Hopper Deck Workout

Dialed up the Three of Clubs--Tabata Bottom to Bottom. Basically for eight sets you do 20 secs of squats and then rest for 10 secs in the down position. I did 76 total 11/9/10/10/10/9/9/8 and trust me the 10 sec rest burned.

UGA 34 - tech 24

Fine Georgia Victory!

Crossfit Workout

Sunday 091129
"Joshie"
Hero workout for time:
3 rounds
21 reps 40lb Dumbbell Snatch, right arm
21 L pullups
21 reps 40lb Dumbbell Snatch, left arm
21 L Pullups

I did 3 rounds 10 reps, 12 reps, 10 reps with 30lb dumbbells and switched in Dumbbell Presses.
My arms felt really sore from yesterday but I finished in 8:15

Saturday 091128
"Linda"
Benchmark workout for time:
10,9,8,7,6,5,4,3,2,1 reps
Deadlift: 1 1/2 bodyweight
Bench Press: bodyweight
Clean: 3/4 bodyweight

Scaled-down in 10:12
My knee needed a break so I subbed in Good Mornings, Pushups and 30# Dumbbell Cleans. Working out at home means I lack some equipment. I did this after work and before the UGA game and ended up watching the first drive on DVR before I caught up.

Hopper Deck Workout

I gotta start keeping up with my postings. I drew the Six of Hearts from my Hopper Deck. "Tabata You Gotta Be Kidding Me" Eight sets of 20 secs Work + 10 secs work of 30# DB Swings, DB Shoulder Presses, Air Squats & Sumo Deadlift High Pulls. Interestingly, I nearly hurled during the Air Squats, my easiest set.

Scored 264 for total reps.
DB Swings: 7/7/7/7/7/7/8/9 (59)
DB Press: 9/9/8/9/8/8/7/7 (65)
Air Squats: 10/10/10/8/9/9/11/10 (77)
SDLHP: 8/8/7/7/8/8/8/9 (63)

Go Dawgs!

Medicine Ball PT

Hit the Verdi Nature Trail for a little Medicine Ball PT. I donkied my watch so I didn't get accurate times; also I didn't dial the workout in the way I wanted because I skipped the 1st 400.
It took under 40 minutes with most of my 400's in the low two's I went 1:55 for the last and sub-2:00 for run #3. Next workout, I'll start w/ a 400. I really struggled, the time off because of my calf puts me behind previus times. I used the Men's Health Medicine Ball Workout w/ a 10 lb med ball and ran a 400m on the trail in KSO's.

Bike Training

Pedaled up in Cold Springs. Felt out of synch but I think the wind helped w/ that. 13.27 miles in 50:07. Wore my compression sleeves and my legs felt warm the whole time so don't go w/ socks.

Crossfit WOD

I went back to the basics w/ the Begginer's Workout but with a bit of a twist.

1 cycle of the Dirty Dozen
12 reps each: Medicine Ball Circles/Medicine Ball Russian Twist/Deadlift/Pushup/Overhead Squat/Alternating Dumbbell Curls/Ab-Mat Situp/Dumbbell Shoulder Press/Back Extensions/Dumbbell Swing

I'll increase the number of cycles through the end of October and add Ruunning Intervals in a couple wee. Didn't work much of a sweat but I felt my lack of muscular endurance after the Deadlifts.