Run

ran 2 miles

WOD Today

Warm Up

Max rounds in 20 minutes:

95# Thrusters x5
95# Hanging Cleans x 7
95# SDHP x10

5 rounds

I was very tired doing this...Workout was at noon and I had not eaten much or very well. Still shaking 30 minutes later

Friday Gym Workout

CFWUX3

Squats 3x5x205
BP 2x5-185
Incline DB #55 3x10
Pullups 7,7,7
DB Press 30# 3x10
Up Rows 105# 3x4
Curls
Tris

Ski

XC Ski at Fanshawe with Tammy for about 45 minutes

Todays Workout

Spin for 30 minutes...intervals
12 pullups
20 Pushups

Catch Up Post

Two days of XC skiing in Muskoka and a day of skiing here in London. 45 minutes per session.

cycling

Cycled for 56:23

Inspired by Gym Jones

New Warm Up

10 two hand KB
10 one hand KB
10 single count cleans
Dragon Walk
Dragon Walk with weight
10 weighted Squats
10 Cossacks with weight
10 KB snatches
10 box jumps
10 snatches


For time:
Four rounds
95# snatches x 12 (used 75#)
12 Box Jumps
Time: 7:55:88

Today

Cycle 40 minutes

Friday Dec 12

Squat Warm Ups

5 sets of squats
185#x 3 sets, 205x 2 sets

Cycling

Cycled for 35 minutes

Misc Workout

10 min on stair climber
10 min on rowing erg
5 minutes on spin cycle

5:00 Minutes of KB swings-100 swings

Curls for the girls

Cycle

Spin bike
28 minutes

Cindy

CFWUX3

As many rounds in 20 minutes of:

5 pullups
10 pushups
15 squats

16 rounds

Cycling Starts

Spin cycle for 20 minutes

Lifting Workout

Mr Joshua

CFWUX3

5 rounds for time

run 400m
30 gluteham situps (regular situps)
15 225# deadlifts-did 200#x10

Time- 27 minutes
This is a good workout...once you do the deadlifts...running doesn't seem too fun.

November 26th

30 minutes on elliptical trainer...been sick lately.

Friday Workout

CFWUx3-low pullups

On the minute, max pullups until fatigued and unable to answer the clock

11 minutes

300

CFWUx3

25 pullups
50 135# dead lifts
50 pushups
50 box jumps
50 knees to elbows
50 kb swings 50#
25 pullups

21:42

Run

22 minute run

Friday

I did something....? Worked out at the Army Base

Michael
3 rounds for time
Run 800m
50 situps
50 back ext.

Deer Hunting with Nurse's...skunked again.

Run

Ran 35 minutes after work...felt pretty good.

Made this up

CFWUX3

Five Rounds:

3:00 min of rowing
10 BP 135#

Running

Ran yesteday 30 minutes and today for halloween for 29 minutes

Helen

CFWUX3

Helen-15:22

Barbara

CFWUx3

Barbara:
5 Rounds for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Had to really scale it down but did it.

Finished with some curls

Catching Up

I worked out Monday, Tuesday, Wed, Thur and Friday...felt good too. In Chicago on Thursday and Friday I did a CF workout and a ellipitcal workout. No workout on Sat or Sunday.

CFing again

CFWUx3

Max rounds in 20 minutes

5 75# thrusters
7 hang cleans
10 SDHP

9 rounds maybe more

Run

Run 25 minutes

Yesterday

CFWUX#

Lynne
5 rounds

BP x 155
max pullups

10 all sets but last 7
7 reps each set
just glad to do it

Let's try something different...

Today I tried something different. Something I hadn't done in a long time.... I exercised! Wow! It was exhilarating! You know once you start it's not so hard...and it's kinda fun. You just need to take that first step out the door....

Ran for 25 minutes.

Running

Ran for 10 km
53:52
Running is just hard for me...I"m not sure if I should be happy with that time at my age and based on my current training.

Run

Ran for 28 minutes

Filthy Fifty

Yeah

Worked out...finally

CFWUx3

10 minutes rowing

curls

some exercises with Sam at the base.

