Myriah & Clyde's Workout 8/17/13

Went climbing at Ring Mountain in Tiburon today from 10:30-2:30. It was a lot of fun. We first started with top roping which was super scary. Then we traversed that rock a little bit before moving onto a new bouldering rock. All in all, lots of fun in the sun.

C top roping

C repelling down 

M top roping 

The view from the top roping rock 

View from bouldering rock 

Ben's Workout 8/17/13

A.M. Workout

This morning I ran 6 miles in 45:37.

This evening I'll be biking (4 miles round trip) down to work to box up and move all the books and shelves so we can have new carpet installed. Tomorrow I get to replace all of it.

P.M. Workout

Just a quick WOD in the apartment tonight.

21 - 15 - 9

Chin-ups
V-ups
Kettlebell Swings 25#

time: 6:13

(really need a heavier KB)

Myriah & Clyde's Rest Day 8/16/13

Another day of pain. I can't walk down stairs without cringing and turning my body sideways. Day two has definitely been worse for me. C wanted to lift or go to the track but I shot that down. Going climbing on a mountain tomorrow and want to be fresh. Don't want anyone laughing at me because I can't do it since I'm sore! 

Ben's Food 8/16/13

Brief interruption to the regular fitness posts to share what I ate today. Myriah's paleo blog inspired me to take pictures of my meals. This is the only time I will do this.

Breakfast at 6:45 a.m. 2 eggs scrambled with 2 tablespoons salsa and 2 tablespoons guacamole. 1 banana, 1/2 cup blueberries, 1/2 cup cherries. 1 glass water, 1 mug of Thai Green Tea (green tea with coconut, ginger & vanilla).

At about 9:45 a.m. I ate a Balance Bar in the car on my way to a meeting. 

Lunch at 1:00 p.m. 1 large salad with mixed greens, spinach, cucumbers, tomatoes, green peppers, carrots, pumpkin seeds, sunflower seeds, ground flax seeds, and EVOO/Balsamic mix. Handful of Triscuit crackers with Edamame hummus. 1/2 cup cherries. 1 glass of water, 1 mug of Japanese Green Tea.

At about 4:30 p.m. I ate a banana with peanut butter as a pre-workout snack.

Post-workout VegaOne Shake with 5mg Creatine at about 6 p.m. And lots of water...

Dinner around 7 p.m. I had leftover lentil stir-fry with squash, zucchini, onions, and mushrooms (couldn't finish it all), 1 peach, 1 glass of water, 1 mug of Japanese Green Tea.

I don't usually snack after dinner but if I do it will be an apple or some almonds.

Ben's Workout 8/16/13

Warm-up:

100 SU
15 DU
400m jog

WOD:

100m sprint
20 Burpees
15 Push-ups
30 Mountain Climbers
40 Sit-ups

4 rounds for time: 19:49

This is a scaled down version of the WOD I attempted on Tuesday that got rained/hailed out. I did some heavy chest stuff yesterday so I had to reduce the push-ups and mountain climbers a bit. Even with the scaling down, this was a good WOD.

After this WOD I did 3 rounds of bleachers ( ~240 stairs).

Myriah & Clyde's Active Recovery 8/15/13

We were both pretty sore from Murph so we did a walk around the block to Whole Foods to get our bodies moving. That's all. 

Ben's Workout 8/15/13

Chiropractor then gym...

Warm-up:

500m row

Stretch

Strength:

Bench 4 x 5 (45-155-165-170#)

3x10 reverse pull-ups

3x10 kipping pull-ups

3x30 Russian twists 10#

3x8 flys 70#

3x10 barbell curls 30#

3x16 triceps extension 70#

3x10 straight leg raises

3x5 rotator pull 30#

3x8 shrugs 60#

3x8 cable crossovers

3x10 v-ups

3x10 scissor kick

3x10 over under scissor kick

2x5 peels (65-55-50-45#)

2x8 overhead extension 55#

2x5 man maker

3x5 hanging dips

3x5 strict pull-ups

3x10 decline sit-up with 10# med ball toss

Clyde & Myriah MURPH 8/14/13

MURPH

C: 56:25

M: 1:03:37

Didn't partition. Push-ups were definitely the toughest part. Really think it's a much better workout when partitioned because there would be no inactive rest. I definitely think we got more of a muscle pump this way (and will be SUPER sore tomorrow), but I was never really out of breath during it.

