Myriah & Clyde's WOD 10/19/13

Warm up:

Stretch and mobility 

800m jog

WOD: Sandbag Gone Bad

3 rounds- 1 minute each 

Sandbag squat

Sandbag SDHP

Jumping squats

DB push press

Burpees

Rest

We did them in groups of 5 so we didn't necessarily get to choose our weights or order.

M: 280 15#db, 35#sandbag

C: 211 35#db, 80#sandbag

Hit the market already so now we are off to Pleasent Hill to get C's haircut and do a few errands. 

Ben's WOD 10/19/13

A.M.

Early morning run in the brisk fall weather. This is the first morning I've had to pull out the Under Armour. 5k in 22:39

P.M.

Warm-up

Carry weights 3/4 mile to track
400m jog
handstand practice - I can hold it for 3 or 4 seconds now!

Metcon

20 minute AMRAP

400m run
10 Renegade Rows 30# DB
15 burpees

total: 4 full rounds, 10 renegade rows, 13 burpees

--This was hard. I did the RR like SEAL FIT does them, which made the burpees difficult. Also, it started to get really windy and rainy as soon as I got to the track.

Myriah & Clyde's WOD 10/18/13

Warm up:

Stretch and mobility 

800m jog

WOD A)

1600m run

M: 7:10

 

C didn't do it because he didn't want to hurt his calves even more. Tom hung out with C and taught him how to bone saw.

WOD B:

800m run

21 press

800m run

21 push press

800m run

21 push jerk 

C: 11:15 25#db

M: 12:21 15#db

Ben's WOD 10/18/13

I did a variation of the "Fight Gone Sandbag" WOD you're going to do on Saturday. It's a good workout.

Warm-up

5 minutes hard on exercise bike
DU practice
Handstand practice

Fight Gone...

3 rounds of:

1 minute burpees
1 minute goblet squats 30# DB
1 minute sumo deadlift high pull 45# KB
1 minute jump squat
1 minute push press 30# DB

total: 277

--This was tough but I feel like I did pretty well. You're (Clyde) going to be using a heavy sandbag for the squats and SDHP and heavier DBs for the PP. So, I'd expect your total to be lower.

Is it bad that I'm already thinking about buying heavier DBs?

Every Minute on the Minute (5 minutes)

3 DB cleans 30#
6 V-ups
9 push-ups

Myriah & Clyde's Off Day 10/17/13

Off day. 

C begins his colostrum and goat milk experience next week. Say hello to 250lb Clyde. 

Really hoping the bart actually strikes tomorrow so I can get C all to myself.

Ben's Rest Day 10/17/13

20 minutes of Power Restoration Yoga and lots of mashing.

This one's for Clyde. Enjoy the colostrum. 

Clyde & Myriah's WOD 10/16/13

800m warmup

Skill/Mobility: CFEB Dynamic Mobility

A: Run 1200 M for time

    C: 4:35

    M: 4:58

B: AMRAP in 20:00
Run 400 Meters
10 Renegade Rows 25/15#

15 Burpees

    C: 5 rounds, 10 rows, 15 burpees (no 6th run)

    M: 6 full rounds (~10 sec of 7th run)

Wow my calves were so bad I was barely jogging during the AMRAP. Probably should've not ran tonight but with an off day tomorrow I'm sure we'll both recover. Even M was really feeling it in her calves when we got home.

Ben's workout 10/16/13

Hockey. We lost. Badly. I scored 3. 

Myriah & Clyde's WOD 10/15/13

You should count your tabata times so if you ever went back to them you would know how much you progressed. 

Warm up:

Stretch and mobility 

400m jog

10 good mornings 

Sumo deadlift high pull practice 

WOD A)

800m run

C: 2:49

M: 3:15

Good job C. You crushed it! He got the fastest time of the whole day.

The only girl that beat me ran through the gravel...

Now not only is that cheating, it's also unsafe. I'll let her have those five extra seconds because she's a cheater... 

(Why do I always sound so bitter? One day I'll learn...)

WOD B) "Helen"

3 rounds 

400m run

21 kb swings

12 sumo deadlift high pull 

M: 9:21 #25kb + 35#bag

C: 10:34   #44kb + 80#bag

They ran out of bags so I had to go 35 instead of 50. I'm excited to get in the gym next week so we can really work on RXing stuff. It's so awkward because I never want to be the idiot that can't lift the weight I grab. Once we are in the gym though it won't matter because we can just exchange sizes if we need too. Also, we won't be sharing equipment with smaller classes. 

Ben's WOD 10/15/13

Warm-up

5 minutes 75% effort on exercise bike
Hand Stand practice

30 burpees for time: 1:37

Metcon

21 - 15 - 9

100m run
KB Swings 45#
Goblet Squats 45#
V-ups

time: 6:33

Tabata 1 (8 rounds of 20 seconds work, 10 seconds rest)

Dips

Tabata 2 (8 rounds of 20 seconds work, 10 seconds rest)

Bicycle Crunch

Myriah & Clyde's WOD 10/14/13

Okay can you start getting your dates right on your workouts? You seem to slip about every few weeks and it's really annoying. Fix the last two or three. Thanks.

Warm up:

Stretch and mobility (lots of running warm up stuff)

Two 400m jogs

WOD A)

400m run

C: 1:12

M: 1:23

There are many twists and turns and we go from pavement to gravel to sand to grass all in one run. When we actually map out a straight 400 from the gym we should have about 5-7 seconds cut off. 

WOD B)

4 rounds 

400m run

12 man makers

C: 20: 05 #25

M: 21:35 #15

This one was killer!! My shoulders are in pain. 

So you might not be able to show your face at the gym now. The fastest heat of runners got around 1:03 for their 400m so I asked our coach what a really good 400 would be. I told him and most of the class that you said you ran the first 400 in 47 seconds. They all said that was pretty much impossible. So we all just picked on you. It was great and a good bonding time for us. BLOL. You did say that, right? 

Ben's WOD 10/14/13

A.M.

Ran 4 miles in 25:23 this morning before breakfast. Good, fast run @ 6:20/mile pace.

P.M.

Warm-up

Carry weights down 3 flights and half mile to track (not fun carrying back..)
DU practice
Stretch

Metcon (via CFEB)

4 rounds:
Run 400m
12 Man Makers 30#

time: undetermined. There is no way I beat you by that much. Something wrong  with my time. I'll do this again later in the week and time on my phone. 

--the rx is with 35# but I own only 30's. This was a tough but good one. My shoulders will feel it tomorrow...

--I plan to start following CFEB's WOD's when I can.

--I am joining Broome County Triathlon Club. They hold open swims during the warmer months in Whitney Point. Can't wait! Unfortunately, I can't make their group runs right now.

Myriah's & Clyde's Off Day 10/13/13

Off day.

Clyde made me do 10 burpees when I got up from my nap...

Ben's off day 10/13/13

Walked 4 miles with Mark.