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. 

Myriah & Clyde's WOD 12/14/13

Skill/Mobility: With a dowel and then, if comfortable, an empty barbell, on trainer’s count:

3 Behind-the-neck snatch-grip push-presses
3 High-hang muscle snatches
3 High-hang power snatches
3 Overhead Squats
3 Drop Snatches

A: Snatch 2-2-2-2-2
Drop the barbell and re-set for each rep

M: Went up to 65# and worked strictly on technique

C: 110# (PR)

B: “Death by” Burpees w/ 2 Power Clean (155/105lb) buy-in
15-minute time cap

M: 11 rounds, 2 cleans, 10 burpees 85#

C: 13 rounds, 2 cleans, 11 burpees 135#

Myriah & Clyde's WOD 12/13/13

A) 3-6 rope climbs (any way it is hard)

C: 5 seated
M: 3 standing (no jump to start)

B) 15 minutes to reach a 1RM Front Squat

C: 175#
M: 155#

C) For time:
Row 500m
40 Russian Kettle Bell Swings 2pd/1.5pd
30 box jumps 24"/20"
20 Push ups
10 Ring Dips

C: 7:35
M: 7:55

Didn't even know I could do ring dips. My arms gave out during the WOD and I had to go to just jumping and pulling as much as I could.

Ben's Workout 12/14/13

I was planning on a long swim, bike, run today. However, the winter decided to dump many inches of snow on us this morning and Kathy rescheduled the lesson. Instead, I went down to Sidney Fitness for a little workout. I kind of just jumped around with no plan but it was better than sitting home. My shoulders are still killing me from the WOD on Wednesday night...

Warm-up:

500m row
Stretching
10 Thrusters 45#

Strength:

• Overhead Squats 3 x 6 (65#) 
• Hang Cleans 1 x 10 (95#)
• work up to 1RM of Squat Cleans (95 - 105 - 115 - 125#). I failed the first attempt at 135 but not by much. I think I could have hit it but when I failed I had to drop the bar in front of me during the squat. It hit one the stupid wooden benches and broke it. Luckily, no one else was in the gym. Let's hope the camera didn't catch it...
• Bicep 21's 2 sets (55#)
• Skull Crushers 2 x 8 (55#)
• Hanging Leg Raises 3 x 10
• Reverse Rows 3 x 10
• Bicycle Crunches 3 x 40
• Bench 3 x 5 (135 - 155 - 165#) 
• Yes, on the Smith Machine...

WOD:

Bring Sally Up! (45#)

- Wow, way harder than I expected since I was just doing the bar. I had to take a few breaks or stand up early a few times. I can't wait to try it with push-ups sometime.

Cool Down:

5 Minutes on the bike

Stretching

Mashing

Ben's Workout 12/12/13

I hate Thursdays. I had to be to work at 8 a.m and didn't get done until 8 p.m. I did take an hour lunch and an hour dinner though.

Anyway, I did a brief workout before work to be sure I got something done.

20 Lunge Twists
20 Plank Leg Taps
20 Side Plank Shoulder Raise
40 Flutter Kicks
40 Bicycle Crunches

for time:
10,8,6,4,2
KB Swings 45#
DB Snatch 30#
Burpees

time: 5:25

Myriah & Clyde's WOD 12/11/13

A) 3 rounds for weights (resting between each round)

10 alternating dumbbell snatches 

45 second plank hold with weight 

30 double unders in 30 seconds 

M: 35# db, 35# plate on back

C: 35,45, 55# db, 35# plate on back

B) The Cheif 

5 rounds of:

AMRAP 3min/1 min rest 

3 cleans 135/75#

6 push ups

9 air squats 

Pick up exactly where you left off after the round. So if you got through 3 rounds and 5 push ups during the 3 mins, you pick up on the 6th push up the next round.

M: 15 rounds, 6 push ups

C: 15 rounds, 1 clean 

The squats really killed people after the

Workouts we had the last two days. We both just felt really off too. I didn't push myself at all. If I wanted a break, I took it. Everyone seemed to be down in the dumps. Hopefully having a rest day will help get everyone back on it for Friday.

Ben's WOD 12/11/13

Warm-up:

Dynamic Stretching and Mobility

Skill:

45 minutes of Power Cleans and Hang Cleans

Metcon:

10 minute AMRAP of:

5 Push Press 65#
5 Push ups
5 Front Squats 65#

completed: 10 rounds

Strength:

3 x 6 Deadlift 165#

Myriah & Clyde's WOD 12/10/13

Warm up:

800m run

Stretch and mobility

10 push ups, sit ups, squats and burpees 

A) Max set T2B, then two sets of 50% of that

M: 12-6-6

C: 17-9-9

B) 1-1-1-1-1-1-1 back squat trying to reach a 1RM

M: 180 (PR)

C: 205 (PR)

Will have to give you the story on mine tomorrow. 

C) EMOM 7min 

3 man makers with no push ups 35/25#

Max set Russian kettle bell swings 2/1.5pd

C: 60

M: 48

You should try this one. It was so hard. I didn't get any kettlebells during the last 2-3 rounds. My arms were gone. 

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.