Today, I took the kiddos to the neighborhood park and as they played (or occasionally worked out alongside me), I did a WOD.
Warm-up
Complete 3 rounds of:
Samson Stretch
15 Overhead Squats
15 Sit-ups
15 Back Extensions (I subbed Lunges)
15 Assisted/Jumping Pull-ups (I did 10)
15 Bench Dips
WOD
Complete as many rounds as you can in 20 minutes of:
15 Double-unders
15 Burpees
15 Box Jumps
15 ft Rope Climb, 1 ascent (I subbed 10 assisted/juming pull-ups)
I was able to complete just 4 rounds... I possibly could have done 5 if I hadn't had to chase after a little one running out of my sight and trying to head home on his own! "Chocolate!" was all he could say. :)I also registered for the Smith Rock 15K ... I'm really looking forward to it as I'm almost assured a PR. I've raced this distance just once before, about a month after the Portland Marathon and I took it very easy. The course is relatively flat and very scenic... should definately be fun. :)
~~ Happy Training ~~
Wow - looks like nice country. I've never been to Redmond. Have a great run!
ReplyDeleteSmith Rock is beautiful- sunrise run- that should be really beautiful.
ReplyDeleteEvery time I visit you impress me with your dedication and drive. Next stop? Olympics.
ReplyDeletemmm chocolate lol :p
ReplyDeleteI'm curious what a Burpee is... sounds like a good workout though, and a 15k sounds like a neat distance!
A Burpee is a pushup exercise that starts from a standing up position. You basically do a little jump with your arms above your head, then jump down into the pushup position, do one pushup, and then return to standing to begin again. Here's a link to a list of CrossFit videos... click on the one that says 'Burbee' for a visual. :)
ReplyDeletehttp://www.crossfit.com/cf-info/excercise.html
Scribbit - I'll never make it to the Olympics. But I do hope to someday qualify for Boston. :)
ReplyDelete