4 rounds...

4 rounds of:
500 meter row
20 wall balls (20#)
15 box jumps
10 toes to bar
23 minutes

sprints, abs, wod

 Sprints at track with girls: 1 min on, 1 min off, 50 sec on, 1 min off, 40 on, 1 min off, 30 on, 1 off, 20 on, 1 off, 10 on
Abs:  3 min plank hold, 1 min rest, 2 min hold, 1 min rest, 1 min plank hold
WOD: 21-15-9 of
burpees, front squat (60#), jumping pull-ups
Time: 12:30

Hollow Rock attempt

Lindsay came over early this morning and we did:
3 RFT of
50 overhead walking lunges using 25# plate
40 med ball situps (20# ball)
30 good mornings
20 hollow rocks- (at least we tried)
Took us around 35 minutes

Running

Friday: 3 mile run
Saturday: 6 miles of hills
Sunday: rest day
Today: 7 mile Run to Remember

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

turkish get ups

yesterday: rest day
today:

5 Turkish Get Ups

10 GI Janes 

40 Walking Lunges

72 Kettlebell Swings

40 Walking Lunges

10 GI Janes

5 Turkish Get Ups

min on/min off

Complete 10 Rounds of:

In one minute complete

(115/75) I used 55#

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

I totaled 26 push presses

Rain Sprints

5x800m sprints in rain :)

Saturday: 5.5 mile run with Suzanne

Sunday:
20 Split Jerk (65#)
20 Dbl Unders
20 Pullups
15 Split Jerk (65#)
15 Dbl Unders
15 Pullups
10 Split Jerk (85#)
10 Dbl Unders
10 Pullups
5 Split Jerk (85#)
5 Dbl Unders
5 Pullups

Today:
am: got up early and worked out with Crossfit Black & Gold. It was a partner wod today:
6 RFT with partner:
10 elevated push-ups
10 partner-assisted pull-ups
10 L-sits for 31 second
10 medicine ball situps (20 total with partner)
and wheelbarrow racing to various stations

pm: 5-6 mile trail run with Riley in the rain along river

10 burpees
5 SDHP @ 65#
25 double-unders

20 burpees
5 SDHP @ 65#
25 double-unders

30 burpees
5 SDHP @ 65#
25 double-unders

20 burpees
5 SDHP @ 65#
25 double-unders

10 burpees
5 SDHP @ 65#
25 double-unders

I didn't pee my pants during double-unders today! AND, I was able to jump sets 3 & 4 unbroken! Still took me around 20 minutes cause I suck at burpees.

Clean & Jerk

20 min of:
30 Clean & jerk @ 85#
10 Clean & jerk @ 95# (was hoping to complete 15 but kept failing on jerk)

Back at It

It's May 1st-- made some new goals for this month...spiritual, personal, physical, etc. I'm committing to crossfitting 4-5 days a week, running speed work twice a week, eating Paleo with 1 dessert cheat once a week (not 7 brownies at one sitting- but 1 brownie :). Only listening to Christian music for the next 30 days as well while memorizing 2 verses a week. Why strengthen a body that will only fade without renewing my mind? Trusting God to renew my mind & strengthen my whole self for his glory.

Yesterday pm:
400m warm up, 4x400m sprints, 400m cool down in 5 Fingers w/ Lindsay
 Short rest then 10,9,8,7,6,5,4,3,2,1 of Bodyweight DL (135#) & pull-ups (kips)

Today pm:
AMRAP in 12min of:
2 Front Squats from ground (started at 95#, dropped to 85# after 1 round b/c of failing)
4 pushups
6 lateral jumps over bar
8 toes to bar
10 box jumps

Completed 4 rounds