Just getting over flu

Ran for 30+ minutes or so...felt good after a few days off

Flu Bug

I got 5 minutes into a run and came home. Not feeling well.

Sunday and Monday

Sunday
Rode my bike for 1 hour and 15 minutes...about 27 km

Monday
Ran for 38 minutes

Friday Workout-Not

went to Knights Game

SEAL Workout Thursday night

CFWUX3

100 OHS with 65#

2:00 rounds of 3 burpees and 7 wall balls.

Do as many rounds as needed to complete 100 OHS

8 rounds

Running

Run 25 minutes or so...

The Chief

CFWUx3

Five rounds of

3:00 minute intervals of
3 cleans @ 135#
6 pushups
9 squats
max rounds in three minute round

Rest one minute and repeat four more times.

Fight Gone Bad

CFWUx3

Some muscle head in Beaver Hall tonight...weenie!!

Fight Gone Bad
Not as prescribed but still a good effort. I had a bit left and didn't keep score but I felt like I had a very good workout.

Trail Run

Had a good breakfast and some water this morning. Then went for a run and I felt good. Didn't drink last night either...might have helped.

50 minutes of running non stop!

Linda

Warmed up with weights

225# Dead Lift
185 Squats
155# Bench Press

10-9-8-7-6-5-4-3-2-1

I think I was supposed to do cleans instead of squats.

Powerplay 89

Ran 25 minutes to Western Fair

CFWUx3

5 sets of 5 reps of BP at 185#
Pullups
lunges with med ball
50 KB swings

I worked out at the Powerplay 89 gym at western fair arena...I figured that I'm already there for hours a day I might as well work out. While I was working out the guy that was a personal trainer asked me what kind of workouts I was doing. I thought he was maybe a gym meat head but it turned out he recognized the CFWU and was an avid Crossfitter himself for the past two years. He also played football at Western which was kinda cool....

Abbreviated SEAL Workout

CFWUX3
30-20-10
65# Thrusters
30 situps

New Workouts

Thursday-Run-felt good!!
Saturday- 45 minute bike ride

Catching Up

Tuesday-Run 25 minutes
Wednesday-normal weights routine

Jack is in AA Jr. Knights tryouts. I have taken off work early every day to get home and take him to the tryouts. He's made it through the first set of tryouts but tomorrow's workout is the big test. Keep your fingers crossed!! Could be a sad boy if things don't go right. It'll be close.

Cycling

Went for a one hour ride.

Run, PT

Ran to base and then did 1-2-3 pyramid of pullups, pushups and situps...up to 7 and back down-ran home

Run

Ran home from soccer...took 29 minutes

Today's WOD

CFWUx2

30x30# DB MP
40 Pullups
50 2 pood KB swings
60 situps
70 Burpees

Time 23:39

Not sure how that time is but it was a decent workout.

Need I say more....WOD

Double workout

Run for 25 minutes at a comfortable pace

Pyramid Pullups, pushups, situps-1-2-3
Pyramid to 6 and back down

Squeezed one in....

Ran after the kids hockey tonight.... 21:00 I felt fast...don't know if I was fast but I felt fast...this weekend I'm going on a canoe trip...with Sammy

Two days to report

Tammy and I went to Blue Mountain yesterday and we cycled for 2.5 hours. Today I returned home and did a 32 minute run.

Football Camp Again

Helen

Helen Long

Run around the block at work
21 KB swings
12 Pullups
Three rounds for time

21:30

Tempo Run

Scott's Loop
29:56
HR ending at around 165

Lynne

Max reps in 5 rounds of Body weight bp and pullups

BP- 10-10-10-10-7
Plups-10-10-8-8-6

Running in Bala

Seems to be a consistent theme...drink, no exercise, wait a day...exercise

Ran today for about 1:20...really tired at the end in spite of good pre run hydration and diet...afterwards I've been having the trots...in waves.

Speed Workout

Warmup
5x800m 3:40 splits
cool down

Helen

Helen as prescribed
12:32

Chi Running

Nice easy run home...35 minutes.

