Back At It

Have to start the week off right and stick to a more strict schedule of working out. Also trying to clean up the diet even more (especially during the week) since the LuRong Challenge is underway again. Might as well hop to it!! The weekends do kill us, though. So some more discipline during Friday - Sunday would definitely be of benefit as well. Just got to keep it up! Can't say I don't grow frustrated with little or no progress when it seems I have been pretty consistent, but hoping it starts to show soon; staying on a better Paleo track will help as it did in the past.

Warm Up

Foam Roll
Dynamic Stretches

Skill/Strength

K High Bar Back Squats
5/5/5/4
45/95/115/125#
Boy, why does this feel so damn heavy?!
Inverted Squat Machine
2 x 10 @ 140# (plus machine weight)
Weighted Calf Raises
2 x 10 @ 60#
1 x 20 @ 60#
Weighted Walking Lunges
2 x 12 @ 35# barbell

DUs - still can't relax?!? So tense.
20 slam balls @ 15#

C Inverted Squat Machine/Calf Raises
10/10/10/10
400/400/500/500#
Calf Raises
3 x 8 @ 400#
Chest Press
3 x 10 @ 90# each arm
Front Squats
3 x 5 @ 205#

300m Row

WOD

"Swing, Slam, Lift"
30-20-10
Russian KB Swings (30/40#)
Rope Slams
Double KB Deadlift (30/40# ea arm)
K 6:56
C 7:02

C 300m Row
K 1 min Russian Twist
Punching Bag/Boxing
DUs

Thanks, Jim!

A new day, another Monday. Had to hit up the gym. Thanks to Coach Jim Fischer of CrossFit Big Fish for the WOD idea; see "The College Kids WOD" from 8/24/13. #besomebody today!

Warm Up

Dynamic Stretches

Skill/Strength

Push Press
3/3/3/3/1/1
K 45/65/75/85/90/90# PR
C 155/165/175/180#

WOD

"Noke University"
500 M Row
Run 200 M
30 Air Squats
Run 200 M
20 Burpees
Run 200 M
20 4 ct Bicycle
Run 200 M
30 Dumbbell Swings (65/35#
Run 200 M
30 Hang Power Clean (45/135#)
Run 200 M
K 20 Front Squats (65#)
C 20 Push Press (95#)
Run 200 M
Row 500 M
C 23:02
K 23:12 *Chad beats me on the row every time!!

Cheers from VA!

TGIF

Phew, we finally made it to Friday once again. I was feeling pretty weak this morning, at the gym, but we got it done. I will admit I am not being smart about my vitamins, fish oil, or protein. Gotta get back on that; it might help!! More house hunting tonight after work, so glad we went this AM.


Warm Up

Dynamic stretches
250 m row
Tramp ball throw

Skill/Strength

Bench
K 10/10/5/2/3
45/65/75/80/75#

C 10/5/10/5
140/230/140/210#

2 laps

WOD

"It's Friday"
(65/140#)
10 power cleans
2 laps
10 push press
2 laps
10 front squats
2 laps
10 thrusters
2 laps
K 13:05
C 14:39

K "Quick Capper"
15-9-3
Bent over KB Row (20# ea arm)
4 ct mountain climbers
Russian twists
3:06

:30 plank

Seriously, Monday?

Blink and the weekend is gone. Mondays seriously come way too quickly. But alas, it was time to get our act together this AM, especially after this past weekend of libations and food. Hell, especially after the past few months of Summer, really. Really time to kick it up in high gear and try and shave off some of these LBs we've gained (especially me) as of late. I want to get back down to where I was 10 lbs ago!!

At any rate, we only have 19 days to really get our act together before we head of to KEY WEST!! 
Here's what we did this AM...

Warm up

Dynamic Stretches
Foam Rolling

Skill/Strength

K Front Squat Form Focus (lighter)
5/5/5/5/5
45/45/65/85/95#

C Bench
5/5/5/3
135/185/235/245

K Gravitron Pull Ups
10 @ 90# assistance
10 @ 80# assistance

C Cable Crossovers
10/10/10
50/60/70#

WOD

"Grrr, It's Monday"
10 min AMRAP
20 Ring Rows
20 Push Ups
20 Air Squats
K 3 + 20 RR
C 3 + ?

K 20 sit-ups
K Plank

__________________
PM

Chad had a playoff kickball game, so I decided to tag along and go running on the greenway in the heat and humidity! I ran 3 at a slower pace.

WOD Before Beer; In the Clear

Since Chad has a hell of a strawberry on his leg from kickball, we did our own thing this morning. Most definitely had to get our sweat on before Microfestivus!!

KATE
"Micro20"

2 laps ~ 1/4 mile

2 laps

20 burpees

2 laps

20 push ups

2 laps

20 4 ct mountain climbers

2 laps

20 air squats

2 laps

20 sit-ups 

2 laps

18:57

"Fest Yet?"

3 RFT

Row 250

25 KBSDHP 30#

25 slam balls 15#

10:37

CHAD

2 rounds

5 push press 135#

5 front squats 135#

5 bicep curls 95#

2 rounds

5 push press 155#

5 front squats 155#

5 bicep curls 95#

Ran 2 laps

2 rounds

Row 250 

20 rope slams

Random dips, pull ups, ball slams (12#)

Now let's go drink some beer!!

Cheers :)