arm kb swing - single arm - swings/ high pulls/ cleans)/ ball slam (centre,left,right)/ waterbag clean squats/ 45lb plate Olympic bar 45 press

445PM Burn 60 with Pooch, 32:25

50x 35lb kb goblets/ 50 TRX rows/ 10x 45lb renegades/ 5x 75lb double renegades/ 10x 35lb kb TGU (5 left, 5 right)

3 rounds

Round 2 was brutal.

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Monday, 2nd March 2015

830AM GymLA, ~25 mins

20x kb swings/ pull ups/ push ups/ kb goblets/ ring rows/ waterbag clean squats -1 round with weightvest

kb/ bar/ 12.5 sprint/ kata 

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Saturday, 28th February 2015

9AM UCLA with Steve and Janet, ~20 mins

400mx2, stair runs - 2 stepx3

Exhausted

11AM GymLA, ~17 mins with weight vest

20x kb combo/ 10x pull ups/ 10x waterbag cleans/ 10x 60lb renegades

3 rounds

Hard to breathe.

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Friday, 27th February 2015

8AM GymLA, 20 mins with weight vest

20x kb swings/ 20x ring body rows/ 10x kb goblets/ 20x ring push ups/ 10x waterbag clean

3 rounds

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Thursday, 26th February 2015

7PM Burn 60 with Pooch, 20 mins

50x TRX row/ 50x kb: swing-high pull-clean/ 50x single 75lb db push row (25 left/25 right)

2x4x 35lb kb TGU

Horrible!

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Wednesday, 25th February 2015

7AM Gym with Steve, ~20 mins

1 min jump rope - 5 rounds

10x kb half Turkish/30 sec high knees - 2 rounds

Still tired from yesterday

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Tuesday, 24th February 2015

415PM Gym with Steve and Kris, ~15 mins

Weight 12lbs vest on

40 seconds on 20 seconds off

Pull ups/ Hanging leg raises - Push ups/ Sit ups : 3 rounds

Merciless! Very hard to hang onto bar after first round.

515PM, Burn 60 with Pooch, 20 mins exactly

0.25 at 10.0 treadmill/ 8x 2x35lb kb swing-high pull-clean/ 4x 75lb db double renegades

4 rounds.

Round 3 was horrendous as we lost a lot of time on the first round and had to make it up. Literally finished on the buzzer! Really tough session.

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Monday, 23rd February 2015

745AM GymLA, 30 mins

Weight vest on

25x kb swings/ 1x waterbag drop squat 10 pull ups/10 ball lams/ 25 push ups

4PM, Gym with Steve, ~13 mins with 12lb weight vests on

1min rope pull/ 1 min jump rope - 4 rounds

5x wall walks/ 5x TUR/ 5x Hoist/ 5x renegades/ 5x kb long swing

Thought we might do 2 rounds but were very mistaken! Horrible as ever.

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Friday, 20th February 2015

Ran entire perimeter of Central Park, NY with Erin, ~1hr

Snowed throughout. Really amazing run.

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Thursday, 19th February 2015

40 min run in Central Park with Seana and Jonny. One of the coldest days in NY recorded history. Eyeball nearly exploded. Felt faint afterwards and had trouble seeing. Our legs and hands were in agony.

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Wednesday, 18th February 2015

30 min run in Central Park with Erin

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Monday, 16th February,2015

7AM GymLA, 18:45

0.25 miles at 10.0/ 25 kb swings/ 15 pull ups

5 rounds

4PM Gym with Steve, with 12lb weight vests, ~20 mins

2 mins rope pull/ 2 mins jump rope/ 10x 110lb sandbag hoists

2 mins rope pull/ 2 mins jump rope/ 5x 100lb sandbag TUR

30 pull ups/ 50 push ups

Very tough. 2 minutes was a long time on a rope pull/ jump rope combination.

5PM Beverly Hills Track with Kris, 30 mins (3x 10 min rounds)

400m in 1:22/ 25 pull ups/ 25 push ups/ 25 body rows

400m in 1:30/ 25 pull ups/ 25 push ups/ 25 body rows

400m in 1:44/ 25 pull ups/ 25 push ups/ 25 body rows

Had intended to do 4 rounds but we were wiped out after the 2nd!

