Cherry Picked

Warm-up:

Jumping Rope

Active Stretching

Cherry Picked:
AMRAP 20:

10 x Front Squats, 95lbs

10 x Grasshopper Push-ups

10 x Kettlebell swings, 35lbs

Total Rounds: 6

5:00 Exercise Bike

Hopewell Run

I ran around the old neighborhood for a half-hour or so, trying to combat the delicious home-cooking at least a little bit.

Double-unders, Pull-ups, Push-ups, Sit-ups, Squats and more Double-unders.

Warm-up:

5:00 Rowing Machine

Active Stretching

WoD:

5 rounds of:

20 x Double-unders

20 x Pull-ups

20 x Double-unders

20 x Push-ups

20 x Double-unders

20 x Sit-ups

20 x Double-unders

20 x Squats

Kayaking and fishing

Jesse and I headed out to Gilbert Lake early in the morning, he with his ultralight canoe, and me with my new fishing kayak. We tooled around the lake for a couple of hours before returning to shore and fishing another hour or so at the dock. The scenery was beautiful and the weather held out for us. The fishing wasn't so hot though. My trout catching hitless streak continues, but as the bumper stickers say, I'll take a bad day fishing over a good day at work any time.

Deadlifts & HSPUs

Warm-up:

10:00 Rowing Machine
Active Stretching

"Diane"
21-15-9:

Deadlift, 185lbs
Hand-stand Push-ups

21-15-9:

Russian Twists, 25lb plate

5:00 Exercise Bike

Kayaking

Over the weekend, I bought small fishing kayak at a yard sale (Emotion Glide Angler - mine is the Yuengling Black & Tan Edition!) and this evening I took it across the street to the Otego Creek to put it through its paces. I paddled upstream a short way until I reached a little waterfall that I couldn't pass, then I turned around and headed downstream until dusk began to settle, at which point I headed back home. The creek isn't particularly large, but it's pretty and peaceful. Aside from the occasional horse farm, there was nothing but forests and autumn leaves.

"Mary"

Warm-up:

Run, 2 laps around FCC
Active Stretching

"Mary"
AMRAP 20:

5 x Hand-stand push-ups
10 x Pistol Squats, alt. legs
15 x Pull-ups
Total rounds: 8

5:00 Exercise Bike

Bench Press, Push-ups, GHD Sit-ups, Corkscrews

Warm-up:

Run, 2 laps around FCC

Active Stretching

WoD:

5 rounds of:

3 x 135lb Bench Press (rd 5: 2 x 165lb, 1 x 165lb negative)

10 x Full-body Plyo Push-ups

4 rounds of:

10 x GHD Sit-ups (touch floor/touch toes)

10 x Corkscrew w/ 25lb plate (1&3: left to right, 2&4: right to left)

5:00 Exercise Bike

HSPUs, Pull-ups, Lunges

Warm-up:

Run 2 laps around FCC

Active Strecthing

WoD:

5 rounds for time:

6 x Hand-stand Push-ups

12 x Chest-to-bar Pull-ups

24 x Walking Lunges w/ 35# Dumbbells

Total time: 21:44

5:00 Exercise Bike

Swimming, 300m

West O Run

Ran my usual West Oneonta run of about 3.5 miles in 26:13. Time out was 13:05, time back was 13:09 so I kept the pace pretty consistent, despite it being downhill one-way and uphill on the way back.