52/m/209
For Warm-up did Samson stretches.
For the first round of stretching I had to help myself down into the stretch position by holding onto a fixed object and pushing and lowering myself into position, as my legs seemed helpless to contribute to posture or pose. Wonder if this is a consequence of 90×75lb. squat cleans yesterday? Hmmmm. After I got going, my muscles woke up and things were better. I had a good laugh, thinking how helpless I looked doing that first stretch.
Continuing the warm-up I did overhead squat stretches with pole and two rounds of 15 air squats, 15 push-ups, 21×20lb. dumbell swings, 10 sit-ups
Ran 5k on the road.
Time: 29:28 (Improved 1:32 over 5k I ran on 11/29/07)
Great Job Mark on the 5K run improvement. Do not worry you are not the only one that felt sore and helpless. I laughed at myself this morning as I looked crippled getting out of bed warming up this morning to an extra cup of coffee. Hmmmmm I bet it was the 90 squat cleans:(
I almost threw in the towel and made it a rest day. Actually went to the donut shop to get some fresh baked cinnamon rolls, but they were sold out. On the drive home I said it must be a sign to gut it out and complete the WOD. Damn Baker’s, it could have been a great rest, fat-body food day.
So I dug out my C2 rower and said it is too beautiful of a day to run inside and hit the road.
OkieDB WOD Thursday 071220
Run and Row 5K
5K Run (outside neighborhood run in Oklahoma, moderate rolling hill; route) My legs felt like leaded tree trunks.
TIME = 21:04
1:10 minute transition time to get going on C2 Rower and in house.
5K row on C2 Rower (lead legs and lats here) TIME = 20:56
Total Elapsed time on 5K run, transition, and 5K row = 43:10
I look forward to tomorrow’s rest day so much. Gut it out today Ladies and Gents. I had a cinnamon roll ominous sign that made me do it. You can too!!!
In closing, Once Again Damn Baker’s, next time bake more cinnamon rolls so I can be a slacker.
Train Hard, Train Smart, Train to Survive! OkieDB Out
OkieDB, I was planning on rowing a 5km this afternoon and you had to go on and throw in a 5km run as well. I wan’t so lucky on the ominous sign today. I took a group out to lunch today to a mexican restaurant and they had plenty of chips and salsa for me to eat. Oh well, I guess that is my sign to do both the 5km run and row.
Today is proof fellow crossfitters that Coach Berry is human. I had my doubts about a man that could fend off the temptation of a soda and eats plain oatmeal for breakfast. If he would not have succumb to the powers of chips & salsa at a mexican restaurant then that would have sealed the deal about his un-human characteristics. But at last there is proof that he is somewhat like the rest of us.
My legs are looking forward to a rest day! It hurts to even sit if that even sounds possible.
5km on treadmill at Tulsa Community College (work).
Time: 26:15
Due to the ice storm (even though we lived there for 2 days) and finals I have not been very consistent with my training. I can’t remember the last time I did any running so I am pleased with this performance.
31/M/225
did a modified ” Badger” last night,
20 squat cleans w/ 75 #
20 pull ups
400 meter run
3 rnds. in 28:??
this one was a real lung burner for me, I only puked a little bit afterwards! tough workout. my respects to Mark Carter and his family.
52/m/209
For Warm-up did Samson stretches.
For the first round of stretching I had to help myself down into the stretch position by holding onto a fixed object and pushing and lowering myself into position, as my legs seemed helpless to contribute to posture or pose. Wonder if this is a consequence of 90×75lb. squat cleans yesterday? Hmmmm. After I got going, my muscles woke up and things were better. I had a good laugh, thinking how helpless I looked doing that first stretch.
Continuing the warm-up I did overhead squat stretches with pole and two rounds of 15 air squats, 15 push-ups, 21×20lb. dumbell swings, 10 sit-ups
Ran 5k on the road.
Time: 29:28 (Improved 1:32 over 5k I ran on 11/29/07)
Did 2×15 push-ups after the run.
I feel good.
Great Job Mark on the 5K run improvement. Do not worry you are not the only one that felt sore and helpless. I laughed at myself this morning as I looked crippled getting out of bed warming up this morning to an extra cup of coffee. Hmmmmm I bet it was the 90 squat cleans:(
I almost threw in the towel and made it a rest day. Actually went to the donut shop to get some fresh baked cinnamon rolls, but they were sold out. On the drive home I said it must be a sign to gut it out and complete the WOD. Damn Baker’s, it could have been a great rest, fat-body food day.
So I dug out my C2 rower and said it is too beautiful of a day to run inside and hit the road.
OkieDB WOD Thursday 071220
Run and Row 5K
5K Run (outside neighborhood run in Oklahoma, moderate rolling hill; route) My legs felt like leaded tree trunks.
TIME = 21:04
1:10 minute transition time to get going on C2 Rower and in house.
5K row on C2 Rower (lead legs and lats here) TIME = 20:56
Total Elapsed time on 5K run, transition, and 5K row = 43:10
I look forward to tomorrow’s rest day so much. Gut it out today Ladies and Gents. I had a cinnamon roll ominous sign that made me do it. You can too!!!
In closing, Once Again Damn Baker’s, next time bake more cinnamon rolls so I can be a slacker.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Mark, Great job on the 5km run.
OkieDB, I was planning on rowing a 5km this afternoon and you had to go on and throw in a 5km run as well. I wan’t so lucky on the ominous sign today. I took a group out to lunch today to a mexican restaurant and they had plenty of chips and salsa for me to eat. Oh well, I guess that is my sign to do both the 5km run and row.
Today is proof fellow crossfitters that Coach Berry is human. I had my doubts about a man that could fend off the temptation of a soda and eats plain oatmeal for breakfast. If he would not have succumb to the powers of chips & salsa at a mexican restaurant then that would have sealed the deal about his un-human characteristics. But at last there is proof that he is somewhat like the rest of us.
My legs are looking forward to a rest day! It hurts to even sit if that even sounds possible.
31/M/163
5km run outside on the road.
Measured by Garmin Forerunner 101 (GPS)- 3.1 miles
Time: 19:21
Then a 5 minute rest and onto the Concept 2 Rower
5km row
Time: 19:41
Thanks OkieDB for the motivation to do both!
5km row
Time: 23:35
5km on treadmill at Tulsa Community College (work).
Time: 26:15
Due to the ice storm (even though we lived there for 2 days) and finals I have not been very consistent with my training. I can’t remember the last time I did any running so I am pleased with this performance.