1RM deadlift at 303; a new PR!
Kettlebell circuit: 11 x one-handed swings/snatches & pushups, rest 1 minutes, 16 x one-handed swings/snatches & pushups, rest, 21 x one-handed swings/snatches & pushups
Just for fun, here's what I did for a workout today:
7:10am: 25 minutes barefoot walk carrying my 18-pound baby
7:45am: 45 minutes casual shovelglove
11:00am: 45 minutes urban workout with plenty of jogging, walking, pushups, pullups, handstands, wall-jumping, curb-running, flagstone-hopping etc.
All fasted, all shirtless in the sunshine, and plenty more baby-toting to come. Ahh, life is good...
Burpee breakdown x2:
10 squat thrusts
2x5: clean & jerks (85#)
row tabata: 100 meter sprint, 20 second rest, 8 times
2x10 deadlifts (105#)
2x20 kettle swings (30# - too light, but couldn't find the darn 35#er)
90 second sprint
8 wall balls with a 20# medball
Lat pull down
Start weight 85 lbs
Top weight 145 lbs
End weight 85 lbs
Time 2 min 26 seconds
Start weight 70 lbs
Top weight 150 lbs
End weight 70 lbs
Time 2 minutes 28 seconds
The object is to hold each lift for a total of 20 seconds. Once you complete the 3 minute drill the weights are increased.
The hardest lifts appear to be the top lift (no surprise) and first lift back down.
Sittin on my arse and ri.c.e......and slowly going insane....lol
straight-legged deadlifts using the 22 pound 1 yr old as a weight
bent over rows using the same 1 yr old
planned to go for a walk but it was raining, and the 2 y/o was not game (unusual for her).
4.5+ mile greenway bike ride
moseying around the Farmer's Market
some bouncing on the mini-trampoline
Mowing the lawn
Hoeing the flowerbeds
Sprinting 1.5 (roundtrip) miles to the Kinkos and back to my writer's group after realizing I forgot my printouts.
I do what I do everyday, well actually 3 days on and 1 day off. I go to CF main site, and do the WOD. Works like a charm. Its free, it works, and is usually something new, what more can you ask for.
The trails I run have a large staircase consisting of 70 steps. Yesterday I alternated jumps (two steps at a time) and lunges on the way up, then bearcrawled down. Started the timer and just did as many trips as possible in 20 minutes. Feeling sore in places I didn't know could be sore today.
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