TampaCowboy's Crossfit Workout

[tampacowboy]

Wednsday, October 14th

Did most of this workout with a 30 lb vest. Did the sit-ups with a 25lb plate.

Olympic Ring Rows - 4 x 20
Olympic Ring Push-Ups - 4 x 20
Box Jumps - 4 x 20
Squat - 4 x 20
Sit-Ups - 4 x 20
Neck Nods - 30 up and down, 30 to each side x 4


Tomorrow is going to be a slaughter day.

[tampacowboy]

I started out with a run. After every six minutes, I did a set of exercises, listed below:

Run - 6 Minutes x 5

Interval Exercises - 30 Push-ups
20 Squats
10 Leg Raises


Then when I was done, in came the workout portion. As usual, this was a circuit course, and repeated three times:

10 Pull-Ups
10 Burpies
500 Meters on the Row Machine
5 Clean and Presses with 100lbs
20 Olympic Ring Push-Ups
15 Hanging Leg Lifts
20 Medicine Ball Twists
40 Neck Nods Up and Down
20 Neck Nods Side to Side

[tampacowboy]

5 Mile run in boots and Utilities. 32:40

4 x 10 Ring Pull-Ups
4 x 10 Ring Dips
4 x 35 Sit-Ups
EZ Bar Curl - (80 x 5)(80 x 5)(80 x 5)(80 x 5)
Skullcrushers - (70 x 5)(70 x 5)(70 x 5)(70 x 5)
Bent Rows - (160 x 5)(160 x 5)(160 x 5)(160 x 5)
Decline Bench Press - (150 x 5)(150 x 5)(150 x 5)(150 x 5)

[tampacowboy]

--------------------------------------------------------------------------------

Timed my workout this time. I did 3 sets of all of these with 4 minutes of rest in between:
Row Machine - 6:00
Medicine Ball Twists - 30
Sit-Ups - 35
Box Jumps (Knee High Box) - 30
Ring Dips - 15
Ring Pullovers (When you pull your body in and out from between your arms) - 10
Kettle Bell Swings - 15 (44 lbs)

1st Row Set - 1415 meters
2nd Row Set - 1443 meters
3rd Row Set - 1460 meters

1st Exercise Set Time: 12 Minutes
2nd Exercise Set Time: 12 Minutes
3rd Exercise Set Time: 11 Minutes

[tampacowboy]

This was a slaughtering day. I did 4 sets of all these exercises, 5 minute breaks in between:
Ring Rows - 20
Medicine Ball Push-Ups - 20 per arm
Ring Dips - 10
Ring Pull-Ups - 10
Ring Pikes - 10
Bicycles - 40
Medicine Ball Twists - 30
Box Jumps - 30 with a knee high box
Pistol Squats - 15 Per Leg
Neck Nods - 40 up and down and 30 side to side

Exercise Set 1 - 9:30
Exercise Set 2 - 8:00
Exercise Set 3 - 7:14
Exercise Set 4 - 7:54

[tampacowboy]

Decided to focus a little more on cardio today:

4.5 Mile Run - 28:27

The run was really fast and got me really exhausted, so I decided not to time the workout. I did 3 sets of all these exercises.

Ball Toss w/ 12 lb ball - 30 Reps
Box Jumps with a waist high box - 10 Reps
Kettlebell Swings with a 44lber - 20 Reps
Olympic Ring Leg Raises - 15 Reps
Medicine Ball Twists with a 10 lb ball - 25 Reps per side
Bent Barbell Row with 100 lb barbell - 10 Reps
Olympic Ring Push-Ups - 30 Reps

[tampacowboy]

This workout was repeated 4 times:
Row Machine - 5 Minutes
Wall Ball Toss - 30 Reps with a 20 lb ball
Handstand Push-Ups - 5 Reps
Medicine Ball Push-Ups - 35 Reps Per Arm
Dips - 10 Reps
Sit-Ups - 35 Reps
Box Jumps (Knee-High Box) - 30 Reps
Pistol Squats - 10 Reps Per Leg
Planks - Front Plank/Side Planks 30 Seconds Each

Here are the times I got -
Row 1 - 1230m
Row 2 - 1232m
Row 3 - 1173m
Row 4 - 1171m

Workout Sets (Includes the 5:00 Row and the Planks)
Workout Set 1 - 13:41
Workout Set 2 - 12:42
Workout Set 3 - 11:58
Workout Set 4 - 10:50

[tampacowboy]

Today was a max set day. I did 3 sets of all of these exercises.

