Ben's workout 7/13/13

All cardio today. 

AM workout:

Bike 3.15 miles to gym

Row 5k in 22:17

PM workout:

Run 4.5 miles in 33:19

Clyde & Myriah's Workout 6/23/13

Rest day today but got a nice run in this morning:

Now on our way to Summerthing 2013, and then the C9 store for some more underwear-less shorts and possibly a movie. I'd link to all these but I haven't quite figured out the Blogger app yet.

Clyde & Myriah's Workout 7/13/13

Welcome back Myriah!!!!!

Warm-up:
Bike/Row &

WOD 1:
21-15-9x
Bottom Up KB Thruster (35#/25#)
Box Jump (24in)
Burpee Broad Jump

Clyde: 12:50
Myriah: 13:01 (21-21-9---9-9-9reps)

WOD 2 (Clyde):
5 rounds unbroken pull-ups at ~60% of max
10-8-8-8-8

WOD 2 (Myriah):
11 unbroken jumping pull-ups (Max)
30 Sit-ups
30 Push-ups
30 Squats
12 unbroken jumping pull-ups (Max)

Myriah: 4:05

Clyde's Workout 7/12/13

Warm-Up:

Climbing, treadmill, row

WOD:

4 Min Tabata Hill Sprint

Treadmill at max incline, 8:20 pace

This will probably become a weekly add-on as well. Maybe this will be my warm up for Mon/Wed class.

M is busting out some pull-ups and resistance band work right now. Hopefully she is back healthy tomorrow

Ben's Workout 7/12/13

Bike 3.15 miles to gym

45 minutes of chest, back, abs

3 rounds of
bleachers (up and back)
10 hand-release burpees
10 dips

Clyde's Workout 7/11/13

Finally back at it today, went to the gym for some climbing and a little bit of dumbbell work. Then did a workout back at the apartment:

30x Squats

30x Situps

30x Dips

30x Pull-ups

30x Bicycle crunch 2ct

30x KB snatches (30left, 30right)

30x Plank push ups

30x Russian twists (25lb)

30x Mtn climbers

10x HSPU (no way I had more in me)

30x Toes to bar

30x Lunges (30 each side)

30x Clapping push up

30sec Plank

Clyde: 27:12

P.S. not sure how to fix the font

Ben's workout 7/11/13

Bike to gym 3.15 miles

35 minutes of arms and abs

Run 4.5 miles in 37:10

Ben's Active Recovery Day7/10/13

Another recovery day. I'll hit it again tomorrow before taking a rest on Friday. Race on Saturday

30 pull ups
20 push ups
40 sit ups
20 dips

Now going to get iced cream with friends. Seriously.

Ben's active recovery day 7/9/13

~30 bike ride through hills of Sidney to loosen the legs after 5 hours in the car. 

Ben and Clyde's Interval Sprints 7/8/13

10 x 100m rest as needed

Ben, Myriah, Clyde, Harrison, and Jenna's MetCon 7/7/13

1 x lap around house holding weight overhead (Ben, Clyde, Harrison 25lbs & Myriah, Jenna 10lbs)
5 Ring Pull ups (Ben, Clyde, Harrison)
5 Dips (Myriah, Jenna)
10 Kettlebell Swings (Ben, Clyde, Harrison 25lbs & Myriah, Jenna 12lbs)
20 Sit ups
30 Push ups
20 Sit ups
10 Kettlebell Swings
5 Ring pull ups / 5 Dips
1 x lap around house holding weight overhead

times:

Ben: 3:45
Clyde: 3:36
Harrison: 4:17
Myriah: 4:45
Jenna: 4:09

Ben, Clyde, Myriah 2nd Workout 7/7/13

Clyde:

6 x 30 second squat hold 95lbs

Myriah:

6 x 30 second squat hold 45lbs

Ben:

3 sets of squats 95lbs

Clyde's Run 7/7/13

Early run to warmup for this evening's WOD. Set a new PR for pace, but crapped out and couldn't finish the last 1/4 mile uphill

Ben's Workout 7/7/13

Run 5k
10 Thrusters
10 Barbell Curls
10 Kettlebell Swings
75 jump rope

Ben's Workout 7/5/13

Run 4.5 miles in 34 minutes 14 seconds