Good old fashioned weights

I did a good old fashioned weight routine

Run

Ran for 45 minutes. Didn't feel too bad considering I was boozing last night.

33

CFWUx3

3 rounds for time:

33 burpees
33 thrusters #65
33 pullups
run 1 mile

Not a prayer!!

3 rounds:

20 burpees
20 thrusters
15 pullups
run half mile

33 minutes

Tempo Run

distance unknown time 34:30

Yesterday but today is off-Speed

Run

1.5 mile warm up

800 m x 5 with 2:00 rest
each rep was around 3:40-45-don't laugh
run/walk/rest on the way home

WOD

CFWUx3

Row 2000m for time10:52

Long Run-for me anyway

30 minutes pickup BBall with Jack

Run 6 miles 1:03:00

It was very hot and humid and last night I had about 8 beers...I did eat well today and yesterday though.

Catching Up

I ran every day since my last post...including that day...I did not run or work out yesterday though.

Today,

Weighted Plups wiht 50#

1-1-1-1-1

Bench Press

#185
5-5-5-5-5

Curls

Parkour

The kids created an obstacle course and they've been trying to get mo to run it. Today I did and it was fun but hard...My time was faster but my recovery was much slower than theirs. Today I'll try and get a run in too...back to weights and metcon next week when I'm in London.

Run

Ran today for 35 minutes...felt better than expected.

In Bala

ran once
back at it tomorrow

SEAL WOD

CFWUx2

This was tough:
Run 1 mile

Five rounds holding 35# DB
10 squat cleans
15 pushup rows
20 Thrusters

Run 1 mile

I had to adjust the above and didn't quite run a mile

31 minutes

Run

Run for 30 minutes...felt tired compared to the other day...maybe the hydration levels were the problem?

WOD

CFWUx3

45 Dunders
45 115# cleans
45 dips
45 16kg kb swings
45 Dunders

16:30 min

Run

Run for 47 minutes

WOD

CFWUx3
Three Rounds

Run 800m
21 KB Swings @ 24 Kg
21 135# BP
12 Pullups

21 Minutes

SEAL

135# Squats 5x5
225# Squats 5x3
285# Squats 5x1

Running Cals

Run 11:00

3 Rounds:
10 Pullups
25 Pushups
25 5 knees to elbows 20 situps
25 squats

Run 11:00
Total time: 34 minutes

Run

Run 25 minutes...back into it after a weekend of drinkin in Muskoka

WOD

CFWU x3

50 situps
50 double unders
50 situps
50 lunges
50 situps
50 burpees
50 situps

mixed up the situps with various abs and the double unders were combined with singles but I basically did three times as many single unders for each du...hard to keep track though

19:11

Run

I'm just getting into it again after being sick...

Ran Scott's loop and felt all right.

30:10

Run

Run 5 miles
49:00

3 on 3 Road Hockey Team

Short on Time Run

Run 20minutes out to soccer fields and back.

Yesterday Angie

Angie
25 minutes
had to do some jumping Pullups

Speed

Run 1 mile

4x quarter miles with rest between

Run Home

yesterday

I did an old fashioned workout yesterday.

3 sets of this
3 sets of that
10 reps etc etc from exercise to exercise

Hey, random, surprise the muscles...I was sleepy so it was easy.

Run

Run walk for 55 minutes...34 degrees and humid...walked longer than expected on last little stretch..

Friday Yoga

one hour hot yoga class

Run

Run for 5.5 km approx...

Navy SEAL workout

cfwux2

"Frannie"

21 - 15 - 9

Thrusters (65lbs)
Pull ups

5:30

Followed by:

50 - 40 - 30 - 20 - 10

Double unders (or standard jump rope x 3)I did x 2 instead
Sit ups

Run

Team Photo Courtesy of Michael Sheffar

Run 25 minutes

WOD

CFWUx3

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Used 115 lbs and substituted twice as many single unders

10:30

Lynne

Max Body Weight BP
Max Pullups

NO time limit

BP-15-11-10-8-6
Plups-17-15-12-10-8

Yoga and Running

60 minute class
Raun 3.5 KM when I got home...achilles feels better but didn't want to risk it.