Tuesday 080311
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (men 95 lbs, women 65 lbs)
Post time to responses.
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (men 95 lbs, women 65 lbs)
Post time to responses.
5km run on the treadmill
0% incline
Time: 18:59.54
Everyone, don’t forget there is a 5km race this weekend at 43rd and Peoria. It is the St. Patrick’s day 5km on Saturday at 9:15am. It is a fun race with over 2,000 runners. Come try it out!!
52/m/195
Ran 5k on the road.
Time: 27:15 (new PR)
5K time has improved 4 minutes since October, when I began Crossfit.
Way to go Mark!
I popped something in my neck this weekend and it put me down pretty hard. tried to run 5k on treadmill today and only made it a mile before bailing out. my upper back and neck are locked up and it hurts to do anything right now.
looks like some r & r for me.
Danny, I hate to hear that you are hurt. I will however use your downtime to try to catch up to you. I keep thinking you are taking some wonderful elixir to keep making all those great gains. I can tell you that if you had to lay off for a week or even two like I did, you don’t lose that much. There is also a kind of freshness that your muscles have upon returning to the gym. I hope you are better in a day or two. Eat some ALEVE, it’s magical.
After my run this morning, I went to the gym. I am off work this week for Spring Break. Guess I have too much time on my hands.
I Did 2 sets of 15 assisted dips
45 Sit-ups, 45 back extensions
Did OHS
5×45, 5×50, 5×55, 3×60, 3×65, 10×45
Did Back Squat
5×85, 5×105, 5×115, 3×125, 3×135, 10×95
Did Shoulder Press
10×45, 10×45, 15×45, 5×45, 10×55, 5×60, 5×65, 5×70, 5×75, 5×80
Did 50 chin-ups (7, 3, 5, 5, 5, 5, 5, 5, 5, 5)
Did dumbbell Bench press 10x30lbs.
Bench press
10×95, 10×105, 5×125, 2×135, 3×125, 5×115, 5×105, 5×100, 5×95, 5×90, 5×85, 5×80
Did 2 sets of 15 vertical leg lifts
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (18#)
Time: 24:19
Mark…I can not believe all the stuff you did. I can not wait to see you again
this summer!
Danny, sorry to hear you hurt your neck..hope it heals quickly!
You are an inspiration!
M/63/155
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (28#)
Time: 25:52
M/42/178
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (35lbs)
Time: 24:54
Compared to 27:32 on 1/7/08 when I did 28lbs.
I think I’m finally starting to get the hang of these OH squats!
M/43/319
Nancy Modified
4 rounds for time of:
400 meter run
15 Overhead Squats (65#)
25:10
Ran a few miles on Riverside after work….not sure of my time for I was w/out my garmin (BRECK??). : )
It was really beautiful outside! I hope to see everyone at the St. Paddy’s day race this Saturday!