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.