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Sunday, 15th February 2015

Rest day.

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Saturday, 14th February,2015

930AM GymLA, ~20 mins

0.25 miles at 10.0/ 25 kb swings/ 15 pull ups

5 rounds

1130AM Beverly Hills Track with Steve,

800m - 3:20

400m - 1:20

400m - 1:45

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Thursday, 12th February, 2015

7AM Gym with Steve, 19:26 mins with 12lb vest

100 push ups/ 80 high knees/ 100 air squats/ 30 pull ups/ 100 sit ups/ 25 burpees

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Wednesday, 11th February, 2015

7AM Gym with Steve, 14 mins with 12lb

 vests

125 push ups/ 30 pull ups/ 20 leg raises/ 100 sit ups

815M GymLA with Elex, 45 mins

5x10 - Bench/ Seated Row/ Hack Squat

5x10 - Seated leg press/ Single arm cable press

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Tuesday, 10th February, 2015

815AM Gym with Steve, 20 mins

1 min rope pull/ 1 min jump rope

15x 100lb bag TUR

15x 110lb bag Hoist

15x long kb swing

The hoists were neverending (took over two minutes of movement). The TUR set was excruciating. 15 reps is too many. Max limit is set to 10 from now on.

515PM Burn 60 with Pooch and Olga, 24 mins

10/50

Treadmill @9.0/ DB renegade to overhead (50lb/55lb)/ 35lb kb TGU/ TRX Row

4 sets

Finished with 4 mins continuous kb.

Really tough workout.

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Monday, 9th February, 2015

745AM GymLA with Russ, 14 mins

300 kb swings with 56lb kb

1230PM Burn 60, 25 mins

0.25 mile run at 9.0/ 8x 45lb db renegade to overhead/ 5l+5rx 50lb kb  TGU

3 rounds

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Saturday, 7th February, 2015

730AM UCLA with Steve, 13 minutes of work - 12 lbs weight vests

400m easy run.

400 - 1:35

2 step stair runs of the entire stadium

1x 2 step hops

1x 4 step hops

2 step hops were awful

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Friday, 6th February, 2015

7AM Gym with Steve, 20 mins - 12lb weight vests on throughout

4x 10 pull ups/ 15 sit ups

5/10/15

TUR/ Renegades/ KB long swing

Horrible

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Thursday, 5th February, 2015

7PM Burn 60 with Pooch, 20 mins

50/10

9.0 Treadmill/ Double 35lb kb combo/ TGU (left-right)/ TRX row

4 rounds

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Tuesday, 3rd February, 2015

815AM Gym with Steve, 8 mins

50 seconds on/ 10 seconds off

Wall walks/ TUR/ Hoist/ Renegades

2 rounds.

Absolutely terrible.

5PM, Burn 60 with Pooch, 20 mins

50 seconds on/ 10 seconds off

2x 35lb kb's swing - high pull - snatch - clean/ 14lb ball slams/ 55lb double renegade+push/ 8.0 woodway run/ kb goblet

4 rounds

Brutal!

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Monday, 2nd February, 2015

8AM, GymLA with Pooch, ~1 hour

10x pull ups/ ring push ups/ kb swings/ waterbag shoot squat - 4 rounds (2 rounds with weight vest)

5x 45lb plate sit to stand/ 20x 45lb plate olympic bar press/ 20x kb clean - 3 rounds

2x50 seated Olympic bar press

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Wednesday, 28th January 2015

9AM GymLA, 30 mins with 20lb weight vest

10x kb swings/ 10x kb alternating/10x  kb clean/ 10x waterbag squat cleans/ 10 pull ups/ 10x kb high pulls/ 10x kb snatch/ 0.25 miles at 10.0 on treadmill

3 rounds

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Tuesday, 27th January 2015

7AM Gym with Steve,~20 mins with 8lb Titin vests

5x wall walks (21 secs)/ 5x TUR (20 secs)/ 5x 110lb lift drop(21 secs)/ 5x renegades

3 rounds

5PM Burn 60 with Pooch, 29:34 mins

25x double 35lb kb swings/ 6x reach pull ups/ 4x 20lb ball slams/ 8x 35lb kb Turkish Get Ups/ 50x TRX body rows

4 rounds. Really solid workout.

