ashlad.blogspot.com

Crossfit *******

Tuesday, October 14, 2008. After a long hiatus, highlighted by injury I started up again. 2 miles (3.22k) in 15:57. Descending pyramid of jumping lunges (10,9,8,7,6,5,4,3,1,`). Felt great after, but could barely walk up the hill back to my apartment. Monday, July 2, 2007. Run 30 minutes with sprints mixed in. screwed up my ankle. Handstand push ups to failure. Saturday, June 30, 2007. Friday was a rest day. Warmup with 10 minutes of jumprope. 10 knuckles- clap pushups. 10 hand stand pushups.

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Crossfit | ashlad.blogspot.com Reviews

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Tuesday, October 14, 2008. After a long hiatus, highlighted by injury I started up again. 2 miles (3.22k) in 15:57. Descending pyramid of jumping lunges (10,9,8,7,6,5,4,3,1,`). Felt great after, but could barely walk up the hill back to my apartment. Monday, July 2, 2007. Run 30 minutes with sprints mixed in. screwed up my ankle. Handstand push ups to failure. Saturday, June 30, 2007. Friday was a rest day. Warmup with 10 minutes of jumprope. 10 knuckles- clap pushups. 10 hand stand pushups.

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3 crossfit

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5 10 rounds of

6 10 v situps

7 5 pushups

8 5 squats

9 posted by

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Crossfit | ashlad.blogspot.com Reviews

https://ashlad.blogspot.com

Tuesday, October 14, 2008. After a long hiatus, highlighted by injury I started up again. 2 miles (3.22k) in 15:57. Descending pyramid of jumping lunges (10,9,8,7,6,5,4,3,1,`). Felt great after, but could barely walk up the hill back to my apartment. Monday, July 2, 2007. Run 30 minutes with sprints mixed in. screwed up my ankle. Handstand push ups to failure. Saturday, June 30, 2007. Friday was a rest day. Warmup with 10 minutes of jumprope. 10 knuckles- clap pushups. 10 hand stand pushups.

INTERNAL PAGES

ashlad.blogspot.com

1

Crossfit Dungeon: 6/27/07

http://www.ashlad.blogspot.com/2007/06/62707.html

Wednesday, June 27, 2007. Warmup: 10 mins of jump rope. 1 minute max reps for each exercise:. 10 jump lunges (each leg). 1 minute max reps for each exercise:. 50 (25 each leg) jump lunges. Subscribe to: Post Comments (Atom). 6/23/07 Warriors Workout #2. View my complete profile. Http:/ www.crossfit.com. Http:/ xfitvalpo.blogspot.com/.

2

Crossfit Dungeon: June 2007

http://www.ashlad.blogspot.com/2007_06_01_archive.html

Saturday, June 30, 2007. Friday was a rest day. Warmup with 10 minutes of jumprope. 10 knuckles- clap pushups. 10 hand stand pushups. End with 20 mins of jumprope. Thursday, June 28, 2007. 200 pushups in as little sets as possible. Run 30 minutes with sprints mixed in. Wednesday, June 27, 2007. Warmup: 10 mins of jump rope. 1 minute max reps for each exercise:. 10 jump lunges (each leg). 1 minute max reps for each exercise:. 50 (25 each leg) jump lunges. Tuesday, June 26, 2007. 10 side lunges (each leg).

3

Crossfit Dungeon: 6/26/07

http://www.ashlad.blogspot.com/2007/06/62607.html

Tuesday, June 26, 2007. 10 handstand pushup- clap pushup- burpee. 10 side lunges (each leg). Did this workout at midnight, it was horrible. Also filmed the handstand pushup- clap pushup- burpee, which is nicknamed the Spartan burpee and it sucks. Will post that soon. Subscribe to: Post Comments (Atom). 6/23/07 Warriors Workout #2. View my complete profile. Http:/ www.crossfit.com. Http:/ xfitvalpo.blogspot.com/.

4

Crossfit Dungeon: Back at last

http://www.ashlad.blogspot.com/2008/10/back-at-last.html

Tuesday, October 14, 2008. After a long hiatus, highlighted by injury I started up again. 2 miles (3.22k) in 15:57. Descending pyramid of jumping lunges (10,9,8,7,6,5,4,3,1,`). Felt great after, but could barely walk up the hill back to my apartment. Glad you put it in kms (ie. a REAL system of measurement). will update mine soon. October 15, 2008 at 10:00 PM. Dude, just started xfitting againg. new blog, because i'm not in valpo any more. Http:/ goxfityourself.blogspot.com/. November 26, 2008 at 3:01 AM.

5

Crossfit Dungeon: July 2007

http://www.ashlad.blogspot.com/2007_07_01_archive.html

Monday, July 2, 2007. Run 30 minutes with sprints mixed in. screwed up my ankle. Handstand push ups to failure. Subscribe to: Posts (Atom). View my complete profile. Http:/ www.crossfit.com. Http:/ xfitvalpo.blogspot.com/.

