find each others light

3 rounds for time of:18:58.86
Run 400 meters
21 kettlebell swings, 20-25 lbs
24 resistance band in door pulls

plus .25

and walked 1 mile, some incline.

7 rounds for time of: 28:50.37
10 handstands
20 butterfly sit-ups
1 minute plank

Run .50

50 reps for time of:25:07.52
Burpee/Push-up/Jumping-Jack/Butterfly Sit-up

*Do 1 burpee, then 1 push-up, then 1 jumping jack, then 1 sit-up, then repeat 50 times.

Do not change the order. It is intentional.

I only went to plank on burpee and did girl pushups

run .50

my run took 11:03

2 rounds for time of: 38:16.42
Run 800 meters
30 Push-ups
30 Front squats,30 lbs
30 Knees to elbows
30 Power cleans, 20 lbs

5 rounds for time of: 30:50.48
25 butterfly sit-ups
25 back extensions (superman or body surfers)
50 donkey kicks (25 each leg)

slow 4 outside. Haven't done that in a long time! ran around both parks so 3 big hills.

For time: 35 minutes
50 box step ups, 12 and1/2-inch box
50 pull backs resistance band in door
50 kettlebell swings, 20 lbs
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 20 lbs
50 back extensions (or body surfers)
50 wall-ball shots, 10 lb ball
50 burpees
200 single jump

 

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift, 50 lbs
Bench press, 20 lbs
Clean, 20 lbs

Complete as many rounds as possible in 12 minutes of: 5 rounds
20 butterfly sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 10 lb. dumbbell on the lunges.

ran a 5k on the treadmill

shoveled from 7-8:30am

33:25 5k

walk/run 4 miles outside. slippery

3X1minute handstands alternating planks

18:00

3 rounds of:
Wall-ball, 10 lb ball, 10 ft target (Reps) 25,25,25
Sumo deadlift high-pull, 20 lbs (Reps) 10,20,10
Box Jump, 12 and 1/2 in (Reps) 14,15,13
Push-press, 20 lbs (Reps) 30,30,30
Butterfly sit-ups (Reps) 20,20,20
Rest 1 minute

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. At the beginning of each minute, the athletes must move to next station immediately for best score. One point is given for each rep.

 

30 min workout

Complete as many rounds as possible in 15 minutes of:
Run 200 meters
20 box jumps, 12 and 1/2 once and 10 in after that inch box
15 push press, 20-30 lbs

plus 1.12 mile in 15 min
 

4 rounds for time of: 18:38.25
20 power snatches, 15 lbs
200 single jump rope

plus

walked mostly ran a little. In sunny SG!

walked with 3 pound weights for about 40 min. Hills. leaving for SG again!

For time: 28 min
50 resistance band pulls
10 bench dips
1.5-mile run
10 bench dips
50 resistance band pulls

ran 3 miles outside and did 3X1min handstands. Sore cause I haven't run for a while. Been walking but I don't count that here

ran 3 outside

5 rounds for time of: 29:40.15

run .25

BFSU 20

squats with 10 lb weights 20

For time: 18:43.62
10 dumbbell snatches, 10 lb dumbbells
15 burpees to push up
20 dumbbell snatches
15 burpees
30 dumbbell snatches
15 burpees
40 dumbbell snatches
15 burpees
50 dumbbell snatches
15 burpees

walked more than 5 miles with Margo. Beautiful outside!

ran 4 miles alone outside. Slow

Rode bikes on JRP with Jeff, Josie and Cami from Gardner Village to Mulligans (70th to 106th) It was windy, fun and my butt is sore.

5 rounds for time of: 26:21.09
Run 400 meters
21 kettlebell swings, 20-25 lbs
24 resistance band pullups

4 miles outside, 8:30am

4 miles outside. cold and then hot when the sun came out. 8:40-9:25am

1min handstand alternating 1 min plank X3 ouch

bryan kest power yoga 52 minutes. I will be SO sore

I know. unbelievable. outside and alone cause Josie threw up at 7am so I had to go at 9

walked-ran with margo. ran up really steep hills 3.5 miles total

early early and outside cause I work this week

1.45 miles walking hills

ran 3 miles

walked around flat iron with Ashley for 50 min. with weights and hills! ran up one hill with weights

walked 2.54 miles with weights on back hills by falcon

ran outside

3X1min handstand alternating planks

For time: 25 minutes
Run 800 meters
50 leg raises
50 front squats, 30 lbs
25 push press, 20 lbs
Run 800 meters

bryan kest power yoga 52 minutes

Mostly ran, walked a teeny up steep hill, 3 hills by Falcon Park

mountain biking with the family at bear claw poppy trail. cami wiped out at the bottom of a hill, right before lightning/thunder storm. We got caught in the rain. It was still fun.

