Clyde & Myriah's Workout 6/22/13

C here, checking in for my first blog post. Looking forward to your results for these workouts. WOD B is sneaky tough.

WOD A:
AMRAP in 10 Min
Row 250M
10 Burpees

Clyde: 4 rounds, 250M row (0 burpees)
Myriah: 4 rounds

Rest:
One hour bouldering

WOD B:
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Dumbbell Complex=
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to Standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Clyde: 16:47 (15 lb)
Myriah: 16:26 (10 lb, no push-ups, 5 reps toes to bar)


M wants to report that she's put on 10lbs of muscle, up from 119 to 129. Go creatine!

Myriah & Clyde's Workout 6/21/13

So happy we found Piedmont High School. The track is HUGE and it's only 1.5 miles away from our apartment.

Warm up:
400m jog
jump ropes
practiced some pull ups on their pull up bar

WOD 1:

Walking lunge 30 yards
30 pull ups- M did 30 knees to chest
30 sit ups
30 push ups- M did modified knee push ups
30 squats

Clyde: 4 minutes 50 seconds
Myriah: 6 minutes 30 seconds

I had to modify my pull ups because their bar was too high so I couldn't even do jumping pull ups. Hopefully when I get stronger this won't be an issue. Also, I threw a fit in the middle of this one when I discovered I couldn't do the pull ups. I quit and did the next WOD. I went back and did this WOD at the end of our workout so my time is definitely slower than it should have been. I did all my sit ups and push ups unbroken my first time but had to stop each time after 5-10 the second time. Only can blame myself, ya know? But the good thing is when I go to PR this I should crush this time.

WOD 2: Lucky Sevens

7 bench jumps
7 burpees
7 kettle bell swings

Clyde: 6 rounds
Myriah: 4 rounds

We used a bench that was next to the pull up bar for our box jumps. Next time you label your rounds, it would look like 6 rounds, 7 burpees, 4 kettle bell swings. Or 6 rounds, 4 burpees.

Last workout: Not so much a WOD

Clyde did 2 sets of Turkish get ups and one set of stairs.
I did 5 sets of stairs and jump ropes.

The track is so far down a hill so walking back up to the car after is not fun, especially if you are Clyde who has to carry the kettle bell. Good work out though. Gotta stop throwing fits when I can't do things the first time. I just want to hang with the boys though. Well, onto the next workout this morning.

Ben's Workout 6/22/13

When am I going to see your times from yesterday's WODs? I was more tired from them this morning than I expected.

Bike to gym 3.15 miles

Shoulders:

Clean and Press 3 sets @ 85lbs
Dumbbell Side Raises 3 sets @ 20lbs
Dumbbell Front Raises 3 sets @ 20lbs
Cable Rotator Cuff 3 sets @ 20lbs
Arnold Dumbbell Press 3 sets @ 35lbs
Car Drivers 3 sets @ 45lbs
Pull ups 20

Abs:

Various between each set

Ben's Workout 6/21/13

Felt pretty good after the chiropractor and rest day.

Warm up:

100 S jump rope
100 running jump rope
400m run

WOD 1:

for time -
walking lunge 30 yards
30 ring pull ups
30 sit ups
30 push ups
30 squats

time: 5 min 23 sec


WOD 2:

Lucky 7s -
AMRAP 7 min
7 bench jumps
7 burpess
7 KB swings

AMRAP: 6 1/2


WOD 3:
3 sets of -
5 Turkish get ups with 25lbs KB
Bleachers (up and back)

This was not timed. I chose it mostly to get some practice with the Turkish Get up (way harder than I expected) and some extra cardio on the bleachers.

Other:

2 sets of 40 dips
about 15 minutes of various abs work

5K - 24 min 53 sec

Myriah & Clyde's Workout 6/20/13

Climbed for an hour tonight.

Myriah:

jump rope- about 500

5 sets of 10 sit ups with 10lb medicine ball

10 sets of 10 kettlebell swings 25lb

worked on toes to bar and pull ups

Clyde:

off day

Will you have a way to do pull ups? You could do

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

Or just look online for some. Do the lucky 7's one we saw today. Check it tomorrow and see if there's any good ones. You could do the tabata we did yesterday since it requires no equipment except for a jump rope. 

CrossFit Binghamton has a blog with a lot of info. Looks like there is 4 active boxes in the Vestal area (including GSR). You should drop into all their free classes. I like Parlor City CrossFit and they are actually the closest one to you.

Here is CrossFit Binghamton's blog with all their WODs:

http://binghamtoncrossfit.blogspot.com/

Here is Parlor City's website:

http://www.parlorcitycrossfit.com/

Ben's Rest Day 6/20/13

Chiropractor and rest today. Vegan burritos with lots of beans, corn, peppers and guac for dinner.

I'm starting Kelly Starret's book tonight.

I plan to bike to the gym for a quick shoulder and abs workout tomorrow. Send me a good WOD or two and I'll stop at the track on the way home. I won't have a kettlebell with me but I'll have my jump rope and rings in my backpack.

Myriah & Clyde's Workout 6/19/13

Bridges WOD:

Warm up:
800m run
jump rope

Tabata:
20 seconds of work followed by 10 seconds of rest
8 rounds of each exercise in order (16 minutes)

single jump ropes
push ups
sit ups
squats

Add up the total reps of each exercise.

Clyde: 659
Myriah: 577

http://www.youtube.com/watch?v=GN4kRtvKrRY

Clyde is currently doing kettlebell swings as I type. Waiting for him... waiting... waiting...

