Crossfit and Jack LaLanne

This workout was cribbed from general Crossfit WoD patterns.
Run. Do a 21-15-9 circuit. Run.

We only rested while the other worked at each station. We did have to break up the rows and knee-ups during the 21 and 15, i.e. 10-6-5, but completed all reps before moving on.

Thursday Morning
Ran 440 yards in 2:30

Two-Dumbbell Clean & Press x 21 @ 25#/25#
Bodyweight Rows x 21
   (hang from shoulder height bar, feet forward & plank, then pull up, chest to bar)
Knee-ups x 21 (Captain's Chair)

Two-Dumbbell Clean & Press x 15 @ 25#/25#
Bodyweight Rows x 15
Knee-ups x 15

Two-Dumbbell Clean & Press x 9 @ 25#/25#
Bodyweight Rows x 9
Knee-ups x 9

Ran 440 yards in 2:30

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The final run capped things off well, using up what I had left. The rows are a good addition, giving us another upper back option, and my biceps really felt them today.

The two-dumbbell clean and press makes us both think of Jack LaLanne.
Which isn't a bad thing.

One More Mile

I made it through one mile for the third time today.
It was painfully slow: 13 minutes.

But I finished, and I'm thinking that three times means it's no longer a possible fluke, but a new state of being.

I'm good with that.

Tabata, First Thing Monday

Chest/core, back/legs, and abs.
Doing 10 circuits, tabata-style.
(~20 seconds of exercise, ~10 seconds rest, continuously)

Monday Workout
(Nine sets, only breaks were changing stations)
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20

- 2 minute break

(Nine more sets)
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20

- 2 minute break

(We finished with 12 sets to make it 10 total circuits)
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Feet-up Pushups x 10
Kettlebell Swings x 15 @ 1 pood (35#)
Bicycle Crunches x 20
Done

This one whipped us pretty good.

30 sets - 100 pushups, 150 kettlebell swings, 200 bicycle crunches. A good day.