5K
26:18
I signed up to do Tough Mudder in September, which includes a 13 mile run at over 6,000 Ft elevation which means I need to start running! This was kind of my bench mark 5K run, and I hope to improve from here. I plan to start doing more speed work.
Monday, April 9, 2012
Friday, 03.30.12
Thruster 1RM
130 PR!! I actually felt like I could do more, but I decided to save my strength for....
"FRAN"
Reps of 21-15-9:
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thrusters (95/65#)
Pull-ups
7:08 PR!! Beat my last PR of 8:31 - so happy! I was able to string the first 21 thrusters and last 9 thrusters together. I had to break the 15 thrusters into 2 sets. I'm still just in survival mode on my pull-ups - not ready to strategize on those yet.
Thursday, 03.29.12
Recovery!
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
Monday, 03.26.12
It's that time again...time to Total!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
The CrossFit Total
Perform a 1RM in each of the following lifts
-Back Squat
-Shoulder Press
-Deadlift
Back Squat: 215 PR
Shoulder Press: 82 PR I improved by only a pound but hey, you have to celebrate the small victories, too.
Deadlift: 230 This was a tie of my previous PR and I am actually really happy about it. I pulled my back the last time I totaled during the deadlift so since then I have been taking it easy whenever I deadlift. I haven't even focused on dead lifting at all since the last Total so to tie my previous PR is a good thing!
CrossFit Total: 527 PR!!!
Wednesday, 03.28.12
Max Vertical Jump: 19.5"
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders
30:22 PR
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