1/26/2015

3x - Don't put bar down between exercises
10 SHDP
10 Front Squats
10 Straight leg DL
30 seconds rest

100 Walking Lunch Steps

10x
5 Situps
5 Double Sit Ups
5 V-ups
5 Heel Touches (each)
10 Bicyels (each)

3x
30 Sec Suicide Jumps
15 Sec R Power Knee
30 Sec Hit the Floor
15 Sec L Power Knee
30 Sec Level 1 Drill
45 Sec Rest

Bar work
Kira - 45#
Scott - 115#
Raman - Subbed Shoulder Press and Dips for SHDP and Front Squats

Raman - Subbed for Walking Lunges:
2x
25 Supermans
25 Pushups
1x
25 Each Bridge + leg extension

1/12/2015

Scott and Kira - Day 1 at Crossfit Norcal at night

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

12/10/2014

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

12/4/2014

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

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

10/16/2014

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#

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

9/10/2014

3rd time doing this workout.  It just doesn't get any easier.

10x Run up back

10-1
2x High Knees (Each)
2x Butt Kicks (Each)
Heisman (Each)
2x Basketball Jumps
Squat Hooks (Each)
Frog Jumps (Front & Back)
Power Knee (Each)
Hit the Floor (Each)
Suicide Jumps
Ski Abs (Each)
Switch Kicks (Each)

*3 Level 1 Drills Each Round

** Scott started with 17-18 runs and ended with 10 more run up/back
*** Kira did 10-5 due to time
**** Dinesh did 10-4 due to time

8/11/2014

2nd time doing this workout and it didn't get any easier.  I think we all did it faster and better than last time but we were all a mess after.  Great work!

10x Run up back

10-1

2x High Knees (Each)

2x Butt Kicks (Each)

Heisman (Each)

2x Basketball Jumps

Squat Hooks (Each)

Frog Jumps (Front & Back)

Power Knee (Each)

Hit the Floor (Each)

Suicide Jumps

Ski Abs (Each)

Switch Kicks (Each)

*3 Level 1 Drills Each Round

Scott, VJ and Bhanu all did 6-10 up and back after

Gowtham did 10-5

6/19/2014

Welcome back Purvaja!  Last workout for Rajan... Good luck on your next adventure!  Looks like we are getting handstands going with the group now.  

3x

20 High Knees (Each)

20 Butt Kickers (Each)

15 Heisman (Each)

10 1-2-3 (Each)

5 Hit the Floor (Each)

3x

10 Ski Jump (Each)
10 In-and-out abs
5 Ski Abs (Each)

5 Level 1 Drill

3x

5 Suicide Jumps

10 Cross Jacks (Each)

10 Power Knees (Each)

15 Push Up Jacks

10 High Plank Knees (Each)

10 Low Plank Knees (Each)

Purvaja did:

Walk 5 minutes

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

5x - Alternate

1 minute walk

30 seconds jog

3x - Slow

10 Leg Extensions Backwards (Each)

10 Leg Extensions Side (Each)

5x - Alternate

1 minute walk

30 seconds jog

Page 1 Exercises + Scorpion

Slow and hold each one 30-45 seconds

Walk 5 minutes

06/11/2014

Really Really tough today.  Great Job!

10x Run up back

10-1

2x High Knees (Each)

2x Butt Kicks (Each)

Heisman (Each)

2x Basketball 180 (alternating)

Squat Hooks (Each)

Frog Jumps (Front & Back)

Power Knee (Each)

Hit the Floor (Each)

Suicide Jumps

Ski Abs (Each)

Switch Kicks (Each)

*3 Level 1 Drills Each Round

Kira had to leave at the end of round 6.

Ray got through a few rounds.

Suresh got through a few rounds.
Vijay did this On Friday

6/6/2014

Time capped at 40 Minutes

25 Burpees

20 Deck Squats

100/150/200 Mountain Climbers

30/50/75 Push Up Jacks

30/50/75 Basketball Jumps

75/100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

30/50/70 Spiderman Push Ups (Total)

20/35/50 Thrusters

20/35/50 V-Ups

Max Pull Ups

Time - Light,Middle,Hard/Deck Squat/Thruster/Pull Ups

Ajay: 33:56 - Middle (push ups Light)

Bhanu: 40:00 - Hard (50 Push Ups)/35#/20@2x20#, 30@2x15#/

Dinesh: 40:00 - 

Gowtham: 33:00 - Light

Harpreet: 40:00 - Middle/35#/2x20#/10

Kira: 30:57 Middle (After, did up to hard on all sets)

Rajan: 32:30 - Middle

Salit 40:00 - Light Push Up/Thrusters, Middle Everything Else

Scott 37:50: Hard (300 mountain climbers)/45#/65#/21

Suresh: 35:00: Light

Vijay - 40:00 - Hard/ /2x20#/

5/30/2014

Tough, tough workout to lead into the weekend.  Insanity drills done differently - not as a group but as sets.

