crazay warm weather

5 miles, 47:30 (6.32mph)

Aujourdhui

Modified a crossfit around meetings...

3 rounds for time of: 5x doublets (2 pull ups, 2 dips), 10 power clean and jerks, 85 lbs (HUGE!!), 10 knees to elbows. Time was 19:20. Nothing astounding, but tiring and a good way to learn the bar movement.

Hier

French for frozen lungs.

Ran 8 x 390 meters (longest stretch I could find near my house on a flat, frozen path) with 90 seconds rest in between. Not pretty on the icy path. Runs were in the 1:30 range, but the last run was toward home, I ran only for 1:30 and probably covered only 250 m.

Today will be something fun...

3 miles and a good winter

Did pump and flow on Saturday followed by a snowshoe with Pete
Sunday skied with Judy
Today did Zumba and then 3 miles in 24.06. 1 min warm up then 7mph for first .5mile then 7.5 for next.5. Then 8 for next 1 mile and then 8.5 for last mile. Ramped it up a bit for last .25 mile. Could probably have broken 24min if I hadn't hit the wrong button to slow treadmill down by mistake.I can't believe I did a 5km in 20.28 once. Got some work to do!

Neglect

Last week was mostly given over to getting stuff, like computer fixed, wine club prep, etc. Fit in a few things: frisbee, a plyo workout, and a few hikes to school with Tim on my back.

Back in action today:

Warm-up: school hike, rowing, light barbell lifts

deadlifts: 3 sets of 10 @ 115 lbs
pushups: 3 sets of 8 (shins in the ball)
bulgarian split squats: 15/leg x 2
v-sit ball tosses: 40 x 2 (3 kg ball)

Good news: My hubby brought home a new iPod, so I can get back to rowing. Also, am dying for a good run; just need the weather to cooperate.

sexy and 17

snatch: 87.5x3,3,3,3,3
bench: 147.5x5,5,6
tri ext: 46x12,12,15
squat: 185x17

<some time later>

1.125mile swim. 56minutes. 20 laps front crawl, 16 breast stroke.

i thought of this as eminem was playing

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment." - Jim Rohn

4.03 miles, 37:40 (6.42mph)

week one done

press: 112.5x5,5,5
chins: 6,6,5
curls: 60x12,12,8

Two day update

Yesterday did pump and Zumba
This morning shovelled a combination of snow and ice -yuck - and did the Ab ripper. Town for dinner tonight :)

Yoga worked too well

Went to the body flow class with the goal of doing pump after but felt so nice and stretched ended up leaving after flow and went to the car wash instead (unrelated activities)

Auto Pause

snatch: 85x3,3,3,3,3
bench: 145x5,5,7
tricep ext: 45x12,12,12

<some time later>

3.57miles, 37:00 (5.78mph)
The auto pause feature was screwing up so who can ever really say how far I went or how fast?

Two per...

...minute. Presses; 105, 95, 95, 95, 95, 95, 95, 85, 85, 85.

Day off ....

... Even with the GL couldn't get a workout in today as all day meetings until 8.30.

Thurs: abripper
Fri: body combat
Sat: body pump
Sun: xc ski
Mon: Zumba
Tues: off

Somehow I feel I am slacking compared to my last update. Last night I was going to do 3 miles on treadmill after Zumba but they were all being used so I headed to the changing room before someone got off and I had to workout more. Pathetic!

3 miles

3 miles, 31:51. (5.65mph)

Callous

Seven rounds for time of Deadlift, 7 x 185lbs, 7 L-Pull-ups*. Time was 17:50.

Managed 4 rounds then switched to Knees to Elbows.

Fer Nothin'

For time, 3 rounds of 1krow, 30 x45lb thrusters, 15 pull ups= 30:58.

west west y'all

press: 110x5,5,7
chins: 6,6,4
curls: 60x12,6,7
squats: 135x25 (118s)

Treadmills are boring

Did a pump class followed by 3 miles on the treadmill. It took me about 25.45 running the first min at warmup pace and then the rest at about 7mph increasing that to 7.2 about halfway thru and increasing to about 7.5 for the last half mile or so. My goal is to get this to 25 mins ASAP. I'm hoping won't be too hard now I have figured pacing out a bit. I started at 6.5 which was too slow really.

Squats

Warm up then:
Overhead Squat, 5x95
Front Squat, 5x135, 5x155
Back Squat, 5x225, 5x235, 5x245
Finisher squats, 20x135, 20x135

Puss 'n boots

Did this today: the Crossfit Filthy Fifty

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I pussed out and did sit ups for the K2E's and 25 push ups for burpees (was running out of time and had a snotty nose) and 25 DU's at the end. Subbed 35lb DB for the KB swings and 25 lb bar thrusters for the wall balls.

Time was 34:20. Pretty exhausting. Glad I did it though.