Clyde's Workout 7/11/13

Finally back at it today, went to the gym for some climbing and a little bit of dumbbell work. Then did a workout back at the apartment:

30x Squats

30x Situps

30x Dips

30x Pull-ups

30x Bicycle crunch 2ct

30x KB snatches (30left, 30right)

30x Plank push ups

30x Russian twists (25lb)

30x Mtn climbers

10x HSPU (no way I had more in me)

30x Toes to bar

30x Lunges (30 each side)

30x Clapping push up

30sec Plank

Clyde: 27:12

P.S. not sure how to fix the font

Ben's workout 7/11/13

Bike to gym 3.15 miles

35 minutes of arms and abs

Run 4.5 miles in 37:10

Ben's Active Recovery Day7/10/13

Another recovery day. I'll hit it again tomorrow before taking a rest on Friday. Race on Saturday

30 pull ups
20 push ups
40 sit ups
20 dips

Now going to get iced cream with friends. Seriously.

Ben's active recovery day 7/9/13

~30 bike ride through hills of Sidney to loosen the legs after 5 hours in the car. 

Ben and Clyde's Interval Sprints 7/8/13

10 x 100m rest as needed

Ben, Myriah, Clyde, Harrison, and Jenna's MetCon 7/7/13

1 x lap around house holding weight overhead (Ben, Clyde, Harrison 25lbs & Myriah, Jenna 10lbs)
5 Ring Pull ups (Ben, Clyde, Harrison)
5 Dips (Myriah, Jenna)
10 Kettlebell Swings (Ben, Clyde, Harrison 25lbs & Myriah, Jenna 12lbs)
20 Sit ups
30 Push ups
20 Sit ups
10 Kettlebell Swings
5 Ring pull ups / 5 Dips
1 x lap around house holding weight overhead

times:

Ben: 3:45
Clyde: 3:36
Harrison: 4:17
Myriah: 4:45
Jenna: 4:09

Ben, Clyde, Myriah 2nd Workout 7/7/13

Clyde:

6 x 30 second squat hold 95lbs

Myriah:

6 x 30 second squat hold 45lbs

Ben:

3 sets of squats 95lbs

Clyde's Run 7/7/13

Early run to warmup for this evening's WOD. Set a new PR for pace, but crapped out and couldn't finish the last 1/4 mile uphill

Ben's Workout 7/7/13

Run 5k
10 Thrusters
10 Barbell Curls
10 Kettlebell Swings
75 jump rope

Ben's Workout 7/5/13

Run 4.5 miles in 34 minutes 14 seconds

Ben, Clyde, Myriah, and Bex's Workout 7/4/13

Warm up:
on own

WOD 1:

Ben:
3 sets of
10 Thrusters 65lbs
10 Mountain Climbers
10 Sit ups

Clyde:
10 - 8 - 6 - 4 - 2
Thrusters 65lbs
Mountain Climbers
Sit ups

Myriah:
3 sets of
10 Thrusters 45lbs
10 Mountain Climbers
10 Sit ups

Bex:
3 sets of
10 Kettlebell Deadlifts 12lbs each hand
10 Mountain Climbers
10 Sit ups

WOD 2:

Ben:
3 sets of
3 Turkish Get ups each arm (2 sets 25lbs, 1 set 12lbs)
30 - 20 - 10 push up jacks
10 air squats
10 dips
1 lap (up & back) in pool

Clyde:
same

Myriah:
same except 12lbs for Turkish Get up

Bex:
2 sets of the same as Myriah

Ben, Clyde, Myriah, and Bex's Workout 7/3/13

Congrats to Bex on finishing her first WODs today.

Warm up:

on own

WOD 1:

21 - 15- 9

for time

Ring Dips

Toes to bar

Kettle Bell Swings

Ben: 6:23

Clyde: 7:01

Myriah: 6:58

Bex: 7:13

WOD 2:

10 Hand Release Burpees

Hill Sprint (Glenwood Hill)

10 Cleans (Ben & Clyde 65lbs, Myriah 45lbs, Bex 25lbs KB sumo deadlift)

Ben: 5:00 (Ben's first time doing cleans)

Clyde: 3:20

Myriah: 5:07

Bex: 5:04

Ben's Active Recovery Day 7/1/13

Rode the stationary bike for 15 minutes to loosen up my legs. They are still sore from Fran and my run on Saturday night. I then did some various other movements (push ups, pull ups, sit ups, toes to bar, kettle bell swings) to loosen up the upper body.

Clyde & Myriah's Workout 6/30/13

Really got after it this morning:

Ben's Workout 6/30/13

My legs were really sore when I woke up so I went for an easy bike ride to the gym. I probably won't be back at the gym until after vacation so I decided to do two sets of several different exercises and muscle groups for a total upper body workout. I lowered the weight and tried to keep my heart rate up by going from one thing to the next and doing abs workouts in between. I'm not convinced that it was a good workout but at least I got the heart pumping and sweat flowing. The more I get into Crossfit, the less interested I am in going to the gym and doing the traditional stuff. I feel like the gym has turned into more of an active recovery day than a real workout.

Tomorrow will be an active recovery day with a bike ride to the chiropractor. I'm going to take Tuesday off. I'll see you Wednesday night for some good WODs.

Bike Ride 3.15 miles

Various upper body stuff I don't feel like listing....