Full Body Circuit

Warm-up:

Jumping Rope (50 singles, 50 1-leg, 50 double-unders)

Active Stretching

WoD:
For time:

20 calorie Row
30 Vertical Med-Ball Tosses
20 Toes to bar
30 Double-unders
20 Sumo-deadlit high-pull, 95 pounds
30 Burpees
20 Shoulder to overhead, 95 pounds
120 foot Sled pull, sled plus 165 pounds

Total Time: 23:34

5:00 Exercise Bike

Push Press, Toes-to-bar, Double-unders

Warm-up:

Running, 2 laps around FCC

Active Stretching

AMRAP 15:

10 x Push-press, 45lb bar

10 x Toes-to-bar

10 x Double-unders

Total Rounds: 5 rounds + 10 PP and 5 T2B

5:00 Exercise Bike

Pitt Run, Part II

After a long day at the conference center, Doug and I went back out for our traditional run.

Pitt Run

While on business in Pittsburg, I went for a run with my coworker, Doug. It was about a half hour run from the conference center, across the Allegheny River, past PNC and Heinz Field, down to the casino and back.

Deadlifts & Double-unders

Warm-up:

Run, 2 laps around FCC

Active Stretching

21-15-9:

185lb Deadlift

Double-unders

5:00 Exercise Bike

Buttermilk Falls

We headed to Ithaca for the day so Mary Ellen could play in the Ithaca Bombers' Alumnae Softball game. Afterwards, we headed over to Buttermilk Falls to finally visit one of Ithaca's famed gorges. We hiked the Gorge Trail about 1.5 miles down to the base of the falls. It ended up being quite an undertaking since it is probably 50% stairs and we had Jamie in a jogging stroller. Once we got to the bottom, I left Mary Ellen and Jamie at the swimming hole, and ran back up the gorge to get the car so I could drive down and pick them up. I ran up all the stairs, but stopped quite a lot to take the pictures I couldn't take while wrangling a jogging stroller and the first go-around.

Cooldown: Dinner at the Moosewood Cafe.

Warm-up:

Active Stretching

WoD:
For time:

25 Walking lunge steps
20 Pull-ups
50 Tuck Jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 25 pounds
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Vertical Medicine Ball Toss, 10 pound ball
15 Ninja Ascents *

Total Time: 35:00

* Ha! We found another good use for a smith machine: Set the bar to its highest setting, do a pull-up, at the top, reach up and grab the frame, do a pull-up, reach down and grab the bar again = 1 rep. We're gonna need to get a video of this.

Interval Run

~4:00 warm-up run

20:00 of :20 hard run, :10 slow jog

~4:00 cool-down run

Emmons Pond Bog

Despite the rainy day, Mary Ellen, Jamie and I went for a hike at Emmons Pond Bog. The trails weren't very well maintained so going was a bit rough and I basically had to bushwack a trail through chest-high goldenrod and milk weed while pulling the jogging stroller behind me for the first third of the hike. Once under tree cover, the trail opened up nicely, though Jamie got a little cold so I carried her in my arms for the second half of the hike, ending in one last uphill battle with the goldenrod and milk weed.

Jamie had an awesome time splashing in the waterfalls at the find side of the pond which made the whole trek more than worth it.

Impromptu Trail Running

Mary Ellen, Jamie and I went to Wilbur Park to do a little hiking. Midway through, a pretty nasty thunderstorm started rolling in so we turned around and ran back out of the woods and made it out just in time to beat the downpour.

Street Running

I took advantage of Jamie's nap time and went for a 30 minute run.