Ben's Workout 8/3/13

Warm-up:

Bike 3.15 miles to gym
Pull-ups/Chin-ups
Push-ups
Stretch

Strength:

Bench 8x(45 - 135 - 145 - 155 - 160#)
Decline Bench 8x(45 - 155 - 175 - 185#)
Lateral Dumbbell Shoulder Raise 3 sets of 8 (20#)
Front Dumbbell Shoulder Raise 3 sets of 8 (20#)
Hammer Curls 3 sets of 10 (20#)
Rope Extensions 3 sets of 10 (80#)
Overhead Triceps 3 sets of 10 (70#)
Preacher Curls 3 sets of 10 (50#)

and, as usual, various abs between each set...

Cardio:

Row 2k in 8:21

Clyde and Myriah's Workout 8/2/13

Track workout tonight in preparation for our big climbing trip tomorrow.

Warm up

Run 800m

WOD 1

Every 4th minute for 20 min (5 rounds)

Run 400m

15 V Ups

WOD 2

10-9-8-7-6-5-4-3-2-1

Pull-ups/tricep dips for M

Burpees

Clyde: 9:31

Myriah: 8:35

Skill

Banded pistols

These really burn my legs but I was able to get my first unassisted pistol tonight so they're working.

Also, I've found the next thing I want to invest in. Ben, I know you're in:

http://youtu.be/pYcv6odWfTM

Ben's Workout 8/2/13

Yesterday was a recovery day for me too. I didn't post that.

Luckily, the rain let up enough for me to get to the track tonight.

Warm-up:

DU for 10 or 15 minutes...I'm starting to get really good.

WOD:

10:30's
30m walking lunges with 25# KB
30 KB swings 25#
30 sit-ups
30 plank push-ups
30 air squats
30 dips
30 mountain climbers
30 bench jumps
30 bicycle crunch (2 ct)
30 burpees

2 rounds for time = 24:43

Run:

3.5 miles = 27:55

Myriah & Clyde's Recovery Day 8/1/13

Nothing.

Clyde showed me how to do pistols at our pistol station. I did a few pull ups and negatives too.

Tonight we hit the track.

Myriah & Clyde's Workout 7/31/13

WOD: AMRAP 10 mins
Turkish Get Ups
Toes to rings

It was 10 TGUs (5 each arm) then 10 TTR to count as 1 found.

Myriah: 4 rounds
Clyde: 5 rounds, 7 TGU

Ben's Workout 7/31/13

Warm-up:

Bike 3.15 miles to gym
push-ups
sit-ups
pull-ups
Stretch

Strength:

2x5 Deadlift 135#
3x8 Push Press 75#
1x10 Thruster 75#
3x5 Cleans 95#
3x10 Dumbbell Curls 30#
3x10 Triceps Extension 55#
2x10 Rope Extensions 80#
- as usual, various abs exercises between each set

to failure (should have attempted this fresh):
chin-ups - 14
spider push-ups - 16

-- I wanted to row after but someone was on the machine and I didn't feel like waiting. That's okay, it was nice to have an easy night.

Myriah & Clyde's Workout 7/30/13

Climbed for about 45 minutes. We both did terrible. Ended with rowing intervals. 4 rounds of 500m with 1 minute rest in between. Clyde was usually starting his next round when I was finishing mine. 

Clyde: each set around 2 minutes

Myriah: 2:43, 2:33, 2:32, 2:28

Myriah & Clyde's Workout 7/29/13

So our skill we learned in tonight's class was rope climbing. Kevin tried to do it and couldn't. So then we went around in order trying the way he taught us. Then , big bad Clyde steps up. He just starts doing a completely different climb up the rope. Everyone was like, "Oh wow, that seems like it works better!" Super awkward!!!! So Clyde was the only one to make it up but then everyone tried his strategy and got it. It would have been so embarrassing if it didn't work. Clyde also had to do a legless climb to show everyone up as well.

