May 30 2008
May 30, 2008
Friday 080530
“Elizabeth”
21-15-9 reps for time of:
Squat cleans (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Nicole recently went to Boston for The CrossFit Running and Endurance Sports Training Certification. Congratulations Nicole!
CrossFit Journal
“Elizabeth”
21-15-9 reps for time of:
Squat cleans (Men 135 lbs, Women 95 lbs)
Ring dips
Mod with 65# and push ups
13:23
compare to same setup on 5/6/08 15:06
Cut over 1.5 minutes off my time.
“Elizabeth”
21-15-9 reps for time of:
Squat cleans (Men 135 lbs, Women 95 lbs)
Ring dips
As Rx’d
Time: 6:53 (PR)
Did Weds. workout from the CFEndurance site.
Run: 3 x (200m + 400m + 600m)
Rest the exact time it takes you to do each set. Foul if you deviate more then 5 sec on matching intervals.
2 mile jog to warm up then,
200m @ :50 sec., :50 sec. rest
400m @ 1:37, 1:37 rest
600m @ 2:45, 2:45 rest
200m @ :52 sec., :52 sec. rest
400m @ 1:43, 1:43 rest * ‘FOUL’
600m @ 2:44, 2:44 rest
200m @ :54 sec., :54 sec. rest
400m @ 1:45, 1:45 rest * ‘FOUL’
600m @ 2:47
* commited 2 fouls, so i did 2 sets of 8 intervals of B2B tabata squats with 2 min. rest between sets as rx’d.
poor nutrition lately has got me feeling like i’m gonna die on these runs.
Great job on that one Danny! I think it looked alot easier than it actually was (atleast for me).. in addition to the nutrition, I learned some pretty interesting facts on the importance of recovery time- especially since you’ve been doing some long runs as of late. I’ll share my info with you as soon as we get a chance!
52/m/190
Did CFWUx2
Did main Crossfit WOD: Crossfit TOTAL
I did Back squat
1@180 (new PR)
Shoulder Press
1@110
Deadlift
1@265
Failed at 285
Crossfit Total: 555 (my second best total ever. My deadlift was hurt by back injury on May 6, which kept me from lifting anything from the floor for almost three weeks. I am coming back.)
I did some more deadlifts
5 sets of 1@225 lbs.
I did some shoulder press
3×95 lbs.
I did some back squats
10X95lbs.
I did some OHS
2 sets 5×45lbs.
did 20 pull-ups
and 20 assisted dips
Breck, that is a terrific Elizabeth!! Great to know you are still getting better. The GAMES are coming up, and you can tear ‘em up.
My jaw will drop if I see Quadzilla show up for a date with Elizabeth tonight. I’ve always said Quad is a warrior, but I don’t think there is a word in the english language that would describe the toughness displayed if he lays it on the line tonight.
Danny AKA Quadzilla AKA Vastus Medialis Assassin (VMA),
You are a maniac!! First I find out that Nicole had headed to some training on running and endurance and then I turn here and see where you are actually doing some form of ancient running torture. I don’t think I have run that far in total in my life!!
Are there tryouts for keeping time and splits for you? That along should be considered a WOD!!
400m should be considered endurance running in my book!
Chad
“Elizabeth”
21-15-9 reps for time of:
Squat cleans (Men 135 lbs, Women 95 lbs)
Ring dips
As Rx’d
Time: 7:51 (PR)
“Elizabeth”
as Rx’d in 14:29
slower than last time, the sprint WOD this morning busted my rumpus.
Congratulations! You look great! Your muscles are popping out girl! Hope to see you today if I can make it over there with Eric for the 12pm WOD.