5k Run/Row
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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12 comments:
I'm embarrased to say that I did the run at 30:20. Since the only physical activity I've ever been decent at has been running, I was hoping to have a more impressive time. However, here are my attempts at excuses:
1. Picked a hilly course
2. I've never been a sprinter; I like long-distance at a comfortable pace
3. 1st time taking both kiddos for a run (besides my warm-up jogs to D's house)
All in all, though, it felt great to go for a run again.
GM
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
5 x 3 x 230
PC
5 x 3 x 190
SU x 150
DU x 45
SU x 150
ab twist: 100 x 7.5
abmat x 38
Don't beat youself up. Perhaps it has to do with how much muscle gain you have had. Have you ever seen a body builder be a great runner? Not too often. You are doing great michelle.
...
We are waiting for the Dr to give the ok for Dennis to come home. His fever finally broke so we may get lucky. Though he is still unable to really eat anything.
If he gets home today, I may come do the 5K row after I get the kiddos in bed.
Hey TM
hope Dennis is feeling ok
TM if you need anything... or help with anything feel free to give me a call or a message on here. I hope Dennis starts feeling better.
Michelle, great job on the run! I did the row and for good reason, I would have needed a sun dial to time myself on a 5K :) You are making great gains in a short amount of time and as you become more comfortable with the lifts you will keep improving! Again, Great Job!
Oh yeah my time on the 5K was 32:54
Gals,
You're all so encouraging! TM, sorry to hear about Dennis...how long has he been in the hospital? Jess, I'm so glad you're around so D has someone at her level to push her. Yeah!
Ok I did ALT cause I needed a god muscle fatigue workout.
TIME:11:43
65lbs CLEANS
dipe with feet elevated, whereas i used to do them with my feet on the floor.
Did some PU work and feel like im almost there.
Just trying to figure out how to strenghten my back more to do PU and like you said D i think ill start rowing more for that.
JESS! next time your there youll have to put me threw your ab workout.
2-position snatch (floor, mid-hang) - 60% x 4 sets(41#)
Snatch balance - heavy single; 85% of single x 1 x 2(31#)
*Just getting familiar with these lifts so going light working on technique.
WPU 5x5x10
Elizabeth: 75# jumping ring dips 7:30
*next time I'll use 85# like Jess.
Michelle I'm jealous that you even enjoy running let alone able to do it pushing a stroller and up hills!
TM we miss you here... hope Dennis is doing better.
After seeing the Marines post a 6 round max on the Cindy on 'roids WOD I had to give it a go.
20min max rounds- 15 pull up, 30 push up & 45 squats
7 rounds + 15 pull ups & 17 push ups
Tim!! I have been wondering how you are doing. I'm glad to see you are still kicking butt on the wods. Tell the family hello for me.
Hey Nat great job on your Liz today! I usually go in the mornings around 9-930 and I have started doing the strength workouts in the afternoon so if you are there around that time then we can do some abs... if not feel free to tackle it on your own sometime... I listed it below
Spartan Abs- 3 RDS for time
(I would start out with one for about a month 3x a week, then the next month add another round and so forth till you can do all three)
30 Knee Raises
30 KB Swings
30 Leg Raises
30 Rocky Sit Ups
30 Crunches
30 Flutter Kicks (4 Count)
30 Scissor Kicks (4 Count)
30 Russian Twist
30 Toe Touches
30 Sec Side Plank (Both Sides)
30 KB Deadlifts
Have FUN!
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