12/3172014

Last workout of the year. It was a good one.

12/30/2014

3x
15 Second Push Ups
60 Second Plank
15 Second Push Ups
30 Second Side Plank (Each)
15 Second Push Ups
60 Second Plank
15 Second Push Ups
60 Second Rest

3x
15 Second Squats
60 Second Wall Sit
15 Second Squats
30 Second Static Lunge (Each)
15 Second Squats
60 Second Wall Sit
15 Second Squats
60 Second Rest

12/29/2014

5x
10 Bent over Rows
10 Shoulder Press
10 Slashers (Each)
25 Sit Ups
25 Bicycles (Each)
25 Heel Touches
50 OH Flutter Kicks
15 OH Sit Ups
15 Push Ups
10 Flys

Rows/Shoulder Press/Slashers/OH Flutter Kick/OH Sit Ups/Flys
Kira: 2x20#/2x20#/35#/35#/35#/2x15#
Raman: 2x25#/2x25#/25#/3@2x25#,2@35#/35#/2x5#
Scott: 4@135#,1@155#/2x40#/45#/4x50@65#,1x100@65#/4@45#,1@65#/2x40#
Sirish: 2x40#/2x30#//45#/45#/45#/4@2x25#,1@2x30#

12/27/2014

11 mile weighted ruck at Big Basin Redwoods State Park. 4 hours 15 minutes.

12/24/2014

30 seconds each

2x

Run

High Knees

Butt Kickers

Jumping Jacks

1-2-3

Hit the floor

High knee oblique twist

Rest

Plank hops

Plank oblique rotation

Spiderman push ups

Basketball Jumps

Plank Push Ups

Rest

6 Inches
Flutter Kicks
Scissors
Knees In-Out

Level 1 Drills

Rest

Side Suicide Jumps

Switch kicks

Cross Jacks

Power Push Ups

Rest

Plyo Squat +high/low hook

Football drills

Suicide Jumps

Ski Abs

Rest

12/23/2014

"12 Days of Christmas" - Timed

Kira: 34:52
Scott: 35:34

50 Mt. Climbers
2 Deck Squat 45/25
3 3 Dips/Pull Ups
4 HSPU/Shoulder press @ 2x15
5 Squats
6 Sumo Deadlift 95/45
7 Sit Ups
8 KB Swings 65/30
9 Walking Lunges (Each)
10 Push Ups
11 Turkish Get Up 45/15
12 Burpees

The workout is done like the song.
1st round 50 Mt. Climbers
2nd round 2 deck squats and 50 mt. climbers
3rd round 3 Dips/Pull ups, 2 deck squats and 50 mt. climbers
etc...


Scott Weight on left, Kira on Right

12/22/2014

10x run up back

10x
Leg Complex
- 3 Lunges
- 3 Outside Lunges
- 3 Crossover Lunges
- 5 Squats
- 5 Jump Squats
10 Power Knees (Each)
10 Sit Ups
15 Bicycles (Each)
5 Side Plank Twist (Each)

25 burpees

12/19/2014

Squats
3x15 @ 185#

100 Push Ups
100 Sit Ups
150 Bicycles (E)
100 Double Sit Ups

10 Burpees
10 Bupree Box Jump
10 Burpee Long Jump
10 Burpee High Knee

12/18/2014

12/16/2014

Tough, fun workout. Total muscle fatigue stripping weight and just benching.  We each did 100 reps. The Burpees after were the worst.  Scott did 5 rounds, Raman did 4 (instead of the 3 on the board).

12/15/2014

Pain and suffering today.  It looked so doable when I wrote it out.

12/21/2014

We killed it today! This was a great day! Good, heavy lifting day after 3 tough interval days combined with a little heavy weights.

Raman had great form on both squats and deadlifts, Added good weights on both lifts.  Hit 155# Bench.

Kira put up 225# Deadlift - PR by 10#. Also put up 85# Bench and 175# Squat.

Scott put up a combined total of 1000# on the 3 lifts.

12/10/2014

45/30
Jog
Jumping Jacks
Jump Rope Side Jumps
Switch Kicks
Hit the floor
Rest

45/30
Squat Push Ups
In-Out Abs
Power Jumps
Rest

45/30
Alternating Pogo
Power Push Up
Globe Twists
Rest

45/30 on 5 rest
6 Inches
Flutter Kicks
Scissors
Knees In-Out
 
45 (20 rest)/30 (15 Rest)
Low Plank Hops
Rest
Low Plank Balance Hold
Rest
Low Plank K2E
Rest
Plank Oblique Rotation
Rest
Plank Walkers Left
Rest
Plank Walkers Right
Rest

12/9/2014

Much more fun than it looked.  Took more time too. Ended with playing around with handstands.