mountain biking again with the family at bear claw poppy trail-sunny this time with cool breeze. awesome

jeff and I went biking alone on a harder trail from the other side of the trail, near the condo. I wiped out bad twice and crashed a third time. It sucked. I swore. I bled. I have like 15 bruises on my left thigh alone. :( but I guess I might try it again

walked for 45 minutes at soccer practice

4 rounds for time of:17:46.19
15 box jumps, 10-inch box
Run 400 meters

and then monday's wod

9-7-5 reps for time of:4:15.56
girl Push-ups
Squat snatches, 15 lbs

then walked 1 mile. incline first .50

walked 2.22 miles. HILLS with weights

walked 3.08 miles hills with weights

3.54 walked hills with weights

work

work

work-why can't I exercise on work days

no excuse. I suck.

10:23 average :)

ran hills at flat iron

For time: 40 minutes
100 dumbbell snatches, 15 lbs
800 meter run
60 burpees (to plank)
80 resistance band pull backs

ran hills at falcon

ran up to albion and back in the snow

4 rounds for time of: 26:09.05
28 Box jumps, 12" box
20 Burpees (to plank)
11 Squat cleans, 30 lbs

ran hills around falcon

hiked 6.5 up and down little cottonwood. ran most of way down. it was hard but beautiful

walked 6 miles with Margo. UP to la caille and back

does yard work count as exercise. lots of sweeping and cutting and weeding

3 early morning

3 early morning

3X1minute handstand alternating planks

early morning and slow

bryan kest power yoga-52 min
 

up to albion and when i got home I went down around falcon and then walked up the trail at 5

ran down to Crestwood with Deb at 7am. We saw one FOX. she was red with red bushy tail! Not gray like in winter. Beautiful morning!

bryan kest power yoga 52 minutes

3 rounds for time of:42:15.89

Run 800 meters

50 back extensions

50 BFSU

walked half mile

ran at 5:45am with Deb and her crazy dog Summit

walked about 2.5 miles. did 3 different hills, twice.

walked 3 miles

walked 3 miles, hills at flat iron

walked down hills and ran up hills with Josie for 30 minutes

walked 7 miles

walked 3.3 miles with weights and 3 hills done 3 times

walked 3 plus miles holding weights, with Ashley

3X1min handstands alternating planks

walked a mile

power yoga

power yoga

walk/run at surfside beach with holly and brian

walked for an hour and saw the sunrise on the beach

ran around both parks. twice around falcon. lots of hills

2X 1min handstand alternating planks

walked for an hour around both parks

walked for 40 min. hills

4.2 ran around both parks so 3 big hills. cloudy and nice temps

mowing lawn and yard work from 9-2pm. sweeping, cutting bushes and weeding. Yes I consider all this a workout. And sweating bullets at times.

31.02 between 5.5-6.3 each mile. I'll be dang sore tomorrow. I've only been walking and running slow. like 11min miles outside so...

100 donkey kicks. 50 each leg. that'll make me sore too

3X1min handstands. last 5 seconds holding these are the longest seconds of your life.

walk/run 3.09 miles outside with friends and talked too long. came home and did 4 rounds of:

500 meter run

1min handstand

50 BFSU first round then 25 next 3 rounds

for time of: 35:16.80

walked 5.64 miles with Margo at 6am 1:35.24

Then a few hrs later did this:

5 rounds: 400 meter run

15 left dumbbell snatches

15 right db snatches

for time of 27:26.83

Eclipse

walked 6 miles to la caille and back with MArgo

walked 5.5 miles around flat iron. hills! with margo

ran 3 early outside

3X1min handstand alternating planks

For time: 17 minutes??
10 squat cleans, 30 lbs
50 butterfly sit-ups
8 squat cleans, 30 lbs
40 butterfly sit-ups
6 squat cleans, 30 lbs
30 butterfly sit-ups
4 squat cleans, 30 lbs
20 butterfly sit-ups
2 squat cleans, 30 lbs
10 butterfly sit-ups

then walked a mile

ran 3 miles early outside.

walked later with lysa super fast she is! Hills at flat iron.

3X1min handstands alternating planks

plus mowed the lawn and worked in the yard for a few hours

ran early outside

and swiss days

37:41.93

ran .50

30 Dead lifts 30 lbs

run .50

20 KB swings

run .50

40 BFSU

run .50

40 push press 20 lbs

10 rounds for time of: 1:24.52

60 jumprope

30 resistance band pull backs

30 squats

100-m sprint

rest 2 min

ran/walked with Jeff

ran 1.50 with Josie

3X1minute handstands alternating planks

run with margo and deb

Run .25 slow warm up

9-15-21

Bar Facing Burpees

Thrusters 20 lbs

BFSU (15-15-21)

run.25 after each

plus 20 more thrusters and BFSU. I hate burpees!!

walked .70

4 early. outside with Deb and crazy dog summit