In the meantime...

http://www.youtube.com/watch?v=UKzq1upNIgU

Clyde is finally done with his kettlebell swings.
3 sets of 50, 1 minute rest in between
25 lb kettlebell

Thought I was done but I wanted to add this. Make sure you watch til the end for the burpee back flips.

http://www.youtube.com/watch?v=vKLvHFqW9y8

Ben's Workout 6/19/13

Run:

5.5 miles @ 7.14 pace (42 min 15 sec)

WOD:

21 - 15 - 9

Kettlebell Swings 25lbs

Bench Jumps

Mountain Climbers

for time: 4 min 48 sec

I decided to do the first WOD you sent me but actually time it. I'm happy with my time though fresh I could do it a lot faster. I had a few non-rep jumps that I had to redo. 

Tomorrow will be a rest day since I have a chiropractor appointment after work. 

Myriah & Clyde's Workout 6/17/2013

Clyde and I take a CrossFit class twice a week so I will label these as our WOD Bridges.

WOD Bridges:

Warm up:
1/2 mile run
50 single jump ropes
30 sit ups
10 push ups
20 squats

Workout:
1/2 mile run
15 burpees
1/2 mile run
15 box jumps (24")
1/2 mile run
15 wall balls (M @8lbs, C @12lbs)
1/2 mile run

I will post our times when our coach updates them online. Most of our future workouts will come with times as well since the main point of CrossFit is to push yourself to do better than your last workout.

Myriah & Clyde's Workout 6/16/2013

We did a quick WOD at home before we went to the horse races at Golden Gate Fields.

http://www.goldengatefields.com/

WOD:

21-15-9
Pull ups
Sumo dead lift with kettlebell

21-15-9 is a great WOD because the exercises can be interchangeable. The way it works is exactly how it sounds. You do 21 of the exercises, move onto 15, then finish with 9. It is all about doing the exercises correctly and quickly.


Clyde went first. He used both straight arm pull ups and kipping pull ups. Kipping pull ups are harder to do in our apartment because our pull up bar is so close to the ground.

I went second and used mostly jumping pull ups. My goal is to be able to do 10 pull ups in a row without stopping.

Kipping pull up:

http://www.youtube.com/watch?v=-cTAJnIGm6c

Myriah & Clyde's Workout 6/15/2013

We started off with a 2.5 mile run through the town of Piedmont, CA.

Stopped at the Morcom Amphitheater of Roses in Oakland, CA which is .5 miles away from our apartment. This is where we will be doing a lot of our WODs.

http://oaklandwiki.org/Morcom_Rose_Garden

Team WOD:

Clyde: 2 sets of stairs
Myriah: Continuous single jump rope

Switch when Clyde finishes stairs

Clyde: Continuous single and double jump rope
Myriah: 2 sets of stairs

Switch when Myriah finishes stairs

Clyde: 2 sets of stairs
Myriah: Mountain climbers (2 count)

Switch when Clyde finishes stairs

Clyde: Mountain climbers (2 count)
Myriah: 2 sets of stairs

Switch when Myriah finishes stairs

Clyde: 1 set of stairs
Myriah: bench jumps

Switch when Clyde finishes stairs

Clyde: bench jumps
Myriah: 1 set of stairs

For a cool down, we walked .5 miles back to our apartment.


Saturday Afternoon:

We climbed for 1.5 hours

Clyde did 75 kettlebells at 26 lbs
Myriah worked on pull ups and jump roping

Ben's Workout 6/18/13

I gave my legs a rest today.

Gym:

Chest:

Decline Bench 3 sets @ 155lbs
Flys 3 sets @ 70lbs
Incline Dumbbell Press 3 sets @ 50lbs
Cable Crossovers Straight 3 sets @ 30lbs
Cable Crossovers Up 3 sets @ 30lbs
Pushups 10
Pushup Jacks 10
Pushup Spiders 10

Back:

Dumbbell Rows 3 sets @ 55lbs
Rear Delt Flys 3 sets @ 70lbs
Behind Head Pull Downs 3 sets @ 70lbs
Pull Down Rows 3 sets @ 80lbs
Rows 3 sets @ 90lbs

Cardio/Back:

1500m Rowing Machine

Abs: Various between each set

Ben's Workout 6/17/13

Bike:

3.15 miles to and from gym

Gym:

Biceps:

Dumbbell Curl Twist 3 sets @ 25lbs

Dumbbell Curl Straight 3 sets @ 25lbs

21's 3 sets @ 30lbs

Hammer Curl 3 sets @ 25lbs

Peels 1 set @ 65 - 55 - 45

Triceps:

Ropes 3 sets @ 70lbs

Skull Crushers 3 sets @ 30lbs

Cable Pushdowns 3 sets @ 70lbs

Dumbbell Extensions 3 sets @ 55lbs

Abs:

Various between each set

Crossfit:

75 S jump rope

75 running jump rope

3 sets of:

Bleechers (up and back)

10 Burpees 

100m sprint

5 pull-ups 

Ben's Workout 6/16/13

Crossfit (kind of):

Warm-up:

75 S jump rope
75 running jump rope
10 bench jumps
30 decline pushups
20 ring pull-ups
40 dips
2 muscle ups

3 sets of:
hill sprints
10 burpees
20 mountain climbers

High Knees (arms out) 45 seconds
Heismans 45 seconds
Cross Jacks 45 seconds
Stance Jacks 45 seconds

Run:

Easy 1.65 miles un-timed