12/8/2014

Squats

3x10 – Med/Heavy

1x5 – 5 second pause

1x3 – 5 second A2G squat

Form – Turkish Get Ups

3x

10 Slashers

15 Supermans

20 Box Jump

25 Sit Ups

3x

20 Shrugs

10 Pull Ups

12/5/2014

"21st"

Happy 21st Amendment Day! Just me today so I got in some fun sets.

2x 21 + 22# Weight Vest
Box Jumps
Push Ups
Supine Row
Lunges (Each)
Dips

21
Deadlift @ 315#
Toe 2 Bar
Pull Ups
V-Up
Double Sit Up
Sit Up
Crunch
Bicycle (Each)

21 Flights of stairs + 22# vest

12/4/2014

Raman hit his PR in Tabata Sit Ups by a ton... 27 reps!!! Nice Work!

Tabata Sit Ups

2x
Round 1: 40 seconds, Round 2: 30 seconds
Jog
High Knees
Butt Kickers
Heismans
Hit the Floor

3x
Rounds 1-2 40 seconds, Round 3 alternating 30/40 seconds
Hook Jacks
Power Knees
Push Up Jacks
Rest
After last set:
Switch kicks before rest

3x
Rounds 1-2 40 seconds, Round 3 alternating 30/40 seconds
Ski Jumps
Level 1 Drills
In-and-Out Abs
Rest
End of last set:
Plank Punches
Basketball Jumps
Football Sprint + Up Downs

Tabata:
Raman: 14-13-13-14-12-12-12-11=101 (PR by 27)
Scott: 22-21-20-20-18-17-17-17=152

12/3/2014

2-3 Farmer Carry – Water Jugs - Up Stairs and around the office

Bench Press

2x 10@ Med

1x 5@ Med/Heavy

1x 3@ Heavy

3x

100 OH Flutter Kick

50 Mountain Climber (Total)

50 Wide Mountain Climber (Total)

50 Cross Mountain Climbers (Total)

10 Rotating Side Plank

* Kira put up 80# 2x and failed on 3.  This is the most she has ever lifted.

* Raman put up 115# x3 on his heavy.  I think he has more in the tank but this is the most he has done in class.

* Scott put up 245# x3, tying his best ever.

** First time doing Cross Mountain Climbers.  They are tough.

12/2/2014

Killer workout! Awesome work ethic! This hit almost all the major movements we have been doing all in one day.  Kira killed the Thursters.  Raman and Sirish were moving through this from the run on.  Great work today!

10x Run Up/Back

120 second plank

50 Box Jumps

60 Second right side plank

50 Sumo Deadlift

60 Second left side plank

50 DB Swings

120 Second plank

50 Burpees

50 V-Up

50 Thrusters

** Sirish did up to the burpees in just over 20 minutes.

12/1/2014

This workout was horrible.  It was originally slated for 5 rounds but I underestimated how bad it was and how hard it was going to be. Dropped it to 3 rounds so we could all finish on time.  Welcome to December.

3x - Weighted

10 Box step up (each)

10 Lunges (each)

10 Slashers

10 OH Sit Ups

10 Bench press

10 Window Wipers (Each)

Run 10x around

* Every minute alternate 2 burpees/2 deck squats

***Kira did 1 extra round after the run. 

11/26/2014

Nasty workout.  It was not any easier than July when we did this. 

Compare to 7/14/2014

Great work to everyone.  Kira got a PR. Scott got a PR. Raman almost broke 60 minutes on this.  

Overhead sit ups:

Kira: 25#

Raman: 25#

Scott: 65#

* Notes *

Kira - subbed Lat Pulldowns at 5 for Dive Bomb Push Ups and subbed 2-hand hammer press @ 15# for dips

Scott - did 2x dips and did Overhead at 65# instead of 45# from last time

11/25/2014

Awesome workout today! Tough week so far, only will get worse tomorrow.

