1/28/2015

New benchmarks set. Kira's first time doing this workout. Scott's first time doing this with 30# ball.

1/23/2015

1/20/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

1/14/2015

Walk the Line - Timed

3x
100 Walking Lunges
25/50 Pushups
25/50 Sit ups

25/50 Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Raman did 1 round of lunges and 2 rounds of everything else

Kira sub suicide jumps for burpees and no push ups

Kira - 23:04
Scott - 24:58
Sirish - 33:ish

Scott and Kira - Day 3 at Crossfit Norcal at night

1/8/2015

Jingle Jangles

5x
5 Burpees
10 V-Ups
15 Dips
20 Squats
25 bicycles
50 Mt. Climbers

1/5/2015

Scott and Kira did 5 rounds

Sirish did 3 rounds

1/2/2015

Nice work today.  Compare to 7/28/2014 but added burpee buy in.

12/3172014

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

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.

12/9/2014

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

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

11/24/2014

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