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.