Ben, Clyde, Myriah, and Bex's Workout 7/4/13

Warm up:
on own

WOD 1:

Ben:
3 sets of
10 Thrusters 65lbs
10 Mountain Climbers
10 Sit ups

Clyde:
10 - 8 - 6 - 4 - 2
Thrusters 65lbs
Mountain Climbers
Sit ups

Myriah:
3 sets of
10 Thrusters 45lbs
10 Mountain Climbers
10 Sit ups

Bex:
3 sets of
10 Kettlebell Deadlifts 12lbs each hand
10 Mountain Climbers
10 Sit ups

WOD 2:

Ben:
3 sets of
3 Turkish Get ups each arm (2 sets 25lbs, 1 set 12lbs)
30 - 20 - 10 push up jacks
10 air squats
10 dips
1 lap (up & back) in pool

Clyde:
same

Myriah:
same except 12lbs for Turkish Get up

Bex:
2 sets of the same as Myriah

Ben, Clyde, Myriah, and Bex's Workout 7/3/13

Congrats to Bex on finishing her first WODs today.

Warm up:

on own

WOD 1:

21 - 15- 9

for time

Ring Dips

Toes to bar

Kettle Bell Swings

Ben: 6:23

Clyde: 7:01

Myriah: 6:58

Bex: 7:13

WOD 2:

10 Hand Release Burpees

Hill Sprint (Glenwood Hill)

10 Cleans (Ben & Clyde 65lbs, Myriah 45lbs, Bex 25lbs KB sumo deadlift)

Ben: 5:00 (Ben's first time doing cleans)

Clyde: 3:20

Myriah: 5:07

Bex: 5:04

Ben's Active Recovery Day 7/1/13

Rode the stationary bike for 15 minutes to loosen up my legs. They are still sore from Fran and my run on Saturday night. I then did some various other movements (push ups, pull ups, sit ups, toes to bar, kettle bell swings) to loosen up the upper body.

Clyde & Myriah's Workout 6/30/13

Really got after it this morning:

Ben's Workout 6/30/13

My legs were really sore when I woke up so I went for an easy bike ride to the gym. I probably won't be back at the gym until after vacation so I decided to do two sets of several different exercises and muscle groups for a total upper body workout. I lowered the weight and tried to keep my heart rate up by going from one thing to the next and doing abs workouts in between. I'm not convinced that it was a good workout but at least I got the heart pumping and sweat flowing. The more I get into Crossfit, the less interested I am in going to the gym and doing the traditional stuff. I feel like the gym has turned into more of an active recovery day than a real workout.

Tomorrow will be an active recovery day with a bike ride to the chiropractor. I'm going to take Tuesday off. I'll see you Wednesday night for some good WODs.

Bike Ride 3.15 miles

Various upper body stuff I don't feel like listing....