Still Away From Home

I feel strange getting good workouts in when I'm not home... or maybe just not at my own place.

7 mile run.

Lazy circuit

No warm-up no finisher.

WoD:
     5x
    :30 push-ups
     :30 in-and-outs
     :30 rows
     :30 squats

Pyramids and runs

WoD:
     3 mile run ~24 mins

Finisher:
     Push-up/row pyramid to 10

Run and mahlers

Warm-up:
  Active stretch
 2 x 60s wall handstands

WoD:
  6 mile hill run

Finisher:
   Mahlers
      6 minutes, 30s on 30s rest

CF WoD "Lynne" 110920

Warm-up:
 Cross fit warm-up
 2 x 60 sec wall handstands

WoD:
 

Set	1	2	3	4	5
Bench Press (185lbs)	15	11	10	12	12
Pull-ups	11	9	8	8	8

Finisher:
   1 round (3 mins) 30-30-30
   25 ab wheel rolls
   10 wrist rolls (3 1/2 ft rope; 5lb weight)

Steve's Circuit

Warm-up:
 Cross fit warm-up
 
WoD:
  5x
     20 Swings (50lb kbell)
     20 Push-ups
     20 4-count Mountain Climbers
     20 Cleans (50lb kbell; 10R, 10L)
     20 Ring Rows
     20 Squat Thrusts
  60 second rest

Set	1	2	3	4	5
Time	3:23	3:45	4:26	4:58	4:45

Finisher:
   Static and dynamic arm stretches



I've determined my weakest point is my forearm endurance.

Away from home

Warm-up:
  Active stretch

WoD:
  5 mile run, untimed


Finisher:
   50 double unders
   50 push-ups

Friz

Ultimate frisbee pick-up at BU. Haven't thrown in forever; my shoulder is sore.

Cards 10... again

Warm-up:
  Cross fit warm-up

WoD:
  Deck of cards. No jokers. 10 exercises per card.
 
   Spades - Squats
   Hearts - Push-ups
   Clubs - Ring rows
   Diamonds - Hanging crunches

14:24

Cards 10

Warm-up:
  Active Stretch

WoD:
  Deck of cards. No jokers. 10 exercises per card.
  
   Spades - Squats
   Hearts - Push-ups
   Clubs - Ring rows
   Diamonds - Hanging crunches

17:45

Timed Circuit

Warm-up:
 Cross fit warm-up

WoD:
  30 seconds each exercise; one minute rest after sets

	1	2	3	4	5
Swing (50lb)	20	21	15	17	16
Burpee	11	11	10	10	11
Thruster (75lb)	12	8	5	7	5
Horizontal Rows (rings)	15	16	17	12	20

Finisher:
   Insanity Cardio cool down stretch

Flood Day Ride

12 mile easy bike ride to explore the flooded areas

Pull-ups and Squats

Warm-up:
 Cross fit warm-up
 2 x 60s wall handstands

WoD:
  For time:
       12 ring pull-ups
       75 squats
        x 3
  5:06


Finisher:
   10 row muscle-ups*
   25 full extensions on the ab wheel
   5 minutes 3-hit combos on the heavy bag
   25 full extensions on the ab wheel
  10 row muscle-ups*




*can't do real muscle-ups yet

Thrusters and Boxing

Warm-up:
 Cross fit warm-up

WoD:
  Thrusters 3-3-3-3-3-3-3 @ 125lbs

Finisher:
   2x
   5 minutes 3-hit combos on the heavy bag
   25 full extensions on the ab wheel