Myriah & Clyde's WOD 10/26/13

Warm up:

1200m jog

Stretch and mobility 

A: 3 sets of 10 dumbbell snatches on each arm (60 altogether)

M: 25, 25, 25#

C: 35, 35, 45#

B: Back Squat 5-5-5-5

Build to a heavy set

M: 75, 100, 100, 115

C: 155, 155, 155, 155

My partner could only do 75 and that was hard for her so it kind of messed us all up. I wanted to do a few more at 115 or 125 but never got to it. We are going to have to go on off days and work on things like squats and lifts. 

C: 1200m run

50 kettle bell swings (Russian)

30 toes to bar

M: 11:51, 35# kb

C: 9:53, 53# kb

Toes to bar was super hard when tired. Callouses are going to be starting again. Can't wait to get on the bar and keep working on my pull ups/toes to bar. 

Clyde & Myriah's WOD 10/25/13

A: 5 x 6 Dumbbell push-presses, pausing for a count of 8 at full extension

Accumulate Double-unders over 90sec.

M: 15,15,25,25,25#

C: 25#

B: Introduction to Rowing

C: In teams of 3, AMRAP in 12 minutes:

Run 270m

Max rep DB Man-makers 2×25/15lb

Max cal Row

Each team member starts at one station. Switch stations after each 200m run is complete. Score is individual: # of man-makers completed + # of calories rowed.

M: team total ~170

C: 19 manmakers, 60cals rowed, 2 runs

Ben's WOD 10/25/13

First workout at the new gym tonight. I scheduled my first personal training session for Tuesday night, then realized on the drive home that I have to work late and can't make that time...

Warm-up:

1500m row
Handstand practice
Stretch and mobility

Strength:

3 x 5 Bench (145#)
3 x 5 Cleans (105#)
3 x 5 Deadlift (145#)
3 x 10 Dips
3 x 10 V-ups
3 x 10 Hanging Leg Raises

Metcon:

5 rounds for time of:

5 Man Makers (20#)
10 Sit-ups
15 KB Swings (35#)
20 Goblet Squats (35#)
25 Mountain Climbers (2 count)

time: 18:59

-- The sit-ups were originally going to be T2B but I still can't hang or do pull-ups without it bothering my elbow. Nothing else hurts it except for that movement, which is really frustrating.

---I like the new gym. It's much bigger but not very crowded and has two nice rooms where I can do WODs. I don't know when I'll start the swim lessons but I plan to incorporate swimming into all my workouts there from here on out since the pool is the entire reason that I'm paying for this place.

Myriah & Clyde's Off Day 10/24/13

Rest day. 

Mobility.

Really need to get the shoulders rolled out for push presses and man makers tomorrow. 

Ben's WOD 10/24/13

I was still pretty tight from last night's game when I woke up. But I had to do a workout if I wanted to get one in today. So, just a quick 15 minute AMRAP.

Warm-up:

5 minutes on exercise bike

30 V-ups

20 push-ups

10 DB curls 30#

20 DB extensions 30#

20 KB Swings 25#

AMRAP (15 minutes):

5 DB Thrusters 30#

5 HR Burpees

90 Single Unders

total: 11 rounds, 2 thrusters 

--I'm looking forward to our workouts in the OC. Beach runs!!! 

I'm going to focus on CrossFit until then but come February I'll turn my attention to more specific triathlon training, though with a CrossFit Endurance leaning. I read Brian Mackenzie's book in July but I think I'll revisit it again soon. Listening to Rich Roll and Ben Greenfield talk this morning I realized that the reason I'm seeing such improvements with my endurance even though I'm running less is because CrossFit has made me get out of that comfortable Zone 3 area that I used to run in all the time. 

Ben's Workout 10/23/13

Hockey night. We lost again. This was the first game that I was kept goalless.

Myriah & Clyde's WOD 10/23/13

Warm up and skills:

1400m jog

3 sets of 5 V ups

Burpees

3 sets of 5 toes to bar

3 sets of 5 deadlifts

Fo deadlifts 

C- 185, 205, 205, 225

M- 105, 105, 115

WOD: AMRAP

5 deadlifts

10 burpees

M: 5 rounds, 2 deadlifts 125#

C: 5 rounds 205#

Once again I have no friends and was paired with someone who had never done CrossFit. I'm getting kind of annoyed but I'll explain it tomorrow. Clyde thinks I need to be more assertive so we'll see what you think.

Myriah & Clyde's WOD 10/22/13

WOD: 

5 jumping squats with sandbag

10 cleans

15 hand release push ups

M: 9 rounds, 5 cleans 50#bag

C: 7 rounds, 4 jumping squats 80#bag  

Don't feel like typing anything else. Hopefully I can get back into blogging tomorrow but I'm so behind right now. 

Myriah & Clyde's WOD 10/21/13

Warm up:

Jog 1400m 

Stretch and mobility 

WOD:

In pairs of three: two rounds

Run 1400/1000m with sandbag 

90 burpees

90 thrusters 

C: 41:44 #35db 80#sandbag 

M: 31:36 15#db 50#sanbag

This sucked because one of the girls I got paired up with had never done crossfit before and was out of shape so she didn't want to do the performance WOD. The one girl that wanted to decided we would split carrying the sandbag and we would do 30 of each move while the other girl did 10-15. This way it was like we were doing what we would really have done if the thrid girl wanted to do the performance WOD. Does that make sense? The other girl also wouldn't hold the bag so we didn't use the penalty. I don't feel like writing about this anymore. It was dumb and I don't want to rehash it. 

Ben's Rest Day

Checked out the new gym and coach today. I have to do the assessment sometime next week before I can start training there though. 

My shoulders are killing me from all the OHS last night. 

Ben's WOD 10/21/13

I'm not that satisfied with today's WOD. However, I'm really excited about getting a swim coach and an oly lifting coach. I'm going to the gym tomorrow to set something up with them. Now I just need to figure out how to cancel my other gym membership. 

Warm-up

Carry weights to workout area

DU practice

Handstand practice

40 Push-ups

40 Sit-ups

40 Dips

Clean & Jerk 1-1-1-1-1 (starting at 45# and ending at 115#)

EMOM (5 minutes)

3x Clean & Press (95#)

6x Burpees

9x Sit-ups

Metcon

21 - 15 - 9 (100 SU between each round)

Kettlebell Swings 45#

Overhead Squat 65#

time: 8:20

Myriah & Clyde's Rest Day 10/20/13

C did LOTS of mashing. I laid all day. Should do some mashing now. We will see. 

Ben's Rest Day 10/20/13

Pulled out Supple and did lots of mashing work this morning and after dinner. Also rode the exercise bike for 15 minutes and walked for 45.