Pull-Ups - 30 Reps, 25 Reps, 20 Reps
BW Squats - 50 Reps, 40 Reps, 35 Reps
Hanging Leg Raises - 60 Reps, 40 Reps, 35 Reps
Ring Push-Ups - 50 Reps, 40 Reps, 30 Reps
Ring Dips - 20 Reps, 15 Reps, 20 Reps
Ring Rows - 30 Reps, 25 Reps, 20 Reps

[tampacowboy]

I did 3 Sets of all of these. Didn't time it, since I lost my watch at the beach.

Wall Ball Toss - 20 lb ball, 30 Reps
Medicine Ball Push-Ups - 20 Reps per arm.
Medicine Ball Decline Sit-Ups - 15 Reps
Medicine Ball Twists - 30 Reps
Clean and Press - 110 lbs, 5 Reps
Neck Nods - 40 up and down, 40 side to side
Barbell Bent Rows - 110 lbs, 10 Reps
Ring Pull-Overs - 5 Reps

[tampacowboy]

Alright, started out with my 4.5 mile run. The run itself took me 27:35 to complete, but the speed left me with vicious shin splints, so I had to back off some of the exercises I was gonna do. Every five minutes (Six times total) I stopped and did these exercises:
30 Push-Ups
60 Flutterkicks
15 High Jumps (Just jumping straight into the air, coming down to a squat, and repeat)

Then, the workout. This was repeated four times:
15 Pull-Ups
10 Sit-ups/pullover w/ 35lb dumbell
30 Olympic Ring Push-Ups
30 Wall Ball Tosses with 20 lb ball
20 Kettlebell Swings with a 44lb Kettlebell
15 Ring Dips
25 Sit-Ups

[tampacowboy]

Repeated this 4 times:
1000m Row Machine
40 Push-Ups
15 Dips
10 Pull-Ups
30 Medicine Ball twists
35 Sit Ups
20 High Jumps
15 Woodchoppers per side with a 20lb dumbell
10 EZ Bar Curls with a 70lb EZ Bar
Neck Nods - 40 up and down, 40 side to side

Row times:
Row 1 - 4:21
Row 2 - 4:22
Row 3 - 4:24
Row 4 - 4:06

[tampacowboy]

This circuit was completed three times. I don't know what the length of the sprints were, but they were inbetween 100-200 meters.

40 Ball Tosses w/ 20lb ball
10 Olympic Ring Pull-Ups
15 Medicine Ball Push-Ups Per Arm
10 Waist High Box Jumps
5 Clean and Presses with 110lbs
20 Hanging Leg Raises
6 Olympic Ring Pull-Overs
5 Sprints with a Parachute

[bull.dogz]

Fellow XF'r!! Do you belong to a xf gym?

[tampacowboy]

Originally Posted by bull.dogz

Fellow XF'r!! Do you belong to a xf gym?

Unfortunately, no. There's only one here on island, and it's in the city where there's a bunch of traffic and such. It's easier going to a military gym.

[bull.dogz]

Originally Posted by tampacowboy

Unfortunately, no. There's only one here on island, and it's in the city where there's a bunch of traffic and such. It's easier going to a military gym.

Looks like you've got all the right equipment though! Nice workouts.

[tampacowboy]

They are pretty rough, that's for sure.

[tampacowboy]

Did 3 sets on this circuit:

15 Medicine Ball Push-Ups Per Arm
30 Medicine Ball Twists w/ 12 lb Medicine Ball
15 Pull-Ups
15 Decline Sit-Ups w/ 12lb Medicine Ball
10 Dips
25 Kettlebell Swings w/ 30lb Ketllebell
20 Box Jumps w/ 1.5ft Box
10 Squats w/ 225lbs
Neck Nods, 40 up and down, 40 left to right

[tampacowboy]

Did 4 circuits:

Turkish Get Up w/ a 30 lb Kettlbell - 7 Reps per side
Ball Toss w/ a 12lb Medicine Ball - 40 Reps
Knee High Box Jumps w/ 30 lb Kettlebell and 20lb Weight Vest - 20 Reps
Lat Pulldown w/ 150lbs - 10 Reps
Bench Press w/ 180lbs - 10 Reps
Sit-Ups - 35 Reps

[tampacowboy]

I did 3 sets of this, untimed:

Clean and Press with 115lbs - 5 Reps
Olympic Ring Pullovers - 7 Reps
8-Count Bodybuilders - 10 Reps
Turkish Get-Ups w/ a 35lb Kettlebell - 5 Reps Per Side
Sit-Ups - 45 Reps
Ball Toss w/ 20lb Ball - 35 Reps

[bull.dogz]

Nice work!

