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.

12/8/2014

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

12/1/2014

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. 

11/19/2014

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!

11/3/2014-11/7-2014

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

10/7/2014

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

10/2/2014

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.

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

9/15/2014

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

8/1/2014

Harpreet's real final work out... Really. :)

After yesterday, this was tough and everyone killed it.  Personal Bests were smashed (Bests were on right and compare to April and last November  and see how big some of the changes were).  Great work! Way to push all the way through!

Cindy (Modified)

AMRAP in 20 minutes

5 Push Ups

10 Sit Ups

15 Squats

15 Manmakers

20 Each Slashers

25 Burpees

Manmakers/Slashers

Bhanu - 

Dinesh - 

Harpreet - 

Rahul - 

Scott - 2x30#/45#

VJ - 

Kira didn't do Manmakers, Slashers or Burpees

Rahul didn't do burpees

7/28/2014

Great work today - everyone killed this workout a lot faster than I expected!  I guess that means I have to make tomorrows workout harder.

5x
10 Alternating DB Snatch
5 Slashers (each)
5 Deck Squats
10 in-n-out abs
20 Double Sit Ups

Buy Out – 200/400 Mt. Climbers

* Every 60 seconds do 5/10 Push Ups

Scott and Vijay did 10 Push Ups, everyone else did 5.
Scott did all right hand snatch after first round (broken finger)

7/18/2014

5x
25 Squats
20 Alternating High Knee + Twist
15 Box Jumps
10 Jump Squats
5 Burpee

21-15-9
Box Jumps
Slashers
Deck Squats
OH Sit Ups
Dive Bomb Push Ups

Kira: 

3x

25 Swiss Ball Glute Raises

60 Second Plank

30 Sit Ups

25 1-Leg bridge (each)

7/8/2014

3x
5 Pause-Squats @ Med/Heavy
10 Box Jumps
10 Jumping Squats (BodyWeight)
3 Run up and back

5x
5 Push Ups
5 Wide Push Ups
5 Narrow Push Ups
5 Decline Push Ups
5 Slashers (Each)
5 Deck Squats

3x
50 Bicycle Sit Ups (Each)
100 Mountain Climbers (Total)


Kira:
5x
5 Push Ups
5 Wide Push Ups
5 Narrow Push Ups
5 Decline Push Ups
5 Shoulder Press 2@2x20, 3@2x15
5 Slashers (Each) @ 35

3x
50 Bicycle Sit Ups (Each)
30 Alternating 1-leg bridge

15 minutes Elliptical
Hill/Interval level 10

6/18/2014

1-10

Burpees

Slashers

Deck Squats

OH Sit Ups

4-Count Flutter Kick + OH Weight

10-1

DB Swings

3x Squats

Basketball Jumps

V-Ups

3x Bicycle Sit Ups

Slashers/Deck Squat/OH/DB Swing
Dinesh - 35/25/25/25
Harpreet - 35/35/35/30
Kira - 25/25/25/25
Rajan -
Scott - 45/45/45/65
Sirish - 45/45/45/65
Suresh - 25/25/25/25
Vijay - 35/35/35/65

5/19/2014

Small group, good workout.  Tough, long workout that spread the work over the whole body and really got the heart and lungs going. 

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

Rounds completed/Slasher (#)/Plank Row (#)

Bhanu - 10/30#/25#

Dinesh - 7/25#/20#

Harpreet - 7/35#/25#

Kira - 7/25#/15#

Scott - 10/45#/55#

Vijay - 10/25#/30#

4/22/2014

3x 10 Squats (Rahul and Salit sub Straight leg deadlift)

10-1

Slashers

Overhead Sit Ups

Box Jump (Rahul skip, Salit sub 10 box step ups)

In and Out Abs (Rahul sub ab wheel)

100/200 Walking Lunges

(Salit and Rahul sub:

10 Shrugs

10 Calf raises - holding last shrug) 

200/300 Mountain Climbers (Kira sub 300 jump rope)

3/25/2014

Partner Thrusters – 10-1 Ladder

10-1

Slashers

Dips

Double Sit Ups

5x

3x Up and Back Run

10 Wide Push Ups

10 In and Out Abs

3/11/2014

10-1 - Timed

V-Ups/Double Sit Ups/Sit Ups

Box Jumps

2x up and back Farmer Carry on Odd rounds

- Rest 3 minutes -

10-1

- Alternating -

Even

Slashers

Dumbbell Swings

Odd

Shoulder Press/HSPU

Burpees

Timed WoD

Bhanu - 

Dinesh - 15:55

Gowtham - 15:05

Harpreet - 13:24

Salit - 

Scott - 13:06

Vijay - 19-24

Rahul, Suresh, Rajan and Sirish did the workout later in the day.

3/4/2014

Bhanu was in Beast Mode again! He was crushing everyone on Jingle Jangles. Tied his Tabata Push Up Personal Best.

Harpreet beat his Tabata Push Up PR by 3.

Suresh beah his Tabata Push Up PR by 6!

Nice work today.

Jingle Jangles

Tabata Push Ups:

Bhanu: 19-18-9-7-8-7-6-8=82 (Tied PR)

Harpreet: 17-12-10-6-5-5-5-5=65 (PR by 3)

Purvaja (Incline on Bench): 14-12-10-8-7-6-6-2=65

Siva: 10-7-7-9-9-0-6-7=55

Rahul: 27-20-12-6-6-5-5-5=86

Scott: 27-23-13-11-10-10-9-9=112

Suresh: 17-12-10-8-7-6-4-6=70 (PR by 6)

Level 1 - Purvaja, Siva (2 rounds), Suresh

3x

10 Slashers

10 Russian Twists

20 Sit Ups

20 Dips

60 Second Plank

Level 2 - Bhanu, Rahul, Harpreet

3x

10 Slashers

10 Russian Twists

20 Overhead Sit Ups

25 Dips

90 Second Plank

Level 3 - Scott

3x

10 Slashers

10 Ab Wheel

10 Russian Twists

20 Overhead Sit Ups

30 Dips

90 Second Plank