Workout with Dave

Warm up Sets
Deadlift:

265x3x5

Press:

Warm up sets

115x3x5

Running Workout

Run Warm Up

10x quarter miles
Fastest 1:30-1:50 slowest

Linda

Tonight's workout was very challenging and hard. My technique and grip strength on the deadlifts was a real killer.

CFWUx2

Linda:

225# Deadlift
155# Bench Press
105# Cleans

10-9-8-7-6-5-4-3-2-1 reps for time

30:10

It's amazing how your mind plays tricks on you during a challenge like this. No one was in the gym and I was trying to convince myself to lower the weight..skip sets etc.

Fran

CFWU x 3
new leg/hip stretches

Fran
used 85# bar

7:10

Run workout with Dave

CFWUx2
Then some special hip and leg stretches

5 KM for time

24:50

I'm very frustrated with my running right now because I know how fast I have run in the past and I'm just not there now... Starting to feel like age is catching up with me.

My rings have arrived!!!

I worked the new rings into my warm up. Did some dips, pushups and muscle ups.

CFWUx3

150 Burpees for time-19:40

Squats

Warm Up Sets
235x5
235x5
235x5
245x5
245x5

The first few sets felt pretty good. As I continued I could tell my form was suffering a bit...not because of strength but technique.

50 situps
50 pushups
15 pullups

Off to soccer....

Trip to Long Point...no exercise until Sunday

CFWU x2 (after run)

Run 30 minutes...16-18 minutes of fartlek

The running is a challenge but I'm going to push through and see what happens.

Helen only different?

CFWUx3 easy pullups

Helen:

Four rounds for time:

800 m run
21 KB swings
12 pullups

partitioned pullups except last two rounds

29:40

It felt good. I still don't know how I'm gonna run a marathon when 800 m is so awful.

CFWUx3

21-15-9

Two armed KB cleans #55
Dips

Had to partition the dips and last set of cleans was one arm at a time.

Simple looking workout but it was good!

Time 14:??

Run training begins and a trip to Kingston

Just got back from a run and the kids want to play!!! Give me a minute....

Saw Fort Henry and RMC...Sam was very excited.

Workout with Steve

CFWU x 3 (mod for less pull ups)

Pull Ups1-1-1-1-1-1-1

45-70-Jack-Jack-Jack-Jack-Jack

400m
15x45lbs Swings
25 20 inch box jumps
800m15x45lbs Swings
25 20 inch box jumps1200m
15x45lbs Swings25 20 inch box jumps
1200m
15x45lbs Swings
25 20 inch box jumps
800m
15x45lbs Swings
25 20 inch box jumps
400m
12x45lbs Swings
25 20 inch box jumps

Tough Workout

CFWUx2 easy on pullups

4 rounds for time:

800 m
20 pullups
20 burpees

time : 31:32

Run Training Begins

July 13th
Ran 5 km at Sandbanks Provincial Park 25:54

July 14th
Ran 10x400m
they were probably shorter than 400 m but good workout anyway.

Workout with Dave

Tonight I took the soccer kids through CFWUx3. I was being selfish because I had to work with Dave right afterwards.

WOD:

3 x35# KB snatches per arm
5 x15# Ball Slams
7 x1.5pood KB swings

How many rounds in 20 minutes? 14

Talking about doing a marathon in october or november....Dave's confident we can follow Crossfit workouts and add in some training for running and be fine....We'll see???

Photo Day at Elsie Perrin Williams Estate

The above photo was taken with a telephoto lens I'm considering to buy. It has it's advantage.

Today I ran home from soccer...22:48

Tabata

CFWU x 3..easy on pullups though

Tabata Sumo Deadlife high pull, 45#-10
Squats-20
Pullups-3
Push-ups-7
sit ups-7
one minute rest between sets.

Cindy

CFWUx3

18 Rounds in 20 Minutes
almost squeezed out another round...ran out of time

Workouts at the cottage

I had to make due with what I had in the area. Water, swimming, kayaking...it was fun and a nice dimension to Crossfit.

CFWUx3

Kayak 500 m

50 Squat Jumps

25 Ring Pullups

14:14

Another day:

Swim 50 M

25 Pushups

10 rounds