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xfitvalpo.blogspot.com

Crossfit Valparaiso: and the beat goes on...

http://xfitvalpo.blogspot.com/2007/09/and-beat-goes-on.html

Martes, 28 de agosto de 2007. And the beat goes on. Tabata intervals for a change. one tabata interval is 8 sets of 20sec work, followed by 10sec rest (preferrably in a an active position). On tabata round of each:. Pelvic raises (feet on ball). Publicar un comentario en la entrada. Suscribirse a: Enviar comentarios (Atom). And the beat goes on. 5 days in a row. bitches.

xfitvalpo.blogspot.com

Crossfit Valparaiso: septiembre 2007

http://xfitvalpo.blogspot.com/2007_09_01_archive.html

Jueves, 13 de septiembre de 2007. Finally got back to spartans. goddamn i hate them, and they hate me too. Handstand walk * 10 steps. Grass hopper * 10 each side. Leg raises * 15. For 6 sets of each. i should've done 10, but piked. Miércoles, 12 de septiembre de 2007. 1-arm pushups * 5 each side. Which are only drops at the moment). Alternating drop-and-touch * 10 each side. Pullups * 10 (supported feet - on leg extension kit). Heel stomps * 20. All of those for 6 sets back-to-back (35mins). Suscribirse ...

xfitvalpo.blogspot.com

Crossfit Valparaiso: 5 days in a row... bitches

http://xfitvalpo.blogspot.com/2007/08/5-days-in-row-bitches.html

Viernes, 24 de agosto de 2007. 5 days in a row. bitches. Was pretty sore from capoeria, but hit the gym anyway. this went for 50mins. current weight 85kg. Step-ups knees (each leg) 20. Which i did for 4 sets, and then a bridge for 5min. doing bridges after the leg extensions is a bitch. I was doing dragon flags for abs instead of the straight-leg extensions, but i broke the bench i was holding on to, so i quickly put it aside an looked innocent. i need a gym which can handle my workouts.

xfitvalpo.blogspot.com

Crossfit Valparaiso: agosto 2007

http://xfitvalpo.blogspot.com/2007_08_01_archive.html

Martes, 28 de agosto de 2007. And the beat goes on. Tabata intervals for a change. one tabata interval is 8 sets of 20sec work, followed by 10sec rest (preferrably in a an active position). On tabata round of each:. Pelvic raises (feet on ball). Viernes, 24 de agosto de 2007. 5 days in a row. bitches. Was pretty sore from capoeria, but hit the gym anyway. this went for 50mins. current weight 85kg. Step-ups knees (each leg) 20. Miércoles, 22 de agosto de 2007. After seeing what the gypsy. 1-leg negative s...

xfitvalpo.blogspot.com

Crossfit Valparaiso: rough start

http://xfitvalpo.blogspot.com/2007/09/rough-start.html

Miércoles, 12 de septiembre de 2007. 1-arm pushups * 5 each side. Which are only drops at the moment). Alternating drop-and-touch * 10 each side. Pullups * 10 (supported feet - on leg extension kit). Heel stomps * 20. All of those for 6 sets back-to-back (35mins). Real bridge (arms out straight) for 1:45min. Wall squat for 3mins. Publicar un comentario en la entrada. Suscribirse a: Enviar comentarios (Atom). Regreso de la isla de pascua.

xfitvalpo.blogspot.com

Crossfit Valparaiso: getting... weaker...

http://xfitvalpo.blogspot.com/2007/09/getting-weaker.html

Jueves, 13 de septiembre de 2007. Finally got back to spartans. goddamn i hate them, and they hate me too. Handstand walk * 10 steps. Grass hopper * 10 each side. Leg raises * 15. For 6 sets of each. i should've done 10, but piked. Publicar un comentario en la entrada. Suscribirse a: Enviar comentarios (Atom). Regreso de la isla de pascua.

xfitvalpo.blogspot.com

Crossfit Valparaiso: regreso de la isla de pascua

http://xfitvalpo.blogspot.com/2007/09/blog-post.html

Martes, 4 de septiembre de 2007. Regreso de la isla de pascua. Body fat: 17% (according to the little hand-reader in the gym - obviously not completely accurate). 10 sets of the following (with the last set being double reps):. Reverse lunges *10 ea leg. Reverse bridges * 10. Dragon flags * 10. Handstand pushups * 10. Had to change to 20sec static holds after the 5th round, and 1min for the 10th round). For a total of:. 110 reverse lunges each leg. 50 handstand pushups 2min static hold.

xfitvalpo.blogspot.com

Crossfit Valparaiso: junio 2007

http://xfitvalpo.blogspot.com/2007_06_01_archive.html

Jueves, 28 de junio de 2007. 1 minute sets of each exercise:. With 1min rest at the end of all of them, followed by. 10 jumping lunges (each leg). Then a short rest, followed by:. 1 minute sets of each exercise:. And another short rest, and finally:. 50 (25 each leg) jumping lunges. A pretty good way to end the semester really. Martes, 26 de junio de 2007. 3 días dentro de vacaciones. Repeated 4 times. we started at around midnight, and were finished by 1. Domingo, 24 de junio de 2007.

xfitvalpo.blogspot.com

Crossfit Valparaiso: ouch

http://xfitvalpo.blogspot.com/2007/09/ouch.html

Miércoles, 5 de septiembre de 2007. This workout made me hurt (no vomiting this time), but i really like the format. i'll have to give it a name soon. 10 sets of the following exercises, with the last set being double reps:. Raised feet (about 1m) pushups * 20. Lying ankle taps * 15 (each side). Crocodile walk * 4 steps (and return). Squat jumps * 15. For a total of:. 44 crocodile walk steps. In 1 hour. current weight: 85kg. Publicar un comentario en la entrada. Suscribirse a: Enviar comentarios (Atom).

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ashlad.blogspot.com

Crossfit Dungeon

Tuesday, October 14, 2008. After a long hiatus, highlighted by injury I started up again. 2 miles (3.22k) in 15:57. Descending pyramid of jumping lunges (10,9,8,7,6,5,4,3,1,`). Felt great after, but could barely walk up the hill back to my apartment. Monday, July 2, 2007. Run 30 minutes with sprints mixed in. screwed up my ankle. Handstand push ups to failure. Saturday, June 30, 2007. Friday was a rest day. Warmup with 10 minutes of jumprope. 10 knuckles- clap pushups. 10 hand stand pushups.

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