5-2-12

workout:
20 dumbbell push ups
20 dumbbell shoulder press (like a push press, except there's no hip drive; you solely strict press it up)
20 dumbbell lunges (grab on to the dumbbell) (10 lunges each leg so 20 total)
rest 4 minutes
x3

core:
n/a

skill work:
string 30 jumps before or after ; total 100 jumps minimum for jump rope.

*don't forget to stretch out your shoulders, you'll need to for this workout*

5-1-12

AMRAP 20
1 block run
100 single unders
20 dumbbell swings

I'm expecting you to get minimum of 3 rounds. Don't rush the single unders, keep a consistent pace and you'll be able to string them together.

core:
your choice

*do not forget to stretch your hamstrings and calves well prior and after this* warm up is very important, I'm hoping you spend around  7-10 minutes each day warming up.

http://crossfitwestchester.com/2012/04/512012-2/

4-30-12

workout:
100 air squats
50 hand-release push ups
50 chair dips
25 inverted rows

*20 minute time cap*

core:
2 max planks

4-27-12

AMRAP 12
20 Weighted Squats
20 Dumbbell Thrusters
7 hand-release push ups

Feel the burn in your legs.

4-25-12

workout:
5 rounds
10 single leg tricep dips (5 each leg)
10 Clap Push ups (try to do this without knees at first)
10 Dumbbell rows (10 each arm)
TIME LIMIT: 24 minutes 

*the single leg tricep dip is basically a regular dip, except you have one leg on the ground, and the other leg extended forward and as straight as possible

core:
50 reps of sit up machine
30 sec plank

*string 30 singles for jump rope work*

4-24-12

AMRAP 15
8 Pike Push Ups
8 Bear Crawls

core:
50 hollow rocks

*jump rope work*
string 25 singles before you stop

I know you say you won't be able to do the pike push ups, but try it! Where your head will be, put newspaper or something so you won't have to put your head all the way to the ground. Make it around an inch or 1 1/2. Aim for 5 rounds. Good luck !

4-23-12

workout:
5 Turkish Get Ups (each arm; total=10) *
15 hand-release push ups x4

*skip the fetal position part. Go relatively slow with these. Pick up speed as you get comfortable with the movement. Remember to keep the arm with the dumbbell locked straight all the way through the movement. Remember, the arm you have up, you'll have the leg on the same side up. When you get up, you're getting up to the opposite side, so it will not be like a sit up. Good luck.

core: n/a

do jump rope work

4-21-12

workout: 2 laps around the block 10 back squats x3 core: tbd *Bring your jump rope*

4-20-12

workout:
100 single unders (jump rope)
10 long jumps
25 sit ups
x5

4-19-12

rest day

4-18-12

workout:
EMOM 3 Burpees
50 Push Ups (Hand-Release)
100 Air Squats

*EMOM = Every minute on the minute
So you will start off on with the 3 burpees, then you will do your push ups, and when the first minute passes, at the start you'll do another 3 burpees, continue the push ups, 2nd minute...etc until you are done with the assigned workout.

core:
25 bicycle kicks
25 reverse bicycle kicks
50 sit ups

4-17-12

workout:
1 jog around the block
6 bear crawls

x3

core:
n/a

stretch your calfs and hamstrings properly.

4-16-12

workout:
amrap 4
burpees
rest 3 min

amrap 4
tuck jumps
rest 3 min

amrap 4
air squat long jumps*

*air squat long jump is as the name implies, do an air squat and then do the long jump after the full squat

core:
25 butterfly sit ups
25 leg raises
25 flutter kicks

4-14-12

You will do yesterday's workout since I am unable to watch your workout today.

50 Burpees
25 Leg Raises
13 Diamond Push Ups
x2

core:
50 butterfly situps

Please get a jump rope if you haven't done so already.

