Myriah & Clyde's WOD 12/21/13

A) Wall walks

B) Fran

21-15-9

Thrusters 95/65#

Pull ups

M: 7:23

C: 8:16

C) EMOM heavy Russian kettle bell swings

M: 5,5,7,7,7 at 2 pood/70#

C: 12,12,10,10,10 at 2.5 pood/88#

Myriah & Clyde's WOD 12/20/13

A) worked on ring muscle up transitions 

B) 5-4-3-2-1 back squat (keeping in mind that tomorrow's Fran)

M: 125-145-155-165-175

C: 165-165-175-185-195 

C) Tabata - 8 rounds, 20 on/10 off, 1 minute rest between each station 

Wall balls

Double unders

Burpees 

M: 200 reps

C: 216 reps 

Ben's Workout 12/21/13

1 hour hard swim

After the swim, Kathy and I worked on handstands for about 30 minutes. I then did 3x10 handstand push-ups and 3x10 pistol squats. 

Also, my new iPhone case is great. I'm typing this in the shower while listening to the Barbell Shrugged episode on swimming. 

M&C's Off Day 12/19/13

Recovery day.

Myriah & Clyde's WOD 12/18/13

Super lazy with the blog lately. They shut down our beyond the whiteboard so it's hard for me to keep track of Clyde's numbers. I was used to just looking at his posts. It also sucks because I liked comparing myself to the numbers at the gym. They are supposed to get a new website sometime next year but who knows when. I am going to keep a journal of my lifts and main workouts. Clyde bought a new WOD app so if he really likes it then I may get it too.

Anyways, Wednesday's workout was:

A) 20 minutes to get a 1RM clean

M: 110
C: 185

Finallyyyyy moving up in my clean. I was stuck at 85# for so long. I'm trying to get over my fear when I lift it. I got through 110 easily then could not psych myself up enough to lift 115 without getting scared.

B) CrossFit Open 13.4
7 minute AMRAP
3 clean and jerk
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar

And continue adding 3 reps through out the workout

M: 58 reps (12 clean and jerk, 10 toes to bar) 75#
C: 56 reps (12 clean and jerk, 8 toes to bar)

It was really hard to keep our hands from getting sweaty on the toes to bar coming right from clean and jerks. That part got frustrating because we would end up going 1 or 2 toes to bar towards the end because we simply couldn't keep from slipping on the bar.

Ben's Workout 12/19/13

45 minutes in the pool working on the crawl and flip turns.

Squat Cleans 5 x 5 (65 - 85 - 95 - 105 - 115#)
Push Press 5 x 5 (65 - 85 - 95 - 105 - 105#)
Deadlifts 5 x 5 (85 - 135 - 155 - 175 - 195#)
Dumbbell Chest Press 5 x 5 (45 - 45 - 50 - 50 - 50#)
Dumbbell Tri Extension 3 x 8 (45 - 45 - 50#)
Side Plank Shoulder Raise 3 x 8 (25#)
Flutter Kicks 3 x 40
Bicycle Crunch 3 x 40
Kettlebell Swings 3 x 20 (50#)
Goblet Squats 3 x 10 (50#)

Ben's Workout 12/18/13

Played my last hockey game before the move. We lost. Surprise, surprise. 

Myriah & Clyde's WOD 12/17/13

It's getting really frustrating that we always change our mile run. This time it was off again. It was actually the person that was first to the turn around because they went further than they were suppose to and we all followed. 

So yeah. 

A) Max set of strict (no kip at all) chin over bar pull ups, then 2x50%

M: 1-1-1

C: 13-7-7

B) One mile run 

C: 7:10

M: 8:16

So frustrating that we don't have actual miles times now. Whatevs.

C) 3x10 weighted lunges

M: 3x35# dumbbells

C: 35, 45, 55

Myriah & Clyde's WOD 12/16/13

A) 4 rounds
Front plank 1 minute
30 second rest
Back plank 1 minute
30 second rest

B) 15 minutes to find a 1RM split jerk

C: 180 (PR)
M: 100 (PR)

C) With a partner:
Row 2k
60 push press 95#/65#
60 Box jumps 24"/20"

C&M team: 14:04

Ben's WOD 12/16/13

Warm-up:

Stretching & Mobility

Skill:

Russian and American Kettlebell Swings

Handstands and Handstand Push-ups

WOD:

10 rounds for time of:

2 Handstand Push-ups
6 Rope Pull-ups
8 American KB Swings

time: 11:16

Myriah & Clyde's WOD: 12/15/13

Good thing you had some pink goggles for your flip turn. Can't believe you're leaving Kathy and Chris. They are going to be so sad. 

Went to open gym today and just kind of mobilized and worked on a few things. 

We started with an easy 2k row. 

M: 9:30

C: 9:26

C taught me how to string toes to bar together so I did 3x5 sets. It was pretty exciting.

C worked on strict banded muscle ups.

Both of us worked on double unders for a little bit. We also did some handstand holds catching each other at the top and trying to hold ourselves up alone.

Andddd lots of mobilization. 

Ben's Workout 12/15/13

Swam for an hour and fifteen minutes. Practiced a lot of one arm catch up drills and spent the last 15 minutes working on the flip turn. 

After the swim I jumped on the bike for 30 minutes of hill intervals. It was painful. All the squatting yesterday left my legs pretty tired.