Ben's Workout 8/10/12

Run 3.75 miles in 29:05. 

Now I'm off to Syracuse to play 36 holes of disc golf and eat falafel. 

Ben's Active Recovery 8/9/13

Walked 4 miles with Mark. 

Clyde & Myriah's Workout 8/8/13

Warmup

Strength

Dips, these are my attempt at substituting for bench press since we don't have the equipment (parallel dips, not tricep)

M: 3x5

C: 3x10 (10lb weighted)

Skill

Wall Walks

M: 2x3

C: 2x5

Handstand

A couple sets of about 30seconds holding in handstand position

Wanted to do wall runs until M pointed out that we aren't that strong yet.

WOD

Row 2k

M: 9:58

C: 8:23

Climb

Ended with a couple climbing routes but we were burned out at that point

Ben's Workout 8/8/13

Pretty tired so just a light day

Warm-up:

DU

Stretch

Intervals:

4 rounds of 

50m walking lunge

100m sprint

(rest on 100m walk back)

WOD:

35 SU

35 push-ups

35 sit-ups

35 squats

35 dips

35 SU

time: 5:31

Clyde & Myriah's Workout 8/7/13

PR Day

Clean Ladder 2RepMax

M: 85#

C: 145#

Deadlift Ladder 2RM

M: 165#

C: 295#

Didn't get to back squat ladder today, hopefully we'll go for it next week, but I'd also like to squat this weekend

Ben's Workout 8/7/13

My watch battery died just as I was getting to the track so no times on these. It was alright because I had two kids who wanted to work out with me. I wasn't going full speed cause I was talking and showing them stuff.

WOD 1:
buy in was a 400m run
21 - 15 - 9
KB swings 25lbs
Bench jumps
Burpees

The three of us went at the same time. One of the kids was really fast on his 400m and was probably 50 or more meters ahead of me and the other kid. After the run we each started with a different movement so that we could share the KB. They both made it through with some breaks and did pretty well. They are training for soccer, which means they are already in decent shape.

After they got some water and recovered a bit, we did the second WOD.

WOD 2:
1 round =
40 stairs
20 dips
40 stairs
20 sit-ups

We did three rounds but didn't time it. They finished within a minute or two of me, which is pretty decent considering I do this sort of WOD a lot.

I then did a 5k run in 22:43. They didn't join me for this one but did say they want to join me again for some more workouts.

Ben's Workout 8/6/13

After a night of house hunting, I had a pretty uninspired workout at the gym. The only good part about it was that I was able to scale up to and bench press 5 reps at 175# and decline press 6 reps at 195#.

One of the kids that I see at the gym and occasionally at the track asked if he could come along the next time I workout at the track. So, tomorrow night he will be joining me for a little Crossfit workout there. I'll have to come up with something good.

Myriah & Clyde's Workout 8/5/13

I absolutely do not count Ben's day as active recovery. Nope. Think again.

WOD: Each partner must complete 5 rounds for time

10 burpee box jumps II (Clyde did lateral jumps. We are learning all different types of box jumps.)
10 double unders (x5 single)
10 ab roller (roll all the way out with the bar and 10lb weights on it... pretty much a homemade ab roller)

Myriah & Clyde: 22:52

Ben's Active Recovery Day

Spent the night hiking and grilling vegetables with friends. I'm going to count that as active recovery. 

Clyde & Myriah's Climb 8/3/13

3 hours of this:

Ben's PM Workout 8/4/13

Bike 3.15 miles to gym
Couple of strict pull-ups and chin-ups to loosen the arms
Stretch

1x10 Cleans (75#)
3x8 Thrusters (75#)
3x10 Kipping Pull-ups
2x10 Reverse Pull-ups
3x8 Flys (70 - 90 - 110#)
3x8 Rear Delt Flys (50 - 70 - 70#)
6x10 Abs Machine (50 - 70 - 90 - 110 - 110 - 110#
2x5 Man Makers

Clyde and Myriah's Workout 8/4/13

Warmup

Row 500m

Strength

Squat 3x5

M: 95#

C: 155#

Press 3x5

M: 55#

C: 95#

Power Clean 5x3

M: 65#

C: 105#

WOD

21-15-9

KB SDHP

KB Goblet Squats

M: 5:30 (1 pood)

C: 5:00 (1.5 pood)

Cool down

Half-hearted climbing for 30min

Side note: heaviest I've ever been, 147lbs. Also, we wanted to redo Karen to compare against our previous time but we couldn't find that time anywhere. I guess that must've been our pre-blogging days, sadly...

Ben's AM Workout 8/4/13

Run 7.15 miles in 58:06

Not sure what I'm going to do tonight. I want something that will get the heart pumping, isn't high impact, and will loosen me up. I might just go down to the gym and do some light lifting and body weight stuff and then row a 5k or something.