4-12-12

rest day

4-11-12

10 Single Leg Dumbbell Deadlift
10 Step Ups (sub= 20 jumping squats)
10 Dumbbell Squats
x5

core:
n/a

4-10-12

10 dumbbell push ups
25 chair dips
5 inverted rows
x5

core:
100 reps of your choice

4-9-12

Tabata Air Squats
Tabata Sit Ups
Tabata lunges
rest 2 min
x2

Tabata consists of 8 intervals of 20 seconds of work and 10 seconds rest for a total of 4 minutes of work. Please record your number for each

4-8-12

rest day

4-7-12

3-3-3-3
Deadlift

amrap 10
15 deadlifts
10 back squats

core:
hollow rocks

4-6-12

2 bear crawls
20 Dumbbell Push Press
10 Chair dips
x5

core:
50 ab machine sit ups
1 minute plank

4-5-12

rest day

4-4-12

workout:
4 rounds
10 Walking Push Ups (5 forward, 5 backward)
1 jog around the block

core:
n/a

4-3-12

workout:
5 rounds
10 Long Jumps
15 Dumbbell Thrusters *
10 Jumping Lunges (both feet = 1 so 20 total essentially)

core:
50 butterfly sit ups (fold your legs as if you're sitting and do a sit up)
30 leg raises

For the DB Thrusters, make sure you go all the way in the bottom of a squat and use momentum when you go up to bring dumbbells up. The dumbbells are light so this should be no problem for you.

4-2-12

It's April! A new month! New start and time to make new gains and improvements! This month, I need you to stay committed, which you have been already so great, and keep on doing your best. I don't want you to think "I can't" while doing your workouts, and remember - I make everything and time limit everything to something I know you can beat. Best of luck!

workout:
5 Max push ups - rest 3 minutes between sets
amrap 5
Burpees

For the push ups, I want you to do as many push ups as possible until you die out. Record each number. Push yourself! Aim for a number you will be satisfied with. Fight through the pain.

For the burpees, I want you to aim for 45. Good luck! It's all in the pacing.

3-31-12

workout:
3-3-3-3
Push Press

amrap 8
5 Push press
10 hand-release push ups

core:
tbd

3-30-12

workout:
amrap 12
10 burpees
10 hand-release push ups
15 air squats

core:
n/a

3-29-12

workout:
3 rounds
1 jog around block
30 air squats

time limit: 20 minutes

core:
50 sit ups
30 sec side plank each side, rest 15 sec x2 (x2 only applies for the side planks)

3-28-12

rest day

3-27-12

warmup:
50 jumping jacks
stretch your legs a little more than usual get blood pumping

workout:
50 air squats
25 jumping lunges (1 each = total 50)
30 burpees

x3
on the third round, do 15 burpees.

time limit: 30 minutes. pace yourself on the breathing. do 10 burpees at a time. This is light work! :D

core:
tabata flutter kicks (4 minutes, so 8 intervals)

3-26-12

warmup:
run around the block x1
stretch

workout:
5 rounds
30 tuck jumps
15 hand-release push ups

core:
50 leg raises

3-23-12

warmup:
your choice

workout:
4 rounds
15 Beyond the range push-ups
30 Med ball sit ups
10 single leg tricep dip (10 each leg)

Do not exceed 30 minutes.

3-22-12

warmup:
50 jumping jacks
3 rounds
10 air squats
10 sit ups
5 push ups (normal, chest must touch ground and arms need to lock out at top)
2 burpees

workout:
21-15-9
Diamond Push Ups
Chair dips

core:
3 max planks (hold a plank for as long as you can. rest 1 min, then do next one etc)
4 rounds
30 sec flutter kick
30 sec rest

Try to do a few diamond push ups without using your knees. It'll be tough, but you can do it. good luck!

3-21-12

rest day

3-20-12

AMRAP 20
1 block run
50 med ball sit ups
25 step ups w/ med ball

I'm looking for at least 3 rounds. You got this. For the step ups, I suggest stepping up on a platform at least 14" high.. Each step up counts as 1. Good luck! Pace yourself.