Also without partitioning it got a bit boring, especially with 300 squats. However, to be honest, a couple hours after finishing I'm realizing I'm not that mad we didn't partition it. It was still a fun challenge and I look forward to PRing it next time, maybe not until Memorial Day though!

Ben's Workout 8/14/13

Warm-up:

DU
Push-ups
Stretch

Strength:

Barbell Complex
4 x 5 x (Cln + FS + PP + BS + PP + OHS) @ 65#

Run:

5.5 miles in 44:35

My legs are going to be hurting tomorrow. My original plan was to just do a 5k after the complex in order to loosen up the legs and get a little cardio in. However, the complex was A LOT easier than the last time I did it and I was feeling good so I went for it.

Ben's Workout 8/13/13

Here was my plan for tonight...

Warm-up:

DU

Stretch

WOD:

Ain't This a Bitch (from Crossfit Strength)

5 rounds of

Run 100m

20x Burpees

30x Push-ups

40x Mountain Climbers

40x Sit-ups

I completed 1 1/2 rounds before it started to rain. I was going to keep going until the hail started. It was coming down sideways and I had to seek shelter under the bleachers. Once it was clear that it wasn't going to stop any time soon, I sprinted home.

Once home I did a few various things.

15 KB swings
10 slow strict pull-ups
10 slow strict chin-ups
60 Bicycle Crunchs
2 x 40 sit-ups

Since the 5k run I had planned after the WOD was out, I did 30 minutes on the exercise bike.

What was going to be a good workout turned into a bummer.

I don't think I'm going to do Murph tomorrow. I'm leaving work early and want to take advantage of that time to get the barbell out and either do some complexes or do Nancy. I'll try to do Murph later in the week though.

Myriah & Clyde's Workout 8/12/13

Warm up:

500m row for M

1000m row for C

75 SU

5 pull ups

10 push ups

15 sit ups

20 squats

75 jump rope

WOD: circuit 16 minutes

Everyone in class chose a workout they wanted to do/work on

One minute at each station two times through 

Sit ups

HSPU

Thrusters

Jumping squats

DU

Push ups- lateral or clapping

Toes to bar (M choice)

Wall walks (C choice)

Of course C chose one that no one has heard of so he has to demonstrate. Good ole C. We are doing Murph on Wednesday. You should do it with us. 

Also, posted this in my paleo blog first. C to the rescue again.

Ben's Workout 8/12/13

Warm-up:

Bike 3.15 miles to gym
push-ups
pull-ups
Stretch

Strength:

Incline Dumbbell Bench 8 x (45 - 55 - 60#)
Hanging Leg Raises 3 x 15
Dumbbell Shoulder Raise Front 3 x 5 (20#)
Dumbbell Shoulder Raise Side 3 x 5 (20#)
Hammer Curls 3 x 10 (20#)
Triceps Rope 3 x 8 (80#)
Rope Abs Crunch 3 x 10 (80#)
Thrusters 2 x (45 - 85#)
Deadlift 2 x (145 - 155#)
Abs Scissor Kick & In/Out 3 x 20
Push Press 3 x 8 (85#)
Decline Sit up with 10# Med Ball Toss 3 x 15
Bicep Curls 3 x 8 (70#)
Skull Crushers 3 x 8 (70#)
3 x 10 Toes to Bar
Man Maker 2 x 6 (20#)

Cardio:

Row 2k in 8:05 (So close to beating my PR. I would have done it but what I thought would be my last pull left me with .0001. That last pull to get me over was the difference.)

Clyde & Myriah's Workout 8/11/13

Warmup

Climb

WOD

For time:

Wall Ball Shots x 50 reps

Box Jumps x 40 reps

Dumbbell Shoulder to Overhead (S2O)x 30 reps (25#/15#)

Toes to Bar x 20 reps

800 Meter Run

C: 12:32

M: 14:51

Sorry about the font. This was a fun one

Clyde & Myriah's Workout 8/10/13

Warmup

Climbing

Strength

Squat 3x5

M: 105#

C: 165#

Press 3x5

M: 55#

C: 95#

Power Clean 5x3

M: 65#

C: 115#

Skill

DUs

M: pull-up negatives

C: banded muscle up attempts