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Monday, 26th January 2015

4PM GymLA,~18 mins

0.25 miles treadmill at 10.0 speed/ 25 kb swings/ 15 pull up

5 rounds

Fastest time yet.

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Sunday, Jan 25th, 2015

11AM, Stairs with Steve ~25 mins with weight vests

30 push ups bottom/ stairs/ 30 push  ups top - 5 rounds

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Saturday, Jan 24th, 2015

730AM, UCLA track with Steve ~20 mins with heated weight vests

2x400m (1:46, 1:26)

2 step/ 4 step - combinations

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Friday, Jan 23rd, 2015

845AM, GymLA ~20 mins with weight vest

5x (kb double swing/ single swing/ clean)/ 5 rope pull ups/ 5x waterbag clean squat/ 5x kb high pull/ 5x goblet squats

3 rounds

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Thursday, Jan 22nd, 2015

730AM Gym with Steve, 20 mins with 8lb weight vests throughout

5x 100lb sandbag TUR/ 5x 40lb sandbag TUR/ 5x kb Goblet Squats

3 rounds

10 pull/ 15 push - 3 rounds

715PM Burn 60, 25 mins

2x 35lb kb (10x: swings-cleans-high pulls-cleans)/ 10x 75lb renegades/ 10x 20lb ball slams/ 10x 55lb db push press/ 5x TRX pullup reach/.2 miles woodway at 10.0

3 rounds

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Wednesday, Jan 21st, 2015

12PM Ballet Bodies, 60 mins

Stretch taught by Romi.

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Tuesday, Jan 20th, 2015

515PM Burn 60 with  Pooch, 18:30

KB Swing/ Burpee - 10:1-10:10 - - - 6:30

30 sec push pike/ 30 sec TRX row/ 30 sec jump lunge squat jump - - - 7:30

35lb continuous KB - - - 4:30

715PM Gym with Steve ~12 mins - 8lb gel weight vest worn throughout

5x wall walks/ 5x 100lb sandbag TUR + 5 push press/ 5x kb swing reach - - - 3 rounds

Hanging leg raise/ sit ups

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Monday, Jan 19th, 2015

6AM Burn 60, 45 mins

Took my own class.

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Sunday, Jan 18th, 2015

1130AM Santa Monica stairs, ~30 mins

25 push ups/ stairs/ 25 push ups

5 rounds

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Saturday, Jan 17th, 2015

7AM UCLA track with Steve, ~30 mins with Titin heated weight vests

1x 400m/ 2x 200m/ 3x 100m

120 push ups/ 50 pull ups

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Friday, Jan 16th, 2015

730AM GymLA, ~23 mins

.2 run at 10.0/ 10 squats/ 20 56lb kb pull overhead/ tekki kata

3 rounds

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Thursday, Jan 15th, 2015

4PM GymLA, ~30 mins

20 kb swings/ 20 kb snatches/ 10 135lb dead lifts/ 10 ball slams

3 rounds.

15 ring push ups/ 10 kb cleans/ 5 muscle ups/ 10 water bag shoot squats

3 rounds

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Wednesday, Jan 14th, 2015

715PM Burn 60 with Pooch, ~20 mins

.25 miles at 10.0/ 25 double 35lb kb swings/ 15 trx pull ups - 5 rounds

MEPs: 78/ Calories burned: 354/ Average Heart Rate: 149

00:02 90-100% 8 MEPs/ 00:14 80-90% 56 MEPs/ 00:04 70-80% 12 MEPs

Spent 14 long minutes over 80% exertion level. Tough, short session. Treadmill wiped us out after second round.

