As expected the week started with a sad mood. Can't believe the time has al most come to say bye to Miami... I'm gonna miss the crossfit box and Jose's sessions :(
Anyhow... Today's workout was tough... Probably because I was still tired from the team games :)
25 Min AMRAP (As many rounds as possible)
20 Medicine Ball Cleans
15 Dips
10 Toe to Bar of Full Abs
If it's too hard you can do the full abs
5 Burpees
Run 150m
I was feeling very tired probably because of the weekend games... I did 7 rounds in the 25 mins period... try to push your self and see howmch you can do :) Good luck guys!
FRIDAY- I always look forward to this day, not because it the start of a weekend but it's the day for the insane lunch workout by Jose Seminario...So Last Friday was My Final Friday Lunch Workout in CCL Gym. Felt really bad... This workout has improved my strength, endurance a lot. Also has helped me a lot to lose fat.... I am gonna miss this workout so much... Hopefully I will be able to find a place that has a group session as good as this one :-)
So this was the workout on Friday... It was so insane, and intensed I could not go for my crossfit session after work... I was that tired :D
Warm up for 20 mins with full body movements, skips, jumping jacks, toe touches, butt kicks, high knee etc.
40/20's The Following 4 Exercises are done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Squat jacks
Side Shuffles with Knee Raise (20 seconds for each leg)
Push up jacks
IF you want to challange your self more you can try the following
Suicide Drills (side to side jumping lunges)
Every time you move side to side, you are touching the ground with your opposite hand of the side you are drilling on (so for left side). You would touch the ground with your right hand, then side step to your opposite side and repeat with your other hand. Make sure you keep your core tight.
More 40/20's The next4 Exercises are also done for 40 seconds and take 20 seconds break... After each round take 45 seconds break and restart. Continue for 3 rounds
Side lunges with jumping jacks Do a side lunge and then a jumping jack and then continue to other leg followed by another jumping jack
1.
2.
Spin burpees Jumping lunges
Dip position kickes Not sure of the exact name. But you stay in the tricep dip position, lift your hip and do kicks
After the workout... Stretch well and warm down... Gonna miss this workout! Hopefully I will be able to find a fun session like this...
My disastrous week at work continues... So to release a bit of anger and frustration I went and did some weights during lunch today :-) It was a quick half hour work out...
3 x 10 bench press (145-165 lbs) 3 x 10 incline press (115-120lbs) 3 x 10 cable cross overs (50 Each side) 3 x 10 lat pull downs (100 lbs) 3 x 10 Seated rows with the long bar (around 100 lbs) 3 x 15 Dips 3 x 15 Butterfly Crunches
After work I was so looking forward to the crossfit workout because they had posted on FB saying get ready to for a challenge... And once I went there it scared the hell outa me hahahaa... It was a long workout and the class record was 26:05 during that time... So I was totally determined to break it atleast by 1 second.... So This was the workout of the day!
10/9/8/7/6/5/4/3/2/1 Hang Power Clean
20/19/18/17/16/15/14/13/12/11/10 Double Unders (or X4 Singles) if you dont have a rope then take two dumbbells and do high jumps with it
10/9/8/7/6/5/4/3/2/1 Front Squats
20/19/18/17/16/15/14/13/12/11/10 Double Unders (or X4 Singles) if you dont have a rope then take two dumbbells and do high jumps with it 10/9/8/7/6/5/4/3/2/1 Push Press
1 Lap run after every rounds (so.. all together should be 10 rounds)
For example you have to do start with 10 power cleans, 20 double unders, 10 front squats, 20 double unders, 10 push presses and 1 lap run (around 100m should do) After then 9/19/9/19/9 and one lap run and so on...
After all you are done with the workout, do 5 x 50m hill sprints... and make sure you SPRINT :-)
And yes... i was able to beat the record and put up a new record :D my time was 22:55... WHAT A WAY TO GET OVER A BAD DAY AT WORK!
Had a horrible day at work... After work went for Jose's Core cardio workout... It was very different and more challanging than the usual... We did most of the side planks, planks with one leg laised and other core workouts using steps... The session was different than the usual routine and had cardio as well... We also did a lot of abs exersices as well... The Core+Cardio session was 30 mins and intense...
As usual after that I did the crossfit workout... but did it inside the gym itself... So kind of slacked I guess... The WOD was:
21/15/9
Wall Balls
Pull ups
Box Jumps
Butterfly Abs
It was one of those off days that I had a terrible day and kind of didnt do my best... But I made it up the next day... Await the WOD for Thursday... I simply nailed it.... Will post it soon....
Tuesday. As usual I went for a lunch hour spinning workout. This class is conducted by Jose @ Carnival Cruiselines Gym..As usual it was very intense session and loved every bit of it... Had many sprints with HEAVY resistance, jumps, hills etc. It was a very challenging session and made me sweat like crazy...
Then went to the crossfit box to do the WOD.... The WOD was the following:
8 Rounds of: 3 Minutes working and 1 Minute rest (so you will have 24 mins of working out)
20 KB Swings (35-40 lbs for Men, 15-20 for the Ladies)
20 Mountain runners
5 V UPS
4 Burpee Spin
150m run
I was able to do 16 sets of those exersices during the eithght 3 mins rounds... Make sure the push beyond your confort zone.
After the workout... Did 3 hill runs backwards :-)
Then Stretched and called it a day.... That was a great Tuesday again... Oh gonna miss my lunch workouts once I leave Miami :(
My last couple of weeks in Miami and I think it has hit me finally. Was quite depressed because I love this place and love my wokrouts over here. Gonna miss Jose's workouts @ the carnival cruise lines gym and the Cross Fit box in Doral crossfit4u...
Well... this is how I started the week...
Warm Up with running, burpees, jumping jacks, skipping and lunges
20 Min AMRAP(As many rounds as possible)
10 Deadlifts (135-150lbs)
15 T2B (Toe to Bar)
20 Wall Balls
20 Walking Lunges (with 25-35lb Kettlebells or Dumbbells)
Run 150 m
I did 6 rounds in 20 mins and felt a bit tired yesterday :S probably cus I was depressed hehehe...
After the rounds are done run 1 km and then warm down :-)
