General Strength training

Lately, I've been focusing on increasing my overall strength in order to improve my times with Crossfit workouts. Each day, I run 2 miles, one in the morning and one at night (to keep the breathing up). Then, I've been going through this work-out plan every other day to increase my overall strength with heavy lifts:

(There is no more than 40 seconds rest between any of these exercises)

1. Leg curl machine
2. Leg extension machine
3. Leg-press machine
4. Straight arm pullover
5. Bench press with barbell
6. Bent over row with barbell
7. Overhead press with barbell
8. Power Cleans
9. Tricep extensions
10. Overhead squats
11. Pull-ups
12. Dips
13. GHD Sit-ups

It's amazing how much my overhead press max has gone up as well as most of the heavier lifts

XFitNY Workout

Ten rounds of:

12 burpees
12 pullups

my time: 16:15

(MOD) "Our greatest glory is not in never falling but in rising every time we fall." Confucious

XFitNY Workout

For time:
135 lb Thruster, 10 reps 50 Double-unders
135 lb Thruster, 8 reps40 Double-unders
135 lb Thruster, 6 reps30 Double-unders
135 lb Thruster, 4 reps20 Double-unders
135 lb Thruster, 2 reps10 Double-unders

Double-unders were real tough on this one, but I got through it.

1 mile run

My time:

Night workout - Bench press - until hit 1 rep max.
Squat - until hit 1 rep max.
Skull crushers - until failure
Fore-arm roll-ups - 2X

XFitNY Workout #14 -- "Cindy"

After a day off with just running a mile the last two days (life has been busy), I am getting back into the swing of things. Had some shoulder pain, but after resting the shoulders and focusing on lower body and core, I think it should be fine (ie. - today's MOD at the bottom of the post :) )

Anyways, I just constructed an outdoor pull-up bar from some huge 10' pressure treated logs laid with concrete, and a metal pipe drilled through them at the top. Now, if I can just get the rings I ordered forever ago, I'll be rolling. I'm thinking even though it's 12:45am right now, I snoozed a little today already so I should have ample energy for a workout. This means, CINDY:

As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats

My # of rounds: 25

MOD (Motivation of the Day) - "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." -Coach Glassman himself

XFitNY Workout #12 -- "Blackjack Re-discovered"

My first try at this workout yielded a time of 10:05. It's pretty hard to make much improvement in this work-out except for negating any rest in between sets. However, the new PR I set for this workout is 9:47. The workout came from Crossfit Oneworld and goes like this:

Complete the following for time:
20 push-ups / 1sit-up 19 push-ups / 2 sit-ups 18 push-ups / 3 sit-ups 17 push-ups / 4 sit-ups 16 push-ups / 5 sit-ups 15 push-ups / 6 sit-ups 14 push-ups / 7 sit-up 13 push-ups / 8 sit-ups 12 push-ups / 9 sit-ups 11 push-ups / 10 sit-ups 10 push-ups / 11 sit-ups 9 push-ups / 12 sit-ups 8 push-ups / 13 sit-up 7 push-ups / 14 sit-ups 6 push-ups / 15 sit-ups 5 push-ups / 16 sit-ups 4 push-ups / 17 sit-ups 3 push-ups / 18 sit-ups 2 push-ups / 19 sit-up 1 push-up / 20 sit-ups

MOD (Motivation of the Day) - "When you are down on your back, if you can look up, you can get up." --Les Brown

XFitNY Workout #11 -- "Attention to Detail Re-discovered"

"Attention to Detail"

For Time: 15-9-6 Reps
SDLHP (60#)
Push Press (60#)
1/2 Get Ups (each arm, 15#)
50 sit-ups

** I first completed this workout on May 7th with a time of 9:56. My new PR for this workout that I put together is 8:28! Hopefully I'll give it a try next week and get another PR, all about improving.

MOD (Motivation of the Day) - "If you aren't going all the way, why go at all?" - Joe Namath

XFitNY Workout #10

Yesterday (May 20th) I completed:
1.5 mile run (8:32)

50 burpees
50 double-unders

So I ordered my rings about a week ago and they should be here anytime -- I can't wait.
Today, I'm thinking about pursuing a little FRAN...
21-15-9reps of:
-thrusters
-pull-ups

My time:

MOD (Motivation of the Day): "The Six W's: Work will win when wishing won't." -- Todd Blackledge