[tampacowboy]

Did this one kind of late, due to a couple events that took up my days, but anyways...did this workout at home and did 4 sets of these:

Pull-Ups - 17 Reps
Medicine Ball Push-Ups - 20 Reps per Arm
Kettlebell Squats w/ a 30lb Kettlebell - 20 Reps
Reverse Crunches w/ a 12 lb Medicine Ball - 15 Reps
Kettlebell Swings w/ a 30lb Kettlebell - 25 Reps
Sit-Ups - 20 Reps

Lastly, I finished it off with:
2 mile run in 12:30

I had to finish the run off early due to some pretty bad cramping.

[bull.dogz]

Wow, you're fast. I'm still on a 10 minute mile.

[tampacowboy]

Originally Posted by bull.dogz

Wow, you're fast. I'm still on a 10 minute mile.

They all say I'm fast, but...*shrug*

Anyways, since my car is still broken, another garage session. This circuit was repeated 3 times, and the Kettlebell TGU's changed each set to a lower rep:

Kettlebell Turkish Get-Ups with a 30lb Kettlebell - (8)(5)(3) Reps per side
Hanging Knee Raises with a 12lb Medicine Ball - 10 Reps
Push-Ups - 50 Reps
Reverse Crunches with a 12lb Medicine Ball - 10 Reps
High Jumps - 15 Reps
Pull-Ups - 20 Reps

[tampacowboy]

Alright, I did 3 Sets of all of these:

1500 Meters on the Row Machine
40 Neck Nods up and down, 40 Neck Nods side to side
20 Bridge Push-Ups (When your body goes past your hands)
15 Ball Ab Passes with a Yoga Ball
20 Sit-Ups
10 Squats with 225lbs
30 Box Jumps with a Mid-Thigh box
15 Dips with a 25lb plate attached

[tampacowboy]

And I'm back again with my latest workout. I did 3 Circuits on this:

Clean and Presses with a Transition to Squats: Basically, I'd get up to the press, and lower the bar down onto my shoulders to transition into squats, then throw the bar back up, and put it on the ground. For every Clean and Press I did, I did 5 squats. - 115 lbs, 5 Clean and Presses, 25 Squats

Deadlifts with 115lbs - 10 Reps
Pull-Ups - 7 Reps
Olympic Ring Push-Ups - 25 Reps
Handstands - 5 Reps, 10 Seconds Each
Sit-Ups - 50 Reps
Medicine Ball Twists w/ 15lb Medicine Ball - 35 Reps

[tampacowboy]

I did 3 circuits here:

60 Push Ups
15 Pull-Ups
30 Reverse Sit-Ups
5 Incline Bench Presses with 150lbs
5 Lat Pulldowns with 200 lbs
10 Reps on the Crunch Machine with 100 lbs
7/8 Mile run, 1/4 of a mile uphill.

Yes, the run was part of the circuit.

[tampacowboy]

Did a thirty-minute run and did 4, maybe 4 1/2 miles around my neighborhood. Then I took a 15 minute break, and proceeded with round two at home:

I did 3 circuits
60 Push-Ups
30 Full-Body Crunches
20 Reverse Crunches with a Medicine Ball
20 Pull-Ups
5 Turkish Get-Ups with a Kettlebell Per Side
25 Kettlebell Squats

Kettlebell - 30lbs
Medicine Ball - 12 lbs

[tampacowboy]

I did this circuit three times:

Row Machine - 5 Minutes
Neck Nods - 50 Up and Down, 40 Side to Side
Leg Press - 300lbs - 10 Reps
Incline Bench - 150 lbs - 10 Reps
Hanging Knee Raises - 30 Reps
Reverse Crunches - 30 Reps

1st Row - 1135 meters
2nd Row - 1200 meters
3rd Row - 1205 meters

[tampacowboy]

Did this Circuit 3 times:

Lumberjacks- 20 lb dumbell - 20 Reps per side
Ab Curl Machine - 100 lbs - 20 Reps
EZ Bar Curls - 85 lbs - 7 Reps
Pull-Ups - 25 lb plate attached - 10 Reps
EZ Bar Pullovers - 65lbs - 7 Reps
Dips - 20 Reps
Squats - 225lbs - 10 Reps

Didn't have much to work with today, so I kinda had to make do with what little equipment I had.

[bull.dogz]

Looks like you did just fine despite not having the equipment you wanted.