400M and squats

4 rounds for time of:

400M runs
50 squats

Tim: 18:44
Steph: 23:04

5k day

5K interrupted by stopping at the battery store and getting a new battery for the HRM, 28 minutes or so including buying the battery...

Shoulder Press/Back Extension

Tim:
7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

Steph:
7 rounds, for time, of:

Shoulder press, 35#, 21 reps
Back extensions, 21 reps

Tim: 18:06 (14:32 last time, with a bar, dumbbells are harder!)
Steph: 24:15 (first time - pushed through even though Pukey came knockin')

120:60 intervals

120 seconds work
60 seconds rest
6 rounds

Total distance, 2.073 miles.

Jason

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

20:24, PR!

5k

ugh...

26:15. Not my proudest pace ever @ 8:23. Windy and cold @ 24°. I need better gloves, too!

pullups and thrusters

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

9 rounds. All thruster sets unbroken. All pull-up sets broken into 5/5.

Finished up with HSPU practice.

BW 186

5-4-3-2-1

5 minutes on
5 minutes off
4 minutes on
4 minutes off
3 minutes on
3 minutes off
2 minutes on
2 minutes off
1 minutes on
1 minutes off

Total distance, 2.82 miles

39 degrees, sunny and windy

Michael

3 rounds for time of:

800M run
50 back extensions
50 situps

21:39. Off my PR of 19:48.

Power cleans, Thrusters

BW 188
CFWU @ 15

7 rounds of 1 RM of thrusters
7 rounds of 1 RM of power cleans

Thrusters: 155, 175, 185, 195, 185, 185, 185
Cleans: 185, 195, 200(PR), 205(F), 185, 185, 185

Lynne

5 rounds of max reps of:

Bodyweight bench press
Pullups

BP: 7,6,5,3,4=25 (down from 36 last time)
PU: 16,15,15,14,14=74 (down from 75 last time)

Wow, a few weeks off and I'm weak as a kitten! Yeesh!

Pullups remained relatively strong, but the end of each set was much harder than last time I did this. Bench, obviously, is in the toilet! Gotta start doing more pushups, it would seem.

Half Marathon

Shelburne Field House Half Marathon

13.1 miles
2:05:11

wOOt! I ran my first half marathon on Sunday. Paul pulled me through the middle stretch - I wouldn't have given up but I wouldn't have been as fast, either. It's good to run with a buddy.

Not as fast as I'd hoped, but about as fast as I expected. I'm looking forward to another one, now that I have a better feel for the distance. I'm guessing that under 2 hours is pretty easily within my grasp.

Intervals, pushups

Three rounds of:

0:20 on, 0:20 off
0:30 on, 0:30 off
0:45 on, 0:45 on
1:00 on, 1:00 off

Total distance, 1.65 miles. Did 15 pushups on each 1:00 rest.

10k

10K Time Trial

I must have been slacking - this felt waaaaay harder than I thought it should have. Still, I think it's a PR @ 57:50.

Tabatas

8 rounds of:

20 seconds max effort
10 seconds rest

400M Interval complex

1 mile TT

Rest 3 min

3 rounds of 400M, 30 second rest

Maintain 1 mile TT pace

1 mile @ 7:20

Read it wrong and only rested 30 seconds after TT...

400M at 1:50, 1:28, and 1:36. (First and last uphill)

+1 pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11:00 minutes, for a total of 66 pullups.