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Shannon logged 4880 miles.

Last workout about 1 month ago. Help get them back on track!

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Entries

  1. Shannon B.'s Photo Shannon
    VELO
    Out and about 30 mi

    I'm still sporadic posting my workouts. Been missing long rides lately so it was good to get on the bike. I can't seem to motivate myself to ride the trainer.

    about 1 month ago via Electric Miles
  2. Shannon B.'s Photo Shannon
    FIT
    RRCF

    I was dreading this WOD. When we did "Dirty 30" in January, I almost cried. I couldn't get the 65# over my head. So I didn't finish in the 30 minutes. Today I almost cried again... read more

    about 1 month ago via Electric Miles
  3. Shannon B.'s Photo Shannon
    FIT
    RRCF

    CF Total. 3 attempts to max back squat, strict press, and dead lift. Add the three and that's your CF Total. January was 295#. Today was 335#. Making progress!

    about 1 month ago via Electric Miles
  4. Shannon B.'s Photo Shannon
    FIT
    RRCF

    Benchmark WOD. "Cindy"
    AMRAP 20 minutes
    5 pull-ups
    10 push-ups
    20 air squats
    Did this in January and got 10 rounds plus 5 pull-ups. Got 15 rounds today. BOOM!

    about 1 month ago via Electric Miles
  5. Shannon B.'s Photo Shannon
    FIT
    great RRCF

    Haven't done KB swings since Gump Games and still having nightmares about them. This was a good WOD.

    21-15-9
    KB Swings 35#
    CTB (Chest to Bar) pull-ups (green band)
    Rest 2 minutes
    21-15-9-15-... read more

    about 1 month ago
  6. Shannon B.'s Photo Shannon

    I'm still around and still working out. I've just been too lazy to post. But I might get back into it. Still keeping up with everyone else's workouts though. Great job all! :)

    about 1 month ago via Electric Miles
  7. Shannon B.'s Photo Shannon
    FIT
    RRCF

    3 rounds for time:
    800m run
    30 KB swings
    50 double-unders (150 singles for me since I can't do double unders). Wes told me to try to do one and I nearly tripped and fell on my face.

    This work... read more

    5 months ago via Electric Miles
    • Amanda M.
      Amanda M.
      Amanda M.

      I did 2 double unders tonight. Not back to back mind you, but I did do 2. LOL :)

      5 months ago • Like

    • Shannon B.
      Shannon B.
      Shannon B.

      I am about to order a jump rope so I can practice at home!

      5 months ago • Like

    • Amanda M.
      Amanda M.
      Amanda M.

      I'm hoping I can manage to win one in this challenge we are doing. Mandy told me tonight that the 1st place prize is a new pair of shoes (Nanos I think) and a custom JR.

      5 months ago • Like

    • Joe J.P
      Joe J.
      Joe J.

      Nice work Shannon.

      5 months ago • Like

  8. Shannon B.'s Photo Shannon
    FIT
    RRCF

    Partner WOD (thank goodness)
    50 HSPU Buy-In. I can get on the wall now but the push-ups are itty bitty ones. Then:
    40 Power snatches. My snatch is getting much better. The new coach gave me some ti... read more

    5 months ago via Electric Miles
  9. Shannon B.'s Photo Shannon
    FIT
    RRCF

    1st WOD of the new year!
    5 rounds:
    400m run
    15 Sumo Deadlift High Pulls
    40 Air Squats
    15 burpees

    Then:
    100 sit-ups
    It's always harder than it looks.

    5 months ago via Electric Miles
  10. Shannon B.'s Photo Shannon
    VELO
    New Year's Eve ride 29.75 mi

    Me, Bill, and Chris. We're like the three amigos. Or two amigos and an amiga. We speculated on what good things the New Year will bring, talked about what we are grateful for, and agreed to re... read more

    5 months ago via Electric Miles
  11. Shannon B.'s Photo Shannon
    VELO
    Christmas Eve ride 37 mi

    Cancelled on Bill and Chris for this ride because I had a ton to do. But the sun came out and it was gorgeous so I couldn't pass it up. Great ride but a little windy. Then went to Bill's ... read more

    5 months ago via Electric Miles
  12. Shannon B.'s Photo Shannon
    RUN
    MMS Christmas Eve run 3.35 mi

    Little drizzle didn't dampen spirits. Glad I got out there today.

    5 months ago via Electric Miles
  13. Shannon B.'s Photo Shannon
    FIT
    good RRCF

    1 minute stations:
    Burpee box jumps
    Med Ball Cleans
    Situps
    (no rest)
    8 rounds
    Then:
    800 m run. That doesn't seem like much until you've done 24 minutes of the other stuff. Then it'... read more

    5 months ago
    • Marsha
      Marsha
      Marsha

      I don't need a reason to punch a few people...their act of breathing does it for me ;)
      Anyhow---great workout!!! Except those burpee's are just plainly evil :)
      See ya Monday!! Can't wait to run with you!!

      5 months ago • Like

  14. Shannon B.'s Photo Shannon
    FIT
    good RRCF

    Remind me not to take a week off from CF even if it is to hang out in NYC.
    WOD:
    1 RM Snatch 50#. Weak but still working on technique. Worked on that for 10 mins.
    AMRAP in 15 minutes:
    2 push jerk
    ... read more

    5 months ago
  15. Shannon B.'s Photo Shannon
    FIT
    blah Gunter Gym

    I just labeled this one "fitness". I had to talk myself into going for a little run to get out of my Monday funk. Got to the gym and couldn't find my earbuds. No big deal but it w... read more

    6 months ago
    • Marsha
      Marsha
      Marsha

      I think it was totally worth it!!!

      6 months ago • Like • 1 person

    • Duane N.
      Duane N.
      Duane N.

      That is still a workout, more than most people do.

      6 months ago • Like

    • Dana S.
      Dana S.
      Dana S.

      I don't really know you, but I had the same thing today. Didn't feel like it, forgot my headphones, but stuck with the plan and feel better for it. :)

      6 months ago • Like

  16. Shannon B.'s Photo Shannon
    FIT
    RRCF

    GUTS:
    AMRAP in 30 minutes
    20 Leg Lifts
    100 Flutter kicks
    20 Crunch Ins
    20 Crunch Outs
    100 Med Ball Twists

    Completed 5 rounds. Those med ball twists were killer.

    6 months ago via Electric Miles
  17. Shannon B.'s Photo Shannon
    FIT
    great RRCF

    I will NEVER say "This one doesn't look so bad" again. EVER! That was the kiss of death.
    WOD:
    2-minute plank hold "buy-in" then
    21-18-15-12-9-6-3
    Burpees
    KB Swings (I wen... read more

    6 months ago
  18. Shannon B.'s Photo Shannon
    FIT
    great RRCF

    Didn't post last night.
    Strength/Technique:
    Hang Snatch 5 x 3
    WOD
    Complete As Many Reps of Each Movement In 27 Minutes!
    Handstand Pushups
    Strict Pullups
    Back Squats

    I finally nailed my han... read more

    6 months ago
  19. Shannon B.'s Photo Shannon
    RUN
    good Gunter Lunch 3.14 mi 00:32 10:05 pace

    Pace is based on actual run time. I stopped a couple of times to change my music. Dang it's hot out there.

    6 months ago
  20. Shannon B.'s Photo Shannon
    FIT
    good RRCF Josh's Mom' b-day WOD

    I've gotten out of the habit of posting my workouts since I mainly just do CF these days. But this one deserved a mention. Happy Birthday to Josh C's mom and here is the WOD dedicated to ... read more

    6 months ago