Kira's weight on the left, Scott on the right

3x

10 Squats – (115/185) (Last set 125/195)

10 Side Bends – Each (45/75)

10 Deadlifts – (155/295) (Last set 165/305)

15 Box Jumps

25 Sit Ups

60 Second Plank

2 Minute Rest

11/24/2014

Timed (40 minute cap) - Compare to 5/1/2014

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

Old times:

Kira - 36:06, 15# Deck Squat

Scott - 39:07 - Added pull ups, did 2x push ups and bicycle sit ups, 45# Deck Squat

**Notes**

Kira crushed her old time by 9 minutes - all while adding 10# to the deck squats and jumping on the 20" box

Scott beat his time by just over 10 minutes

Raman completed the whole thing under time

11/21/2014

11/20/2014

11/19/2014

Not Timed but max effort.  Compare to 5/19/2014.

10x - 

25 Bicycle Sit Ups (Each)

20 Double Sit Ups

15 Push Ups

10 A2G Sqauts

10 Box Jumps

5 Slashers (Each)

5 Plank Row (Each)

3 Burpees

Kira Crushed this from last time.  Added 10# to both Slashers and Rows and still completed all 10 rounds.  Progress is awesome!

11/17/2014

Timed - Compare to 5/15/2014

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Break up sets any way you want

* Scott was the only one who was in on the 5/15/2014 workout for comparison.  PR by over 2 minutes.

11/13/2014

11/14/2014

21-15-9

Deadlift

Pull Up

Shoulder Press

5 Burpees

10 Side Plank Twist (Each)

20 Push up Jacks

40 V-Ups

20 Push up Jacks

10 Side Plank Twist (Each)

5 Burpees

2x

25 Basketball Jumps

50 Hook Jacks

100 Mt. Climbers (Total)

50 Hook Jacks

25 Basketball Jumps

30 Second Rest

11/12/2014

3x
15 Squats (med)
25/50 Sit Ups
25/50 Bicycles (each)

3x
15 Box Jump
10 Side Bends (each)
10 Sumo DL

25/50 Double Sit Ups
10/20 Burpee long jump
100 Walking Lunges
25/50 OH Sit Ups

vijay and bhanu update 11/11/2014

Tabata

Squats
Vijay   18 18 15 16 17 15 18 14 = 131
Bhanu 21 19 19 19 20 20 20 20 = 158

Push Ups
Vijay   16 15 13 12 8 8 8 9 = 89
Bhanu 23 22 13   9 6 6 6 8 = 93

Sit Ups
Vijay     8 10 10 11 13 14 12 16 = 94

Bhanu 16 19 18 18 17 17 18 16 = 139

mountain climbers(total)
Vijay   42 35 38 32 34 32 43 38 = 294
Bhanu 48 47 42 38 35 35 38 40 = 323

5x

5 deck squats (VJ 25#, BH 25#)

5 burpees

11/11/2014

21-15-9 (Scott added 6-3-1)
V-Up
Russian Twist
DB Swings
Shoulder Press/HSPU
Hand Release Push Up
Supine Row

100 Mt. Climbers
25 Burpees
100 Wide Mt. Climbers

Vijay & Bhanu update (11/10/2014)

1000 total

200 situps + 10 burpees

100 bicycle situps (each) + 10 burpees

100 double situps + 10 burpees

200 pushups + 10 burpees

200 squats + 10 burpees

100 flutter kicks + 10 burpees

100 mountain climbers

11/10/2014

"Tabata Something Else"
Tabata Squats
Tabata Push Ups
Tabata Sit Ups
Tabata Pull Ups

5x
5 Deck Squats
5 Burpees
5 Jumping Lunges (Each)
5 Plank Rows (Each)


Tabata
Kira - Total: 421
Squats: 20-21-20-20-19-15-16-18=149 (PR)
Push Ups (Incline on 20" Bench): 12-12-15-12-11-10-10-10=92 (PR)
Sit Ups: 22-23-20-19-19-20-18-20=161 (PR)
Jumping Pull Ups: 3-4-3-2-2-2-2-1=19

Raman - Total: 276
Squats: 16-16-17-17-16-16-16-16=130
Push Ups: 9-7-6-5-4-4-4-3=42
Sit Ups: 10-12-10-8-8-8-9-9=74
Pull Ups: 6-5-5-3-3-4-3-3=32

Scott - Total: 478 (PR)
Squats: 21-22-21-22-21-21-20-22=170
Push Ups: 26-25-12-13-12-12-10-10=120
Sit Ups: 19-17-18-17-15-15-13-13=127
Pull Ups: 15-12-7-6-6-5-5-5=61 (PR)


Deck Squat #/Plank Row #
Kira: 25#/20#
Raman: Skipped/
Scott: 45#/60#

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around

10/31/2014

Just me today.  I revisited an old workout. And Crushed it.

