Ben's PM Workout 7/27/13

Nothing impressive tonight. Just wanted to hit some bleachers after watching Naughty Nancy this morning.

Warm-up:

Double Under practice

WOD:

1 round =
40 stairs
20 dips
40 stairs
20 sit-ups 

3 rounds for time - 7:45

Myriah & Clyde's Workout 7/27/13

Very paranoid about missing any of the games so we decided to do a 2k row instead of warm up run. Clyde also made me warm up before we started and yelled at me that he hopes I get hurt from not warming up some day in front of the entire gym.

Anyways, 2k row:
Myriah: 10:26 PR
Clyde: 8:07 PR plus puke

Climbed for a little bit but both of us had muscle fatigue. Maybe about 20-30 minutes worth of climbing.

Next, we did 5 sets of 5 dumbbell overhead squats.
Myriah: Each hand- 12.5, 15, 20, 20, 25
Clyde: Each hand- 20, 25, 25, 30, 40 (only 3 1/2 reps on 40)


Myriah: 5 sets of 5 dumbbell rows at 30#
Clyde: 3 sets of 10 dumbbell rows at 50#

Overhead tricep dumbbells for a little then did a superset of those.

We also did a bunch of other little random dumbbell lifts. I worked on my HSPU as well. Think that's about it.

Ben's AM Workout 7/27/13

Warm-up:

Bike 3.15 miles to gym
10 hanging pull-ups
10 push-ups
10 sit ups
Stretch

Onus Wunsler Beginner Program (from SS) Workout A:

3x5 Squat (115 - 135 - 135#)  - kind of embarrassed that I can actually bench more than I'm squatting right now. Really need to work on that.
3x5 Press (75#)
1x5 Deadlift (135#)
5x3 Clean (95#)

Other Strength:

Various abs work
3 sets of Bicep 21's (40#)
3 sets of Skull Crushers (40#)



3 sets of Man Maker (15# dumbbells) -- After watching this video again I realized that I was actually doing one extra push-up each time. I did push-up, right arm row, push-up, left arm row, push-up, jump forward, squat clean thruster



Tonight I plan to do some stuff at the track. Something with bleacher runs and burpees, most likely...

Clyde & Myriah's Workout 7/26/13

Speed Work:

A) 4 x Flying 40s

Each run is actually 80 yards. Start running for 20 yards, when you hit the 20-yard mark sprint AFAP, slow to a good run for the final 20 yards

Was too difficult to time these but ideally you're looking to find your time for that middle 40 yards

B) 2 x 200m

Clyde: 33.7seconds, 33.4

Myriah: 41.5, 41.9

Ben's Recovery Day 7/26/13

Watching the Games and relaxing tonight. I did do about a 40 minute walk down to the gas station to buy ice cream though. After all, it is my off day...

On my walk I started listening to a Ben Greenfield podcast on biohacking your workouts. The guest is a Ironman Athlete, Crossfitter, and Yoga Instructor. Definitely take the time to listen to this one.

Go Ben Smith!

Myriah & Clyde's Workout 7/25/13

On our way to the gym when we decided to turn around and come home and do our own things.

Myriah WOD:

20 push ups
50 sit ups
50 squats
10 tricep dips
30 calf raises
Various arm exercises with band
5 negative pull ups (jump up and come down slow and controlled)

All of those above were out of order so I would do 10 push ups then 20 sit ups and all over the place. It wasn't really a WOD but oh well.

5 sets of 20 kettle bell swings 25#


Clyde WOD:

Kettle bell swings 25#
He didn't count these he just did a bunch of them.

Tonight we will work on some mobility while we watch Big Brother.

Myriah & Clyde's Workout 7/24/13

Awkward class. We had a sub and it was just so scattered.

WOD: 3 rounds
2 minute jump rope
1 minute plank
10 box jumps
10 hand release push ups
10 tricep dips
20 sit ups

He didn't time us and we had to watch the clock for the timed 2 minutes and 1 minute. It was a mess. I either came in around 14:40 or 15:40. Clyde has no idea of what time he got.

Did some medicine ball ab work while we waited for the other group to go. After class, I worked on some HSPUs while Clyde did some great double unders.

Ben's Workout 7/25/13

The last two days of workouts left me pretty tired today. So, I biked the 3.15 miles to the gym and just worked on a few things.

Practice/Warm-up:

Kipping Pull-ups

Hanging Pull-ups

Push-ups 

Dips
45# Thrusters

Strength:

Bench (10 reps) 45 - 135 - 135 - 155 - 155#

- I probably could have gone up another 5 or 10# without a spotter and been okay but decided against it since there was no one else in the gym. At some point I'd like to try to do Lynne...

Triceps Extension (10 reps) 60 - 70 - 80#

Bicep 21s - 1 round

I finished with a 2k row. I pushed it and finished in 8:02.

Ben's Workout 7/24/13

Warm-up:

Jump rope
Stretch

Practice:

Hand Stand Walks
Double Unders - finally able to string about 4 or 5 together!!!!

Interval Sprints:

10 x 100m

-these were easier than when we did them on vacation. I only let myself rest on the walk back.

WOD:

for time
33 pushups
33 box jumps
33 sit-ups
33 burpees
33 dips
33 mountain climbers
33 KB swings 25#

time: 9:54

- this was harder than I expected after the sprints. About halfway through the burpees and I was hurting. It's a good WOD though. I'll do it again fresh and maybe even add a few more movements.

 

Clyde's Active Recovery(ish) 7/23/13

Ran 2.22 miles at 7:58 pace

Since this is the fastest pace I've run, I probably shouldn't call this a recovery day but I kept the run short at least.

Also, 3sets max effort pull ups

Ben's Workout 7/23/13

Warm-up:

100 SU jump rope
10 push ups
10 sit ups
10 dips
Stretch

Practice:
HSPU - about 10 - 15 total
DU - I still can't get these. Maybe when I actually get to a box they can help me.

Barbell Complex:

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep. The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.'

-via crossfit.com 8/10/03 workout

I didn't time this workout. I wanted to focus on doing the movements correctly. If I had to guess, I'd say it took somewhere around 12 - 15 minutes.

Run:

5k in 22:22

My legs were on fire but it was a good push.

Myriah & Clyde's Workout 7/22/13

There was only three of us at class so Kevin asked us what skill we wanted to work on. Clyde chose snatches.

WOD: Death by minute
Do one set on one minute, two on two, three on three and up.

HSPU/Kick ups
Tricep dips

Clyde: 11 rounds, 11 dips (one short of moving onto minute 12)
Myriah: 11 rounds, 9 dips

Kind of upset we didn't work on rope climbs like we were suppose to.

Clyde & Myriah's Workout 7/21/13

Warmup:

Run 1.2mi @ 9:29 pace

Skill:

Snatch practice

Weights:

Push Press 4-3-2-2-1-1

Myriah: 45#-45#-25db-55#-65#-75#

Clyde: 25db-25db-65#-75#-45db-45db

Barbell Walking lunges, 2 room lengths between sets

Weighted Machine Back extensions

5-3-1

Climb 45 min

Skill:

DU/c2b practice

WOD:

Amrap 3min

Toes to Bar x1

KB Swings x1

Add one rep with each subsequent round

C:6rd,7T2B,1KBS

M:5rd,4T2B,0KBS

Also, we can probably disregard yesterday's PR. Turns out I was doing Hang Cleans, and probably not even correctly. Man I really wish we had a barbell set so we could get this stuff down.

Nice run yesterday, brah.

Ben's Active Recovery Day 7/21/13

Need to loosen up after yesterday's run.

Bike 3.15 miles to gym

5k row in 22:54