The workings of a bipolar mind.

30 Wall Ball #20/#14
300 meter row
30 box jumps 24?/20?
30 KB Swings #53/#35
30 DB Push Press #45/#25
30 Deadlifts #225/#135

Time: 20:40
Kane’s time: 12:22

Kane came down to MM Crossfit tonight and tried out a workout with me. Lots of fun. Of course he totally kicked ass. I wasn’t even about to try and keep up with him.

**I used the lighter weights except with db push presses, someone had the 25#’s so I used 20 instead. Believe me, not complaining.**

Today was the 10k….my thoughts…………**** that! I ran 5k instead. I still don’t like running but I did shave 13 seconds off from my last time. I even walked a few steps. I was having a little bit of a side ache this time. My legs and ass felt like lead. Just didn’t want to move.

Tuesday 090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

I did 9 rounds with 65lbs. After resting a while, I felt pretty good so I tried it again…this time 7 rounds with 75lbs. Not too shabby eh?

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds!!

Not too shabby considering my legs were toast from yesterday.

Done with day 4 of my rest day. Hit the gym for light legs and cardio:

Walking lunges ~ 40 bb (these are about the only exercises that don’t bother my back at all)
Single leg squats ~ (hack - 20lbs; kept it really light because these will bug my back)
Yes/No machines ~ 100/115/130 (aka good girl/bad girl machines)
Seated ham curls ~ 70/65/60
Seated ext ~ 90/85/80

Deadmill ~ 20 minutes

Oh, and please don’t stare at me. It really does make me uncomfortable.

Supposed to be a rest day but 4 days of rest is too long. Didn’t go to crossfit today because the WOD would kill my back again:

Saturday 090725

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Instead went to my gym, hit chest and triceps….really light with only 3 exercises for each. I mainly wanted to get in some cardio. Did 30 minutes split between the stairmill and the treadmill.

Actually, I kinda miss my gym workouts.

3 rounds:

Row 20 cal
20 push press 55
20 box jumps
20 SDHP 55 (sumo deadlift high pull)
20 Wall ball 14

1 min rest between rounds record total time with rest.

Round 1: 9:54
Round 2: 23:43
Round 3: 38:06 (total time)

Had to do rocket balls, back was killing me. No more workouts for the week. Maybe Saturday if it feels better.

Deadlift 1-1-1-1-1-1-1 reps

185lbs

Yep, that’s right. My one rep max went up 10lbs. Although I think it has more to do with being warn out the last time I did them. Tried to hit 190 but that extra 5lbs may as well have been 100lbs.

Threw in some Bulgarian split squats and single leg hamstring bridges with 25lbs at the end just to get more work in. These max days feel closer to rest days sometimes.

**Susie got 240** 

Okay fan club. I ran my first 5k today. I don’t think I did too bad either. 32:13  I only stopped once to tie my shoes (I swear, they really were untied) and I kept on going. We had to run around this never ending block 3 and a quarter times. Tied my shoes during the second. Thought about walking on the end of my 2nd but couldn’t because Chongo was coming up behind me, so I just kept going. Third lap my thighs and hammies were burning but Chongo already lapped me once, I wasn’t going to let him do it again. Beside I was almost there. I thought, I have to do this for my girls……but that wasn’t really helping to motivate me. So I thought about our branch manager.

He rolled his atv this weekend at Carnegie. With no one around he had to walk to get help..with a broken ankle, 8 broken ribs, a broken clavicle and a punctured lung….he walked for over an hour to help. They had to helivac him to the hospital. He’s okay now but if this man could do this…..I can run 5 ****ing k in good health. So I quit my bitching and just kept going.

80 Double Unders or 160 Regular (did 160)
8 KB Swings 35#
8 Pull Ups (jump)
8 Flurpees (see video)
8 Knees to Elbow raises (leg raises)
8 Push Ups
8 Rocket Balls (wallballs but let them drop)
8 Deadlifts 115#

4 rounds for time: 30:15

My son doing flurpees: