Crossfit 141128

20 Rounds of:

1Min Intervals:
3 45# KB Swing
3 45# Goblet Squat
5 Push-ups
5 Sit-ups to Standing
Rest Remainder of minute

Turkey Trot 10k

Ran the Wilmington MS 10k in 42:58 (6:55 pace)

Very pleased with the result, mile 3 was rough and brought down my time.  I took 6th in my age group and 46th overall(676).

Run 141125

Ran 3.38 Miles in 23:48(7:03 pace)

Great run, was flying the last mile and a half.

Swim 141125

Warm up:
500 Yards Free

Main 1:

10x50 25 Stroke/25 Free @ 1:00 Odds Breast, Even Back

Main 2:

4 x 250 yards Free (100 fast/50 easy/100 fast)

1 x 300 Pull

6 x 50 Kick (evens on back)

2600 Total

Run 141121

Ran 3.52 miles in 24:22 (6:55 pace)

Ran in the park - Windy!

http://www.mapmyfitness.com/workout/800815551

Crossfit 141121

5x5 Strength
Bent Over Row - 115#

Main:
21/15/9:

95# Front Squat
Burpees
Toes to Bar
Walking lunge
Bear Crawl

14:44

Back is still a little tight from dead lifts last week.

Run 141119

Ran 4.22 Miles in 30:59 (7:20 pace)

http://www.mapmyfitness.com/workout/799385009

Run was good, air was cold.

Swim 141118

Warm-up:
200 Free
200 Pull
200 Kick

Main Set 1:

2x200 @ 3:45
3x100 @ 1:45

Main Set 2:
:10 rest between each set
2x225 EZ
1x200 Fast
2x175 EZ
1x150 Fast
2x125 EZ (cool down)

2700 Total

The limited rest on the second main set helped cover the yards quickly, finished in just under an hour.  200 Kick during the warm up was tough.

Crossfit 141117

4 Rounds of

75 squats
50 Chest Press
40 Bent over rows
35 Shoulder presses

30:10

All reps were done with 45# plate

Crossfit 141114

5x5 DeadLift

255/255/255/265/265

AMRAP 10:00

20 yard walking lunge with 45# plate overhead
20 Flutters
5 Hand Release Push-up
3 115# Clean

5 Rounds exactly

Deadlift was definitely the max I could do 5x5.  In fact I went low on cleans as back was still tired.

Crossfit 141113

Another birthday WOD

38 Burpees

38 rounds of:
1 45# KB Swing(overhead)
1 KB Clean and  Press each arm (45# right 30# Left)
1 45# KB Gobblet Squat
2 45# KB Swing (should height)

16:40

After:
4 Min wall sit.
6 Min core

Had to go light on left shoulder but probably could have done 35#.  45# was good for right, couldn't have done the right any higher with the number of reps.

Run 141112

Ran 4.38 miles in 31:55 (7:16 pace).

http://www.mapmyfitness.com/workout/793205511

I have really slowed the last few months!  I am starting to put together a schedule to get my ass in gear for Lake Placid.

Swim 141111

Warm up:
400 with fins (100/50)

Main:
4x100 (odds free @ 1:50. evens IM @2:00)
8x50 Kick @60
4x100 (odds free @ 1:45. evens IM @1:55)
8x50 25 Drill/25 Free
8x50 @55

Cool Down
100 Free

Crossfit 141110

Strength
5x5 Shoulder Press 95#

WOD
4 Rounds of

25 Burpees
25 Squats
25 Situps
25 Pushups
75 Single unders

1 min rest between each round

My shoulder was angry this morning.

Swim 141109

Warm up:
400

Ladder
4x100 @1:50
6x75(3@1:20, 3 @ 1:30)
8x50 @:50 w fins
6x75(3@1:20, 3 @ 1:30) w fins
4x100 @1:50 w fins
Got my ass kicked in the pool! I had to resort to fins to keep up with my wife's uncle.

Crossfit 141107

Warm up:
31 Burpees

WOD:
31 rounds of:
100 Meter run
3 pull-ups
3 Dips
Situp
Pushup

25:50

Ran extra 100 at the end to make it an even 2 miles.

Crossfit 141106

5x5 Front Squat:

135/145/145/155/155

Main:

Tabata:
Wall Sits
Handstand
Situp - 9
Bottom Squat - 12 (rest position was bottom of squat)
Bent over row #45 - 13

Please my shoulder survived the handstands

Swim 141105

Warm up:

500  2x(200 swim/50 kick)
100 Kick 50 easy/50 fast

Main:
300 Pull
50 Kick
2x300 :45 rest (~5:15)
50 kick
2x200 :30 rest
50 Kick
3x100 @1:50 (~1:30)
50 Kick

Cool Down:
50 Breast
100 Swim

Total 2550

Crossfit 141103

6 Rounds for time

10 DL 185#
20 Wall Ball - 20#
600M run
100 Bicycles

a shade under 40 min.

The wall ball to run did me in! First 200m was brutal, but could practice for triathlon bike to run transition.