100 Burpees

So we worked out Monday AM, had company coming Tuesday so we woke up early and finished whatever cleaning and tidying we hadn't accomplished previously, and were here to greet them upon their arrival Tuesday evening. Didn't sleep well or enough on Tuesday night, so Wednesday AM was out of the question, and after a day of work, the exhaustion had its grip on us. Thursday AM it is...or it was. Chad was up working on work 'til 11:30 last night and had been gung ho on going to the gym, but when I came down to get him, he was too tired. So, I took matters into my own hands without going to the gym: I did 100 Burpees for Time in our kitchen. I threw on my Pandora and used my Pocket WOD App Timer.

Here's the breakdown:

31 2:17 *Did these on May 8 and May 13 for our Birthday Burpees and I beat both times 2:30/2:32! I did both of those sets after a workout vs. this being the only workout.
50 3:57 Halfway there!

100 8:29 DONE!

Tomorrow is a must. Also hoping to get my run on in the KEYS!!!! Did I mention we leave for KW in 3 days!? Probably should have been better with workouts and diets, but we have had A LOT going on that proved to make it difficult. And really, this isn't just a lame excuse, either. However, I'm sure working out would have helped curb the stress and emotions, but it is what it is. We can only go up. We haven't given up. We won't give up. This is our life.

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!

Walkin'

Had a slow moving morning, but finally got ourselves dressed to go for a run on the greenway. Once we got there, however, we ended up talking and walking while having one of the best conversations we have had in a long time. The only bad thing about it was the awkward sunburn since I didn't put sunscreen on because we left around 10am and I figured I'd only be exposed for 30 minutes, not 2+ hours.

We did end up walking nearly 7 miles, so we certainly got our sweat on. We then rewarded ourselves with Smoothie King.

Not the most strenuous of workouts, but we got out there and enjoyed the beautiful day!

Bring 'Em Out

Got a bit of a late start this AM and didn't have much of a plan, so we went with back exercises. For some reason, I had TI's  "Bring 'Em Out" in my head, but I can't say we total brought it out.

Skill/Strength

Iso-Lateral Front Lat Pulldown
K 4 x 10
35/40/45/50 (# ea arm)
C 3 x 10, 1 x  8
70/85/90/95 (# ea arm)

Dual Pulley Lat Pulldown
K 3 x 10
75/90/95#
C 3 x 10
120/135/140#

Dual Pulley Row
K 3 x 10
75/90/90#
C 3 x 10
135/135/120#

WOD

EMOM 2 minutes
3 Bench (65/135#)
3 Hang Power Clean
3 Push Press

This was supposed to be for 10 minutes, but it really was an awkward WOD and our hands were killing us. It was also pretty late and we had to get going in order to get home and shower and be ready for work when we should be. Excuses? Yes. Are we done? No. I didn't feel like we did enough, so hoping we'll come up with a WOD to do after work today. We did take Piggy for a little spin around the complex when we got home, too.

Should be back later with more...

Put It Down

So we haven't really done anything active since Friday other than walk our dog, so we absolutely had to make it to the gym this morning.

At any rate, we could have gotten our booties in gear to keep some of the stress and anxiety at bay, but we chose to eat and drink instead. Hence, we had to turn it up today. Jeremih's "Down On Me" was playing when we started in our our warm ups.

Warm Up

Dynamic Stretching
K DUs
C Row

Skill/Strength

K Back Squat
5/5/5/5/3/1/1
45/65/75/95/115/135/145/155 PR!
*need to work on form - shift weight on way up and stay on heels more

C Inverted Leg Press
4 X 8 @ 600#
4 x 10 @ 400# calf raises

WODs

"Hackie"
Row 1000m (10 blotter)
50 AS
30 Push Ups
C 8:18
K 8:31 *including 10 sec to get phone for time

"It Takes Two"
2 laps (2 laps = approx 1/4 mi)
20 DB snatches
2 laps
20 bicep curls
2 laps
20 dips
2 laps
K 14:03
C 14:32

Definitely got our sweat on!

Cheers!

Lefty Williams 8/16/13

Placeholder.

Story coming soon.

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