120929 - Skills and Cardio

K did a Zumbathon for 3 hours straight

I played a soccer tournament for several hours. Only got 3rd :/

120928 - break

K did 1hr of zumba

I got a 1hr massage

120926 - cindy

K did 60 min of Zumba

I did 10 min of DU practice

And Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
I did 9+5 or 275 reps

120925 - Power Clean, Push Press, Dips

K did Zumba 60min

I did 9 sets of 1 Cleans with max load of 185lbs, thats a PR

Also 10 min AMRAP of
5 Power Cleans @95lbs
5 Push Press @95lbs
5 Dips
Total of 7 rounds or 105 reps

120924 - med ball cleans, burpees

K took a break

I took 20 minutes to complete 30-25-20 med ball cleans with a #20 ball and burpees

120923 - mobility

K did zumba

I stretched for 60min

120922 - break day

Have a good one :)

120921 - walking lunges, double unders

K did zumba once again

I did bench press
5sets of 2 135-185-185-185-185

Then 5 rounds of
15 walking lunges with 55lbs kettlebell alternating arms
And 30 double unders / 90 single unders
In 12:27min

120920 - Helen

Today at Crossfit Mettle
Snatch practice with pvc and empty bar
Then helen
3 rounds of
400m run
21 kb swings
12 pull ups

K did 25lbs kb swings and jumping pullups in 12:37 min
I did 40lbs kb swings and did not finish

120918 - angie

K did zumba 60m

I did angie at
20 pullups
20 pushups
20 situps
50 squats
In 10:06 min

120917 - break day

Another one

120919 - Deadlift, Ohs

K did Zumba

I ran a mile in 3:08min and did some weights, kipping practice

Also did 21-15-9
Deadlifts and ohs
K did 95lbs deadlift and 25lbs ohs in 11:27min
I did 135lbs deadlift and 55lbs ohs in 11:37min

120916 - zumba & pullups, pushups, situps

K did 60min of zumba

I did 3 rounds of
15 close grip pull ups
30 push ups
30 sit ups
In 23:50min

Still need more work on pullups

120915 - break

Break day in fredericksburg, tx :)

120914 - zumb, vball

K did 60min of Zumba

I played several hours of volleyball

Also passed my cf-L1 test!

120913 - Pull Ups , Thrusters

I did 40lbs db thrusters and pull ups 1-2-3-4-5-6 in 12:11 min

K did 25lbs db thrusters and assisted pull ups 1-2-3-4-5-6-7-8-9-10 in 18:32min

120912 - Row, Wallball

K did Zumba

I did:
10 min Mwod squat

Then
500m row
50 wallballs
400m row
40 wallballs
300m row
30 wallballs
200m row
20 wallballs
100m row
10 wallballs

I used a 20lbs dynamax ball and it took me 23:31 min

120911 - the seven

2 rounds
7 Db press
7 thrusters 115lbs
7 knees to elbow
7 deadlift 160lbs
7 burpees
7 kb swings 40lbs
7 pull ups
16:41 min

K did just Zumba

120910 - rest day

No work after seminar

120809 - day 2

8 minute Amrap
8 Push Ups
10 Med Ball Cleans with #20lbs Ball
12 Sit ups

I did 5 rounds and 16 reps

120808 - Fran

21-15-9
95lbs Thruster
Jumping Pull Ups
9:18min

120907 - nancy

5 rounds
15 ohs squat
400m run
K did 13lbs kettlebells in 19:15mim
I did 25lbs in 21:10min

K also did Zumba

120906 - Helen

Today we did Helen:
3 rounds
400m run
21 kb swings 40/25
12 pull ups -52.5/92.5
K did kb swings at 25lbs and Pull Ups at -92.5lbs in 13:25min
I did 40 lbs kb swings and -52.5lbs Pull Ups in 12:16min

We also did Pull Up strength training 10min EMOM
K did 3 reps at -67lbs
I did 4 reps at -35.5lbs

120905 - Manion

On my moms birthday and my parents wedding anniversary K did Zumba and I honored Manion
7 rounds of
400m
29 Backsquats at 115lbs
In 47:58min, my runs averaged 1:10min

120904 - Thrusters

Today we did 3 rounds of
10 sumo pulls
10 burpees

K did 65lbs in 8:19 min
I did 95lbs in 7:59 min

K went on to 60min Zumba

I did 3 max set of pull ups at -35.5lbs
8-7-8

On top of that I did 75 Thruster with 65lbs in 15:09 min

Good day #PushThePace

120903 - Labor Day Rest

Needed more rest and too much other things to do!

120902 - Rest Day

After a rough night we needed rest!

120831 - Low to nothing

K did 1h of Zumba

I rested

120901 - Boxed In

Its now the 4th month in this rewarding journey!

Today we did for time:
5 Kettlebell Thrusters
5 Chin Ups
5 Burpees

K did 6 rounds in 14:01 min
With 20 lbs KBs an Assisted Chin Ups

I did 9 rounds in 14:01 min
With 40 lbs KBs

K also did some weights

I did Pull Up Strength 14min EMOM 3 reps at -35.5lbs

We also did 3 rounds of 800m runs our times:
Philipp: 1:47-1:43-1.44
K: 2:28-2:10-2:46