Buy In - 10 Level 1 Drills

5x

20 Basketball Jumps

10 Power Push Ups

10 (Each) Plank Punches

5x

10 (Each) Squat Hooks

10 Push Up Jacks

5 (Each) Side Suicide Jumps

5x

10 (Each) High Knee Oblique Twist

10 (Each) Ski Abs

10 (Each) Switch Kicks

Buy Out - 10 Level 1 Drills

***Level 1 Drill = 4 (Each) mountain climber + 4 Push Up + Jump***

--

Kira did all but last set of 5x and did last set of Level 1 drills

Suresh did 1 round of 2nd set
Ajay did 3 rounds of 2nd set

5/20/2014

2x – 45/35

Jog

Heisman

3-2-1

High Knees

Butt Kickers

Hit the Floor

Rest

2x – 45/35 Seconds

Ski Jump

Ski abs

Level 1 Drill

Rest

Frog Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

4 High Hook + 4 Low Hook + 4 High Jump Ropes

Side Suicide jumps

Rest

Plyo Jacks with hook

Power Push Up

3x – 45 Seconds (Last set was 35 sprint/45/35 second punch)
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups

Rest

Plank Punch

---

Times were set by (e.g. for the top set, first round was everything at 45 seconds, second round was everything at 35 seconds)

After workout: Scott, Vijay and Bhanu added 20 burpees and 10 knee to elbows (Attempted)

04/29/2014

2x – Alternate 45/35 Seconds then 40/30
Jog
Power Jacks
Heisman
High Knees
Butt Kicks
Hit the Floor
Rest

3x – Alternate 45/35 Seconds then 40/30
Ski Jump
In-and-out abs
Level 1 Drill
Rest

Ski Jumps
Sprint – Up Downs

3x – 45 Seconds, last set 40 Seconds
Basketball Jumps
Power knee left/right
Side Suicide jumps
High Knee Oblique Twist
Rest


2x – 45 Seconds then 38 seconds
Cross jacks
8 Mountain Climbers+4 Moving Push Up+8 Wide Mountain Climbers
Floor Switch Kicks
Plank Punches
Rest

3/3/2014

Bhanu was a machine today! Amazing work.

10x

10 (Each) Hooks

20 Basketball Jumps

30 Mountain Climbers

3x

5 Renegade Rows

10 Deck Squats

20 Burpees

--

Scott (Before Workout):

"Fran" - Timed - 4:55 (PR)

21-15-9

Thrusters @ 95#

Pull Ups

2/10/2014

Big Group today.

Scott
WoD - Timed 9:50
27 Double Unders

3x
9 Thursters @95#
9 Toes to Bar
9 Power Cleans @95#
9 Burpees

27 Double Unders

---

2x – 45/35 Seconds

Jog

Power Jacks

Heisman

High Knees

Butt Kicks

Rest

3x – 45/35 Seconds

Ski Jump

In-and-out abs

Level 1 Drill

Rest

Ski Jumps

Sprint – Up Downs

3x – 45 Seconds

Basketball Jumps

Power knee left

Side Suicide jumps

Power knee right

Rest

Jabs

Cross jacks

Upper cut

27 Double Unders

3x

9 Thrusters @ 95#

9 Toes 2 Bar

9 Power Cleans @ 95#

9 Burpees

27 Double Unders

1/3/2014

Burpee Challenge - day 68

2x – 30 Seconds

Jog

Jumping Jacks

High Knees

Butt Kickers

Hit the Floor

1-2-3

Rest

2x – 45 Seconds

4 High Hook + 4 Low Hook + 4 High Jump Ropes

High Knee Oblique Twist

Floor Swtich Kicks

Power Push Up

Rest

3x – 45 Seconds

Ski Jumps

4 ski abs + 4 push up jacks + 4 in and out abs + 4 Spiderman Push Ups

Frog Jumps

Rest

3x – 45 Seconds

Side Suicide Jumps

Plyo Jacks with hook

8 Mountain Climbers + 4 Moving Push Up + 8 Wide Mountain Climbers + Stand

Plank Punches

Rest

11/25/2013

Burpee Challenge - day 29

Every exercise line was for 30 seconds. Did 60 seconds rest at the end of each set while explaining what was in next set. Last set, Side Suicide Jumps and Mountain Climber sets were 45 seconds. Total workout was under 45 minutes. Vijaya and Dinesh did their workout after as the time was changed for today's workout.

Warm Up
2x
Jog
Jumping Jacks - arms up
High Knees - arms out
Butt Kickers
Hit the Floor
1-2-3
Rest

Stretch

Work Out
3x
Sprint + 4 Jumping Lunges
4 Ski Abs + 4 Push up jacks + 4 in and out abs + 4 Spiderman Push Ups
Frog Jumps
Rest

3x
4 High Hook + 4 Low Hook + 4 High Jump Ropes
High Knee Oblique Twist
Floor Switch Kicks
Power Push Ups
Rest

2x
Side Suicide Jumps
Plyo Jacks with hook
8 Mountain Climber + 4 Moving Push Up + 8 Wide Mountain Climber + Stand
Plank Punches
Rest