Thursday, September 23, 2010
And now a word from our sponsors . .
The Bodysnatchers
200 m run
10 body busters
3 rnds
time 10:30
7 minutes in heaven
time 7:42
Body busters were not as bad as anticipated. If my arms would have held up longer for the dead hang pull ups, they would have been much easier. The alternative was first kipping and then jumping pull ups. Kipping took too much time for me to get a rhythm.
Enjoy the Harry Potter Preview! Counting down the days until the release in November.
200 m run
10 body busters
3 rnds
time 10:30
7 minutes in heaven
time 7:42
Body busters were not as bad as anticipated. If my arms would have held up longer for the dead hang pull ups, they would have been much easier. The alternative was first kipping and then jumping pull ups. Kipping took too much time for me to get a rhythm.
Enjoy the Harry Potter Preview! Counting down the days until the release in November.
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Crossfit Body Buster
Thurs 8:30-10:30 a.m. Come try out a new move to Crossfit Bismarck! Or should I say, a combination of moves that we already know, just put together. Promises to be lots of fun and possibly lots of sweat. Are you up for the challenge? See you there.
A little funny looking
Griff
800 m run
400 m run backwards
800 m run
400 m run backwards
Time-16:28
7 minutes in heaven
time 8:00
It was not only goofy looking running backwards down Century Ave, but should prove to be good for the tooshie. It used a whole different set of muscles and required a little more coordination to not trip.
800 m run
400 m run backwards
800 m run
400 m run backwards
Time-16:28
7 minutes in heaven
time 8:00
It was not only goofy looking running backwards down Century Ave, but should prove to be good for the tooshie. It used a whole different set of muscles and required a little more coordination to not trip.
Monday, September 20, 2010
7 Minutes in Heaven
Sunday 19th-went for a nice 2.5-3 mile run. Beautiful day, nice and chilly.
Monday 20th
12 min amrap
10 push ups
15 situps
75 ft walking lunges
Made 6 rounds plus the push ups
7 min in heaven (this is the new name for the jump rope/ sit up wod)
8:05-4th time at wod
Going to see how many times I can do double wod with this as the second.
Monday 20th
12 min amrap
10 push ups
15 situps
75 ft walking lunges
Made 6 rounds plus the push ups
7 min in heaven (this is the new name for the jump rope/ sit up wod)
8:05-4th time at wod
Going to see how many times I can do double wod with this as the second.
Friday, September 17, 2010
A Little Behind . . .
Ok, since coming back from convention, I have been working out, but woefully negligent in updating my blog. So sorry. Here is a two-week review:
Wed-no time
500m row
100 m sprint run
rest 90 seconds
400 m run
150 m row
3 rounds
Thurs- time 11:13
"Fran"
221-15-9
thrusters 55 lbs
pull ups-Rx
Friday -time 20:39
400 m run
50 squats
25 push ups
3 rounds
Monday-time 23:04
250 m row
10 front squats 65/53 lbs.
15 sit ups
20 box jumps 20"
Tuesday- time 7:58, Thurs -time 8:35, Friday -time 7:54 (double wod Thurs & Fri)
100 single rope jumps
50 sit ups
80 single rj
40 sit ups
60 single rj
30 sit ups
40 single rj
20 sit ups
20 single rj
10 sit ups
Wed -time 11:12
15-12-9
thrusters 65 lbs
dead hang pull ups -purple band
Thurs -time 19:30
"Lena"
800 m run
15 burpees
800m run
10 burpees
800 m run
5 burpees
Friday
12 min AMRAP
3 push press
6 clapping push ups
9 toes to bar
5 rounds plus a little more Rx
Wed-no time
500m row
100 m sprint run
rest 90 seconds
400 m run
150 m row
3 rounds
Thurs- time 11:13
"Fran"
221-15-9
thrusters 55 lbs
pull ups-Rx
Friday -time 20:39
400 m run
50 squats
25 push ups
3 rounds
Monday-time 23:04
250 m row
10 front squats 65/53 lbs.
15 sit ups
20 box jumps 20"
Tuesday- time 7:58, Thurs -time 8:35, Friday -time 7:54 (double wod Thurs & Fri)
100 single rope jumps
50 sit ups
80 single rj
40 sit ups
60 single rj
30 sit ups
40 single rj
20 sit ups
20 single rj
10 sit ups
Wed -time 11:12
15-12-9
thrusters 65 lbs
dead hang pull ups -purple band
Thurs -time 19:30
"Lena"
800 m run
15 burpees
800m run
10 burpees
800 m run
5 burpees
Friday
12 min AMRAP
3 push press
6 clapping push ups
9 toes to bar
5 rounds plus a little more Rx
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