More of the Merry, Merry Month of May (and Another Birthday)!

May 10th - Mother's Day
K - Spin Class
Rope Slams
3 RDS - 10x10# wall balls, 10 sit-ups

Back strengthening floor exercises
Core Exercises

1000m row

C - Started Spin, back bothering him so...
...instead he did 1000m row, bike, lifting, core. Doesn't remember specifics.

Monday, May 11th
K - 500m Row, GRIT Strength, 500m Row
C - 30 minutes Elliptical and 30 minutes Stepper

Tuesday, May 12th
K - XTreme
C - 10 laps swim, 6 miles bike, 3 miles elliptical
      Mowed the lawn

Wednesday, May 13th - Happy 33rd Chad!
K - 4 RFT
500m row
Run 4 laps (7.5 laps = 1 mile)
29:05 *including transitions

Bike 4.1 miles
15:00

As he stated to me, he had a little trouble with his 33 year old math so instead of breaking it into three activities of 11, he broke it into three activities of 13.

C- Swam 13 Laps
Biked 13 Miles
Walked 1.3 Miles on the Treadmill

Welcome to 33 Club, Chad!

Even Some More April

Saturday, April 18

K - Run https://connect.garmin.com/modern/activity/749699288

Mowed Lawn

Danced at Big Head Todd & The Monsters

C - Bike Ride

Mowed Lawn

Sunday, April 19

Nada. Rest Day.

Monday, April 20

K - Precor AMT Elliptical - 10 min

Back Squat 5/5/5/5 @ 35/85/105/125#

Cleans (some power) @ 55/65/75/80

Push Press 3 x 5 @ 55#

Snatch Practice 22#

OHS Practice 22#

Untimed "WODs"

3 Rounds

10 wall balls 10#

5 Burpees

3 Rounds

10 AKBS 30#

10 sit-ups

2 Rounds

10 TRX Ring Rows

10 2 ct mountain climbers

Planks

Steam Room!

C - Arc for 15 minutes

Hang cleans, push presses, rowed 500m

Bicep curls, skullcrushers, rowed 500m

Ran 3 laps (7.5 laps = 1 mile)

Steam Room!

Tuesday, April 21
K - Pure Barre at Lunch
C - Nada

Wednesday, April 22
Mama's Birthday!!!
Did nothing, I felt sick/allergies. AWFUL.

Thursday, April 23
K - Rowed 1000m
Deadlifted 5/5/5/5/5/1 @ 85/105/125/145/155/175#
RDLs 5/5/5 @ 105#
Rowed 1000m
Slam balls 20@25# (highest they have)

Ran 1 lap (7.5 laps = 1 mile)
20 AS
Ran 1 lap
20 lunges
Ran 1 lap
20 sit-ups
Ran 1 lap
20 2ct mountain climbers

Steam Room!

C - 10 min Stepper
30 min Elliptical
Bench Press
Cable Crossovers
Situps
Pull-ups (Gravitron)

First Full Week of April Part 1

Monday, April 6

Both
GRIT Strength

K
Rowed 3 min

3 Rounds

10 25# slam balls

Rope Slams

C
5 min stepper

Tuesday, April 7

Both
Walked to All Sports

Slow Jogged back home

Wednesday, April 8 - Happy Rex Manning Day!

K
10 Min AMRAP

10 box jumps 20"

10 AKBS 44#

10 wall balls 10#

1 farmer's carry 35# kbs

3+ 26

1 Bear Complex @35#

Cleans (Power and Hang Power)

55/75# (no count)

Back Squat Light

5/5/5/5

55/75/85/105#

AMT Open Stride

15 minutes

00:00:56 running lap (7.5 laps = 1 Mile)

C
Elliptical 30 min

Hang Cleans 3x10 @115#

Push Press 3x10 @115#

Crossover Cables 3x10 @50#

50 sit-ups

What is it about gyms with old men who clear their throats like old judges? They are inundated with them! So annoying!

Thermal Thursday

Yo, MTV Raps!

Got another day at The RAC I didn't anticipate as my early morning flight was cancelled. Cool!

