WOD 090914

Second week of school. Schedule still chaotic, but starting to simmer.
Only one car today, makes getting me to CFOT and everyone to their 'real job' difficult.

So, the neighborhood gym it was, for a circuit of fun.
Elliptical - intervals - 20 mins
500m row
20 airsquats
500m row
20 air squats

Since I missed the weighted chins at CFOT, I added one of those lat pull down bars to the interchangeable pulley system and sat down on the floor for some sets of pull downs. I was curious to see how close I could get to my body weight since I can't do a strict pull up.

I did 4 sets of 10 at 110, 120, 130, 140. Probably could have done more as I wasn't at muscle failure, but since I was uncoached and I almost NEVER do this move anymore, I decided not to superwoman it. Would like to get in with a friend to spot though and do this as a peudo flex arm hang to work the negative.

Finished with another 13 minutes on the elliptical... random pattern and pushed up to level 7

All told I was at it about 45-50 minutes. I also ran into one of the trainers who works out of the gym. She is a level I CF coach at CF Lorton. So it was good to have someone with a smile on their face instead of the bulging eyes and I worked the rower, shall I say a little more vigorously than my fellow gymsters....

All good punishment for eating way too much dessert this weekend....

WOD 090909

Still working through the new school schedule, so I was glad to take a rest day from CF. Hit the elliptical for about 37 minutes, just to do a little something.