Cosmo Butt

A new start

2009-10-07T14:02:00.000-07:00

It's been a month, this will hurt...

for time:

25 Walking lunge steps
20 Pull-ups
50 Sit-ups
20 Push-ups
25 Dips
20 Knees to elbows
30 Kettlebell swings,
30 Sit-ups
20 Med Ball Cleans
25 Back extensions
30 Wall ball shots,

Modify as needed.

Wednesday, November 8

2006-11-08T09:36:00.001-08:00

run 800 meters
20 squats
20 push ups
20 sit ups
10 pull ups
run 200 meters
50 push ups
50 squats
run 800 meters
20 sit ups
20 squats

once, for time

Wednesday, November 8

2006-11-08T09:36:00.000-08:00

Monday, November 8

2006-11-08T09:28:00.001-08:00

20 Situps
10 Pushups
20 Squats
5 Chin-ups
15 Dips
200 meter run

5 times for time

Monday, November 8

2006-11-08T09:28:00.000-08:00

20 push ups
20 sit ups
5 pull ups
15 dips
run 200 meters

5 times for time

Friday, November 3

2006-11-03T09:25:00.000-08:00

Row for one minute
Chin ups for one minute
sit ups for one minute
squats for one minute
pushups for one minute
rest for one minute

repeat the whole thing 4 times.

Wednesday, November 1

2006-11-01T11:14:00.000-08:00

15 walking lunges
run 200 meters
15 oblique twists
run 200 meters
12 overhead squats
run 200 meters
15 wall ball
run 200 meters

Repeat this 3 times
throw up a little in your mouth...

Monday, October 30

2006-11-01T07:41:00.000-08:00

10 pushups
15 tricept dips
15 pushpress
5 pull ups
20 situps
5 knees to elbows or leg lifts (work lower abs)

Repeat 5 times, and kiss your shoulders good bye.

Friday, October 25

2006-10-27T15:48:00.000-07:00

21, 18, 15, 12, 9, 6, 3 reps of:

thrusters
back extensions
weighted sit ups
pushups
run 200 meters (note: don't run 200 meters 21, 18, etc times)

Monday, October 16

2006-10-17T11:32:00.000-07:00

I'm slacking on posting my work outs. Last friday was a doozy but there was 25 different exercises and I can't remember them by the time I'm done. However, here is Monday's.

21, 15, 9 rounds of:

Laps of the gym, the short way.
push ups
box jumps
sit ups
squats
chin ups
lunges

Wednesday, October 11

2006-10-12T04:49:00.000-07:00

30 wall balls
30 box jumps
run 400 meters

Repeat 5 times. Harder than it seems. Phew!

*********

wall balls: With medicin ball, do a full squat and on the way back up, throw the ball as high as you can at the wall and catch it. Repeat.

Box jumps: Use a platform as high as your comfortable with. From a standing position in front of the platform, both feet planted firmly on the ground, jump onto the platform and step back down. (stepping down is important, trust me. Jumping back down is really hard on the knees and shin splints)

Friday, October 11

2006-10-11T05:34:00.000-07:00

100 push ups
100 sit ups
100 squats
100 chin ups

for time...

note: finish each exercise before moving onto the next one.

Wednesday, October 5

2006-10-11T05:29:00.000-07:00

21, 18, 15, 12, 9, 6, 3 reps of:

push ups
sit ups
weighted squats
thrusters (like a pushpress with a squat)
run 200 meters

Tuesday, October 3

2006-10-03T09:38:00.000-07:00

Run 5 kms
Whine snivel and complain about achy ankles.

Sunday/Monday October 1 and 2

2006-10-02T11:47:00.000-07:00

Sunday: Run 5km for CIBC run for the cure.