So we went in and each did our own version of lift 'n run - I focused on Chest and Back while Chad focused on Chest. I didn't run after every set, but did for the most part. If I didn't, I did mountain climbers  and even some planks instead. Then when we were done with all of that jazz, we did a WOD that Chad came up with (yay, HB)!

"Off the Cuff"
4RFT
5 ring rows
10 KB swings (30/40#)
15 wall balls (12/15#)
20 sit-ups
250m row
K 16:37
C 17:01

Then I got to pick up my prize for making it to 20 points in the Battle of the Bulge challenge: 2 45-minute personal training passes! WOOOHOO! Way more than I had expected. Wishing Chad had also earned them (he was 2 or 3 points away due to his inactive trip to Cashiers). Might check in to see how he can be added or just even pay for two of his own.

Glad we got our sweat on.

Later gators.

Cold, Dark, and Rainy...

...but we went anyway again! This time, much to our delight, it was dead; quite the antithesis of last evening. It was great. We started with a warm up of the dynamic stretches, foam rolling, and a brisk walking lap.We also ran into our friends Matthew and Gary and worked in with them for a bit, too. We capped it off with a quick WOD. My caloric burn was not very high, but that's aiiiiight.

So after we lifted - I joined in with the fellas on some triceps and then branched off and did some hanging abs and bench pressing - Chad and I did the WOD. We had already been at the gym for an hour-ish, so we had to get moving:

3RFT

250m row

25 rope slams

25 wall balls (10#/15#)

K 8:58

C 9:50

I wore my watch the whole time (minus warm up) and this is what registered:

http://connect.garmin.com/activity/408985329

Back to It

After being completely exhausted from a bad sleep on Sunday night and needing yet another morning on Tuesday and forgoing the Pub Run since I hit my head pretty hard on a door frame yesterday, we got back to it today.

Warm Up

Dyanmic Stretches
Foam Rolling

Skill/Strength

Had to listen to middle-aged blowhards talk about how in shape they are. Nauseating. Juxtaposed by an older age gent talk singing during his step class, which is so humorous and entertaining.

K
Hang Power Cleans
3/5/5/3/1
65/65/75/80/85#
*Felt Heavy Today - Collarbone RED! 

C
Bench
10/10/10/10/10
135/155/185/185/135#

250m row

WOD

"Ball,Burp,Swing"
10MIN AMRAP
10 wall balls (10#/15#) *not the best wall ball selection
10 burpees
10 American KB swings (30#/40#)
K 5 + 7
C 4 + 13

Big Fish

With Owner/Coach Jim Fischer

So we hadn't worked out since Monday - I've been extremely tired and our busy work schedules and getting ready for Erie cramped our style a little more as well.

But before we came up, we contacted a couple of boxes here in Erie about dropping in. My sister, Em, had gone to 3 Ring/CrossFit814 last week for it's grand opening and had also heard there was a box at Nautilus and found out it was called Big Fish. Then there's the original box, FBO, as well, but we ended up going with Big Fish yesterday since Emmy lives close to Nautilus and she wanted to try out a new one with someone; plus it was a Team WOD day, which is a great thing for a newbie to try out!

Jim Fischer, as pictured here, is a really wonderful guy. He's passionate about CrossFit and the idea of community and fitness. He didn't charge us a drop-in fee and made us feel right at home. He has 6 certifications himself, has 4 coaches, and between all of them they have 23 certifications.

The facility is pretty new and very well done. It's within another gym, something similar to the RAC, but much smaller, and the box area is actually where racquetball courts used to be.

Chad and I were put on a team with Drew and Travis, "two young studs" according to Jim. We had a great time plowing through the WOD together. Emmy was on another team with some other guys and seemed to have fun doing so as well.

Boy did we SWEAT. It was a good one!
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Here's what we had to achieve collectively as a team:

Buy In 
200 Du's/ 600 Single's

WOD
200 Air Squats
300 Ab Mats
200 HR Push Ups
300 Plate Press "45-25"

Cash Out 
Rude Karen X2 
300 Wall Ball's
Must do at least 25 Un-Broken or all Member's must run 400 M

During the WOD, at least 1 Team Member must be running a 400 M Run & 1 team member running 200m w/ a med Ball
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We had an absolute blast and are looking forward to the next time. Many thanks to everyone for a great time at a great place!

The 4th of July Crew