Presents!

Morning: just under 1 hour spin class with Pops. Rode hard! Sweated through all my clothes! Hard to quantify a workout like that . . . 550 calories, and I forget the "distance" the computer said. Anyway, definitely sapped my energy for the rest of the day, probably because I drank coffee and not water as soon as I got home.

Evening: Got to use my new Christmas presents for an at-home wod.

2 x 5 minute amrap, 4 min rest between
-10 kettlebell swings, 35#
-20 sit-ups (abmat + anchor)
-30 walking lunges
-20 calories on the rower

#1. 1 round + ... 14 calories
#2. 1 round + ... 16 calories

Ooh I should have gotten two full rounds.

12-23-2010

6am: spin class in VT. Nice change of pace, early snowy morning.

10am: 45 minute run Z1. Talking pace, ran 4.3mi in a lot of snow, slush. Temps in the mid-twenties.

4pm: Bennington CrossFit, jumped into the class rather than trying to get the programmed stuff done. "Hansen" was the wod, but I subbed 20" box jumps for burpees.

Warm-up:
3 rds
10 pull-up
10 hspu to one abmat
10 sit-ups
10 pvc ohs

Workout:
5 rounds
30 kettlebell swings, 50#
30 box jumps
30 sit-ups (abmat)
TIME: 18:57?

I got very lazy during this. Not at all pleased with the effort I put out.

Spin, Squat

Nice off day in VT yesterday. A walk in the woods, a swim, a perfect Saturday.

Today: 45 minute spin class with my Dad.
Then, Wendler Wk 2 Day 4: SQUATS.
3 x 160
3 x 185
10 x 205

I feel a bit like I've been slacking lately. Time to focus and get strong.

Team wod

Teams of two this morning, me and BK.

Together we had to accomplish the following:
600m run
100 wall-balls (20 at a time)
6 rds of
-5 deadlift (185/275)
-10 burpees
50 chest-to-bar
1500m row (250m at a time)

our time: 16:25

Ben ran the 600, I started and finished the wallballs, then we split the rest of the work evenly. Fun.

Afterward, attended Julie's spin class. Sweated out a liter.

Spin

Workout:
-60 minute spin class
-pull-up ladder while I waited to get picked up: 11 minutes (66 pull-ups).

I did the first 21 pull-ups chest-to-bar (needs work!) and the rest normal. I sort of got saved by the bell, because my rest time was getting really short by the end of the 11 pull-up round.

Food:
6:15
-coffee + cream
10
-coffee + cream
-oats with whole milk, butter, pecans
1:30
-tea with cream
-turkey leg
-mashed potatoes and gravy, sweet potatoes, beets, mashed turnip, a carrot, a parsnip
4
-coffee with cream
-slice of pumpkin pie
8
-leftovers (same as lunch)