Catching up

2 of the past 4 days spent in the car, but we did manage a family WO on Sunday:

An assortment of running drills, to work on form, followed by practicing rail vaults and a few other things in hopes of one day doing a little "free running" w/o looking like a total spaz. I also did some pull ups and one hand stand (inner ear problem stopped this activity cold...).

Monday ran 1.5-2 miles and then played in the pool.

Tuesday, after getting home from FL, played with the 53lb. KB - swings, clean & press, and then did some BUPs and TGUs with the 25.

Today plan to do 5 rounds of 10 pull ups, 10 ring dips, and 20 squats, before loading up and heading to Jackson for a NYE gig.

Cheers!

Sam Tuesday - Push

Bench 2x8@272.5 (8, 6)

Squat 2x8@272.5

Pause close-grip bench 2x5@185

BB Curl 8@95, 6@105

Sam Monday - get up

Arm bar/getup/windmill/OH squat series

3/side with 35# KB

TGU lunge style

2/side@97

TGU Squat style

3/side @62

KB swings

5/side with 97

2x10@97

Holidays with the Crishes

Well, we haven;t posted our wo's in a while.

From what I remember I did a push wo 

Bench 2x8@260

Squat 2x8@260

OHP 3x3 135, 155, 175

A pull wo today

DL 2@425

Speel DL 6x3@350

Chins 2x7

Christine did squat wo 

Squat 2x8@112.5

A bench one

Bench 2x8@82.5

KB C+P 2 ladders to 5 w/ 18#

and a pull one today

DL 2@212.5

Speed DL 6x3@175

Yates rows 2x5@95

BB curls

There were some abs stuff in there and some KB stuff on the off days

For the WoW we all did random stuff - I did various KB snatches with the Moran's new 53; Melanie did KB stuff, DL, and squat; Chris did DL and weighted pullups; Lee id KB stuff, DL, and squat; Mac did KB and squat.

Chris Monday

Did the "Cindy" WO today. As many rounds as possible of the the following in 20 min.:
5 pull ups
10 push ups
15 squats

She seemed kind of easy at first, but the more I got to know her, the more I realized she is a bit sadistic and will have you begging for mercy after only 10 minutes. On the up-side, I got 19 rounds, which is 3 more than the last time (6/1/08). All sets unbroken, but had to walk around a little between rounds toward the end of the 20 min.

Melanie: Monday

25 25# KB swings

Bench: 45 x 5; 70 x 10; 70 x 9
No. 9 was hard and I didn't go for No. 10 as I wasn't using a spotter. Next time.

Close grip bench: 45 x 2 x 8
Will add weight next time.

Squat: 45 x 5; 65 x 5; 90 x 2 x 10
Suddenly, 90 seconds between sets seemed kind of short instead of too long! Funny how that happens!

OH Press: 45 x 2 x 8

Abs: 5 minutes of half-hearted bus-drivers with medicine ball and crunches on big ball

Christine Sunday

Pre-WoW

DL 2@200

Speed DL 3x8@162.5 90 sec in between