3-19-12

warmup:
30 jumping jacks
8 burpees
stretching

workout:
AMRAP 16
10 Bulgarian Split Squats (10 each leg so really total is 20)
50 Mountain Climbers
10 Long Jumps

core:
25 jack knives

3-18-12

warmup:
1 block run
25 jumping jacks
stretching

workout:
25 bicycle kicks
10 hand-release push ups
25 flutter kicks
10 hand-release push ups
25 leg raises
10 hand-release push ups
x3

additional:
30 sec plank

It's all in the breathing when you do your core work. Pace yourself. 25 min time cap

3-17-12

warmup:
tabata burpees

workout:
10 sets of 10 back squats for time

core:
tbd

3-16-12

rest day

light jogging and core work if desired

3-15-12

warm up:
100 jumping jacks
each 15th interval do the following according to that interval:
1st (15)- 10 toe touches
2nd (30)- 15 air squats
3rd (45) - 25 sit ups
4th (60) - 10 tuck jumps
5th (75) - 25 sit ups
6th - (90) - 5 burpees

workout:
amrap 12
20 dumbbell swings*
15 dumbbell squats
2 bear crawls

abs:
50 reps of ab work of your choice

For the dumbbell swings, remember to generate power from your hips. The weight is relatively light so you should have no problem doing this, but try to perfect your form. Keep your back straight, and raise the dumbbell overhead, so your biceps will essentially be near your ears, which is how it should be.

3-14-12

warm up: 2 laps around block

workout:
10 Plyometric Push Ups
8 Front Raises
rest 1 min
8 Lateral Raises
rest 1 min
8 Dumbbell Rows

x3

core:
45 sec plank
30 sec side plank
x2
Rest 20 seconds in between

For the raises and rows after doing both your left and right arm, it will count as one rep.
The dumbbells may be heavy, but I want you to try it and tell me how it goes for the front and lateral raises. good luck!

3-13-12

SUP. Temporary hiatus, but that's okay. Now that you have my glorious dumbbells (my room feels emptier -cries-) we can expand on your workouts.

15 Dumbbell Push Press
30 chair dips
2 inchworms (across hallway)
10 side-to-side push ups

x3

OPTIONAL:
cardio: 25 tuck jumps

Do this for time. 20 minute time limit.
Also, for the push press, remember, generate power from your hips. Explode up and it'll help getting the dumbbells overhead. The dumbbells are light so you should have no problem with this. Good luck!

3-10-12

Today, you will perform a modified version of your first benchmark girl. Her name is "Cindy", and she is one of the benchmark workouts for crossfit. You will have loads of fun.

"Cindy"
AMRAP 20
5 Jumping Pull Ups
10 Hand Release Push Ups
15 Air Squats

3-9-12

rest day

3-8-12

30 Lateral Jumps
30 Jumping Lunges
1 Block Run*
X3

*Sub is 25 burpees. :]

Please record time.

3-5-12

50 Squat Jumps
50 Med Ball Lunge Twists
25 Inverted Rowshttp:
For the inverted rows, you can also grab two chairs, put them facing each other,place a broomstick or some other long stick between them and then just raise yourself up. Chest should touch the bar.

Rest 3 minutes.
x3

Record for time.

3-4-12

3 Diamond Push Ups
1 Jog around Block
15 Jump Squats
x2
For time. Please record average amount of time it takes to do a lap around the block

3-3-12

A.
15 Push Press
30 Sec Deadhang
Rest 1 min
x3

B.
4 Minutes Ab Work

3-2-12

Today is part 2 of the stretching. But first, I want you to jog twice again around your block and then do 50 leg raises followed by 25 handstand push ups. Rest 1 minute, then do 25 leg raises. Apply the cobra stretch afterwards for 1 min, then do the following:

A.
Baby stretch?
Basically from cobra, lie on your knees, lean forward and place extend your arms in front of you with your palm touching the ground. Hold for 30 secs.
Kneeling Forearm Stretch
Hold for 30 secs.
Elbows Back
Rather than doing this one, the movement I want you to do is similar. Put your arms behind you and pull them downwards. If you can cusp your hands together, then great. If not, that's okay too. Hold for 30 seconds.

B.
Start off with the bottom of a squat again, but this time place your palms to the ground and hold for three seconds, then raise your butt up and try to keep your legs straight. Hold for another three seconds. Do 10 reps.
Lastly, lie on your back, hug your knees and rock back and forth. This stretch will be for your back/lower back. Do this for 30 secs. That is all!

