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.