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Old 02-21-2008, 06:13 AM   #31
Robert Pierce
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Re: Fulton Crossfitters

Brad, I'm impressed...you smoked my 5K time on both of your splits!
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Old 02-21-2008, 11:27 AM   #32
Gina McLachlan
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Re: Fulton Crossfitters

I did this on our snow day since I couldn't make it to the Y! Did it in 7 minutes and then did 15-10-5 after a rest but didn't time it.
Quote:
Originally Posted by Robert Pierce View Post
For Gina in Vegas:

Burpies and Situps
21-15-9, for time.

I did this on our snow day since I couldn't make it to the Y! Did it in 7 minutes and then did 15-10-5 after a rest but didn't time it.

OR

5 Pushups, 5 Situps, 10 Air Squats, 20 rounds.

I didn't want you to think we forgot about you.
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Old 02-21-2008, 01:42 PM   #33
Shawn Hull
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Re: Fulton Crossfitters

Quote:
Originally Posted by Robert Pierce View Post
For comparison, here are previous times for "Kelly," but scaled to 4 rounds and as otherwise noted.

5/18/07, all using step jumps and 12# WB
Nick 15:57
Dave C 15:48
Lisa 17:14
Robert 14:54

Fall 2007, same except as noted
Shawn 13:27 bench jumps
Rob 15:41 bench jumps
Missy 15:33
Lisa 15:40
Mark 15:26
Sharon 18:23
John 16:45
Ginia 17:15

Shawn will post today's results.
Results in seconds per round



Name Fall 2007/2.20.08

Shawn 202/196
Rob 235/
Missy 234/
Lisa 235/
Mark 232/208
Sharon 276/
John 251/216
Gina 259/245
Brad xx/230
Adam xx/228


Note that we did 5 rounds yesterday. In the fall we ran upstairs, yesterday we ran around the gym, so a slight drop is to be expected by eliminating the stairs (no pun intended).

Last edited by Shawn Hull : 02-21-2008 at 02:10 PM. Reason: Formatting
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Old 02-22-2008, 05:53 AM   #34
Robert Pierce
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Re: Fulton Crossfitters

2/22/08

3 lap warmup with squats and pushups

Plate Workout

Pick up a plate, don't put it down for 10 minutes, AMRAP of the following:

10 Around the Worlds
10 Plate Halos
10 OH presses
10 Squats
10 Rows
10 second Overhead Hold

Plate halos - hold plate in front of face, rotate or wrap around the head; Around the Worlds - hold plate on hip, lift up over head and down to other hip

John 6 w/ 35#
Lisa 4 3/4 w/ 25#
Shawn 5 w/35#
Brice 6.5 w/25#
Robert 5.5 w/ 35#
Adam 5 w/ 25#

Then we did some Tabata isos...20 sec x 2 for each of the exercises

Vup
Pushup
Lunge
Squat
Superman
Side plank (leg up)
Wall sits
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Old 02-23-2008, 06:37 AM   #35
Gina McLachlan
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Re: Fulton Crossfitters

Mark was out of town so I didn't set an alarm and then woke up at 6 so it was too late. I went in later and did 5 minutes at 4.2 on the treadmill, did abductor/adductor machine and leg lifts for abs. then a 30 minute interval work out on the ellipical followed by 75 leg in and outs and 25 medicine ball ab turns. I will be there Monday!

Gina

Quote:
Originally Posted by Robert Pierce View Post
2/22/08

3 lap warmup with squats and pushups

Plate Workout

Pick up a plate, don't put it down for 10 minutes, AMRAP of the following:

10 Around the Worlds
10 Plate Halos
10 OH presses
10 Squats
10 Rows
10 second Overhead Hold

Plate halos - hold plate in front of face, rotate or wrap around the head; Around the Worlds - hold plate on hip, lift up over head and down to other hip

John 6 w/ 35#
Lisa 4 3/4 w/ 25#
Shawn 5 w/35#
Brice 6.5 w/25#
Robert 5.5 w/ 35#
Adam 5 w/ 25#

Then we did some Tabata isos...20 sec x 2 for each of the exercises

Vup
Pushup
Lunge
Squat
Superman
Side plank (leg up)
Wall sits
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Old 02-23-2008, 12:24 PM   #36
Brad Hegemann
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Re: Fulton Crossfitters

University of Missouri All Comers Track Meet - Feb 23rd.

