Back From Vacation

Thanksgiving was great....time to hang with the family, relax, and eat a lot of good food. Israel is in less than a month and I'm ready to get back to it. I've been looking at the archives for workouts and this week I plan on doing the following (still need to run it by Brandon and Jason):

Monday - Originally 020204:

Workout of the Day

Today!

Lot's of deadlift; 15 sets, load it up! 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps.

Tuesday - Originally 020205:

Workout of the Day

Today!

Jump rope for sixty seconds, rest for sixty seconds. Continue this for forty minutes.

Wednesday - Originally 020206:

Workout of the Day

Today!

Perform 7 Rounds of this Circuit for Time:

5 Pull-ups
7 Dips (use rings if you got'em)
1 Rope Climb
10 Push-ups
12 Back/Hip Extension
15 Sit-ups
20 Squats

-Corey

11.17.07

Yesterday was a really rough day on my back. We did the 2 things that really aggravate it - running, stopping, and running again and back extensions. The workout was as follows:

3 rounds for time:
-800m run
-50 back extensions
-50 crunches (substitute for sit-ups)

My total time was 43:35.

-Corey

Quotes, Pt. 1

I'm looking at a bunch of old CF WOD's and stumbling along some great quotes:

"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do itright, it can open all kinds of inner doors."
-Al Oerter, 4 time Olympic Gold Medalist

"The quality of a person's life is in direct proportion to their commitment to excellence."
-Vince Lombardi

"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win and talen alone...you have to want it."
-Herb Brooks, Coach of the 1980 US Olympic Hockey Team

"Nobody ever got fit, or even close, through a comination of long slow aerobics and bodybuilding routines."
-Greg Glassman

Athlete's Motivation

"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me."

-Nike

11.13.07

Last night we did the following:

5 X 1 - Shoulder Press - 95lbs, 115lbs, 125lbs, 135lbs, 145lbs
5 X 3 - Push Press - 145lbs, 155lbs, 165lbs, 175lbs, 175lbs
5 X 5 - Push Jerk - All w/ 165 lbs. (On set 4,5 - could only get 4 up)

Compare to: http://coreysgetfitprogram.blogspot.com/2007/09/damn-right.html

The hardest part is getting there....

Well, today was the first time I worked out in 6 days and it showed. But, that's ok because I just needed to get back into the flow of things. I did a 5000m row with a total time of 30:44. Now that I overcame that hurdle of just making it to the gym, things will start to improve.

-Corey

11.4.07 - "Nasty Girls"

3 rounds for time:

-50 squats
-35 assisted pullups w/ the gravitron
-35 bench dips
-10 hang cleans w/ 115 lbs.

Total time: approx. 45 min (stopwatch died)