Cindy

Took a rest day yesterday. Slept in on a rainy morning (730). Kids slept in too. Bliss! Also took an afternoon nap. And, I was asleep by 930 at night. Guess my body needed the rest.

Today:
Ran 3ish miles to South Dock and used outside pullup bars for
Cindy-
20 minutes of
5 pullups
10 pushups
15 air squats.
Completed 12 rounds (still 2+ rounds off my pr) but smoked!
Walked home

spin & running

am: 1 hour spin class- intense intervals & hill climbs. Don't even know the last time I sweat that hard for that long
pm: 4.5 mile run to get away

sprints & lunges

with Suzanne & Lindsay:
1min sprints, 1 min lunge until 1 mile is reached.
Followed by:
1 min plank hold
1 min mountain climbers
45 sec side plank
45 sec other side plank
1 min straight leg sit-ups
rest 1 min & repeat 2x

yesterday: 3 mi run

today:

Deadlift

5-5-3-3-2-2-1-1

95-135-155 & went back to 135 to work on form. A little discouraged since my pr is 215, but if my form is off at all I'd rather perfect it (struggling with looking up, not sitting back in heels enough, bending at elbows, & bowing back a bit

A Memorial Salute

Lindsay and I were partners for this one- finished in 43ish minutes

 

The WOD:

"21 Guns - A Memorial Salute"
Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat**
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

**our group will sub "piggy back squats" for Fireman Carry Squats

Here is the description of the workout:

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased. 

As we are still getting to know each other, we feel it important to share with you our goals for this event, with the hopes that you share these as well:

 

1.  Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.  

2.  Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding. 

3.  Use this shared experience to build bonds that are restorative to Veterans and their communities.

plank challenge

WOD: 15m Strength Ladder
DL
Power Clean
Push Press
Set bar at same weight for all 3 movements. Bar stays the same weight for entire 15m duration.
10R-8R-6R-4R-2R-1R. Finish out with 1R until the Clock runs out of time.
Ex:
10 DL (135/95), 10 Power Clean (135/95), 10 Push Press (135/95). Add weight, move into 8R of each movement. You only have 15m to complete the Ladder. Final weight on the bar is what goes on the board. 

Not sure if I did this one correctly b/c one part of instructions aid same weight for entire 15m and another section said add weight. I used 85# entire time and completed 10,8,6,4,2 & 12 sets of 1--fantastic wod! I followed with a challenge from Kyle:

1 min plank
1 min mtn climbers
45 sec side plank each side
1 min straight leg situps

rest 1 min

repeat 3x

also loved that workout! and done before 7am---love it! now I just have to control my nutrition for the rest of the day :)

Today:
Did this workout with the girls this morning. Couldn't keep my rounds straight- either finished 4 or 5 in 20 minutes.
Yesterday: rest day, although walked around NYC all day
Saturday: 5 mile run