300 - Timed - 16:05 - PR (Old PR 16:25 on 1/7/2010)
25 Pull ups 
50 Deadlifts @ 135# 
50 Push ups
50 Box jumps @ 24” 
50 Floor wipers @ 135# 
50 Single-arm Clean-and-Press @ 35#
25 Pull ups


25 V-Ups

10/30/2014

Pull Ups
Scott: 17/16/8 (first 2 underhand, 3rd overhand)
Raman: 5/5/5

10/29/2014

Deadlift
10x medium
5x heavy
Work to 1x 1RM

4x
10 Squat to Box Jump
15 Box Step Up + Crunch (each)
15 Side Bends (each)
15 OH Sit Ups
50 OH Flutter Kicks
50 Walking Lunges

10/28/2014

Death by Burpee/Box Jump

On the minute do 1 Burpee + 1 Box Jump

Add one each round

At Fail (no rest):

2 minute Plank

10 Laps around

100 Sit Ups

10 Laps around

Max Pull Ups

10 Laps around

200 Squats

10 Laps around

2 minute Plank

10/24/2014

5x

5 Deck Squats

50/100 OH Flutter Kicks

50/100 Mountain Climbers

2x

25 Deadlift

25/50 Sit Ups

25/50 Supermans

25/50 Lunges (Each)

10/23/2014

Run 4/10 mile

21-15-9
Dumbbell Swing @ 30#
Box Jump
Burpee/Suicide Jump

3x
15 Side Plank with twist (Each)
10 Renegade Rows/Lat Pull

Run 4/10

Scott and Raman did Burpees and Renegade Rows

Raman did 21-9-3 for first set and 2x on second set

Kira did Suicide Jumps and Lat Pulls

DB #/Box Height/Renegade Row # (Lat Pull #)

Kira: 

Raman: 30#/16"/25#

Scott: 65#/20"/60#

10/22/2014

Kira:

5x
10 Wide lat pulls
10 Narrow lat pulls
15 Sit Ups
25 A2G Squats

4x
10 Shrugs (hold last one for Calf raises) @ 2x35#
10 Calf raises (hold last one for 10 Seconds) @ 2x35#
15 Side Bends @ 35#
15 Lunges (Each)

3x
90 Second plank
200 Jump Rope

Sirish:

** Will find the workout and post later **

vijay and bhanu (10/20/2014)

Vijay: 400 pushups, 300 situps, 300 bicycle situps (total)

Bhanu: 200 pushups, 125 situps, 100 bicycle situps (total), 100 double situps

10/20/2014

3x

Max Push Ups/Supine Row

Rest 90 seconds

4x

10 Straight leg DL

15 V-Ups

3x run around (about 100 meter)

5x 

Up/Back Lunges

Up/Back Farmer Carry

100 OH Flutter Kick

For Max: Kira did Supine Rows; Scott and Raman did Push Ups.

10/17/2014

3x

15 Deadlift

15 Upright Row

5x

20 Dips

20 Double Sit Ups

15 Pull Up/Lat Pull Down

5 Deck Squats

vijay & bhanu 10/17/2014

We did the 10/16/2014 workout all the way upto wide moutain climbers.

For lunges

Bhanu: 20#

Vijay: 15#

OH situps/butterfly kicks

Bhanu: 25#

Vijay: 25#

10/16/2014

Same weight for the bar, keep it up for all 3
3x
5 Lunge (each)
5 Squat

3x
20 OH Sit Ups
200 OH Flutter Kick
2 Minute Plank

3x
45 seconds each
Butt Kickers
Basketball Jumps
Wide Mt. Climbers
Rest

3x
45 seconds each
Stance Jacks
High hook/low hook (plyo squat)
In-out abs
Rest

Lunges/Squats

Kira - 2x @ 65#, 1x @75#

Scott - 2x @ 185#, 1x @ 205#

Kira Subbed high knees for Mt. Climers, double sit ups for in-out abs and no hook, only plyo squat. No time for OH and plank.

Scott OH weight - 65#

vijay and bhanu

Today we did 5 minute fast run (@ 6.5 to 7 miles) followed by 25 situps and 25 pushups.

Repeat 6 six times. Had a good workout.

10/15/2014

Jones Crawl - timed

3x

10 DL @ 115% bodyweight

25 Box Jumps

3x

50 Squats

20 Jump Squats

10 Each Side Bends

10 V-Ups

Kira with a PR in a big way from her last time - 40 seconds.

Ajay set a PR but less weight than last time.

Sirish just missed his PR but has been out for a while.

