Ben's Active Rest Day 10/5/13

Spent most of the day driving or book shopping. I did play 18 holes of disc golf on a rather long course though (took us 3 hours). 

I'll get 2 workouts in tomorrow, probably a run in the a.m. and gym or Sally in the p.m.  

Myriah & Clyde's WOD 10/5/13

Caught the bus early and walked around Jack London Square. 

Warm up and skills:

Stretching and mobility-I like their warm up so much better than bridges 

10 minute squat test- my feet were asleep for about five minutes after this 

Cleans, clean and split jerk

We also walk the equipment over about 400m to the work out area. That alone is a warm up.

WOD A:

Run 800m with sandbag

C- 6:21 #80

M- 6:24 #50

Not sure if that was the true 800m or just longer because it was definitely more than last time we did 800m. 

WOD B:

Bring Sally Up

C: 80#

M: 50#

The bus just stopped running so we took a different one after class but it doesn't run to our apartment. Had to walk a mile back uphill after. That was tiring.

Probably do lots of mobility and rolling tonight. Super sore and tired right now. 

Myriah & Clyde's WOD 10/4/13

Run to the gym since the bus was late and we didn't think we'd make it. C had to pee so bad that we had to stop otherwise he was gonna pee himself.

Anyways...

Warm up: 

30 burpees in under 2 minutes

6 minute squat test (hold in squat position the whole time)

Plank work

Push up work 

Sand bag presses and cleans 

WOD: In partners:

Compete burpee sandbag death by minute. Each team must compete one regular burpee and one sandbag clean burpee. On minute two, complete two regular burpees and two sandbag burpees. And so on. They can be split up however you like.

M & Yolanda: 10 complete rounds, 8 burpees 

50#

C & Tom: 11 complete rounds, 6 burpees 

80#

We already told you all about the night so I won't recap it here. I'm way too lazy. Need to save all my energy for Sally tomorrow morning.

Ben's WOD 10/4/13

Warm-up:

DU practice
100 SU
100 Running

Frog Stands
Hand Stands

Metcon:

10 Power Cleans 95#
20 Bar Burpees
30 Sit-ups
40 Air Squats

3 rounds for time: 15:29

--Now back to Vestal for the night. Going to the big book sale in Scranton tomorrow and then playing disc golf while I'm down there.

Myriah & Clyde's Rest Day 10/3/13

Rest day. Thursdays will be our new off days.

Ben's Rest Day 10/3/13

No time to do a real workout today. Just got home from work and did:

10 strict pull-ups

20 Dumbbell Thrusters 30#

30 push-ups

40 sit-ups

50 squats

Myriah & Clyde's WOD 10/2/13

I corrected my blog from yesterday. I thought we were doing 400m runs but apparently we were doing 800m runs.

Warm up and skills:

Mobility and stretch

Turkish get ups

Kettlebell swings

Burpees 

We also have to walk all our equipment over to the outside portion which is its own warm up.

WOD: 3 rounds 

400 m run

21 kb swings

12 burpees  

C: 10:25

M: 10:47

2&4 tonight. Probably really 1&3 but we can explain that in our FaceTime call (you know how much I love to judge other peoples workouts). Really disappointed in myself that I let someone else beat me. Ugh. 

Off day tomorrow.

I've also rolled and lacrosse ball-Ed three times today. It's starting to take over my life.

Ben's Workout 10/2/13

Hockey night. We lost. Badly. 

Myriah & Clyde's WOD 10/1/13

Toot toot! 

Here comes the M&C awesomeness train!

All aboard!

First night at the new gym. We were so scared/excited. 

Don't really feel like typing everything so maybe we can FaceTime to talk all about it Thursday (off day). 

Warm up: 800m run

2 minute squat hold

Lots of mobility and stretch

WOD:

800m run

21 strict dumbbell press

800m run

21 push press

800m run

21 jerk press

C: 10:35 with 25# db

M: 10:55 with 15# db

Toot toot here it comes.

C-finishes first

M-finishes second 

Yup. We were number one and two out of everyone. Probably about 25 people. Good mix of people from their old gym, people who have done crossfit somewhere else, and complete newbies.

Crushed it. I'm so sore right now though. Back to back nights of push press really did a number to my legs. Not looking forward to the four minute squat test tomorrow. 

Ben's Rest Day 10/1/13

A double workout on Sunday and a good metcon and run last night means today was a rest day.