Anyways, here's our WOD:

21-15-9
Thrusters
Box jumps II (you have to completely jump over the box- for me I jump as far on it as I can then jump to the other side)
HSPU/kick ups

Myriah: 11:55 45#
Clyde: 13:33 95#

I finished in front of everyone in the class. Yup, beat all the boys. Clyde's the only one that could do all his HSPU though out the whole workout.

Ben's Workout 7/30/13

Today I ran 6.25 miles in 50:30

Ben's Workout 7/29/13

I had a really good workout at the gym before work today.

Warm-up:

Bike 3.15 miles to gym
Stretch
20 push-ups
20 situps
20 dips
10 hanging pull-ups
20 air squats

Strength:

Bench 5x8 (45 - 135 - 145 - 155 - 165#)
various abs between each set

Man Maker 3x8 (15# dumbbells)
10 decline sit-up 10# med ball toss between each set

3x10 Lat Pull Down 70#
5 Pull-ups & 50 Bicycle Crunches between each

3x Bicep 21's (40#)
3x8 Skull Crushers (40#)
10 decline situps between each set
- I really like this combination because they really hit the arms

Cardio:

Row 2k in 8:12


-- I was going to do squats today too. However, I am going to attempt Nancy later this week and want my legs to be fresh.

Clyde & Myriah's Workout 7/28/13

Warmup

1000m row/rowing skill work

After watching them row in the games, I now can pull a correct form 2:00 split with much less effort. Not necessarily excited for my next 2k but I think I'll be much less pukey.

WOD

Diane

21-15-9

Deadlifts

HSPUs

Clyde: 7:16 (135#)

Myriah: 6:16 (95#, HSKUs)

Favorite benchmark so far, probably will see a huge improvement once we get our HSPUs down.

Strength

Deadlift Ladder

Clyde: 265# *PR*

Myriah: Clean and Thruster skill work

Cool-Down

45 min climbing

Now watching the Games finale and getting lots of mashing and band work in.

Ben's Active Recovery 7/28/13

30 minutes on the exercise bike at 75% max effort followed by lots of stretching with the elastic band. 

Ben's PM Workout 7/27/13

Nothing impressive tonight. Just wanted to hit some bleachers after watching Naughty Nancy this morning.

Warm-up:

Double Under practice

WOD:

1 round =
40 stairs
20 dips
40 stairs
20 sit-ups 

3 rounds for time - 7:45

Myriah & Clyde's Workout 7/27/13

Very paranoid about missing any of the games so we decided to do a 2k row instead of warm up run. Clyde also made me warm up before we started and yelled at me that he hopes I get hurt from not warming up some day in front of the entire gym.

Anyways, 2k row:
Myriah: 10:26 PR
Clyde: 8:07 PR plus puke

Climbed for a little bit but both of us had muscle fatigue. Maybe about 20-30 minutes worth of climbing.

Next, we did 5 sets of 5 dumbbell overhead squats.
Myriah: Each hand- 12.5, 15, 20, 20, 25
Clyde: Each hand- 20, 25, 25, 30, 40 (only 3 1/2 reps on 40)


Myriah: 5 sets of 5 dumbbell rows at 30#
Clyde: 3 sets of 10 dumbbell rows at 50#

Overhead tricep dumbbells for a little then did a superset of those.

We also did a bunch of other little random dumbbell lifts. I worked on my HSPU as well. Think that's about it.

Ben's AM Workout 7/27/13

Warm-up:

Bike 3.15 miles to gym
10 hanging pull-ups
10 push-ups
10 sit ups
Stretch

Onus Wunsler Beginner Program (from SS) Workout A:

3x5 Squat (115 - 135 - 135#)  - kind of embarrassed that I can actually bench more than I'm squatting right now. Really need to work on that.
3x5 Press (75#)
1x5 Deadlift (135#)
5x3 Clean (95#)

Other Strength:

Various abs work
3 sets of Bicep 21's (40#)
3 sets of Skull Crushers (40#)



3 sets of Man Maker (15# dumbbells) -- After watching this video again I realized that I was actually doing one extra push-up each time. I did push-up, right arm row, push-up, left arm row, push-up, jump forward, squat clean thruster



Tonight I plan to do some stuff at the track. Something with bleacher runs and burpees, most likely...