Myriah & Clyde's Workout 7/22/13

There was only three of us at class so Kevin asked us what skill we wanted to work on. Clyde chose snatches.

WOD: Death by minute
Do one set on one minute, two on two, three on three and up.

HSPU/Kick ups
Tricep dips

Clyde: 11 rounds, 11 dips (one short of moving onto minute 12)
Myriah: 11 rounds, 9 dips

Kind of upset we didn't work on rope climbs like we were suppose to.

Clyde & Myriah's Workout 7/21/13

Warmup:

Run 1.2mi @ 9:29 pace

Skill:

Snatch practice

Weights:

Push Press 4-3-2-2-1-1

Myriah: 45#-45#-25db-55#-65#-75#

Clyde: 25db-25db-65#-75#-45db-45db

Barbell Walking lunges, 2 room lengths between sets

Weighted Machine Back extensions

5-3-1

Climb 45 min

Skill:

DU/c2b practice

WOD:

Amrap 3min

Toes to Bar x1

KB Swings x1

Add one rep with each subsequent round

C:6rd,7T2B,1KBS

M:5rd,4T2B,0KBS

Also, we can probably disregard yesterday's PR. Turns out I was doing Hang Cleans, and probably not even correctly. Man I really wish we had a barbell set so we could get this stuff down.

Nice run yesterday, brah.

Ben's Active Recovery Day 7/21/13

Need to loosen up after yesterday's run.

Bike 3.15 miles to gym

5k row in 22:54

Ben's Run 7/20/13

11 miles in 1:25:43 for an average pace of 7:47 per mile.

Clyde & Myriah's Workout 7/20/13 *PR*

Started the morning off with a light 3/4 miles run to the Farmer's Market, then headed to the gym.

A. Dumbbell Front Squat 5sets @ 2-5reps
Clyde: 40#(each hand)--45--45--50--50
Myriah: 25--30--30--35--40

B. Wall Walks/HSKUs
Clyde: 5reps--4.5--3.5--3
Myriah: 3 sets of 10 HSKUs

C. Thrusters
Clyde: 10x75#
Myriah: 3 sets, 8x45#

D. Cleans
Clyde: 4x115#, 2x135# *PR*, no rep@145#
Myriah: 2sets, 5x75#

Climbed for about 45 minutes to recover a bit, then:

E. Row 2k
Clyde: 8:50
Myriah: 10:50

I'd like to get a lot more workouts in that look like this, as we'd both like to significantly boost our strength. Tomorrow we'll probably include some speed work, and maybe some other track workouts.

Ben's Workout 7/19/13

Too hot outside and my arms are too sore for the gym so...

INSANITY!!!! Max Cardio Conditioning

I haven't done an Insanity workout since early May and it was good to mix it up with this. However, I'm in much better shape than I was a few months ago so this wasn't as hard as I remember. I think I'll start incorporating a random Insanity workout into the routine at least once every three or so weeks - especially when my body needs a rest from weights and road running (like right now).

When is the last time you two did an Insanity workout?


I'm still really bummed Spealler and Salo are out this year. Go Ben Smith!

Myriah & Clyde's Rest Day 7/18/13

As of now, just a night of stretching.

Myriah & Clyde's Workout 7/17/13

I finally got my double unders yesterday. I am so proud of myself. Also worked on back squats with weight. New concept to me.

WOD: Ascending AMRAP 5 minutes

 

Dead lifts

Bar facing burpees

Myriah: 7 rounds, 8 dead lifts, 4 burpees 95#

Clyde: 8 rounds 145#

I liked this WOD a lot. I was tired during it but realized half way through that I should have been pushing much more. Can't wait to start adding more and more weight. 

Ben's Workout 7/18/13

Bike 3.15 miles to gym

~45 minutes arms and abs

Row 2k in 9:07

Ben's Workout 7/17/13

Bike 3.15 miles to gym

~35 minutes shoulders, abs

Row 2k in 9:17

3 rounds of
100 SU jump rope (worked on DU but still struggling)
20 KB swings 25lbs

Clyde & Myriah 7/16/13

Climbed 45 min

Tabata Hill Sprints

Clyde: Max incline, 8:20 pace

Myriah: Max incline, 11:19 pace

Ridiculously sore in my calfs from yesterday and my torn calluses just make everything I do miserable. Excited to make more awkward jokes in tomorrow night's class

Clyde & Myriah's Workout 7/15/13

WOD:

Angie+100

100 DUs

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Clyde: 28:06

Myriah: 35:something

Ben's WOD 7/16/13

Yesterday was a rest day. Today is just one of the girls: Barbara!

This is probably my most hated Crossfit WOD so far - even more than the hill sprint-cleans-burpee WOD we did a few weeks ago.

I achieved my goal of doing every round sub-6 minutes. I was able to kip during the pull-ups, which hugely helped my time.

Barbara:
5 rounds for time, 3 minute rest between
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

Round 1: 4:49
Round 2: 5:31
Round 3: 5:52
Round 4: 5:01
Round 5: 5:02

Warm up and cool down was 10 minutes on the exercise bike.

Clyde & Myriah's Hike 7/14/13

7.5 mile hike/downhill jog:

Mount Tamalpais

Matt Davis - Steep Ravine trail

http://bahiker.com/northbayhikes/stinson.html

Ben's Workout 7/14/13

AM Workout:

Diane

21-15-9

Dead lift 95lbs

Handstand push-ups

Time: 3:43 (a few of my HSPU probably would have been no reps but it is hard to judge by yourself on the last round)

PM Workout:

5.5 miles in 44:17 (brutal heat killed my pace but the new water bottle is awesome)