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.

1/12/2015

Scott and Kira - Day 1 at Crossfit Norcal at night

1/6/2015

Scott did 2x40 for Flys and Reverse Flys. Added 2x10 Rows @45# each side.

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).

12/21/2014

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.

12/3/2014

2-3 Farmer Carry – Water Jugs - Up Stairs and around the office

Bench Press

2x 10@ Med

1x 5@ Med/Heavy

1x 3@ Heavy

3x

100 OH Flutter Kick

50 Mountain Climber (Total)

50 Wide Mountain Climber (Total)

50 Cross Mountain Climbers (Total)

10 Rotating Side Plank

* Kira put up 80# 2x and failed on 3.  This is the most she has ever lifted.

* Raman put up 115# x3 on his heavy.  I think he has more in the tank but this is the most he has done in class.

* Scott put up 245# x3, tying his best ever.

** First time doing Cross Mountain Climbers.  They are tough.

11/13/2014

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

9/23/2014

Bench Press
2x20 Light
2x5 Heavy

100/200 Sit Ups
3/5 Minute Plank
200/400 OH Flutter Kicks
50/100 Russian Twists (Each)
100/200 Bicycle Sit Ups (each)

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

9/12/2014

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

8/22/2014

Rahul's last day. Had to make him do burpees 1 more time. 

50 burpees for time

1 x 10 light bench press

1 x 5 heavy bench press

Find 1RM bench press

8/5/2014

20-1

A2G Squat

Double Sit Ups

2x Bicycle Sit Up

4x Flutter Kick + OH Weight

**After Each Round**
25 Meter sprint

25 Meter high knees

Work in:

3x5

Bench – Heavy – Partner work

-Kira did 20-10

7/29/2014

Sent from my mobile. Please excuse any typos. 

7/11/2014

Nasty, nasty workout.  I send the workout on Thursday night and only Harpreet was brave enough to join.

10x Run up and back 

Max Pull ups

5x

50 double sit ups

40 squats

30 spiderman push ups

20 v-ups

10 box jumps

3x

10 side bends (each) 

10 sumo deadlifts 

10 shoulder press

Max Pull ups

10x Run up and back

Harpreet did 1/2 of the 5x workout

Scott Subbed max dips for max pull ups

Noon
Sirish did some lifting - Bench
Rahul ran on the treadmill
Kira did Elliptical and Shoulder Press

6/24/2014

Deadlift

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

Bench Press

2x 20 @ Light

1x10 @ Normal

1x5 @ Heavy

3x

20 OHS

10 Shoulder Press

Add caption

6/12/2014

Bench Press

20 @ Light

2x5 @ Heavy

Wide Bench Press

3x5

3x10 Thrusters

5x

10 V-Ups

25 Bicycle Sit Ups (each)

Bench press Light/Heavy/Wide/Thrusters

Bhanu - 85/95/95/60

Dinesh - 

Harpreet - 

Rahul - 

Rajan - 

Scott - 155/225/135,155/95,95,115

Vijay - 115/145/ /65

6/3/2014

25/50 Dips

2x

1x Up and Back Lunges

2x Up and Back Farmer Carry

3x Up and Back Run

3x

10 (each) Side Bends

15 OH Sit Ups

20 Double Sit Ups

25 (each) Bicycle Sit Ups

30 (total) Flutter Kicks

2-3 Sets Bench Press

Farmer Carry/Side Bends/OH  Sit ups/ Flutter Kick/Bench (reps@weight)
Ajay - 2x45#/35#/25#/35#
Dinesh - 2x35#/  /#25#/25#/10@125#
Harpreet - 2x45#/35#/35#/35#/2x10@115#,2x5@135# + 3x10 Shoulder press @60#

Kira - 2x45#/1@23#, 2@35#/25#/25#/10@45#, 5@65#
Rajan - 2x10@@135#, 2x10 @#145#
Salit - 2x15#/20#/10#/10#

Scott - 2x45#/65#/2@55#, 1@65#/2@55#, 1@65#/10@205#, 3@245#, 1@265# + 3 sets of 50 Dips

5/9/2014

Bench Press

Dead Lift

10-1

Jumping Lunges (each)

Jumping Squats

4x Bicycle Sit Ups

Not everyone did the ladder.  Good weight day, fun lifting time.

*Bhanu did this on Saturday