First Full Week of April Part II and then some...

Thursday, April 9
Walked around Midtown ATL once we got in. Saw film crews and extras.

Friday, April 10
Hit up the hotel gym for cardio, lifting, core and walked around ATL.

Saturday, April 11
Walked around ATL after getting a nice driving tour from our friends.

Sunday, April 12
Walked to our friends' 2 streets up after a super long drive back from ATL.

Monday, April 13
C - Mowed lawn
K - Ran and did various squats, burps, cleans, sit-ups, KBS, planks, etc.

I really cannot wait to get a Jawbone UP3, but I'm holding out for the silver, so it's going to be awhile. It was nice that my phone keeps track of my steps, but the Apple Health app isn't the most user-friendly or informative.

I also cannot wait to build back up on my running, it's been slow-going since the Half in November. Need to slim down like woah.

Here's to keeping after it...

Back at the RAC

 

K Sprint from car in the rain

Warm Up

Foam Roll
Dynamic Stretches

KATE

Skill/Strength

SuperSet
Bench
5/5/5/5/1
45/65/75/80/85#
Weak sauce today
Front Double Leg Lift

2 laps

Bicep Curls
3 x 10 ea arm
15/17.5/20#

Hammer Bicep Curls
1 x 10 @ 15#

Concentration Bicep Curls
3 x 10 @ 15#

Superset
Tricep Kick Backs
2 x 10 @ 12.5#
Bench Dips

Dumbbell Tricep Extension
2 x 10 @ 20#

2 laps

250m row

WOD

"BBA"
21-15-9
20" Box Jumps
Burpees
American KB Swings (30#)
9:24

CHAD

Skill/Strength

Bench
10/10/10/10
135/155/165/175#

2 laps

Crossover Cables
10 X 3 @ 60

Dumbbell Curls
10 X 3 @ 35

Dumbbell Tricep Ext
10 X 3 @ 60

Row 500m

Run 2 Laps

5 Cleans @135#
5 STO @ 135#

Cardio

Basketball

No Sit Saturday

Met up with the Mud Freaks and some others and did this awesome WOD I found on Steele Creek's CrossFit page. We had to make a few modifications and some folks started at different points because we had more bodies than usual. We got to use the gym, though, so we had a lot of room.

WOD

S.T.R.U.M.P.

25-20-15-10-5

Sit-ups

Thrusters

Run 200m *we ran 3 laps around the gym

Unders (double) if you couldn't do you were supposed to do 2x the amount in singles

Medball Cleans *we did Wall Balls

Push Ups

K 27:03 C 27:44

Then we put everything back and went to the Synergy room and did:

CAPPER

5-10-15 for 10 minutes

Pull ups *i used the green band

Push-ups

Air squats

*Chad modified this a bit by doing 3 rounds of 15-10-5
15 situps
10 push ups
500 m row

After which, we hit up the hot tub outside. What a wonderful way to polish off a tough, sweaty workout on a Saturday morning.

I've Got FIVE On It

The BollardWODSquad/MudFreaks (BWSMF) joined forces again today - Matt, Colleen, Vivian, Denise, Gary, Chad, and Kate rocked it out RAC style. Also met a guy named Steve(or was it Scott?) that would be interested in joining us along with his wife.

FIFTY
460m run weighted run (35#/70#)
50 power cleans (45#/135#)
460m run weighted run (35#/70#)
50 GHD sit-ups/Ab Roll Outs
460m run weighted run (35#/70#)
50 DL (65#/165#)
460m run weighted run (35#/70#)
50 single arm dumbbell snatches (25#/75#)
460m run weighted run (35#/70#)
K 37:57, C 41:00

FIVE STATIONS
1 minute of 5 stations of your choice, 1 minute rest x3
American KB swings
Row
Rope slams
Mountain Climbers
Ball slams
Wall balls
Punching Bag
Plank
T2B
Jump Rope
V Ups
Goblet Squats

FINISHER
1 min flutter kicks
1 min plank

We totally got our sweat on - great times with great folks.

Until next time...
__________________________________________
BWSMF AFTER HOURS

Colleen, Matt, Denise, Gary, Chad, and I went to Outback for dinner, where Gary ordered a "Big Bloke,' followed by Lee High lanes where we rolled, but don't worry, it wasn't on Shabbos, Walter. There we witnessed the Proctor knee move, lots of high fives, and some dance moves, especially once they dimmed the lights.

We had a great time - a night full of new friends, fun, and laughter. Also, Denise, Matt, and I dominated Gary, Colleen, and Chad on the pins. DKM - "How We DO!"

Sweat to Swim

WARM UP

Foam Rolling

Stretches
Dynamic Movements

SKILL/STRENGTH

Badger Complex

Snatches

Push Presses

Bench (wide and narrow grip)

Cleans

WOD

H-o-t-t Hott!

3RFT

22-16-10

K2E

Man makers (minus thruster) 20/40#

Lunges

K 9:00, C 9:50

FINISHER

500m row

K 2:01, C 1:43

REWARD

And what a sweet reward it was. We got to swim in an 83 degree pool and rehab in a 104 degree hot tub after a tough and sweaty workout (and rinse off shower, of course). Heavenly.