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....

Ben's Workout 6/29/13

I ran 7.79 miles in 1 hour 04 minutes for an 8:15 pace. I'm pretty happy with this since Fran shredded my quads last night.

Your last two workouts looked really good. Sprinting before Helen definitely affected your time. Also, according to your chart, the second WOD you did is called "Karen". 

Clyde & Myriah's Workout 6/29

We're already starting to turn heads and intimidate the other members of our CrossFit class when we are at the gym. Ran into Doug today who also teaches spin at Bridges. After we dapped up, he said, "you're working out a lot aren't you?" I could hear the fear in his voice, I'm hoping all our classmates drop out and refuse to compete against us in the next Bridges CrossFit Games.

Warm-up:
75 Singles
10 Pullups
10 Pushups
15 Situps
20 Squats
75 Singles

WOD 1:
Dumbbell Clean and Jerk
5-5-5-5-5

Clyde: 35lb-35-40-40-40 (each hand)
Myriah: 20-25-25-25-25

Active Rest:
45 Min Cave Climbing til arms fall off
M is really starting to improve in the Cave. Her strength work is definitely carrying over to climbing.


WOD 2:

Karen
150 Wall Balls AFAP

Clyde: 7:10 (12lb)
Myriah: 7:25 (10lb)


Lastly, I recommend adding this link to the home screen on your phone:
Benchmark Girls Poster

Clyde & Myriah's Workout 6/28

Back to the track, first workouts with the new shoes. Already felt faster, but my calfs still kill from always wearing barefoot shoes now.

Warm-up:
C & M just kind of did their own thing, look how independent we both are!

WOD 1:
100m Sprint x 10
20 sec rest b/w reps

Clyde & Myriah: 6reps each, we both knew we had to scale this down immediately after the first rep. I was definitely a bit too ambitious with my programming. I really wanted to do the extra 4 reps at the end but my body probably would've given out.

WOD 2:
HELEN!!!
3 Rounds
-400m Run
-21 Kettlebell Swings (.75 pood)
-12 Pull-ups

Clyde: 11:13
Myriah: 14:30 (Knees to chest, slight complaining during M's first round of kettlebells added a few extra minutes to her time, but once she switched to knees to chest instead of pull-ups she started cruising through)

Helen was very tough to do after the sprints, we definitely both weren't recovered enough. Look forward to shaving a few minutes off Helen next time.

Myriah & Clyde's Workout 6/27/13

Climbed for about an hour and a half. Got some good V3s in and new cave problems.

Ben's Workout 6/28/13

Warm up:

75 S jump rope
75 R jump rope
10 push ups
15 sit ups
20 air squats

WOD 1:

Modified Fran for time
15 - 9 - 6
Thrusters 65lbs
Ring Pull ups

time: 4:32

WOD 2:

30 Dips
20 Burpees
10 Sumo Dead Lifts 65lbs
5 Toes to Ring
10 Sumo Dead Lifts 65lbs
20 Burpees
30 Dips

time: 5:52

Ben's Workout 6/27/13

The chiropractor suggested I take it easy tonight after I saw him. So, I went for a short, slow 5K (in the rain). Pace 8:19 (24 min 59 sec)

I'm going to take it easy for the next few days and see if that helps my shoulder. Plus, I need to be fresh when you two are home next week so we can do some good WODs. 

Also, please learn how to embed videos.

Myriah & Clyde's Workout 6/26/13

Not to toot our own horns but... be prepared.

WOD Bridges

Myriah warm up: climbing
Clyde warm up: who know??

Warm up:
75 S jump ropes
5 pull ups
10 push ups
15 sit ups
20 squats
75 S jump ropes

Skills to work on:
Double unders
Thrusters
Clean & jerk

Team WOD: work in partners
Push truck about 20 yards over speed bump
25 thrusters (M @ 45#, C at 65#)
push truck 20 yards over speed bump
25 hand release burpees
push truck on slight incline about 20 yards over speed bump

Myriah & Clyde: 4:55

There were 6 teams. 4 all boy, 1 all girl, 1 boy/girl (us)

We crushed everyones time. The rookies know what's up.

I need to work on getting double unders. I can't even get one right now so I want to work on that while we are home. Also, we should get a truck to push while we are home. Maybe Jumpys?

This is Clyde's problem. He may need you to rub his neck during the workouts like the video suggests. Thanks bro.

http://www.youtube.com/watch?v=Vf3TPLt5mkY

Here's Dan Bailey's Grace:

http://www.youtube.com/watch?v=IhFe5cqP1mI

Also, why haven't we taught Rigby this?

http://www.youtube.com/watch?v=48pbnL7FWZA

Ben's Rest Day 6/26/13

Rest day yesterday. Posting for posterity's sake.

Started reading Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life the other day. I'm only about 50 pages into it but it's pretty much how I eat already. I hoping for some new information the more I read.

Myriah's Workout 6/25/13

There was a lacrosse game going on at the track. Came home and did my own workout.

WOD:
21-15-9
Pull ups
Hand release burpees
sumo dead lift with 25lb kettle bell

Myriah: 9:10

100 arm exercises with medium band

3 sets of 10 kettle bell swings
3 sets of 10 squats

Ben's Workout 6/25/13

Tough workout today. 90+ degrees on the track and underestimating the ladies led to my first DNF.

Warm up:

75 s jump rope

75 r jump rope

400m jog

WOD 1:

Helen

3 rounds for time

Run 400m

21 KB swings

12 pull ups

time: 8 min 59 sec

WOD 2:

Barbara

20 pull ups

30 push ups

40 sit ups

50 squats

Rest 3 minutes

Repeat 5 rounds

Did one round and then DNF. Too hot and only gave myself 2 minute rest after Helen. Not good excuses, I know.

WOD 3:

2 rounds

Bleachers (up and back)

15 push ups

30 sit ups

40 dips

I then ran a 5K at a slow 8:29 pace (26 min 24 sec)