Saturday AM run

Time 1:01:15.

6.0 miles plus distance from corner of Condit & Prairie on bike path to sledding hill, then up and down east side of hill seven times...I did 10 pushups each time I got to the top of the hill. On the way back to the road, I did 10 pullups on the twisting climbing ladder and the monkey bars on the school playground.

After run, I did 50 airsquats (not included in time).

Total distance run over 7 miles.

Rest Day

Rest day bike ride with Izzy in tow behind the bike:

6.6 miles in 27:10. Out to Murray's on Country Club road then back around circle 3 times.

Nicole

Max number of rounds & pullups:
400m
max pullups
repeat for 20 minutes

5 1/2 rounds
pullups 28,16,14,11,13

distance run 2000m
pullups 83

last time done 3/17/08
distance 1600m
pullups 54

Shoveling #$%&

Here's a new one for the WOD:

For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling & Push-ups

With an Olympic bar holding only one plate (45#), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Here's how it's done.

Harder to do than it seemed when I read it. I'm guessing my hammies and back will be sore tomorrow. Had to break sets of pushups up after first round, but did workout as Rx.

Time: 11:50

Snatch

I'm horrible at snatch. No shoulder flexibility.

Did modified CFWU (samson stretch, OHS, situps, 14 dead hang pullups, ring dips (some negative)

Did a few snatches with PVC. Then tried some OHS with 45# bar...not the prettiest. I could feel my arms really working.

Ended up doing another set of dead hang pullups (6), more situps, dips, and two sets of 35# plate swings, carried 70# up the stairs twice, hopped up stairs 3 times (one step, two steps, and 3 steps) with some pushups sprinked in there.

Overall about 20 minutes & got heartrate up and a good sweat.

Rest Day Run

5.5 miles - 46:12

easy run 8:24 pace

Filthy 50

for time, done in order:
50 box jumps (onto chair)
50 jumping pullups
50 35# swings
50 walking lunges
50 knees to elbows -or- situps (did one to failure then switched to the other)
50 45# push press
50 back extensions
50 20# wall ball (subbed 30 8# wallball & 20 25# plate thrusters)
50 burpees
50 double unders (subbbed 10 tuck jumps, 100 jump rope, 25 box jumps holding 10#)

Time 37:53

lunges made legs burn, burpees took forever. got 10 solid KTE then struggled on form.

5k

23:16...new PR. Last time ran 25:00!

lunch hour workout - mid 70s & sunny

after run did 15 pullups (dead hang, no kip)
50 pushups & 50 situps

Diet Fran

21-15-9 75# thrusters & pullups

6:20 new PR

Chief

Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

great morning workout!
3 2/3
4
4
5
4

totals: 63 cleans, 126 pushups, 180 squats

Clean & Jerk

3-3-3-3-3

3x CFWU then WOD - 85, 85, 85, 95, 95

I could handle the weight, just working on the form, especially in the squat part of the clean. Used hook grip for the first time on first 3 sets.

Wednesday & Thursday

Wed 9/10
5 rounds max reps, 200# (bowflex) benchpress, pullups, 200# (bowflex) squats
Bench 26, 20,14,15,16
Pullups (strict/kip) 10/10, 7/10, 4/8, 2/11, 0/18
Squat 40, 40, 30, 30, 37

Thurs
75 reps - 75# cleans (get the bar from the ground to the rack position)
8:10

I had to break after 20, 40, 55, & 67 reps. During each break I did 10 situps.

3k run

17:11

Ran over lunch hour. Very sore hammy and butt from prior two days workouts. I ran 5 times counterclockwise around circle then stopped at 200m marker by Meek's house to end. I actually stopped one lap early (what was I thinking) to I walked 200m then finished final lap.

Fight Gone Bad

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break allowed before repeating. One point is given for each rep. The stations are:

25# thrusters
75# sumo deadlift high-pulls
box jumps (approximately 18")
75# push press
Burpees

I used a plate instead of a dumbbell for the thrusters and actually threw it into the air most of the time to better mimic the wallball.

Today's score was a 250, well off my personal best, but pretty good considering I was still feeling the effects of yesterday's workout.

Linda

10-9-8-7-6-5-4-3-2-1 of the triplets.

My weights were: deadlift 190#, bench press 180# (bowflex), clean 95#

Time 19:02

Tough workout on the forearms!

I ran a mile (not for time) after as a cool down and had some slight cramping in my calves.

Deadlift

WOD is deadlift 3-3-3-3-3.

Since I don't own enough weight to deadlift as Rx, I sprinkled in some other exercises. Started out with 10 DL reps with a lighter weight, then ramped up to 5 reps (pretty heavy). I jumped up the basement stairs five times, hitting every third step, then jumped rope, did situps with my feet strapped on the bench, followed by strict pullups to failure.

I added weight to deadlift and did 4 reps then jumped up the stairs, again, 15 more situps, some pullups on the rings, and some more strict pullups.

Hopping up the steps is tough and my legs are feeling the burn!

Potpurri

Yesterday's WOD was 7 sets of 3 reps of Push Jerk, an exercise I am not very good at. I did a warmup then the sets of push jerk with PVC, 75, 95, 115, 75, and PVC. Worked on form and shoulder flexibility.

Since I had slacked off the two days prior, I also did some strict pullups, L-pullups, pushups, situps and carried two 25# plates up and down the stairs a few times to work up a sweat.