I did a 20 minute Power Foundation yoga session before dinner and a 30 minute walk after dinner.

Myriah & Clyde's WOD: 9/30/13

Last day of class at bridges. We went early to watch the earlier class do our WOD and because that's the time the bus ran. So we had no choice.

Warm up:

75 jump rope

10 pull ups

20 push ups

30 sit ups

40 squats

75 jump rope

It's going to be interesting switching from a crappy jump rope to an actual RX jump rope. 

Myriah & Clyde's Farewell WOD:

In pairs, complete the following. Each partner must do equal amount of reps.

Buy in: 800m run

150 wall balls

120 kettlebell swings

90 push press

60 hand release burpees

30 HSPU

Myriah&Clyde: 23:18 (of course we got the fastest time)

M: 10# wall ball

25# kb

45# bar push press

C: 12# wall ball

35# kb

65# push press

We are limited on weights and sizes so that's what we used. 

Sad to leave our last class. Hasn't sunk in yet. Probably won't until class tonight at CFEB. Yikessssss. 

Ben's WOD 9/30/13

A good workout to end the month!

I used the Vega Energizer that you sent me. I didn't really notice anything until my run got underway. I started it pretty strong and never faded - even on the hills. I could have kept going and probably done 10 miles easily but it was getting too dark out.

Metcon:

3 rounds for time of

6 Man Makers 30#
9 Goblet Squats 30#
15 Sit-ups

time: 6:01

--A bit sore from yesterday's gym workout made this pretty difficult. I think I can definitely decrease my time if I do it again...or scale it up to a 21 - 15 - 9.

Run:

7 miles in 50:47 (pace of 7:15/mile)

--In other news, I think that I'm listening to too many Rich Roll and Ben Greenfield podcasts. I really want to attempt a half-Ironman next year. There is one in Syracuse at the end of June. It's a 1.2 mile swim, 56.1 mile bike ride, and 13.1 mile run. I might start going over to the high school pool before work to practice swimming (plus, good winter workout) and see how I do. I would have to start serious training for it around January. Without a CrossFit box around here, I feel like this might be a fun goal.

Myriah & Clyde's Workout 9/29/13

Last climb at the gym. Sucks. We climbed for a little over an hour. I blazed through two V3s in a row. I would be unstoppable if we didn't quit it. I never see girls there that can complete V3s except for the insanely good ones that have been there a while. 

Anyways, got on the bar after since it will be the last time on it for a while:

T2B

C-3x10 strict

M-3x5 kipping 

Pull ups:

C&M-3x5 strict 

Our new gym has the WODs up for the week. Check them out on their Facebook or webpage. Getting excited about them. Just wish I didn't have to bus there alone to them.

Ben's Workout 9/29/13

A.M.

Woke up at 7 ready to go! Ate an apple, drank a glass of water, and then blazed a 5k in a little over 22 minutes. Considering the amount of hills and the > 40º weather, I'll take it.

Soon I need to hit the track and time myself on a 1 mile and 5k run so that I know where I'm at before entering the winter.

P.M.

Warm-up:

Bike 3.15 miles to gym

Strength:

Hang Cleans 3 x 5 85#
Push Press 3 x 5 85#
V-ups 3 x 15
Bench 3 x 8 x (135 - 155 - 175)
Scissor Kicks 3 x 20
Scissor Kicks in/out 3 x 20
Lat Pull-downs 3 x 8 80#
Side Plank Shoulder Raise left/right 3 x 6 20#
Russian Twists 3 x 10 20#
Rope Extensions 3 x 8 80#
Dumbbell Curls 3 x 8 30#
Upward Cable Crossovers 3 x 8 20#
Rope Crunch 3 x 15 80#
Rear Delt Fly 3 x 8 60#
Flys 3 x 8 60#
Overhead Dumbbell Extension 3 x 8 50#
Hanging Leg Raises 3 x 15
Thrusters 1 x 10 85#

- I was doing some T2B as a warm up and my golfers elbow started hurting. But now I'm not so sure it's golfer's elbow. The pain is more in my forearm. Once I warmed up and stretched some more it didn't bother me the rest of the day. It always hurts when I'm hanging though. I'll start icing again and will stay off the pull-up bar for a while, I guess. I'm not really sure what else to do about it. Hasn't bothered me in a few weeks until today.