Fitness/Workout Log


*dynamic, your choice of exercises*

WO specific warm-up (1 set each) *no weight*

25 air squats
25 morning glories
25 standing calf raises
15 lunges (each leg)
15 windmills

MAIN Workout

1- (20) KB goblet squats or Barbell front squats (pick a weight that's heavy enough to hurt, but light enough to finish all 20 reps with 1 or 2 left in the tank for the 1st set) REPEAT x4 sets, resting 1-2 minutes between sets.


2- (15) Romanian DL (same format as above for weight selection) REPEAT x4 sets, resting 1-2 minutes between sets.


3- Weighted walking lunges x30 (15/leg) with 75 lb vest REPEAT x4 sets resting 1-2 min between sets.


4- (20) Nordic Hamstring x1 set


5- (30) SLOW (3 sec down, 2 sec pause, 3 sec up) Split Squats. Complete 15 reps/leg before switching to other leg REPEAT x3 sets using 1-2 minutes of rest between sets.


6- (30) Standing calf raises using the same weigh vest as used for lunges REPEAT x4 sets resting 1 min between sets


Here's where it gets fun......

INTERVALS (treadmill is easiest)

Walk @4mph pace for 5 min
Jog @ 6mph for 1 min
Walk @ 4mph 1 min
Jog @ 6.5mph 1 min
*walk/run alternating 1 min each while increasing the running speed by 0.5mph each time until you hit 10mph....alternate walking @ 4mph for 1 minute and running @ 10mph for 1 minute for 7 cycles. Reverse order walk/run decreasing speed of run from 10mph by 0.5mph/cycle until 6mph is reached again....maintain for 5 min.


7- (20) 24"-30" box jumps REPEAT x3 sets resting 1 min between sets.
8- (15) Broad Jumps x 1 set


Swim- 3/4 mile any stroke in under 30 minutes.



Back Squat 5 sets
75% max x2
80% max x2
85% max x 1

For Time:
100 Jumps over a barbell with 45lb plates
80 Air Squats
60 Burpees
40 Sit-ups
20 DL
1 mile run

Not terrible but who wants to push too hard on a monday :)
Jumps over the bar side-to-side or front jump/turn 180/front jump over the bar?


Regular Member
Jumps over the bar side-to-side or front jump/turn 180/front jump over the bar?
Whatever was fastest for the person since it was for time. That is my biggest irk about crossfit is the focus on time/rep stuff. It has been a good work out. But I'm going to check into the Swift Strong Durable LE and/or Pat Mac's plan for after the holidays when my crossfit gym membership runs out. The common critique that crossfit is great at getting you better at crossfit and pretty good at getting you in good shape is very true.

Then again maybe my hatred of double unders and "kipping" has finally reached the breaking point. :)


Regular Member
3 Rounds 30 Seconds Each Movement
Left Side Plank
Hollow body
Right Side Plank

No Rest between Movements
Split Jerk 8 rounds to work to a 1 rep max

5 Rounds for time this was done as a team, we'd do 10 reps switch then people and so forth:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups


Blue Line Sheepdog

Warm Up Then:

Build to 5 rep max hang snatch

Build to 3 rep max Back Squat.
Then 1 set of 3 at 85% of 3RM

5 sets of 1 Clean and Jerk at 85%

Build to 3 rep max Strict/Shoulder Press
Then 1 set of 3 at 85% at 3rm


Bench press at 80% of Body Weight
Pull Ups
Russian Kettle Bell Swings (RX was 70# but heaviest I have is 45)


Regular Member
And so begins the Swift Strong Durable adventure. This is the operator ugly assessment itself. Starting next week I'm going to follow the operator ugly trainup program.

Warm up: 4 Rounds
10x Goblet Squat @ 12kg
8x Push Ups
10x Sit ups

Main assessment:
Max reps front squat @ 185
Max Reps Bench Press @ 185#
Mex reps deadlift @ 225 in 60 seconds
4 Rounds for total Reps
60 second 25m sprint
60 second rest
Max reps pull ups
80lb sand bag getups in 10 minutes (this is brutal....)
3 mile run with 25lb vest/plate carrier sub 30 minutes

It was definitely a humbling hour of fun.


Blue Line Sheepdog
Warm up then:

6 sets of 4 seated box jumps. Increasing height with each round. Finished with 41"


5x1 Snatch at 75% of 1RM - set at 125 by app.
Front Squat 80% of maxes during the 12 week cycle
1 set of 5 - 165
1 set of 3 - 205
1 set of 2 - 235

Then Stamina:

5 rounds
3 minutes work, 1 minute rest
100 meter run
5 per arm one handed dumbell snatch at 50# - used a 45# KB as its what I have
finish the 3 minutes with max effort ring pull ups

mobility stretching to finish


Blue Line Sheepdog

Warm up then:

7x body armor/kit 25/15 suicides.

6 sets of 4 10" deficit pushups

Shoulder Press - 1 set of 10 @ 80% of 10rep, 1 set of 5 at 80% of 5 rep, 1 set of 3 at 80% of 3 rep
Bench - same scaling

program had mobility stretching next, I added a 1.75 mile run in then did stretching