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