Jacob Pierce ran and WON the pre-high-school mile.

Field of 4, two were clearly younger and the third a peer. Based on number assignments, there were a couple no-shows.


Distance Time Cumulative
200m 0:35 0:35
400m 0:40 1:15
600m 0:44 1:59
800m 0:46 2:44
1000m 0:46 3:30
1200m 0:45 4:15
1400m 0:43 4:58
mile 0:38 5:36

Jacob came with about 4 steps of lapping the other three competitors, only the oldest staying away.

The Hearnes indoor track is a 200m oval. To make up for the 1600m vs mile distance, they add the difference at the start, so Jacob really flew through through the long first lap.

AlJacob said he'd run 5:10 or so on the YMCA's indoor track this week and thus was disappointed with his time today. However, I have always felt that the 12-laps-to-a-mile Y track is something close to a full lap short of a mile.

5:10 at the Y is just under 0:26 per lap. Add an add'l 0:26 to the 5:10 and one gets the 5:36 that Jacob ran today. Convinces me all the more that the Y track is a full lap short at 12 laps to a mile.

-brad
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Old 02-23-2008, 02:34 PM   #37
Robert Pierce
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Re: Fulton Crossfitters

2/23/08

Brad and Robert did some road biking. The loop was 9.5 miles, plus the to and from, total of around 11.3 miles.

Jake really wasn't very happy with his time, but it is a good benchmark to start the season.
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Old 02-24-2008, 07:22 AM   #38
Gina McLachlan
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Re: Fulton Crossfitters

Quote:
Originally Posted by Brad Hegemann View Post
University of Missouri All Comers Track Meet - Feb 23rd.

Jacob Pierce ran and WON the pre-high-school mile.

Field of 4, two were clearly younger and the third a peer. Based on number assignments, there were a couple no-shows.


Distance Time Cumulative
200m 0:35 0:35
400m 0:40 1:15
600m 0:44 1:59
800m 0:46 2:44
1000m 0:46 3:30
1200m 0:45 4:15
1400m 0:43 4:58
mile 0:38 5:36

Jacob came with about 4 steps of lapping the other three competitors, only the oldest staying away.

The Hearnes indoor track is a 200m oval. To make up for the 1600m vs mile distance, they add the difference at the start, so Jacob really flew through through the long first lap.

AlJacob said he'd run 5:10 or so on the YMCA's indoor track this week and thus was disappointed with his time today. However, I have always felt that the 12-laps-to-a-mile Y track is something close to a full lap short of a mile.

5:10 at the Y is just under 0:26 per lap. Add an add'l 0:26 to the 5:10 and one gets the 5:36 that Jacob ran today. Convinces me all the more that the Y track is a full lap short at 12 laps to a mile.

-brad
This depresses me when I'm trying to run enough to do a 5K! Drat! I guess I'll wait for a nice day and run the high school track and see what I get.
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Old 02-24-2008, 01:01 PM   #39
Robert Pierce
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Re: Fulton Crossfitters

2/24/08

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

Robert 25:25 as Rx'd
Lisa 20:20 (scaled to 90# on Gravitron, PU on knees)
Adam 31:00 as Rx'd
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Old 02-25-2008, 06:01 AM   #40
Robert Pierce
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Re: Fulton Crossfitters

2/25/08

1 lap
20 lunges (10/leg)
2 laps
30 Pushup
3 laps
50 Wall Balls
3 laps
30 Situps
2 laps
20 BW rows
1 lap

Track is listed at 1/12th mile, but as Brad notes above, probably more realistically 1/13th mile

Times from 8/22/07:
Rob 11:34
Nick 11:51
Lisa 13:01
Missy 12:56
Gina 13:15

Twice through today:

Lisa 12:06 12:40
Kristen 14:58 15:13
Gina 13:13 13:15
Brice 11:12 11:55
Rob 11:10 12:00
Adam 12:08 13:06
Shawn 10:45 10:55
John 11:29 12:35
Nick 11:30 13:27
Brad 11:55 11:25 (cut time!)

Last edited by Robert Pierce : 02-25-2008 at 06:08 AM. Reason: Hit post too soon
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