New River Gorge Rafting

Rafted 15 miles of the lower New River Gorge hitting a few Class V rapids along the way.

New River Gorge Kayaking

Kayaked and swam in the New River Gorge all day. Total trip was 13 miles.

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m

25 x Pushups

5 rounds of:

Swim 30m

5 x TOs

Laps

Swam 15 laps alternating lengths of breast stroke and back stroke.

Deadlifts, Back Squats, & Ring Dips

Warm-up:

Active Stretching

Deadlifts:

3 x 135lbs

3 x 155lbs

3 x 175lbs

1 x 205lbs

1 x 225lbs

1 x 245lbs

1 x 265lbs

1 x 285lbs

1 x 305lbs

1 x 315lbs

Back Squats:

3 x 135lbs

3 x 155lbs

3 x 175lbs

1 x 195lbs

1 x 205lbs

Ring Dips, 3 rounds of max reps:

10, 7, 5

3:00 Exercise Bike

5:00 Tabata Bike Sprints (10 x :20 sprint, :10 slow)

3:00 Exercise Bike

Bench Press & Ring Pull-ups

Warm-up:

1 mile run, 9mph

Active Stretching

"Lynne"

5 rounds of:

Bodyweight Bench Press, max reps:

(4 x 170lbs, 4 x 170lbs, 2 x 170lbs, 5 x 150lbs, 4 x 150lbs)

Ring Pull-ups, max reps:

(13, 9, 6, 7, 5)

5:00 Exercise Bike

Tabata Sprints

For a little cardio, I strapped Jamie into the jogger and ran down to the HoF. Once there I did 10 tabata sprints, walked for a minute and a half, then ran home.

Throwing at the HoF

Mary Ellen, Jamie and I jogged down to the Soccer Hall of fame, tossed the 'bee' a bit, and head back home. Nothing too extensive, but it was great to get out now that the beautiful spring weather is finally hitting Otsego County.

Front Squats and Rings

Warm-up:

5:00 Rowing Machine

Active Stretching

CFWoD for 5/4/11:

Front Squats

5-5-5-5-5 (95lbs, 115lbs, 125lbs, 135lbs, 145lbs)

Ring Work:

Dip ladder: 1-2-3-4-5-6-6-5-4-3-2-1

10 x Pull-ups

15 x Push-ups

5:00 Exercise Bike

Hero Workout: JT

Warm-up:

Run, 1 mile @ 8.5mph

Active Stretching

"JT"

21-15-9:

HSPUs

Dips

Push-ups (chest to floor, lift hands)

Total time: 26:08

For kicks:

7 x Toes to bar

1 x Muscle-up

Swimming, 5 laps alternating lengths of breast and back strokes.

Mayday!

I took advantage of Jamie's nap time and went for a run in the beautiful sunshine.

34:08 street run