Ben's Workout 12/10/13

Each swim workout is exponentially better than the previous. Today's was no exception. I did an hour and fifteen minutes in the pool and made some strong forward progress with the few things I'm trying to smooth out. Also, I learned the flip turn. It's super fun.

Myriah & Clyde's WOD 12/9/13

Warm up:

810m (yes) jog

Stretch and mobility 

10 squats, 10 push ups, 10 sit ups, 10 burpees, 10 good mornings 

A) 5 wall walks (nose to wall)

B) 15 mins to establish 1 RM push press

M: 90

C: 155

C) AMRAP 10 mins 95/65#

1 strict press

2 push press

3 push jerk

10 sdhp kettlebell 2/1.5pood

M: 6 rounds, 1 press

C: 7 rounds, all the presses

This was extremely hard. By the fifth round, our arms were giving out and we had to go push press. My arms were definitely feeling it tonight. 

M&C's Rest Day 12/8/13

Rest day. Went to Rookie Rumble 3. Pretty cool. 

Ben's Workout 12/8/13

Yesterday was exhausting and I felt it when I woke up this morning. 7 hours of moving old electronics. 

Today I swam some pretty hard intervals for an hour or so. I was already tired going into the swim but this was definitely the most taxing pool workout I've done. After the pool I rode for 20 minutes and ran for 20 minutes. Not the workout I had in mind but I was too beat up to accomplish anything more. 

Myriah & Clyde's WOD 12/7/13

Warm up:
800m jog
10 burpees
Stretch and mobility

A) 5 Free Standing Handstand Holds with Partner

C and I paired up. Oh yeah. Took my first two steps. Pretty scary.

B) 4 rounds
1 minute front plank
30 second rest
1 minute back plank
30 second rest

C) Prowler Hot Potato (just push it back and forth)
20 burpees all together from losing 2 rounds

D) Karen
150 wall balls 20#/14# 10'/9' target

M: 9:27
C: 13:10

Ben's Workout 12/6/13

Warm-up:

500m Row
Stretch

Strength:

Back Squat 5 x 5 (135 - 155 - 175 - 135 - 135#)
Reverse Row 3 x 10
Cleans 5 x 5 (95 - 105 - 105 - 115 - 115#)
Russian Twists 3 x 30
Flutter Kicks 3 x 30
Push Press 5 x 5 (85 - 85 - 105 - 105 - 105#)
V-ups 3 x 10
Deadlift 5 x 5 (135 - 155 - 175 - 175 - 155)
Flys 3 x 8 (90 - 90 - 110#)
Rear Delt Flys 3 x 8 (70#)
Hanging Leg Raises 3 x 10

--I just don't understand how you lift so much.

Myriah & Clyde's WOD 12/6/13

Morning class. 

Warm up:

Jog 

Lots of mobility and stretch (Zach was our coach)

A) 3 nose to wall handstand holds within 6 minutes- rest in between sets for at least a minute 

B) 5-4-3-2-1 Front squat

Ugh why the heck did I write RX on mine????? Ugh. I was in a fog when I wrote it. Anyways,

M: 75-95-115-125-140 (PR)

C: 115-135-155-165-175 (PR)

Only the third time we've ever front squatted so pretty good for us! 

C) Run 800m

10-8-6-4-2

Burpees

Superman rocks

Push ups

V ups

Run 800m

M: 13:36

C: 14:30

This would be a really good one for you to do sometime since you don't need any equipment. 

M & C's Rest Day 12/5/13

I like how you sai it was warm there when it was in the mid 50s yesterday and we were freezing. 

Mobility. 

Ben's WOD 12/5/13

I didn't get out of work until 8pm. Since it was 50 degrees outside I grabbed my KB and went to the track for a quick WOD, which I felt like I absolutely crushed...

5 rounds for time of:

400m run
15 Kettlebell Swings 45#
15 Burpees

time: 16:10

Myriah & Clyde's WOD 12/4/13

Warm up: 

800m jog in the freezing cold

Stretch and mobility

A) Max rep strict chest to bar pull ups

C: 7-5-4

M: 1-2-1 (not full chest to bar)

B) 3-2-1 3-2-1 split jerk 

C: 115-135-155, 135-135-155

M: 65-75-85, 75-85-90 (10#PR)

C) 12 min AMRAP in groups of four, switch when the person at kettle bells finishes 

30 kettle bell swings 2pd/1.5pd

Double unders 

Rope climbs 

Burpees

Only count the double unders and burpees.

C: 65 

M: 107

 

Myriah & Clyde's WOD 12/3/13

Six months what what!! Cray Cray.

Warm up:
800m run
10 push ups
10 sit ups
10 burpees
10 players club
stretch and mobility

A) Pistol practice

M: 3x10 alternating legs
C: 3x5 (more or less)

B) 2-2-2-2-2 Back squat

M: 130-135-145-150-155 (Huge PR)
C: 165-175-185-195x2

C) 21-15-9
Thruster 75/55
Sumo Deadlift High Pull

M: 8:07
C: 7:52

Ben's Workout 12/3/13

Can you believe we've been doing this blog for over 6 months?

Also, C cleaned 165#? That's insane.

Today:

45 minute swim lesson. Wasn't allowed to rest at all between laps. Everything is coming along nicely in the pool. Have I mentioned how much I like swimming?

After the pool I decided to do 15 minutes of hard hill intervals on the bike before a strength session of:

Squat Clean and Jerk 3 x 5 (95 - 115 - 125#)
Deadlift 3 x 5 (155 - 175 - 185#)
Bicycle Crunch 3 x 40
Reverse Row 3 x 10
Flutter Kicks 3 x 40
Dumbbell Chest Press 3 x 8 (45 - 50 - 55#)
Overhead Tricep Extension 3 x 6 (45 - 50 - 55#)
Hanging Leg Raises 3 x 10
DB Thrusters 3 x 5 (35#)
Sit-ups 3 x 20
Russian Kettlebell Swings 3 x 12 (50#)

Myriah & Clyde's WOD 12/2/13

Warm up:

29 burpees (it was someone's 29th bday)

10 push ups

10 sit ups

10 players club 

15 kb swings 

Stretch and mobility 

Marco was our coach so we got a lot of good instruction in tonight. Practiced our clean technique a lot.

A) 2-2-2-2-2 power cleans

7-7-7 deadlifts with the highest clean from your last set

M: 65-75-85-90-95, 95x3

C: 135-135-145-155-165, 165x3

M with a 10# PR

C with a 30# PR (firebreather) 

B) 4 rounds for time

200m run

10 alternating DB snatches 55/35#

10 toes to bar

M: 9:59

C: 10:45

We both absolutely killed this. RX'd. Also, note that I was doing more weight with my DB snatches than you... Just like to throw that in your face.

M & C's Rest Day 12/1/13

Mobility. 

Ben's WOD 12/1/13

Warm-up

Dynamic Stretching and Mobility
Frog Stands 3 x 15 seconds
Double Under practice
easy 5 minute jog on treadmill

WOD 1

12 minute AMRAP of:

5 DB Thrusters
5 Burpees
150 Single Unders

6 full rounds, 5 Thrusters, 5 Burpees, 58 SU

WOD 2

4 Rounds for time of:

400m run
10 Renegade Rows
15 V-ups

time: 15:20