09.19.2008 - Jack, Christian, Matt

1.
a. 1 minute of piston press on ball @ 20#
b. 10x dead lift @ 225#
c. 1 minute of twist/jackknife abs (switched to crunches for part of it)
3 rounds

2.
a. 1 minute of box jumps on gray box
b. 10x push-press @ 115#
c. 1 minute of med ball slams
3 rounds

3.
a. 1 minute of group med ball squat tosses
b. 25x pushups
c. 1 minute of group med ball twist tosses w/ feet raised
3 rounds

09.15.2008 - Matt

Workout from Gym Jones

Workout: "Tears & Power"
Floor Press @ 135# 20, 15, 10, 5 reps
Knees to Elbows 15, 10, 5, 20 reps
Thrusters @ 2x 30# DB 10, 5, 20, 15 reps
Pull-ups (rings) 5, 20, 15, 10 reps

Four rounds with reps increasing or decreasing at every exercise in every set -- as random as we could get and still have some control. It's a psychologically damaging workout because it is so deceptive.

My time: 24:00. NOT fast... but still felt good (beside the fact that I could feel my heart beating in my stomach) - would like to do this against someone to push the time, and also will do it in a few weeks with the goal of dropping under 21:00

09.11.2008 - Matt

Warmup:
bike to Y
10x DB push-up + row
10x incline bench
10x behind-neck lat pull-down

then:
5x heavy incline bench + 30 seconds rest
3 rounds
rest
5x heavy behind-neck lat pull-down + 30 seconds rest
3 rounds

then:
Tabata Air-Dyne for 8 minutes (2 back-to-back tabata sets)
alternate each work set between arms only and legs only

then:
Tabata wall-ball with 10# med ball (heaviest they had there)
I pushed directly to the wall (basically a chest pass) on the wall ball - let me do many more reps per 20 seconds

then:
Tabata crunches with legs raised

then:
3 minutes continuous of 3x push-ups + 3x body row

Ride home, stretch

09.09.2008 - Matt

Warmup:
Bike to Y
Stretch, then 1 round of Jones Crawl @ 135# deadlift
(Jones crawl is 10 dead lifts @ 185 + 25 box jumps, 3 rounds back to back for time. I did 1 round for warmup)

then:
Jones Crawl 1 round @ 185#
this proved to me that I am not close to ready for the full Jones Crawl - working towards it though

then:
2 sets of 5 dead lifts @ 225
3 sets of 1 dead lift @ 285
(I was planning on doing 3 sets of 3, but I could feel my form breaking after the first - my back was rounding on the pull. I'll have to work with lower weight to cement the form)

Then:
1-5-1 Breathing Ladder w/ hang cleans @ 115#

then:
25 each side DaviAnn abs, continuous


This workout was one of those workouts that you go into excited about but leave feeling disappointed. I need to get back to Boston and work out with you guys.

Jack 9-8

Hatch Shell

3.75 Miles

7:21 pace

Jack 9-6

2 Mile Run

6:47 Pace

I definitely am a lot slower than I was two years ago because I used to do this run at like 5:50 pace. Maybe its the extra 10 pounds. I also had to rush too so I couldnt do any abs afterwards.

09.05.2008 - Matt

Went into the gym knowing not what I was going to do, so this workout was very unfocused. I'll have to put more thought into my workouts ahead of time.

Light bike warmup
warmup bi's and tri's

10-8-5-3-3 superset of
preacher curls
and
the nautilus tricep extension machine
rest as needed

then:
1-4-1 ladder supersetting pull-up + KTE and dips.

1 pullup + KTE, 1 dip, 2 Pullups + KTE, 2 dips, etc
continuous, then directly into a 500m row (1:58)

then:
3 sets of 10 each of
a. standing cable curls (like the resistance band one we do, which end in the typical "check out my biceps" pose)
b. tricep push-downs

500m row (1:48)

10 dion abs (5 second holds)
then continuous:
25 crunches w/ feet raised
25 left side crunches
25 right side crunches
25 crunches w/ feet raised

ended with alternating burnout: cable ez-bar curl supersetted with rope pull-down: 5 of each, as many rounds as it takes to burn out of both. I set the weight pretty high b/c I didnt want to be there forever.

Stretch, bike home



**yesterday's workout was pretty good while I was doing it, although I wished I had done something else intense afterward (like 30/30's on the rowing machine or something)

Jack 9-5

3 Mile Run

6:45 Pace

25 x Side Crunches (25 each side)
20 x DaviAnn Abs (20 each side)
3 Rounds

Suffered terribly, but the pace is getting faster still so thats promising.

Matt, your workout yesterday looks awesome. Im going to have to try that when I get back.

09.04.2008 - Matt

Warmup:
light bike to the Y
10 minutes on the rowing machine

then:
20x push-press @ 95#
5x each side sprinter abs
1:00 air-dyne arms only
15x push-press @ 95#
10x each side sprinter abs
1:00 air-dyne arms only
10x push-press @ 95#
15x each side sprinter abs
1:00 air-dyne arms only
5x push-press @ 95#
20x each side sprinter abs
1:00 air-dyne arms only

continuous

then:

3 sets of 5 hanging straight-leg raises, slow and controlled, getting legs parallel with floor

light bike cool-down

09.03.2008

2 Mile warmup jog (trails)

There's a spot in our local park where out XC trails are where there's a moderately steep hill. At the top, if you make a sharp left there's another, steeper hill. Each hill is about 30m - 40m long, and dirt trail, with the steeper hill being looser dirt. At the top of the second hill you can take a left and follow a trail down and around and it brings you back to the start. I ran the hills all-out back to back and then once at the top, did a very slow jog back around to the start, 6 rounds continuous.

2 Mile cooldown jog (trails and street)

09.01.2008

Today we closed the water park I was working at so my whole day involved stacking and carrying fairly heavy, awkward objects around the park. Actually felt like a pretty good workout

Jack 9-3

2.7 Mile Run

6:47 Pace

Jack, Christian, DaviAnn 9-2

10 x Dead Lift
10 x Bench Press
8 x Dead Lift
8 x Bench Press
6 x Dead Lift
6 x Bench Press
4 x Dead Lift
4 x Bench Press

Christian and I did it together and rested only as the other person was doing work. So the rest was no more than 30 seconds all the way through.

10 x Chest Flys
10 x Back Flys
10 x Back Extensions
4 Rounds

20 x Weighted Sit Ups (14lb Med Ball on head)
4 Rounds

08.29.2008 - Matt

Bike warmup

1 minute Airdyne
1 minute Rest
1 minute get-ups (switch hands each time)
1 minute Rest
1 minute goblet squat
1 minute Rest
1 minute Bicycle abs
1 minute Rest
1 minute Push-ups + row
1 minute Rest
1 minute SLDLs (switch each 5)
1 minute Rest
1 minute DB Snatch (switch each 5)
1 minute Rest
1 minute Pull-ups
1 minute Rest
1 minute KTE
1 minute Rest
1 minute something I can't remember
1 minute Rest
1 minute Rowing Machine
1 minute Rest
1 minute Zottman Curls

Jack 9-1

Big Loop + Some: (2.5 miles, 7:10 pace)

Then:

10 x Hang Clean at 135#
1:00 Rest
7 Rounds

3:00 Rest

10 x Front Squat @ 135#
1:00 Rest
7 Rounds

3:00 Rest

10 x Push Press @ 105#
1:00 Rest
7 Rounds

3:00 Rest

10 x Box Jumps @ 30"
20 x DaviAnn Abs (20 each side)
5 Rounds