GHD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Time: 11:14

Nicole

Morning: Ran 50 min tempo run with girls and was able to keep my goal speeds as if I were running alone

Evening: Did WOD: Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Last time I did Nicole I completed 8 rounds but my pull-ups were low. This time I squeezed in 8 rounds of running with 1 second to spare but my pull-up numbers were higher: 11,8,10,11,10,7,10

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

My Score: 295 using 55# (53# is women's Rx'd)
Thank God for Jen and Ally today. I don't think I could ever be motivated to do this workout alone.

Catching Up

I have been working out, but I've done a terrible job about blogging. I'll see if I can remember back:

Sunday 3/22 Lynne with Keri and Jen. I used 55# for bench press b/c my shoulder was killing me but I think my numbers were 69/57???

Monday 3/23 45 min tempo run in morning and then Karen in afternoon. 150 wall-balls (10#) I gave it my all and tied with Nat at 6:25

Tuesday 3/24 Sprints 4x800 meters

Wednesday Took a rest day although I worked outside all day and it felt like the virtual shoveling workout

Thursday 3/25 Long Run Day It was supposed to be a 1:45 min run but when I hit my 10 mile goal at 90 min (reach my goal by 2 seconds) I took it easy for the last 15 minutes

Friday Sore from all the running but frustrated with my lack of lifting, I tried to make up the front squat x3 workout: 75,85,95(x2 because I hit the rack coming up and it knocked me down), 95, 100(x1), 105(f)

Deadlift & Sprints

WOD: For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
I used 135# and finished in 16:40.

Long Run

Today was my long run day. I ran 10 miles in 1:30:45 so I was pretty happy. Still trying to get it under 1:30...maybe next week!

30 min run, slow

Broken

Morning:6x1000 meter run with recovery time as half the interval time. Tough sprinting this long for me (approx 5 min). My legs were on fire and i felt nauseated by round 4.
Afternoon: did alt wod:
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
I used 65# (Rx'd for women) in 38 something and again felt nauseated and broken. Both workouts smoked me today. Definitely the most challenging day I've had in a while.

Tempo Run

45 min tempo run

Snatch

Did snatch work with Michael and pr'd at 73.

30 minutes

am: 8x400m run at best 5k pace
8 min abs

pm: WOD: Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

22+5pull-ups, 5 dips, & 2 sit-ups

CFT

This is my last week at the Y so I'm trying to take advantage of my favorite things: exercising w/o kids, swimming with my girls, & cycle class. This morning I did the cycle class again and conquered another 21 miles. My butt is sore already.


This evening I did CFT:
BS 130
SP 72 (pr)
DL 195
CFT= 397 and my old was 408 in Dec. when I finished my strength cycle so I'm not too discouraged

5K Run

Got back from being in the car all day & wanted to take advantage of the beautiful weather. Ran 5K with girls tonight huffing and puffing in 25:42

Catching Up

Thursday:
Slow run/walk with Saedi. 8.5 miles/90 min CJ: 55.65.75.85.90(pr).95(fj).95(fj)92(fj)

Friday:
Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Time: 12:02

Today: Ran 90 min ended up being 9.68 miles. I was hoping for 10 but couldn't quite cut it

Did a spin class at the Y this morning & rode 21 miles. I did Barbara at CF with the first round in 5 something, and each round increasing by a min so that on the 5th round my time was 9 something.

Deadlift PR

It was a fun morning at the gym working out with friends.
DL: 135,155,165,175,185,195,205
210(pr), 212(ugly pr) Thanks for your quiet help Nat :)

Yesterday's CFE: 6x 2min on, 1min off

Helen

Today:
Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time: 12:05(pr) with 12 kips in a row(pr)!!! I used 16# kettlebell

Yesterday:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Time:16:59 plus bs 21 & failed at 125