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...

ByeByeBye31

Last Day of 31!

KATE
Bench

10/7/5/2

50/70/80/90# (needed a spotter on the last one and could've done more)

Hang Power Cleans

5/5/5/5

50/60/70/80#

12 push ups

12 dumbbell bench press (22.5# ea)

WOD: thirtyone.oh (reprise)

3.1 Rounds RFT

7 supermans

8 4ct flutter kicks

16 kb swings (American) 30/40#

310 m row

(.1 was superman again)

2013 8:56
2014 9:03 

Transitions were slow, especially when rower-related.

31 Burpees

2013 2:30
2014 2:00
Yesss! Beat my time!

CHAD
Ball Squats – 4 sets of 25

Dumbbell Bench – 3 sets of 20 at 45#

Dumbbell Fly – 3 sets of 20 at 25#

Bicep Curls – 3 sets of 20 at 30#

Tricep Extensions – 3 sets of 15 at 95#

Row – 3 sets of 20 at 90#

1st of tha Month

Warm Up

K Tramp Ball Throws

K/C Stretch

K TRX abs and rows

K Punching Bag

K/C 250m row

Skill/Strength

3 x 5 Smith Squats

K 115/115/125#

*shit haven't squatted in awhile!

C 205/255/265#

2 x 210m laps

3 x 10 Leg Press

K 90/140/160#

C 290/340/360#

1 x 20 calves on leg press

140#

2 x 10 calves on leg press

C 340/360#

K 1 x 10 mini pulses

160#

2 x 210m laps

WOD

"Good Morning, JuuuuLY"

5RFT

20 rope slams

20 KB sumo DL high pull

20 air squats

20 lunges

20 push ups

K 19:32

C 20:36

Memorial Day

I wanted to do Murph outside somewhere, but the last few days of festivities have worn me out, so I was a bit late in getting a move on today. I finally headed to Garst Mill Park with Piggy while Chad stayed back to get some stuff done.

One + Twenty7

1 mile run

27 park bench jumps

27 elevated park bench push ups

27 air squats

27 dips

27 lunges

17 kipping monkey bar pull ups/metal bar rows *It was made clear by the children that I was not welcome there and Piggy started to bark so I DNF the pull up portion!

Happy Memorial Day in this great land of the free because of the brave!

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.

RAC 'n Roll

WARM UP

Dynamic Stretches

K OHS and Snatches with "PVC"

push ups

K ball sit-ups/extensions
250 m row

SKILL/STRENGTH

Dead lift

5-3-3

K 115-135-165#
(1RM is 200# attempted 185 today just wasn't feeling it)

3-3-3-3-1

C 145-235-325-415-485# PR!

Lat Pull-downs

10-8-8

K 75-90-90#

8-8-8

C 90-120-135#

Dual Pulley Row

8-8-8-8

K 75-90-90

C 120-135-150
420 m run
Etc
DUs

K TRX Abs

K 30# kb swings American

K 20 Russian Twists

On our way down to the Synergy Room, Chad literally had an emergency evacuation he had to tend to in the men's locker room, during which, he witnessed an old man dancing naked to Frank Sinatra.

We caught up with Matt and did the WOD together. Good stuff.

WOD 
"Chief" 15 min AMRAP

5-10-15 

Pull-ups

Push ups

Air squats
Based off of Matt doing 13 rounds, I lost count (of course) but knew I was a round or two behind him, so I'm going to give our best estimate:
K 11.5 (did pull ups and push ups)
C 10.5 (did pull ups and push ups)

Also, Matt and Co. are HUGE mud run/obstacle run participants, hence their team being called, "Mud Freaks," but they have an even bigger reason to run now. Mike, one of the Mud Freaks, has a brother Chuck "Storm" Tumulak, who would do the races with them and during the last O-Race in Florence, SC, was paralyzed from the neck down during the race. You can read more about his story, purchase t-shirts, and donate to his cause here: Chuck Storm and Like the Facebook Page.