Saturday, September 14, 2013
Myriah & Clyde's Off Day 9/14/13
Walked to the market this morning. Hiking at Muir Woods tomorrow. Can't wait for Monday's class.
Ben's Workout 9/14/13
Didn't have a chance to get any workout in yesterday.
A.M.
9 holes of ball golf
P.M.
30 minute bike ride
30 push-ups
40 sit-ups
50 air squats
- tomorrow I'll get a couple of WODs in...finally. I feel like this whole month has been full of mediocre workouts.
Friday, September 13, 2013
Myriah & Clyde's Active Recovery 9/13/13
Hiked Yosemite today. Didn't keep track of the hike but we went on one that was 4.5 miles for sure. The others we just walked around.
Thursday, September 12, 2013
Myriah & Clyde's Off Day 9/12/13
Gonna have a lot of off days while Nick is here. Going to Yosemite tomorrow so we will get a good hike in. I want to get to the gym sometime Saturday or Sunday but I doubt that will happen. At least we will have class on Monday if nothing else.
Here's some pictures from the Exploratorium today.
C drinking from San Fran's water source.
Myriah & Clyde's WOD 9/11/13
Apparently someone told Kevin that our class has gotten too easy so he amped up our warm up.
Warm up:
75 jump rope (SU or DU)
10 pull-ups
20 push ups
30 sit ups
40 squats
75 jump rope
We did a double WOD tonight.
WOD 1:
Run 400m
12 burpees
21 box jumps (24" box)
Clyde: 14:54
Myriah: 15:14
Wait five minutes in between first and second WOD.
WOD 2:
10 to 1/1 to 10
Thruster
Pull up
10 thrusters then 1 pull up
9 thrusters to 2 pull ups
8 thrusters to 3 pull ups
And so on and so forth.
Neither of us remember our exact time. Clyde's was high 10s and mine low
11s. Once again, we have to wait for the pull up bar so I was waiting around for my last pull ups while Clyde was doing his and had to wait for Martin to do his 10 first. So in my eyes, my time is wrong. But that's just me.
Clyde: 10:44 #65
Myriah: 11:31 45#
Kevin just updated our blog. I'll send you the link to look at it.
Ben's Workout 9/12/13
Went to the gym this morning for an easy workout. Pretty tired and sore from last night's hockey game and my golfer's elbow is acting up; so, did everything about half weight/intensity.
Warm-up:
500m row
Stretch
Strength:
Incline Bench Press 3 x 8 135#
Rear Delt Fly 3 x 10 70#
Deadlift 2 x 5 135#
V-ups 3 x 10
Scissor Kicks 3 x 20 10# Med Ball
Scissor Kicks in/out 3 x 20 10# Med Ball
Single Arm Shoulder Press (Right and Left) 3 x 8 70#
Single Arm Bench Press (Right and Left) 3 x 8 90#
Abs Machine 3 x 10 90#
Bicycle Crunch 3 x 30 (each side)
Dumbbell Curls 3 x 8 25#
Triceps Extension Overhead 3 x 8 80#
Triceps Extension Down 3 x 8 80#
Hanging Leg Raises 3 x 10
Warm-up:
500m row
Stretch
Strength:
Incline Bench Press 3 x 8 135#
Rear Delt Fly 3 x 10 70#
Deadlift 2 x 5 135#
V-ups 3 x 10
Scissor Kicks 3 x 20 10# Med Ball
Scissor Kicks in/out 3 x 20 10# Med Ball
Single Arm Shoulder Press (Right and Left) 3 x 8 70#
Single Arm Bench Press (Right and Left) 3 x 8 90#
Abs Machine 3 x 10 90#
Bicycle Crunch 3 x 30 (each side)
Dumbbell Curls 3 x 8 25#
Triceps Extension Overhead 3 x 8 80#
Triceps Extension Down 3 x 8 80#
Hanging Leg Raises 3 x 10
Wednesday, September 11, 2013
Ben's Workout 9/11/13
Played the first hockey game of the year. We were short a player so I had A LOT of ice time. We lost.
Tuesday, September 10, 2013
Ben's Rest Day 9/10/13
Rode the bike for 30 minutes before dinner. That's all. First hockey game tomorrow night. Mackenzie has to work...
Monday, September 9, 2013
Myriah & Clyde's WOD: 9/9/13
Skill:
10 rounds
1 deadlift
1 clean
1 front squat
1 thruster
WOD: "Mrs. Angie"
50 double unders * x5 singles
50 pull ups
50 push ups
50 sit ups
50 squats
50 double unders * x5 singles
*5 burpees every miss
Clyde: 20:30
Myriah: 20:50
So we were the only ones in class and we were both like uhhhh so basically you want us to do 250 burpees cause we can't string together that many double unders without stopping or messing up so he let us do singles too. It was pretty funny. We will have to FaceTime to tell you the story tomorrow. Also, C stepped up and told him about the gym so that's a story as well.
Ben's WOD 9/9/13
Warm-up:
Double Under practice 10 minutes
Handstand practice 10 minutes
Stretch
Metcon:
Use two 30# Dumbbells
10 Push-up Row Crawl
10 Clean and Push Jerk
20 Russian Twists
10 Walking Lunge
3 HR Burpees
3 rounds for time: 8:28
--I thought this workout was going to kill me but it wasn't as hard or long as I expected.
Run:
5k in 20:39
Double Under practice 10 minutes
Handstand practice 10 minutes
Stretch
Metcon:
Use two 30# Dumbbells
10 Push-up Row Crawl
10 Clean and Push Jerk
20 Russian Twists
10 Walking Lunge
3 HR Burpees
3 rounds for time: 8:28
--I thought this workout was going to kill me but it wasn't as hard or long as I expected.
Run:
5k in 20:39
Sunday, September 8, 2013
Ben's Workout 9/8/13
A.M.
Walked dogs 2 miles
P.M.
Played hockey for an hour and a half
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Clyde & Myriah's WOD 9/8/13
Note the new title structure, I think I'll be switching over to the more appropriate WOD title.
Warmup
Climbed for 30 minutes
Metcon
A. AMRAP in 5min:
Man-makers 2×20#/15# DBs
C: 18 reps M: 14 reps
B. For time:
60 Weighted Reverse Lunges
30#/20#
EMOTM starting at minute 0, perform 6 Hand-release push-ups
C: 3:40 M: 3:43
Skill:
Handstand practice
3 sets of ~30-40seconds
+t2b, kipping practice
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