1/27/5015

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

1/23/2015

1/21/2015

1/20/2015

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

1/12/2015

Scott and Kira - Day 1 at Crossfit Norcal at night

1/13/2015

Scott and Kira - Day 2 at Crossfit Norcal at night

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.

12/30/2014

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#

12/24/2014

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

12/22/2014

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

12/18/2014

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.