1/27/5015

1/21/2015

1/12/2015

Scott and Kira - Day 1 at Crossfit Norcal at night

1/9/2015

12/3172014

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

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.

12/9/2014

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

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

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

11/14/2014

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

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

10/29/2014

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

10/24/2014

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)

10/20/2014

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

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!

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

9/15/2014

200/300 Mountain Climbers OR 100/200 Walking Lunges

10-1
Slashers
Overhead Sit Ups
Box Jumps
In-n-Out Abs

200/300 Mountain Climbers OR 100/200 Walking Lunges

1x10 Deadlift
1x10 Squat

9/12/2014

Bench
Deadlift
Sumo Deadlift

3x
10 Plank Rows (each side)
10 Plank Punches (each side)
10 Russian Twists (each side)
10 OH Sit Ups

9/8/2014

Bench Press
20 Light Reps
6 Heavy Reps
25 Lighter Reps
5 Heavy Reps

3x
10 Side Bends (each)
10 Russian Twists (each)
10  OH Situps

2x
25x Alternating Deadlift/Straight leg Deadlift

Bench
Kira: 55#/75# (3 reps), 65# (3 reps)/45#/65#
Scott: 145#/205#/135#/225#

3x Side Bends/ Russian Twist/OH Sit Ups
Kira: 45#/25#/25#
Scott: 65#/45#/45#

Deadlift
Kira: 65#/75#
Scott: 135#/185# (15 reps) - Added 3x10 Ab Wheel every 5 reps on last set

Bhanu ran for 4.5 miles