30 thoughts on “July 18, 2014”

  1. Metcon:
    Five 400m run every 3 minutes; then transition to five 500m row every 3 minutes
    400 meter run
    1st: 1:52
    2nd: 1:52
    3rd: 1:50
    4th: 1:50
    5th: 1:38
    *
    500 meter row
    1st: 1:46
    2nd: 1:52
    3rd: 1:55
    4th: 1:56
    5th: 1:39
    *
    WOD (rx’d on deadlift w/ 225#; 1/4 depth on handstand push-ups)
    Finished at 5:15 (pr) * deadlifts unbroken

  2. 5 rounds of 400 m run
    1:38,1:39,1:38,1:39,1:38

    5 rounds of 500m row
    1:57,1:58,1:58,1:58,1:47

    Wod modified: 225# DL but with inverted push-ups
    7:30

  3. 5 Rounds, every 3 minutes:
    400 Meter run for time
    1:30
    1:25
    1:25
    1:16
    1:11
    followed by,
    5 Rounds, every 3 minutes:
    500 Meter row for time
    1:56.8
    1:56.2
    1:54.2
    1:52.5
    1:47.8

    “Diane”
    As Rx’d
    Time: 4:58

  4. That warm-up was cray-cray!! Get ready my after-nooners! πŸ˜‰

    “400m Hell”
    Run: 1:31-1:28-1:30-1:33-1:29
    Row:1:47-1:45.6-1:40.7-1:36.6-1:38

    “Diane”
    As Rx’d- 10:18(not a PR but after that warm-up it’s close enough)

  5. 400m sprints
    1:18-1:18-1:17-1:19-1:22, almost kept them all sub 1:20.
    500m rows
    1:50.1-1:54.3-1:56.1-1:55.3-1:48.4, horrible after the runs.
    “Diane” rx’d
    – 9:47
    First time to rx this WOD so I guess it’s a PR, but not proud of it.
    Top 5 hardest hours I’ve done at CFJ, well done Breck.

  6. Ava @ 10,000 ft CF Breck
    5 rounds
    800 m run
    30 KB swings 35#
    30 pull-ups
    WOD as rx’d = 39:47
    Running is so hard – still sucking air!

  7. 400m runs
    1. 1:12
    2. 1:11
    3: 1:19
    4. 1:27
    5. 1:27

    Row
    1. 1:50
    2. 1:56
    3. 2:01
    4. 2:02
    5. 2:02

    Runs killed me!

    WOD:
    8:08

  8. 400m runs
    1:37
    1:38
    1:42
    1:43
    1:44
    400m rows
    1:50
    1:54
    1:55
    1:59
    2:03
    WOD rx’d
    7:11(PR)
    That was a brutal “warm up”

  9. 400 m runs
    1:46
    1:42
    1:47
    1:47
    1:40

    400 m row
    1:37
    1:42
    1:44
    1:44
    1:43

    WOD with 115# and 3 ab mats
    6:07 — stayed lighter and did the DL unbroken

  10. 400m run
    1:27, 1:24, 1:20, 1:16, 1:21
    400m row
    1:42, 1:42, 1:44, 1:43, 1:46

    wod 8:10
    @ 105
    hands torn so I scaled, did 10 reps at rx #155 post wod to make sure I could do it πŸ˜‰

  11. 5 rows at 500m 1:55, 1:57, 1:57, 1:57, 1:53
    5 runs at 400m 2:15, 2:12, 2:10, 2:08, 2:00
    Diane prescribed in 5:34 pr

  12. 400m runs
    1:26
    1:25
    1:27
    1:28
    1:25
    500m rows
    1:53
    1:53
    1:48
    1:49
    1:43

    Diane as rx’d
    12:53
    Hit a wall on HSPU like usual – it took me over 2 minutes to do the last 3.

  13. Thank you TS, Jessica, and Michelle!!!

    We were very excited to welcome Miss Camille Alivia at 9:30 am! We are all doing great and look forward to introducing her to the CFJ family!

  14. Congratulations B and Anthony! I heard the news from Berlyn today!!! I love her name!!! I can’t wait to see her! I bet Jaxson is excited too!!

  15. Boot camp w/Michelle, Lisa and me:
    Warm up:
    10 burpees
    20 jumping squats
    30 push ups
    40 sit ups
    50 Jumping jacks

    21-15-19
    Knee raises
    Wall balls
    Kettlebell swings

    Set up 5 boxes outside approx. 30 to 40 ft apart:

    2 rds run to boxes and step over ea box and run back to start
    Lateral shuffle to boxes and do 5 dips on ea box – run back to start
    2 rds run to boxes and do five box steps on ea box and run back to start
    Run to boxes and do 3 push ups on ea box, step over boxes–run back to start
    Run to boxes and step up and raise right leg, step down and repeat 5 times – on
    next box raise the left leg 5 times..etc. run back to start

    DB Matrix WOD:
    10 Ea;
    Bent over rotate and press
    Squat and press in Y
    Burpee T Row ea side – jump up
    Thrusters
    Front/Lateral raise at same time -5 ea arm

    Finished w/10 sit ups w/med ball throw

    This was a tough one! Great job Lisa and Michelle…see you all on Monday!

  16. Paul 40/m/165/5'9"

    Strength – Deadlift 10-5-3-2-1-1-1
    135-185-225-245-275-315-325(f)

    WOD as Rx. With some questionable bro reps on the HSPU
    15:52

    Got rid of the ABmats finally.

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