Sunday, November 1, 2009

Workout #16

Defeat is not the worst of failures. Not to have tried is the true failure.

George Edward Woodberry

3 rds:

20 pull-ups
Run 800m
10 Box Jumps (sub bench jumps or jumping on anything)
Run 800m


Remember form is more important than weight. Get the form down for all exercises! Gauge the workout for you.

I have decided to include famous quotes. I think this will help motivate you while working out. I will start to include this with scenarios. This week there will not be a scenario.
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8 comments:

  1. BKNovember 2, 2009 at 11:06 AM

    completed: Sunday 11/1
    30 min elliptical

    ff circuit (2 rounds)
    -35 jumping jacks
    -16 front trunk raises
    -20 bent leg sit-ups
    -60 jump rope
    -20 alt side raises
    -20 squat thrusts
    -30 alt toe touches
    -18 floor jacks
    -20 pushups (using med ball under one hand)
    -20 bench steps
    -40 sprinters
    time: 16:43

    10 min stair climber

    ReplyDelete
  2. btrumanNovember 2, 2009 at 3:10 PM

    modified to fit station 429. also busy with calls. completed 11/2.

    total time: 18:30sec

    run 1 mile

    6 rounds:

    10 pull-ups
    10 squats

    2 rounds:

    15 thrusters with app 30-35# hose pack

    ReplyDelete
  3. DeFriestNovember 2, 2009 at 3:47 PM

    Completed 11/2
    Total workout time 36:45
    Warm up 5 min Jump rope/stretch

    Round 1
    8 unassisted pullups/ 12 lat pulldowns #205
    800m Run 4:55 min
    10 Box Jumps
    800m Run 4:33

    Round 2
    8 unassisted pullups/ 12 lat pulldowns #225
    800m Run 4:33
    10 Box Jumps
    800m Run 4:35

    Round 3
    6 unassisted pullups/ 14 lat pulldowns #225
    800m Run 4:04
    10 Box Jumps
    800m Run 4:03

    Cool down/stretch

    ReplyDelete
  4. UnknownNovember 2, 2009 at 8:33 PM

    11/2 workout at a packed gym, had to modify.
    I'm just starting to follow these workouts so I'm a little behind.

    Total time: about 38 min

    Round 1
    20 pullups
    50 pushups
    40 decline situps
    1 mi run at 7:03

    Round 2
    20 pullups
    50 pushups
    40 decline situps
    1 mi run at 7:30

    Round 3
    10 pullups
    30 pushups
    .5 mi run at 4:35

    ReplyDelete
  5. BKNovember 4, 2009 at 1:31 PM

    completed: 11/2
    warm up - 5 minutes jump rope
    each 800 m at 4:00 min on treadmill
    pull ups completed on assistance machine
    total time: 32:30

    ReplyDelete
  6. UnknownNovember 4, 2009 at 3:52 PM

    Completed at 1630hrs. Total workout time 24:58. Workout unmodified.

    ReplyDelete
  7. tonymartNovember 9, 2009 at 8:48 AM

    RFF Martinez and Iglesias completed Saturday November 7th at 1600, total time = 1.5 hrs. 4 rounds of: .25 mile run/10-15 pull up (1/2 assisted)/30 push ups (total time 20 minutes). Lower body workout all 3 sets of 10: 270# leg press, 180# calf raises, 100# squats, 60# back extensions

    ReplyDelete
  8. MoreauNovember 16, 2009 at 8:53 AM

    completed nov. 8th...total workout time 35 min..no modifications

    ReplyDelete

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