Scott missed pr by 9 seconds but had 10 extra pounds on the bar based on bodyweight.

Nice work today!

Vijay/Bhanu update

Vijay & Bhanu did Monday's workout out all the way upto up back liners

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

10/13/2014

It has been over a year now since I started this blog at work.  Lots of people have come and gone from the group we keep on keeping on.  

Timed - Compare to 6/6/2014

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

Time - Deck Squat/Thruster/Pull Ups 

* Kira modified for time and events

* Scott best time by just shy of 4 minutes

lynch the fat around the core [aka lunges]

wrapping up the last day with a bang and lots of fun

the girl with the heavy chip on her shoulders ;) [deck sqats]

butterflies in my stomach (aka flutter kicks)

the last hurrah (for now till we meet again)

core busters at work

the three monkeys (see no evil, hear no evil, say no evil)

smurf jacks

core busters

core bustin gang

the real kira

10/7/2014

Two new movements today - Rotating Planks and Smurf Jacks.

This is the end of an era.  Last day of working out here for Bhanu and Vijay.  This was Vijay's 169th post, going back to 10/22/2013, and Bhanu's 155th post, going back to 10/18/2013.  The room just won't be the same without you two - and will definitely be a lot more quiet without Bhanu to be so noisy.  Good luck to both of you on your next endeavors and keep up your new-found lifestyle of healthy living.

20 Rotating Planks (each)

10x

5 Deck Squats

5 Slashers

5 Sumo DL

5 V-Up

10 Dips

10 Lunges (each)

10 Smurf Jacks

15 Push Ups

15 Sit Ups

10/6/2014

Squat day

* Scott did Jumping Squats @175 for med/heavy

Tabata:

Kira: 20-12-12-10-7-9-9-9=88 (PR)

Scott: 29-29-21-15-14-14-13-14=149 (PR)

10/3/2014

4x
15 Bench Press (Medium Weight)
15 Shoulder Press
20 Lunges (Each)

3x
15 Deadlift (Medium Weight)
25 Squats
50 Yard Farmer Carry

Bench/Shoulder/Deadlift/Farmer Carry

Kira: 3@55#, 1@65#/2x15#/95#/2x41#
Neil: 1@55#, 2@65#. 1@75#/2x15#/45#/2@2x25#, 1@2x41#
Scott: 165#/2x30#/185#/2x41#

Kira and Scott did 2 rounds of deadlift set
Neil deadlift for form ober weight today

10/2/2014

5/10 Push-ups after each exercise

21-15-9
Sit Ups
Dips
Box Jumps

21-15-9
DB Swings
Squats
Slashers (each)

100 OH Flutter Kicks

Push ups (5/10)/DB Swing/Slashers/OH Flutter Kick

Bhanu - 300 Total/30#/30#/30#

Kira - 10/

Scott - 10/65#/45#/65#

Sirish - 10/65#/45#/45#

Vijay - 

10 "Abs by Flash" as a group.

Abs by Flash

9/30/2014

Max Pull Ups

5x

20 Hook Jacks

20 OH Squats

20 OH Sit Ups

20 OH Flutter Kicks (Each)

20 Dips

3 minute plank

2 minute wall sit

1 minute side plank (Each)

workout gang

a well deserved showoff

showoff before the sendoff. Thanks Dinesh

The Bicep Gang (Thanks Dinesh will miss you but the journey has to continue. Keep it up)

9/23/2014

Bench Press
2x20 Light
2x5 Heavy

100/200 Sit Ups
3/5 Minute Plank
200/400 OH Flutter Kicks
50/100 Russian Twists (Each)
100/200 Bicycle Sit Ups (each)

9/19/2014

10-1
Run up/back
Burpees
DB Swing
Dips

--

Kira ran then treadmill
Scott 2x dips
Dinesh did 10-9 and said he would finish later.

** Run disatance was about 1.4 miles

9/18/2014

Bench

2x10

1x5

1x3

3x

10 Upright Row

10 Slashers (Each)

50 Sit Ups

Run Up/back x10

Backwards Run up/back x10

Side hops up/back x5

Hang Clean - Form

* Dinesh personal bets on Bench Press today

9/17/2014

This was a horrible WoD. Nice work to everyone who showed up and put in a solid effort!

Run 10 up and back

20-1

OH Sit Up

4x OH Flutter Kick

2x Bicycle Sit Up (Each)

Side Bends

Dip

Shoulder Press

**10 Deck Squats at 16-11-6-1

Run 10 up and back