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.

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?