Man up

The manmakers were a bit much even when in fact the exercise was a renegade row. I called them manmakers yesterday but the movement didn’t include the complete burpee, clean and push presses that makes a real manmaker a right of passage. We did a push up before the row, and between as we alternated left and right.
Workouts are supposed to push your boundaries. I think yesterday pushed mine. There are always challenges even after eight years of training . . .

W/O1
3 Renegade rows with Dumbbells – alt/per
5 Burpees (still holding dumbbells)
7 Cleans
9 Push Presses
11 Knees to Chest alt/per
4 Rounds

W/O2
10 Renegade Rows with Dumbbells
25 Thrusters
3 Rounds

Cooking Up Trouble

I'm working a lot and cooking a lot which means I'm busy. So are all of you I suspect which is why I threw in the burpee workouts because you can do them at home between bastings. And, you'll learn really quickly if you've eaten too much . . . .

W/O1
15 Burpees
15 Weighted Squats (heaviest dumbbells held at shoulder height)
15 Knees to Chest (1 and 1 = 1)
4 Rounds

W/O2
5 Burpees every minute on the minute for 20 minutes

W/O3
5 Burpees
5 Squats
5 Burpees
5 Push-ups
8 Rounds

Workout for one

I’ve often thought that Wendy was in a class by herself and after several ‘It’s not you, it’s me’ e-mails, from the 10a Regulars, that was literally true. You’d think I would have been nicer to her but frankly, it was all her husband’s fault. Mark was in class earlier and put such a heroic effort into the Veteran’s Day homage, 'Murph,' that I though it would be great to be able tell each other war stories at the dinner table. So don't think about it as aching muscles Wendy, think about it as a magic opportunity to bond with your spouse. You're welcome.


Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

For the play at home game:

W/O1 Scramble
1 Mile Run
150 Squats
10 Rounds of:
10 Hanging rows or jumping pull-ups
20 Push-ups
Followed by 150 Squats
1 Mile Run


W/O2 Murphette
400m Run
50 Hanging Rows or jumping pull-ups
100 Push-ups
150 Squats
400m Run


W/O3 Rounds
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run

We Like Mike!

The ladies learned CrossFit Rule #1: If the workout has a name, it’s harder than it looks. Great work on 'Michael'! and welcome back Jill!

W/O1
25 Jump Squats
25 Sit-ups
4 Rounds

W/O2
400m Run
21 Overhead Squats (with Broomstick)
21 Knees to Chest alt/per
21 Supermans
5 Rounds

W/O3
100 Jumping Jacks
Overhead Walking Lunge 50 Feet
75 Jumping Jacks
Overhead Walking Lunge 50 Feet
50 Jumping Jacks
Overhead Walking Lunge 50 Feet
25 Jumping Jacks
Overhead Walking Lunge 50 Feet