Shhhh....

It's a workout....don't tell anyone I may have bribed four littles with a Target trip tomorrow!  Watching the grandkids while their parents get a little break.

Freaky 5K

 We had to go DTH for not fun today, I didn't think we'd make it back up in time for CrossFit but we did, so I went to the 4:15 class. 5K of rowing!! I scaled, but that's still a lot of rowing. Every 6 minutes you would row, then pull-ups, row push ups, row sit-ups, row air squats, row shuttle runs.

Ingrid

 8:13--sounds easy and sweet, 10 rounds, 3 snatches, 3 burpees--the burpees were killer.  Deadlift, heavy set of 5, I planned on much heavier than I did, but damn 85lbs felt heavy today.

Welcome to 7K Run Club...

 --Where only the bike points matter!

AMRAP 10--1600M Run, Max Cal Bike

Rest 4

AMRAP 8--1200M Run, Max Cal Bike

Rest 3

AMRAP 6--800M Run, Max Cal Bike

Rest 2

AMRAP 4--400M Run, Max Cal Bike

Rest 1--200M Run, Max Cal Bike

Total Calories:  21, I scaled the first run cause I don't run a ten minute mile (but if you add back in the warm up run I did full distances).  0 Cal bike on the second run!

I'm going to be ready for the Turkey Trot whether I want to or not!!!

Lucky for me....

 This was a partner workout and lucky for me, Kerri was my partner.  

"Oooh Yeah!"

 2 minute rounds x10 sets:

400 M Bike followed by an AMRAP of "Macho Man"

3 Power Cleans

3 Front Squats

3 Push Jerks

My score: 13 rounds of Macho Man

10:42

 That's it--just a ten minute workout! Oh yeah and a lead in of 20 heavy back squats, 20!  I did 45lbs, it felt ok.

Lotta Cardio

 1 Mile Run (I did 1200M)

100 M Farmers Carry

1600 M Row

200 M Farmers Carry

1 Mile Run (I did 800)

100 M Farmers Carry

Time: 33:45  35 minute time cap, I could have used the extra minute to get a little more fun (that was a typo-should say run) in.

I Love This Bar

I had to take some weight off towards the end round of the push presses.

 

Chuck Heavy

 Another chipper, I got it all done except a little short on the first row and a lot short on the second row.  The pushups and thrusters fried my arms, we went to wash the van today and my arms were quivering trying to hold the scrub brush.

Wallballs

 There were 40 wallballs along with a complement of other not fun moves on the workout today.  How not fun?  I couldn't tell you.  I didn't go---40 wallballs after 100 wallballs yesterday!  Who needs that?  Chicken pot pie from Pickles?  Now that's a need.

"Chipper Gone"

 Amrap 18:

100 Wallballs

80 Dumbbell Snatches (15lbs)

60 Box Jumps (12")

40 Dumbbell push presses (started @ 15/30, went down to 10/20)

Max Cal Row= 11

It's just another one you look at and say no way am I going to get through that, and then you do, scaled weights but not reps.

We gon' have some fun

 Just a lil bit....I have this stuck in my head from CrossFit this morning.  We did have some fun.

The leaves at the cabin had the most brilliant yellows, it was breathtakingly gorgeous, right as we were leaving the reds were startling to come on.

Commanders, cabin and colors, (and mud!) life is good.

We then headed to St George for our yearly St George Marathon trip, Craig and I as well as Kyle and Rachel deferred our entries until next year, Brian ran and Kerri and the boys also came to cheer him on.  We all had a nice weekend just hanging out, and Harmons malt balls, the malt balls can make any drive to St. George worth it! Ker and I dropped into CrossFit Dixie and had a very long workout on Saturday, we decided we'd rather do two of those than the marathon.  I did PR my bench press!

Today, back at 7K another PR on my back squats.