Monday:

20 bicep curls
walking lunges. Length of gym.
25 dips
50 skips
25 pushups
20 thrusters (sqat combined with push press)
50 skips
5 chin ups
walking lunges. Length of gym.
20 sit ups

Repeat as many times in 20 minutes.

for the sake of an image

2006-09-30T18:43:00.000-07:00

Friday, September 29

2006-09-29T09:10:00.000-07:00

chin ups (one minute)
weighted walking lunges (one minute)
pushups (one minute)
sit ups (one minute)
weighted squats (one minute)
L-sits (one minute) (holding yourself up on two parallel bars, lift legs straight up in front of you)Variation: Lift one leg at a time, leave other leg on floor or bar.
run

repeat all 4 times, no breaks. Surprisingly sweat inducing.

Wednesday, September 27

2006-09-27T09:03:00.000-07:00

10 push ups
5 chin ups
20 weighted squats
10 sumo dead lifts
20 unassisted sit ups
10 push press

repeat as many rounds in 20 minutes as ya can.
I got in 5 rounds even.

Tuesday, September 26

2006-09-27T09:01:00.000-07:00

Rode bike 31.75 minutes. haha how's that for detail !!

Friday, September 22

2006-09-22T10:40:00.000-07:00

35 push ups
run 400 meters
30 lunges

Repeat 5 times

5km Fund Run for the local food bank

Wednesday, September 20

2006-09-22T05:01:00.000-07:00

Run 200 meters
15 push ups
5 pull ups
10 dips
20 weighted squats

Repeat as many as fast as you can in 20 minutes.

Friday, September 15

2006-09-18T05:12:00.000-07:00

Card game, 2 teams...same as before.
Ride bike 20 Kms

Monday, September 11

2006-09-12T06:33:00.000-07:00

Moment of silence...

10 pushups
5 chin ups
10 overhead squats (hold barbell over your head with arms locked tight, and squat down)
15 dips (on edge of chair or other low to ground surface, use hands to drop your but to the floor with your legs out in front of you.400 meter run

Repeat 5 times for time

Friday, September 8

2006-09-08T10:36:00.000-07:00

Team work with a deck of cards:

2 teams
each team gets one deck of cards, scattered on the ground, face down.
On the white board, there is an exercise associated with each card.
Once the clock starts, pick up a random card from the pile and do the corresponding activity.
When completed, go back to the pile and pick up another card.
Repeat until all cards are turned over, flip them all back and start again, depending on the size of your team. Large team, do it twice, small team, do it once.

The excercises I picked up were:
10 jump and tuck (jump up as high as you can and tuck your knees up as high as you can) (got that one twice
20 push press (got that one twice as well)
Run 600 meters
Run 400 meters
10 Pylo lunges (start in lunge position and jump up and land in same lunge position with opposite foot in front)
5 pull ups
20 dips
20 pushups
1 minute plank (toes and elbows on the ground (like a push up on your elbows with for-arms out in front), hold body straight for one minute)
10 deadlifts

Thursday, September 7

2006-09-08T10:34:00.000-07:00

Run 5 kms

Wednesday, September 6

2006-09-06T10:24:00.000-07:00

Run 400 meters
50 squats

Repeat 5 times for time. (17 minutes for me) If your doing this, would be great to hear how your doing. Post your time.

Tuesday, September 5

2006-09-05T10:54:00.001-07:00

10 pull ups
100 squats
50 pushups
50 lunges
50 bicep curls
50 sit ups
30 Wall balls
100 skips
50 push presses
30 knees to elbows
Keel over and die (just once)

Saturday, September 2

2006-09-05T10:54:00.000-07:00

Ram mountain bike into tree

Thursday, August 31

2006-09-05T10:52:00.000-07:00

Run 5 kms

Wednesday, August 30

2006-08-30T11:03:00.000-07:00

Something new today:

40 laps(200 meters each)
300 lunges
300 squats
200 pullups
200 pushups
300 dips (tricep)

Okay, now before you freak out, there are two teams. Each team divides the work out amongst each other. There were 8 people per team, so 8 people shared the work out. In the end, I did about 6 laps, 50 lunges, 80 squats, 50 pullups, 40 pushups, 60 dips. The teams raced each other to see who could complete the required amount of each exercise. Team 1, that would be the team I was on, kicked ass!!! Oh ya baby! We kicked assess all over that gym dahlings !!!

