Another Run

Three runs in a week, it was the first time in a while that I have run that much in a week.

4.55 miles in 33:49 - 7:30 pace

Campbell Waterfront Run

Just over 4 miles in 33:38

Crossfit 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

19:49(8:47 first 2/2:50/1:52/6:20)

Compare to 080827 (23:21)

Warmed up with:

1000m row in 3:39
1 min rest
500M row in 144.5
30sec rest
250M in 140.5

Body Weight Bench Mark:
160.2 lbs, 9.9% body fat.

Crossfit 100422

Five rounds for load and time of:
Back Squat, 3 reps #225
20 Ring dips (subbed #40 weighted dips)

10:51(1:37/2:15/2:17/2:21/2:20)

Warm up 1000M row in 3:33.6
10 Parallel grip pull-ups

Cool down
90 sec. SB plank
25 weighted sit-ups #25
15 side plank knee raises
10 rope pull-ups

Run

7.3 miles in 54:06

Cool and misty out, great running conditions. very happy with my 7:24 pace. Felt very smooth and even.

Miscellaneous

Mixed Bench and pull-ups. Legs were very tired from the week.

Crossfit 100419

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

10:11 (3:24/3:21/3:26)

Warmed up with 2 miles in 15 min on the treadmill
Cooled off with Preacher(10x50+/10/70+) curls and dips (2x10)

Crossfit 100420

Clean one rep every minute on the minute for 15 minutes.

135/140/145/150/155/155/160/160/155/160/160/165(f)/160/160/160

Warmed up with 1000m row. Finished with abs and various types of pull-ups.

Disappointed that I couldn't get above 160, I couldn't seem to get a good pop and get under the weight.

Crossfit 100416

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Warmed up and cooled down with additional sets of 500

2:07/1:38.8/1:40.0/1:41.3/1:42.0/2:07

Really was hoping to keep them all under 1:40.

Finished with 3x10x135# bench

Bike to Hockessin

18.5 miles in about 1:08 or a 16.5 mph. Not nearly fast enough.

Crossfit 100411

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

2:17/2:38/2:45/2:53/3:20
13:53

Compare to 090601

I think I screwed this up and did single arm split cleans when it should have been double arm

Warmed up with 3x500m row with 1min rest(splits were intentional)
1:50/1:45/1:40

Campbells Bridge Run

I ran with the Campbell's running club again today. We ran over the Ben Franklin Bridge, it was great to get outside. Pace was slow out to the bridge but once we got there we broke into two groups to actually run the bridge. We covered the 5.15 mile course in 45:08(~4:30 in wait time to regroup after the bridge)

Crossfit 100408

Warmed up with 6 intervals of 250m row w/ 30 sec. rest. Did each interval in 50 secs, give or take a few tenths

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Subbed 115#

10:07
1:25/1:49/2:11/2:13/2:29

Simple and Quick

1000 M row - 3:30.8
1 round of DT - 1:40
12 x 115# DL
9 x 115# Hang Clean
6 x 115# Push Jerk
2x5x165# Bench
10 pull-ups

Quick Bike

Did a quick ~6 miles in ~20 min. before the start of my daughters soccer game. Here is the course:

Dash 4 Diabetes

I decided at 3:00 to run in the Dash 4 Diabetes today at 4. It looked like a good course and it has been awhile since I did a 5k. I finished in 20:29 which was slower than I had hoped, but I am not too upset by it. I had hoped to still be under 20 min but the last half mile got me. I was more upset by the 3 guys that passed me in the last half mile, that kept me outside the top 20.

Results for the race are here.

Crossfit 100406

Overhead Squats OHS
5x5x5x5x5

All sets at 95#

Warmed up with 1000m row in 3:38.9 (want to get this below 3:25)
Did abs between sets, finished with 6 wide grip pull-ups and 10 weighted(40#) dips.

Was going to bench between sets but wasn't feeling it after a round of 5x135.

Crossfit 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

45lb Dumbbells(wieghted belt for pull-ups)

18:56

Struggled a little for form on C&J, last two sets of pullups were 40# and 30# repectively.

Warmed up with 1000m row in 3:43 and finished with ab work(25#x25 situps, 90sec SB plank, 15x 10lb side plank raises)

Body Weight Bench Mark:
160.4 lbs, 10.2% body fat.

Crossfit 100403

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Time: 5:58/4:24/2:53/1:22

Warmed up with 10x135 Bench Press, 10 pull-ups