Yoga and Running

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

Helen

Helen at Steve's

CFWU x 2

Run 400 m
21 KB swings 24 kgs
12 Pullups

12:31

Longest run in two years...!!

my right calf is sore and my left hip flexor is tired...
Ran 66 minutes today with two one minute breaks where I walked

Rest Day

Went to the Gus Macker. The kids had very good success today.

Crossfit Workout

CFWUx2

Row 1000m
25 Burpees
Row 750m
50 Burpees
Row 500m
25 Burpees
10 jumps
10 pushups
10jumps
10 Burpees

35 minutes

Wednesday & Thursday

Run 4 miles yesterday in 35 minutes or so
Run 25 minutes today

Tuesday

CFWU x 2

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Dips
Weighted Pull-ups, 30 reps
25 35#DB Push Presses

14:30ish

More weekend shots

Long Weekend...Partying

Running Workouts

I'm behind in my posting...
Wednesday CF workout???what was it?
Thursday and Friday off
Saturday-Run in Bala 32 minutes
Sunday-off
Monday-Run 5 miles 45 minutes

Livestrong Day Workout

Run 20 minutes.
Fronts of my lower legs were sore/tired.... Felt like I was clip clopping today while I ran too....

Livestrong Day!!

SPM celebrated Livestrong Day with a cancer fighting lunch... Here is dessert!!

Steve's prescribes a workout

Warm up

1,2,3,4 reps per round progressive...max rounds in 20 minutes

1.5 pood SDHP
Pullups
pushups
situps

14 Rounds

Longest Run yet

Ran 10 km-58:00

Hot Yoga

yesterday I did a one hour hot yoga class. It was a very cool experience...pardon the pun!

Squats and BP

Squats

5x5x265

Bench Press

5x5x185

Random Run

3.8 miles
ran about 30 minutes

My favourite Youtube video

http://www.youtube.com/watch?v=fW7Z1N0PE-s

Kelly Mod

CFWUx3

150 skips
30 20 " box jumps
30 25# wall balls
5 rounds
29:36

Coach Steve

Run

Run Scott's Loop
30:26

Burpees

CFWUx3

50 Burpees in 6:24

Run 4 Mile Loop

Run 35:51