Hotel Gym: Rhiannon - new PR

420, despite a stomach full of Chik-Fil-A and a Krispy Kreme donut.

Vacation House WOD #2: Seven minutes of burpees

This was hard for me.  I think I got 85.

Vacation house WOD #1: Push-ups, Sit-ups and Squats

We spent the last two weeks in Florida for a family vacation, so that disrupted my exercise regime quite a bit.  I didn't even make an effort to find a CrossFit near where I was, beyond a half-hearted GPS search.

There was a shitload of walking (carrying a heavy backpack) in the visits to Disney World, but it was offset by a vacation diet consisting of a lot of pizza and hot dogs, not to mention the alcohol consumption necessary to get through it all.  

Still, I managed to get a couple of WODs in.  I'm not sure what days, so this date is an approximation. 

10 rounds, not for time: 

5 push-ups

10 sit-ups

15 squats 

VolkeFit: Cleans and Bike/Slam/Bike/K2E

Note: I'm writing this almost a month after the fact, so  details will be lacking.



A. Cleans 

1.1.1.   Power Clean, Hang Power Clean, Squat Clean.

Five sets, resting 60 seconds. Steve thinks I topped out at 165.


B. Metcon

10 rounds:

10 ball slams
200m Assault Air Bike
3 knees to elbows
100m Assault Air Bike

VolkeFit: Cleans and Slams/Bike/K2Es/Bike

A. Cleans

Five sets of 1-1-1:
-Hang power clean
-Power clean
-Squat clean

I ended up at 165. 



B. Slams/Bike/K2Es/Bike

Six sets:
10 ball slams
200m AirBike
3 knees to elbows, as strict as possible
300m AirBike

I did this in 10:22

Basement: 10 minutes of Rowing

2561m

One of these days, I'm going to row for 20 minutes straight. 

Or maybe not. 

Basement: 10 minutes of AirDyne - Moderate pace

145 calories.

VolkeFit: Wallballs/PLUs/Burpees and Situps

A. 10 sets: 10 wallball, 5 pull-ups and 10 burpees

(Rest one minute between each set)

1:15
1:13
1:09
1:07
1:10
1:10
1:10
1:16
1:18
1:20


B. Sit-ups every minute on the minute

First minute: 5
Second minute: 10
Third minute: 15 etc.

I got through all the sit-ups in every minute through the fifth (25 sit-ups completed) plus another 15 sit-ups in the sixth.  So that's a total of 90 sit-ups, I think.