Monday, August 28

2006-08-28T10:57:00.000-07:00

5 chinups
10 pushups
15 squats

As many rounds for time (20 minutes)

Wednesday, August 23

2006-08-23T11:26:00.000-07:00

5 pullups
20 pushups
20 v-twists with medicin ball
20 lunges
run 800 meters

Repeat 3 times, and collapse

Monday, August 21

2006-08-21T10:22:00.000-07:00

21, 18, 15, 12, 9, 6, and 3 reps of :
push ups,
sit ups,
thrusters,
kettlebell swings

Wednesday, August 16

2006-08-16T11:26:00.000-07:00

10 pushups
run 100 meters
10 push presses
run 100 meters
10 bicep curls
run 100 meters
10 back extensions
run 100 meters
25 unassisted sit ups
run 100 meters

repeat 5 times

Monday, August 14

2006-08-15T06:59:00.000-07:00

1 minute skipping
10 shoulder press
10 walking lunges
10 weighted squats
10 chin ups
10 push ups

As many rounds for time in 20 minutes

Friday, August 11

2006-08-11T10:39:00.000-07:00

clean (one minute)
row or skip with 5 lb rope (one minute)
wallball (one minute)
box jump (one minute)
Sumo deadlift long bar (one minute)
rest (one minute)

Repeat 5 times

Thursday, August 10

2006-08-10T11:53:00.000-07:00

Run 5km's in blazing sun and heat.
Sweat out ALL body fluids in 30 minutes or less.

Wednesday, August 9

2006-08-09T12:03:00.000-07:00

20 lunges
20 sit ups
20 pushups
20 weighted squats
20 chin ups
300 meter run

18 lunges
18 sit ups
18 pushups
18 weighted squats
18 chin ups
200 meter run

15 lunges
15 sit ups
15 pushups
15 weighted squats
15 chin ups
100 meter run

For time

Monday, August 7

2006-08-08T11:57:00.000-07:00

Holiday, but I ran 5km's

Friday, August 4

2006-08-08T11:46:00.000-07:00

50 pushups
50 sit ups
run 800 meters
50 push ups
run 800 meters
50 sit ups
run 800 meters

Wednesday, Aug 2

2006-08-02T10:18:00.000-07:00

Humidity Index...through the roof. Too hot for this crap.
Anyhoo:

20 lunges
20 sit ups
20 push presses (hold bar at shoulder height and push bar up until arms are straight)
5 chin ups
run 400 meters
repeat 5 times (for time)

Monday, July 31

2006-07-31T09:59:00.000-07:00

For the love of GOD !!

20 pull ups (not bad)
40 push ups (still okay)
60 squats (no problem)

5 rounds for time (Dear God in Heaven, I may not survive the day)

To tally that all up. It's a grand total of:
100 pull ups
200 push ups
300 squats

Throw in a 5 Km run for good measure..muwahahaha!!!

Friday, July 28

2006-07-28T04:12:00.000-07:00

800m run
100 Back extensions
100 situps
800m Run

Back Extension

Purpose: Develop muscles of the Lower Back (erector spinae)
Starting Position:
Lay face down on a back extension bench, with your hips positioned off the end of the bench. (You can also use a large balance ball)
Hang your upper body down so your head points towards the floor
Place arms behind your head or cross them over your chest
Procedure:
Keeping your back straight, extend your body at the hips until your shoulders are even with your hips.
Hold for a second, then slowly return to the starting position.
Key Points:
Do not hyperextend your lower back.
Keep your back tight and straight throughout the movement.

Thursday, July 27

2006-07-28T04:08:00.000-07:00

Soccer game (2 hours of overheating hell)
Tug'a'war (1/2 hour)
Softball game (1 hour of embarassingly bad playing)
evening (collapse)

Wednesday, July 26

2006-07-26T07:40:00.000-07:00

25 push-ups
25 pull-ups
25 lunges
400m run
4 rounds for time!

Monday, July 24

2006-07-26T06:58:00.000-07:00

400m run
50 squats
5 rounds for time