3-1-12

Hello Test Subject #1,
We have entered a new month! You haven't quite yet completed a month doing this quite yet, but hey it's a new month. This calls for a change. For the next 2 days (including today), I wish for you to rest and practice on stretching and working on your mobility/flexibility. This will help you in long run when we do the weights in the gym. For today, I want you to jog around your block twice. If it's raining, put in a hoodie etc. Afterwards, do the following:

A.
Superman
Do 10 reps.
90/90 Hamstring
Hold for 1 min each leg.
Calf Stretch
Hold for 30 seconds each leg. Also to feel a better stretch, put your foot against the wall and press in.

Repeat this 2 times.

B.
Tricep Side Stretch
Hold for 20-30 seconds each arm.
Tricep Stretch
Hold for 20-30 seconds each arm
Cobra
Hold for 1 min.
Lastly, Hold the bottom of a squat for 1 minute. Use your elbows to feel the stretch in your groin area.

2-29-12

Today, you will be doing a workout similar to a previous one. It is not a workout I created. It is called "300" but do not fear, it is more simpler than it's made out to be.




I wish for you to do only 35 reps, and not the 50 that is mentioned. I suggest using the one leg hip extensions as a way to regain your energy back, and attempt do the burpees in 10s, then 5s, so you can knock them out as fast as you can. I want you to just do the burpees - do not do the push ups associated with it. Also, do regular push ups (At least 10) then switch to assisted if you need to instead of the decline. I want you to get sub 15, so go fast! It's totally possible. Form is important! Good Luck!

2-28-12

30 Leg Raises
25 3-2-1 Push Ups
20 Chair Dips
x3

For time. Do not forget to stretch out!

2-27-12

AMRAP 15

15 Hand Release Push Ups
20 Mountain Climbers (both legs up count as 1)
5 Burpees

Try to get 5 rounds in.

2-26-12

Rest day

2-25-12

4 Sprints
5 Burpees
10 Thrusters

Rest 3 minutes.

X3

Today should be a fun workout :D

2-24-12

Today should be a light and quick workout!

A.
25 Squats
30 Lunges (1 each leg counts as 1)
30 Squats w/ medicine ball (hold it against your chest)
25 Lunges w/ medicine ball (hold it overhead)

B.
1 min Plank
x2

Only Part B is x2.

2-23-12

AMRAP 15

4 bear crawls (back and forth = 1)*
15 Medicine Wall Ball Shots

*The Bear Crawl you will crawl from the end of the hallway to the entrance of the game room

Please record number of rounds and reps. If you're feeling up to it, do a 1 minute plank at the end of the workout too. Good Luck!

2-22-12

15 Tuck Jumps
10 Long Jumps
20 Jack Knives

x3

Do not forget to put in time. This should be a quick workout. Try to jump 4-5 ft for the long jumps. (As if you're doing a burpee long jump but without the burpee)

2-21-12

10-9-8-7-6-5-4-3-2-1
Burpee Long Jumps
Hand-Release Push Ups
Medicine Ball Sit Ups

Please do not forget to stretch before and after, hold the stretch for 45 seconds to a minute for a good stretch after the work out is done. And as usual, record time as well. Good Luck!

2-12-12

30 Air Squats
25 Jack Knives
20 Lunges (1 each leg counts as 1 so 40 total)
15 Push ups
1 Min Plank

x2

Please record time and do not forget to warm up and stretch.

2-19-12

Rest Day

2-18-12

I almost forgot to put today's workout up! Here it is:

For Time:
10 Deadlifts
1 Run around the Block
x3

This was one I had done when I first began crossfit. We'll see how you do. Consider this a break since you'll find it more lenient than your previous workouts.

2-17-12

I just realized there's been quite a few workouts you've skipped on or have not had the time to do. Excluding Valentine's Day, the other workouts would have worked you quite well. Oh well. You have time tomorrow so have fun with this:

AMRAP 8
25 Air Squats
25 Sit Ups
2 Burpees

x2

Do not forget to stretch prior to this and after. Please record rounds and reps completed.

2-16-12

30-20-10

Wall Ball Shots
Jack Knives
Tuck Jumps

Good Luck!

2-15-12

Test Subject #1,
I'm so glad to hear your date went well. It's quite unfortunate that you were unable to keep up with her though, but it's okay, you'll get there. And this will help you do so:

AMRAP 14
10 Burpee Long Jumps
10 Push-T's

As mentioned before, an AMRAP is where you will workout nonstop for the designated amount of time (14 minutes in this case) and perform the designated reps of each workout. Please record the number of rounds and reps done. Enjoy!

