CFE WOD 11-17-09

Two rounds of:

1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off

All out efforts on the 1 minute.

I did this on the golf course so I am not exactly sure how far I made it in those 1 minutes, I was going all out though so my best guess is about 225 - 250 meters.

Felt good!

I am going to do the "Pelican Challenge" at the Seabrook Lucky Trails half marathon in March. The challenge is to do a half marathon on Saturday and Sunday.

A lot of people at the gym are going to start training for the half marathon, so that is awesome!

Will be great to represent Crossfit Bay Area, and it will be nice because we can all support each other.

I am going to train for this using strictly Crossfit Endurance (3 times per week) and Crossfit (5 times per week). Should be interesting to see the results!

WOD 11-19-09

1 mile run

Rest 5 minutes

"Karen" (150 wall ball shots, 14 lbs.)

Rest 5 minutes

1 mile run

Times:

Mile 1 - 7:24

Karen - 7:06

Mile 2 - 8:07

This was a tough one! Mile one felt great, but for the first couple of hundred meters on mile two my legs felt like concrete. Was hoping for mile 2 to be in the 7 minute range, but I just missed it.

Wall-balling. Starting to see some definition in the shoulders!

WOD 11-17-09

"Barbell Tuesday"

Snatch 6 x 2 (stayed at 25k)

Press 5 x 5 (stayed at 25k)

Then...

Jump rope for 5:00

WOD 11-16-09

"Angie"

100 pull-ups
100 push ups
100 sit-ups
100 squats

Time: 25:25

Felt good! Abs were sore for days.

WOD 11-14-09

Partner WOD

Partner 1 - Run 400 meters
Partner 2 - 5 pull-ups, 10 broad jumps, 15 kettlebell swings

As many rounds as possible in 20 minutes:

12 rounds + 5 pull-ups + 5 broad jumps

WOD 11-13-09 and Oly Workout

"Jackie"

1000 meter row
50 thrusters (43 lbs.)
10 pull-ups

Time: 9:13

A couple of mess-ups in that it wasn't at 45 lbs. and we didn't do 30 pull-ups. Will do it as RX'd next time, and I am hoping to keep the same time.


Olympic Lifting workout 4-6 pm:

Snatches 6x2
Clean and Jerk 6x2
Push Jerk 5x3
Front Squat 5x3

WOD 11-12-09

Bench Press

3 - 3 - 3 - 1 - 1 - 1

85 lbs. - 95 lbs. - 100 lbs. - 105 lbs. - 110 lbs. - 110 lbs.

then WOD of...

600 meter run
21 deadlifts (155 lbs.)
21 lateral burpees
21 box jumps
400 meter run
15 deadlifts
15 lateral burpees
15 box jumps
200 meter run
9 deadlifts
9 lateral burpees
9 box jumps

Time: 19:36