Las Vegas Weekend getaway

Friday travel and fun..Saturday, managed to convince a college girlfriend to do a made up CF WOD with me: 400M run, 5 burpees, 10 35# squat thrusters, 30 situps - 4 times through...time of 16:32. Heart was pounding - wiped. Not good on little sleep and alcohol and food in system. Awesome gym - Canyon Ranch spa in Venetian..lovely.

Day 2 - 45 minutes on spin bike. After 15 minutes, every 3rd minute was raising resistance and standing. No idea how far I'd gone. Finished with extentions, pull-ups and pushups.

Today...back to reality. No workout. Managed to get in a few walks in with the dog, and a shower. Plenty. Got off the plane at 1:30 and up at 5:30 so the old body is hurtin'. Early bed night.

CF WODS

11/10 - WOD in driveway 15 minute AMRAP of 5 burpees, 10 85lb deads, 15 12# wall balls, 20 jumpropes. Total times through 8. Finished with 1 mile run.

11/11
Warm up with 1/2 mile elliptical:
WOD - 500M row/400 meter run - 5 times through. ..21 minutes, 23 seconds. I k now I've done this before, but can't find it to compare...i'm gonna keep looking. (found it...10 seconds faster than best on June 21 - last time I did it was 8/10)
Extentions, situps.

runs

Sunday- run 30 minutes and some kettlebells

Monday - 4.75 miles in 40 minutes on treadmill. crunches to finish

Just trying to log everything in - getting lazy.

Been a long time since I posted, and honestly, i can't remember all the workouts I've done since Halloween.

Yesterday was a 10 minute bike warm up and then tabata bike 32x covering 5.6 miles. Extensions and situps to finish.

today was the CF main site workout called "Lumberjack 20" - time was 26:51...long one.
20 Deadlifts (105lbs)
Run 400m
20 KB swings (26lbs)
Run 400m
20 Overhead Squats (25bs)
Run 400m
20 Burpees
Run 400m
20 Pullups (gravitron 65lbs)
Run 400m
20 Box jumps (18")
Run 400m
20 DB Squat Cleans (15lbs each)
Run 400m

farms loop

limited time to get a workout in...hockey/soccer/halloween. time trial run around farms....21.57. Can't believe it but I beat my prior time back in Sept of 22:19. Felt bad because I saw my daughter's soccer coach on the trail and wanted to stop to talk, but couldn't. Oh well...I know he understands. Finished with some 45# shoulder presses....i am week.

Happy Halloween!

good golly....

Got to the gym...10 minute eliptical warm up.

WOD: 500M row, 50x26.2# KB, 50 squats, 500M row, 40 x KB, 40 squats, 500M row, 30xKB, 30 squats, 500M row, 20xKB, 20 squats --- 20.06 minutes

my arms are dead.

4 day summary

Friday - gym. 4 miles on treadmill...1% incline - started at 6.5 and increased .2 mph each 1/2 mile for 3 miles, then upped the incline to 3% and ran 1/2 mile, and then dropped incline to 0% for last 1/2 mile and ran at a 6:58 pace...love that feeling of no incline after running up a hill.
finished with situps, KBs extentions...in no particular order

Weekend...a wash...no workout. No Max around - driving kids from 7:30 in morning to 8pm at night.

Today. Got an hour run in. Felt great to move the legs. Used 20 # KB for side extensions. And did 12 push presses 45#. May try and get a CF workout in later if not much is going on.