2-14-12 - Happy Valentine's Day!

Test Subject #1,
What a wonderful day today will be. Just you and this lovely workout. Both of you have a date and trust me, it's guaranteed you'll get all sweaty, short of breath and hot. Sounds like a great date huh?

"Much Love"
50 Burpees
50 Sit ups
50 Hand-Release Push Ups
50 Air Squats

2 ROUNDS.

Time Limit: 32 Minutes.

I hope you have a great time tonight. Remember to stretch and pace yourself. You should know by this point which will save you time and which will slow down your time. Do then hand-release push ups modified. I suggest knocking 10 at a time, rest 10 seconds, knock out another 10. I'm going to push you and tell you to aim for a sub 25. Happy Valentines Day!

With Much Love,
ZKT Scout

Words

"The men and women that decimate your times are not super-human. What makes them different is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes Legendary. Do yourself a favor and realize that there is no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to Greatness. You've got to embrace the pain, push the threshold, and feel the suck."

Courtesy of Crossfit Westchester's poster.

2-13-12

Test Subject #1,
Tomorrow's workout will be...fun, so today I will give you some leniency.

21-18-15-9
Jump Squats
Mountain Climbers

For this workout, you will do 21 reps of each of the above workouts, then 18, then 15...and so forth. I want you to aim for a sub 15. This means to complete this workout under 15 minutes, so go at full intensity, I'm sure you could do it. Good luck!

2-12-12

Dear Test Subject #1 ,
I hope you enjoyed yesterday's workout. Today's workout is actually not that bad. You might enjoy it. It's fairly easy, think of it as a rest day.

10 Hand-Release Push Ups *modify if necessary
20 Lunges (1 each leg so 40 total)
10 chair dips
x3

As usual, record your time and do not forget to stretch.

2-11-12

Dear Test Subject #1,
Tsk tsk for bitching out. It's okay. Today's workout should be fun.

AMRAP* 10
10 Burpees
20 Mountain Climbers

Rest 3 minutes

1 minute plank
30 seconds leg raises
30 seconds flutter kicks

*AMRAP= As many reps as possible

For this workout, for 10 minutes, you will do as many rounds as possible of 10 burpees and 20 mountain climbers as you can in 10 minutes. I want you to record the number of rounds completed and the surplus amount of reps if applicable. So if you did 3 rounds and 10 burpees and 5 mountain climbers, then you will write "3+15".
Good Luck!



*AMRAP abbreviation courtesy of Crossfit

2-10-12

Test Subject #1,
I hope you are faring well with your workouts. It is only the beginning. For today, the workout will consist of 2 separate ones.

A.1 Block Run
2 45 sec Deadhangs
x2

B. 10 Thrusters
10 Back Squats
x3

As usual, report time it took to complete this workout. Also, remember the things you do outside of the workout is important. Recovery is essential.

2-9-12

Dear Test Subject #1,
Your workout today will consist of:

15 Burpees OR 1 Jog around the block
25 Air Squats
15 Tuck Jumps
10 "3-2-1 Push ups" [You can use a modified position for this]*

X3 [So 3 sets total].

TIME LIMIT: 26 Minutes

*A "3-2-1" Push up is where you start off in push up position, hold for three seconds, lower yourself halfway and hold for three seconds and then lower yourself again and hold for three seconds. This is 1 rep.

As usual, do not forget to warm up before and after a workout, I suggest doing jumping jacks to warm up. Also do not forget to stretch. It is important to warm up your blood before a workout.
Do not forget to record your time and such.
Good Luck!

2-8-12

Hello Test Subject # 1,
Your new workout for the day shall be as follows:
"10 to 1"
10 Burpees
10 Push Ups
10 Jack Knives *

*If you cannot yet do a Jack Knife, you can modify it to a sit up. If you stick with Jack Knives then you cannot switch to sit ups.

Do 10 of each then 9, 8, and so forth until you reach 1. Please write down the time it took you to complete this workout. Also, do not forget to stretch! Good luck.