monday night

6 rds
8 x hang cleans 65#
50 step ups
6x alligator push ups

black friday

sansom park with joey

15miles total riding to and from trail.

monday

10 min row warm up
10 min run easy-ish pace 1.15 miles
10 min 30/30 bike sprint
1 mile run 6:57

5 rds
15 back ext
30 sec plank

4rds
20/20 push press/ rest with weight in OH hold 10#
reps 20, 20, 23, 25,

5rds 30/30
sit ups/5 push ups during 30 sec rest

didn't know what i wanted to do to work out... so this mess of a workout is what happened.

Saturday morning!

5k row... 19:25
just tried to keep a sub 2:00 min 500 pace. Sadly, this was harder than i anticipated. I wasn't completely dead after this, but not too far from it. 1st time to row this distance since probably july and only 2nd or 3rd time on the C2 since then.

12 rds
20/20 bike sprints

monday

cfe wod

20 mins amrap
row 200m rest 30 sec

lost count of my rds at 10... that was about 10 - 11 mins in...

sunday

mtb ride @ cedar hill. 2 - 8 mile laps.

hockey.

1 assist, 1 post, 1 called back goal, 1 penalty. legs felt pretty good considering the 16 miles @ cedar hill.

run... if you can call it running

2 miles with the mrs super easy slow pace in 5 fingers. Calves were sore by the end of it.

23:00

sunday hockey

i felt terrible,
played half decent...
3 goals 1 assist.

40 minutes of terrible fitness

5 rds (25 sec work 5 sec to switch between exercises)
L sit
hang squat cleans 65#
push press 65#
static OH hold 65#
mtn climbers
front plank

30 sec each with 30 sec rest. during rest do 5 push ups
supermans
tuck sit
knees to elbows
front plank
sit ups
right side plank
atomic sit ups
left side plank

6 rds
mini leg blasters
run...
rest 1 min between rds

sansom park and practically nothing at home

rode to the trail 5.3 miles

rode the trail 11.93 miles

rode home 5.3 miles

total 22.53 miles total time 2:05:16

would have ridden longer but it started raining, not much at first, but then the sky opened up.

At home later abs/ push ups 30 sec of each 30 sec rest. during rest do 5 push ups
supermans
tuck sit
knee to elbow
plank on rings (feet at same height as hands)
sit ups
plank left side
atomic sit ups
plank right side

Was dead after 40 push ups. horribly out of shape.

Sunday

Hockey... 2 assists... legs were gone after the second period...
after,
Cedar Hill with ash on her new bike...
3 laps of the 3 mile trail making adjustments on her bike after each lap. even though she was really tired, her 3rd lap was the fastest by almost 2 minutes. so, the adjustments paid off and she is getting familiar with her new bike.