Murph

What a great experience to do this workout with such a great bunch of guys. It was very fun being part of this group of athletes. It seemed like there was some real energy propelling everyone forward. I finished in 43:20 and was very happy with my time. I think the last time I did this it took me 47:00. But that time I did sit ups instead of squats.

The workout

Jeff was a great workout partner. It really is more intense to work out with someone else....keeps you going.

My first group workout with coach Dave...

These shots are just from the warm up....! It was hot! Murph is gonna kick my ass on Thursday.


CFWUX3
4 Rounds for time:

50 M overhead lunges with 45 lb bar
21 burpees

I couldn't resist it...I had to do her...Fran

CFWUx2

Fran 7:46...jumped for a couple of the pull ups

Taper

Today I did the CFWU...

It really feels weird to have had such easy days recently.... I miss the intensity and want to do something hard...

Testing continues....light day

CFWU
Dips-34 reps

Then pullups x10
dips x 10
miscellaneous dips and pullups

Testing Continues.....

A little warm up, followed by:

400 m run-1:23:29
1 mile run-6:32:44

I felt like my lungs were bleeding at the end of the mile. I thought I might break six minutes but my mind gave way....

Testing Begins..."this is my before picture..."

CFWU x 2

Pullups with 1/3 bodyweight for one rep->did two

Thrusters with 85# for 45 reps->not even close-20

Power Snatch for 50% BW one rep-did it

Thrusters for 7 more reps....keep on going see what else you can do

20 pullups->did it...yahoo!

Handstand against the wall for 30 seconds

Lifting Heavy (for me...)

After one set of CFWU:

Cleans-warm up, 135x2, 155x2, 175x1, 185x1
Bench Press-warm up, 185x1, 205x1, 215x1, 225x1, 240x1
Press-warm up, 95x1, 115x1, 125x1

Soccer, Soccer, Soccer

This weekend was spent going to soccer games. I attended three games in Ancaster on Saturday with Jack. Today we went to watch Sam's team in the finals of the Woodstock Tournament. The team did very well and finished in the finals against Woodstock, losing 4-3 in overtime.

My other awesome kid! SAM

I got a new camera and it seemed that Jack was getting all the photographic attention....This cute guy deserves a little screen play too!!

Couldn't catch my breath

Worked out with Dave tonight.

CFWU x 2

3 Rounds for time:

30 ball slams
200 skips
30 box jumps
30 thrusters

25:27

middle round I only did 20-100-20-20 BUT....I did a fourth round of 10-100-10-10

Tough fitting in the workouts...

Did 25 minute run during the warmup at the soccer game tonight. Meeting Dave tomorrow night so I imagine I'll pay the price for inactivity.

Jack has a big day at the Regional Track Finals

Jack had a big day at TD Waterhouse Stadium today. He ran the first race of the day, 1500m, and had a second place finish with a time of 5:27. Not bad for a 11 year old? Then later in the day he ran the 800 m. Placed first with a time of 2:38 (ran anchor in the 4x100 the race before). Way to go Jack...!!! This meet had 100 schools represented. Each school sent their two best to the regional and this meet was the two best from the regionals.

Go Jack Go

Soccer Night in Canada

Turned out to be a rest day. We drove to Guelph for a soccer game and I forgot my workout clothes in London. I'll have to make it up tomorrow....

Diane

CFWU-did some advanced moves i.e. 30 V Ups, 45 lb overhead squats, knees to elbows etc

165# Deadlift and HSPU - 21-15-9

Ended up doing Dumb Bell Overhead Presses but I did try the HSPU's and squeezed a few out.

Then worked on L-sits, handstands and curls

Do the Mash...

Today I wasn't sure what I wanted to do. All I know is coach Dave said do it hard. So I decided to just work hard for 20 minutes, after I did the CFWU. So I started running and exercising:

Run around the soccer field
25 Sit Ups
Run around the soccer field
25 Push Ups
run around
25 pullups
run around
25 Dips
run around
25 squats
run around
25 wall balls
run around
throw wall ball length of field in as few shots as possible
sprint 2x100
run around