John Righeimer
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14th


Oct 2014

CF Baseline

by John Righeimer
 

Round 1: warm up with 15:00 easy run, ab/core, and 1000 makiwara strikes.

Round 2: CF Baseline for time

500 meter row

40 air squats

30 sit ups

20 push ups

10 pull ups

my time – 4:26

29th


Sep 2014

Upper Body (post trail marathon)

by John Righeimer
 

Round 1: warm up with 2000 meter row, ab/core, 500 makiwara strikes, then max effort bench press.

Round 2: for time

10 pull ups, 20 push ups

9 pull ups, 19 push ups

8 pull ups, 18 push ups

etc…last set is 1 pull up, 11 push ups

my time – 11:01

Note: my legs are still recovering from this past Saturday’s trail marathon, but that’s no reason to work the upper body, which I’ve neglected for the past 5 days.

8th


Sep 2014

Run, Flip Tirp, Hop in/out, DU’s/Sit ups

by John Righeimer
 

Round 1: For time – go right into 4 mile run, using first mile as warm up, then

25 x tractor tire flips (400 lbs.)

25 x tractor tire flips (200 lbs.) + hop in/out after each flip

1 mile run

150 double unders

150 sit ups

my time – 1:19:29

7th


Sep 2014

Burpee Pull Ups & Running

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core.

Round 2: for time

30 burpee pull ups (10 inches above outstretched/arm)

5k run

30 burpee pullups

5k run

30 burpee pull ups

my time 1:28:57

Round 3: Finisher

30 shoulder presses (30 lb. ball), rest 0:30 then max overhead hold

 

3rd


Sep 2014

Bench, CrossPit, & 4 mile run

by John Righeimer
 

Round 1: warm up with 1000 meter row and ab/core…then 5 x 5 bench press (challenging, but doable wt.).

Round 2: for time

500 meter row

200 punches

100 kicks

50 four punch sprawls

100 air squats

50 lunges

75 pull ups

30 kb swings (50 lb.)

100 push ups

70 sit ups

my time – 32:20

Round 3: 4 mile run

my time – 38:03

1st


Sep 2014

4 Mile Run (20 lb. vest) & DU’s/Pull Ups

by John Righeimer
 

Round 1: warm up with light stretch/ROM, 100/side sledge hammers strikes (12 lb.), & ab/core.

Round 2: 4 mile run (20 lb. vest optional)

my time – 43:23 (w/20 lb. vest)

Round 3: for time

300 double unders

80 pull ups

my time – 13:28

25th


Aug 2014

20 Mile Bike (road)

by John Righeimer
 

Round 1: go right into bike ride…20 miles.

Round 2: Knees to Chest & Double Unders

Knees to Chest – 50, 40, 30, 20, 10 (50 DU’s between sets…total 250 DU’s)

22nd


Aug 2014

Pull ups, Push ups, & Ball Slams

by John Righeimer
 

Round 1: warm up with light stretch/ROM & 50, 40, 30, 20, 10 for double unders & sit ups, then repeat for double unders & flutter kicks (4 ct.).

Round 2: 10 rounds for time (w/20 lb. vest)

5 pull ups

10 push ups

15 ball slams (30 lb.)

my time – 24:31

8th


Aug 2014

Box Squat (Max)

by John Righeimer
 

Round 1: warm up with 1000 meter row, light stretch/ROM, & ab/core…then max effort box squat.

Round 2: For time (cash in/out unbroken, partition the rest as you like)

cash in w/1 mile run

50 burpees

100 pull ups

150 push ups

200 sit ups

250 air squats

cash out w/200 Double Unders

my time – 54:24

7th


Aug 2014

10 RFT – TGU’s, Floor Press, DU’s

by John Righeimer
 

Round 1: warm up with 2000 meter row and light stretch/ROM…then 30 strict pull ups.

Round 2: 10 RFT

3/side Turkish get ups (26 lb. kb)

10/side one-arm floor press (26 lb. kb)

50 double unders

my time – 38:07

 
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