WOD - SPIN at RA #5ish

Spinning with Tim McCarthy.... not such a great workout today.  Body is tired - perhaps from the run last night.

Cycled for 1:05 and covered ~17 miles....  worked the hills at a lower resistance.

WOD - Run + Lift (Let the training begin)

3 Mile Run (w/ Cooper)

AMRAP in 15 minutes:

5 Pull Ups
10 Push Ups
10 Kettlebell Swings - 55lbs
5 Push Press - 115lbs

5 Rounds + 5 Pull Ups + 10 Push Ups + 10 Kettlebell Swings

Damn ! that was HARD !!!!

WOD - Taken from CF in Salt Lake City - Kinda

AMRAP in 12 Minutes

5 Push Press - 115lbs
5 Pull Ups
5 Sumo Dead-lift High Pull - 115lbs
5 Push Ups

5 Rounds + 5 Push Press / 5 Pull Ups / 5 Sumo Dead-lift High Pull

Finisher:

150M Run w/ 100lb Heavy Bag....

WOD - Training Begins

3 Mile Run.... didn't time this today, just wanted to get out and see if 3 miles was easy / hard / really crappy...

and the results.....

Felt Really GOOD !!!!

Sore on Saturday

WOD - SPIN #4 + Fran

Rockwell Spin class - w/ Steve... went for watt measures

1:07 @ 18.81 miles

First watt interval for 3:08 - sustained 231 watts
Second watt interval for 30 seconds - sustained at 348
Third watt interval for 30 seconds - sustained at 358

Peak wattage - 501

WOD - Run through Penn State

Signed up for Tough Mudder today..... September 9th...

Ran 3 miles through Penn State University.... lot of people coming in for Joe Pa's funeral.

WOD - DT + Box

Row 1000 meters

DT

5 Rounds
12 Deadlift
9 Power Clean
6 Push Jerks

15:06

3 Rounds of Heavy Bag - Bocing

WOD - Hybrid of CF Main Site + Walk

3 Mile walk with Kim.... sloppy outside - lots of snow crap

3 Rounds for time:

15 Deadlift
20 Box Jump
15 Pull Ups

10:43

WOD - 20 minutes of COLD !!!

AMRAP 20 minutes

5 Pull Ups
5 Push Ups
5 Deadlifts
5 Kettlebell Swing

12 Rounds + 2 Pull Ups

WOD - Spin at RA #4

Good Climbing today.... Steve Bettwey was instructor

56 minutes - 14.8 miles - - 560 Kj

WOD - Spin at RA #3

6:00 am class - Chris McCardle was instructor

1:05 on the bike
18.45 miles

WOD - Box in a Box

7 Rounds of 3 minutes w/ 45 second rest

4 Rounds normal heavy bag
3 Rounds weighted vest / heavy bag

WOD - Grindy and a Smile

AMRAP in 20 minutes:

3 Clean and Jerks - 115lbs
5 Pull Ups
10 Push Ups
15 Air Squat

8 Rounds + 3 Clean and Jerk + 5 Pull Ups

WOD - SPIN at RA#2

Spin class today... Steve Bettwey was instructor

58 minutes - 15.3miles

Good Ride

TABATA - Mix and Mash

TABATA - 20 second on / 10 seconds off - 8 rounds each exercise

Jump Rope - Singles
Row
Sumo Dead-lift High Pulls - 75lbs
Push Press - 75lbs
GHD Sit Ups

WOD #1 - SPIN at RA

1st SPIN class at work.... Tim McCarthy was instructor...

Tough but good work

1:02:00... 16 miles

Heart Rate was taxed at 150 - 165 bpm

WOD - Cindy-esque....

5 Rounds (AMRAP in 15 minutes)

5 Pull Ups
10 Back Squats - 115lbs
15 Kettlebell Swings - 50lbs

5 Rounds of living hell

WOD - SPIN + 3/6/9 of FUN !!!

45 minutes of SPIN....   Heart Rate up to 150 bpm

AMRAP 12 minutes of
3 Push Press - 135lbs
6 Pull Ups
9 Kettlebell Swings - 50lbs

6 Rounds

3 mile walk w/ Kim

WOD - Walk w/ Grace

3 Mile Walk... that was fast - thanks Kim !!!

Grace - 30 Clean and Jerk (115lbs)

5:12

WOD - Spin at work...

Had the 1st class of SPIN at work...

1st time instructor, took us through a path from Brokkfield to Work (virtually)

35 minutes

WOD - Cindy

AMRAP in 20 minutes

5 Pull Ups
10 Push Ups
15 Air Squats

12 Rounds + 5 Pull Ups + 3 Push Ups

WOD - Go Long ... Go Far ... Lose fat !!!

45 minutes of SPIN...

Maintained a 140 - 160 bpm pace

WOD - Happy New YEAR !!!!

AMRAP in 20 minutes

15 Row Rings
10 Back Squats - 115lbs
15 Kettlebell Swings - 55lbs
10 Air Squats

5 Rounds + 15 Row Rings