5PM Burn 60

25 mins kata

7AM Gym with Steve, ~30 mins wearing heated 8lb weight vests

5x 55lb dumbbell manmakers/ 10x 100lb sandbag throws (5 forward/ 5 overhead backwards)/ 110lb sandbag bearhug walk -  2 rounds

10 pull ups/ 15 sit ups/ 20 push ups - 3 rounds

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Tuesday, Jan 13th, 2015

5Pm Burn 60, ~45 mins

Kata

.25 miles at 10./ 10x pull up inverted row/ 10x 57lb kb swings/ 10x 75lb renegades/ 10x 20lb ball slams

3 rounds (6:30, 5:50, 9)

Duration: 00:22/ Calories burned: 349/ Average Heart Rate: 152

0:01 90-100% 4 MEP/ 0:10 80-90% 40 MEP/ 0:08 70-80% 24 MEP/ 0:03 60-70% 6 MEP

Never dropped below 60% exertion even during recovery

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Monday, Jan 12th, 2015

7AM GymLA, ~30 mins

.2 miles at 10.0/ 20 kb swings/ 40x 45lb bar press/ 40x 45lb bar pulls - 3 rounds

10 deadlifts/ 9 ball slams (l,r,c)/ 10 kb clean/ 5x kb snatch - 2 rounds

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Sunday, Jan 11th, 2015

1015AM Velocity with Steve 

25x ~100lb lat pull downs/ 25x ~100lbs cable seated rows/ 8x low bar muscle through/ 3x 3 point wall walks

2 rounds [plus pull push to failure (10/25-5/20-5/15)]

7PM 100 rep kihon

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Saturday, Jan 10th, 2015

10AM UCLA with Steve 

1x 400m/ 2x 200m/ 2x 100m/ 10x 4 step jumps/ 20x 2 step jumps

8lb Titin gel weight vest on throughout.

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Friday, Jan 9th, 2015

7AM Gym with Steve ~ 12 mins

30 seconds of: high knees (50)/ split squat jump/ burpees/ soccer taps

sit ups/ holds/ push ups

30 seconds of: high knees (50)/ split squat jump/ burpees/ soccer taps

No breaks. 8lb Titin gel weight vest on throughout. Diabolical!

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Thursday, Jan 8th, 2015

745AM GymLA ~ 19 mins

0.2 on treadmill @ 10.5/ 20 kb swings/ 20 kb rows/ 20 kb floor press/ 10 hanging leg raises

3 rounds

645PM, Gym with Steve, ~20 mins

5x 100lb TUR/5x 90lb renegades/  5x 110lb sandbag lift drop/ 10x goblets

2 rounds wearing 8lb gel vests. Legs nearly blew off on the goblets! No more than 5 seconds between sets on the first round. Longer break son round 2.

25 push/ 10 pulls - couple of rounds.

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Wednesday, Jan 7th, 2015

7AM Gym with Steve ~20 mins

20 push ups/ 5 TUR/ 5 kb reach swing/ 5 renegades/ 10 pull ups/ 5 wall walks

2 rounds

-------Wore new 8lb gel weight vest throughout - amazing fit and completely changed the output. 10 burpee pull ups/ 5 goblet squats/ 3 level wall walk added in with no break on the second round. Absolutely awful. No air. Maximum effort on every set.

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Tuesday, Jan 6th, 2015

6PM Elevation ~ 30 mins

50 pulls on rower/ 10x double hand kb swings/ 10 single arm kb swings/ 10 kb clean/ 10 kb snatch/ 10x kb clean press

3 rounds

Lots of breaks.

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Monday, Jan 5th, 2015

7AM GymLA ~ 27 mins

10kb swings/ 10 kb clean/ 10 kb snatch/ 10x 80lb renegades/ 10 pull ups/ 20 Olympic bar rotations

3 rounds with a weight vest.

Lots of breaks.

345PM BH Track with Kris ~ 30+ mins

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Sunday, Jan 4th, 2015

1030 AM Gym with Steve ~ 14 mins

1 min rope pull/ 1 min jump rope/ 20 push ups/ 10 pull ups/

5x:: Wall walks/ TUR/ Renegades/ KB Reach swing

2 rounds with almost no breathers.

Horrible

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Saturday, Jan 3rd, 2015

10AM, GymLA~28 mins

10/9/8/7/6/5/4/3/2/1

KB swing/ KB clean (l-r)/ Waterbag clean-squat/ Bar Squats

5PM BH Track with Ian - 25 mins

400m/ 15 pulls/ 20 push pike/ 20 rows

5 rounds

Much easier than last time when we posted 28 mins+

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