Clyde & Myriah's WOD 9/21/13

Yikes, just want to double back on how sorry this September was. Looking forward to the new box and seeing the results from B's 'hibernation' strength gains in October. Gotta start getting ready for competition season, ya know?


A. Strength

Squat 3x5

M: 125#

C: 165#

Press 3x5

M: 55#

C: 105#

Power Clean 5x3

M: 75# (3x5)

C: 125#

B. Skills

M did a bunch of handstand pushups

3 x 5 strict pullups

3 x 5 t2b (3 x 15 C)
3 rounds of:
plank 1 min

left plank :30

right plank :30

rest :30

Climbing and metcons tomorrow. Gonna miss Bridges, our first gym love

Myriah & Clyde's Workout 9/20/13

Was suppose to go to the track. I easily talked us out of that. Can't wait for our box. 

Just did a few things at home. C did 25 one arm kettlebell swings on each arm. I did 25 all together. Both did some pull ups.

After we did 3 sets of planks.

Straight- 1 minute 

Right side: 30 seconds 

Left side: 30 seconds 

Rest 30 seconds

Repeat 

Ben's Workout 9/21/13

Glad to hear that we all are in agreement about September. Not the best workout month, but plan to hit it hard again in October.

Yesterday started my Recovery Week. I'm going to be at a conference most of next week so now is the perfect time.

Today I ran a slow 6 miles (47:50). I might do some yoga before the fight tonight, but probably not.

What else is there to do recovery-wise? Slow runs, mobility, light movement practice?

Also, my new go-to breakfast is:

1/2 cup quinoa
1 mashed banana
1 scoop almond butter
cinnamon to taste

I've been eating it all week. It's filling, has a great amino acid profile, and is a good alternative to oatmeal in the morning.

Thanks for the Vega. I feel so good since I've switched over to that product. Fast, lean and healthier. I'd strongly encourage you to try it out - especially the protein. There are lots of great videos from Brandon Brazier, the creator of Vega, on YouTube.

Also, the Rich Roll Podcast is one of my new favorites.

Ben's Recovery Day 9/20/13

Last night I walked for 45 minutes, made vegan gluten-free quesadillas, and watched World War Z (terrible). 

Myriah & Clyde's Workout 9/19/13

We were suppose to go climb but I was too lazy. Whoops. Probably going to regret that when we leave the gym! Although we are so excited for the new gym so maybe I won't.  

So no workout tonight. C got some good mobility in tonight and I'm about to do mine since he is playing his game. One of the kids in our class last night did his workout early and left so he could get home and game. Yeah...

Body building order

Definitely going to look into vega one once this protein is gone. 

Not sure what we have planned for tomorrow yet. We usually either track it or C comes home and crashes. Probably going to be the latter. Going to get some good WODs in this weekend. I don't know how you do it without a gym. I get so unmotivated without class. I think you should just open your own box but that's just me...

C is talking out loud to the game. He's a cute-y. 

Good challenge ep. Can't believe how it ended. Won't say anything just in case you didn't get to it. 

Ben's Workout 9/19/13

Super embarrassing moment at the gym this morning. I failed on my first squat attempt...and it was only 135#. I was pretty tired and my legs felt heavy when I woke up this morning. Hockey takes more out of me than I realize. But I decided to go through with my plans for doing heavy 5 x 5's today.

I don't think anyone actually saw my fail. It wasn't like I fell or anything. I just had to stabilize myself at the bottom and get a little bounce to drive it back up.

In light of that, I decided to cut back and do an easier workout. I'm also thinking that I might take next week as a "rest week". I'll be at the conference anyway and probably won't have much time to get any good workouts in. So, I'm going to do some longer recovery runs this weekend and then try to focus on yoga, mobility and light stuff all next week. Then I'll hit the heavy 5 x 5 program in October.

Warm-up:

1000m row
stretch

Strength:

Deadlift 3 x 6 (165#)
Bench 3 x 6 (175#)
V-ups 3 x 15
Shoulder Press 3 x 8 (65#)
Side Plank Shoulder Raise Left & Right 3 x 8 (10#)
Sit-ups 3 x 15 (10#)
Underhand Lat Pulldown 3 x 8 (70#)
Hanging Leg Raises 3 x 10
Rope Extensions 3 x 8 (70#)
Bicep 21's 3 sets (65#)
Rotator Pull 3 x 6 (30#)
Overhead Extension 3 x 8 (45#)
Dips 3 x 12
Decline Sit-ups 3 x 15 (10# med ball toss)
Man Maker 1 x 5 (25#)

Again, not the best workout. I didn't have a good workout last Thursday morning after hockey either...

