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Monday Rode Bicycle 7 miles on the road.

Today
Warmed up with 2 rounds of 15 squats, 15 sit-ups, 15 push-ups from knees, run 400m

Did “Cindy”
AMRAP in 20 mins. Of 5 pull-ups, 10 push-ups, 15 squats
I did 11 rounds.

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Skip/Terry - Man do I love and hate a challenge, so of course I had to give the 30 minute 225# deadlift workout a go. Once again, what looks doable always ends up a challenge. Had to do it by myself and happy to report I finished all DL's in 30:15. Broke up the last 2 sets of seven up into, 4/5/5 and it ended up taking me an entire 1 minute longer than RX. My grip is shot and ego a bit bruised. Thanks for pushing me. Skip at 165# your effort is even more amazing.

Took Sunday and Monday off to recover from possibly some overtraining.

Saturday went went for a hard run in the woods. Did a little under 4 miles in about 30 minutes.

Terry, your workout today reminded me a "Pain Storm" workout I used to do on a regular basis. The idea was AMRAP in 40 minutes, although I've never done 40 minutes because that is ridiculous, but 20 minutes, 10 minutes, 10 rounds all make for a good quick workout. As follows: with 95# do 5x deadlifts, 5x hang cleans, 5x front squats 5x thrusters and 5x back squats without putting the bar down, that is one rep. Rest as needed and repeat.

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Cindy again

13 rounds - assisted pull ups. I decreased the assist as the WOD progressed.
I can't figure out how all of you can do it so fast. I guess I wont wipe my brow or take any water. That's probably good for another round.

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8/25/09

Warm up- 5 minutes Jump rope, KB drills

WOD
"Toni's 29th Birthday Workout" (Rotten kids)

Four Rounds For Time
400m Run (Subbed 500m row)
29 One Arm Kettlebell Overhead Walking Lunges (25#)
29 Box Jumps 20″ (Subbed 15")
29 Sit ups

42:01 - Lunges were hard after doing 500' of walking lunges on Sunday. 1st time actually doing box jumps. Usually substitute step-ups but I found it's not too bad as long as I step DOWN !
Although I wasn't really satisfied with my time, if I put things in perspective, I was second overall among Heavyweights at out box.

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no wu

WOD
row 2000m 8:22

run 1 mile 10:11

50 burpees 6:07
T 24:40

post work out 100 situps

m/54/183

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Forgot to put the distance on the WOD 8-24-09 it was a 400m Run.
Tried a CF Football WOD tonight across the street at the park.

[B]WOD 8-25-09[/B]
Complete as many rounds as possible in 12 minutes:
10 Kettle Bell Swings 2 pood
40 Yard Sprint

Did 14 Rounds...2 pood swings are quite the gasser.

Tom, Yeah the dead lift WOD Skip posted was fun. I think 1.25 to 1.5 times your body weight is a good goal, next time I think I will try 275lbs. I was getting the 7 rep sets done in about 12 seconds at the end. Saturday was a good day for me, for some reason I had a lot of energy, but my hamstrings were screaming the next day after one day of Karen, 135 DLs and then 600ft of Walking lunges.

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[I][B]090825 TUESDAY

[/B]Woke up so stiff today that nearly an hour and a half of warm-ups and stretching did nothing to loosen up my calves and hamstrings. No workout today - - not worth the injury risk....
[/I]

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8_25

[B]AM:[/B] 97 Burpees


[B]PM:
Warmup
Nicole[/B]

AMRAP 20 mins.
Run 400, max rep pullups
11,7,10,9,7 + run (44)

Disappointing. At least I have something to beat next time.

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We did:

5 rounds for time:

5 muscleups
10 push press
20 KB swings

I did pseudo muscle-ups, 35# push-press, and I graduated to 35# kettlebell. Time was 13:and-some-change. 13:49?

And vodka is not good fuel. I need to get back on that wagon ride to Halloween. :yikes:

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[QUOTE=Diane Mahoney;652280]We did:

5 rounds for time:

5 muscleups
10 push press
20 KB swings

I did pseudo muscle-ups, 35# push-press, and I graduated to 35# kettlebell. Time was 13:and-some-change. 13:49?

And vodka is not good fuel. I need to get back on that wagon ride to Halloween. :yikes:[/QUOTE]

How Russian!