running.

ran about 1.2 miles today with dogs...mine and a friends...well walked half and ran the other...then hit the gym. warmed up with 1 mile and then did 8 x 1 minute at 6:58 mile pace...didn't rest in between but dropped pace to 9:14 miles. Completed 3 total miles at gym.

Finished with extensions: 2 sets of back and sides.

quickie

I am seriously feeling like I am lacking some sleep. While I really didn't feel like getting into workout clothes, I forced myself knowing that i'd feel better once i was done. Well, I'm done and ehhh, whatever.

Warm -up of 300 jump ropes and 3 30sec handstands. WOD was off main CF website a few days ago: 3 rounds for time of 15 Hang cleans (65# is all i could muster) and 15 burpees. Total time was 9:39. Looked back at the website and noticed how many CFitters were under 4 minutes...how do they do it? And with more weight? Pretty strong and fit folks out there.

Finished with 10 pull ups. I need a nap.

Deads!

In honor of my buff son, who did motivate me to do deadlifts today, the WOD was:

5x135 lb deadlifts
10 burpees
approx. 1/2 mile run (my house to shady lane and back)

4 rounds for time: 23:39

Thanks Hagen! : )

biked yesterday for 50 minutes...don't know the distance yet since i didn't map it out and my odometer wasn't working again...let's just say it did not feel very fast. also, the gears are all switching on me when i start to lower the resistance. not good. i thought i just had this bike all tuned up. i had hoped for a lovely pleasant smooth ride, but no such luck. it was a workout.

anyway, saturday was an off day and friday i managed to get in a 47 minute run and do 15 hang cleans (or whatever you call them)...max has set up a gym in our garage with pull up bar, weights, rings, etc...so no excuses. Hagen loves it...he had a PR deadlift of 185 the other day....I've never even attempted to lift that amount. He's a little obsessed with CF as he box jumps steps in our house, does Double unders while waiting for the bus and pushups on the counter on an on-going basis...but I guess I shouldn't complain - it's not watching TV or playing video games, right?

Row

Warm up - 1/2 mile on eliptical

WOD - 2500M row for time x 3 times and in between do 20 dumbell push presses (12# each hand): row times of 10:57, 10:52, 10:45 - felt slow

finished with 20 med ball sit ups and 2 sets of extensions

sore from yesterday's workout. squats always do that.

Wod and some bands

Staying away from running...feel like something is pulling in left foot...not good. So today instead did:

WOD
100 squats
100 jump ropes
100 20# KB swings
100 jump ropes
100 12# wall balls
100 Jump ropes
Time: 14:14, HR: 150+

Max just got some bands to do pullups on a bar..so went to the Farms and did 10 pull ups/20 pushups x 2 and finished with another 10 pushups.

Finally got a run in today. About 4.3 miles in 37 minutes...it felt pretty good since my legs were so darn rested. Hopefully I can get into a better routine this week!