Working late so can't watch Challenge until 9 tonight.

Myriah & Clyde's WOD 9/18/13

Warm up:

75 jump rope

10 pull ups

20 push ups 

30 sit ups

40 squats

75 jump rope

WOD:

10 kettlebell swings

Burpee broad jumps about 15 yards

8 kb

Burpee broad jumps

6 kb

Burpee broad jumps

4 kb

Burpee broad jumps 

2 kb

Burpee broad jumps 

M: 12:24 #30 kb

C: 9:12 #40 kb

Got our shirts finally. Front is a guy doing a pull up on the bridge. Back is a T. rex trying to do a clean but he can't get his elbows up. Get it? Then it says crossfit strong at the bottom. Pretty nice. He gave them to everyone who finished his on ramp classes. 

Ben's Workout 9/18/13

Pre-posting my workout for today because it's HOCKEY NIGHT.

Game at 8:15. Should be a good one. Our new jerseys are in and Mackenzie will be making her debut.

FaceTime on the drive home? 9:40ish?

Ben's Rest Day 9/17/13

Last night I took Dan John's advice and had a rest day focused on buying and cooking food. I went to the market after work and got a lot of fruits and vegetables and then cooked a leisurely dinner while listening to a Rich Roll podcast. 

Myriah & Clyde's Workout 9/17/13

Gotcha. No workout. Nicks last night here. We are at the A's game as I type this. Nick and I have done a lottttttt of walking around the city the last two days though so my body's been moving. Pretty sore now in my legs from all that and deadlifts. 

FaceTime tomorrow night. Back to class and working out as well. Very excited.

Myriah & Clyde's WOD 9/16/13

Warm up:

75 jump rope

10 pull ups

20 push ups

30 sit ups 

40 squats 

75 jump ropes

WOD: AMRAP 15 minutes 

12 deadlifts

9 hang cleans 

6 HSPU

Cool down: 

One mile run 

Clyde: 8 rounds, 4 HSPU #65

Myriah: 8 rounds, 1 hang clean #65 deadlift, #45 hang cleans

We kicked butt. C had a little burrito bowl upchuck after sprinting the last part of the mile but hey, nothing new. 

Ben's Workout 9/16/13

Warm-up:

Row 1000m
a few strict pull-ups
stretch

Strength:

Bench Press 4 x 6 x (135 - 155 - 175 - 195#)
Decline Bench Press 4 x 8 (135 - 155 - 175 - 195#)
V-ups 3 x 15
Scissor Kicks 3 x 20
Scissor Kicks in/out 3 x 20
Dumbbell Shoulder Raise 3 x 6 (25#)
Hammer Curls 3 x 8 (25#)
Dips 3 x 12
Side Plank Shoulder Raise Left 3 x 8 (10#)
Side Plank Shoulder Raise Right 3 x 8 (10#)
Row 3 x 8 (50#)
Overhead Tri Extension 3 x 8 (50#)
Rope Abs 3 x 15 (80#)
Deadlift 2 x 5 x (135 - 155#)
Cleans 3 x 2 (75#)
Shoulder Press 3 x 6 (75#)
Decline Sit-up 3 x 15 with 10# med ball toss
Preacher Curl 3 x 6 (75#)
Strict Pull-ups 3 x 3
Hanging Leg Raises 3 x 10
Man Maker 2 x 5 (20#)

Myriah & Clyde's Workout 9/15/13

Hiked Muir Woods today. Not sure how far because I had to turn my run keeper off during it since it was killing my battery. It was somewhere in the 4 mile range. Some steep grades though.

C doing unsafe things over a creek

Again, C doing unsafe things. Kipping pull ups 

Pistols

Once again...

Darth vader pics 

Muir

Ben's WOD 9/15/13

A.M.

Joined Dad on the Rail Trail this morning. He did his own thing (I think he's doing the Couch to 5k program) while I ran the 4 miles up and back. It felt like a good, fast run but I didn't have my watch to actually time it.

P.M.

After a huge Korean lunch at Man Nam to celebrate Mark and Tammi's birthday, I came home and did some quick WODs.

Metcon #1

Wear a 15# vest
Run 100m
10 Burpees
15 Push-ups
20 Sit-ups
25 Mountain Climbers

3 rounds for time = 9:12

Metcon #2

40 Stairs
20 Dips
40 Stairs
20 Bicycle Crunches (2 count)

3 rounds for time = 5:22