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Old 03-15-2008, 08:39 AM   #61
Brad Hegemann
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Re: Fulton Crossfitters

"Quarters" YMCA treadmill, incline 1%

1/2mile @ 7.0 mph
1/2mile @ 7.5 mph - 1 mile
1/4mile @ 8.5 mph
1/4mile @ 7.5 mph
1/4mile @ 9.0 mph
1/4mile @ 7.5 mph - 2 miles
1/4mile @ 9.5 mph
1/4mile @ 7.5 mph
1/4mile @ 8.5 mph
1/4mile @ 7.5 mph - 3 miles
1/4mile @ 9.0 mph
1/4mile @ 7.5 mph
1/4mile @ 9.5 mph
1/4mile @ 7.5 mph - 4 miles
1/4mile @ 9.0 mph
1/4mile @ 7.5 mph
1/2mile @ 7.0 mph - 5 miles - 38:14

I have no trouble getting my pulse up to 180 - 185 but my recovery leaves something to be desired as yet. It would drop to ~175 during the "rests" and was ~130 at the end, after 5 minutes of walking. "in shape" I've been able to do long runs at 7.5 mph with a pulse < 150 so I have a ways to go. Today I was in the 170s after the first mile. :-P

Capital City Adventure Race - We're starting downtown and they've set a registration deadline! http://www.capcityadventure.com/home.shtml

-brad
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Old 03-16-2008, 04:45 PM   #62
Robert Pierce
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Re: Fulton Crossfitters

3/16/08

Road work on the bike for Robert and Brad. 11.1 mile loop around town. Getting easier...
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Old 03-17-2008, 04:44 AM   #63
Robert Pierce
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Re: Fulton Crossfitters

3/17/08

From CF Cincinnati, modified for time, "1000 Rep WOD"

100 Rope Jumps
10 Burpees
10 Situps
10 Pushups
10 Squats
10 Pullups

6 rounds + another 100 Rope Jumps = 1000 reps, for time (with several scaling pullups to jump pullups)

John 24:08
Brad 23:20
Robert 22:40
Lisa 25:15
Adam 24:40
Mark 22:45
Nick 24:32
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Last edited by Robert Pierce : 03-17-2008 at 04:49 AM. Reason: Hit enter accidentally
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Old 03-18-2008, 05:00 AM   #64
Robert Pierce
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Re: Fulton Crossfitters

3/18/08

Today Adam and I practiced Oly lifts.

Hang cleans, 45# -> 95#
Snatches, 45# -> 65#
OH Squats, 25# -> 95# (Robert, new PR by 20#!) and 85# (Adam, tied PR!)

Adam also set a new PR today for pullups with 20.

Last edited by Robert Pierce : 03-18-2008 at 05:05 AM. Reason: Correction
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Old 03-18-2008, 03:15 PM   #65
Gina McLachlan
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Re: Fulton Crossfitters

I did this Tuesday since I wasn't at group Monday in 20:24. I think it goes quicker when you're alone and doing it all in one area and not waiting on others for the pull up bar. All pull ups were jump pull ups

Gina

Quote:
Originally Posted by Robert Pierce View Post
3/17/08

From CF Cincinnati, modified for time, "1000 Rep WOD"

100 Rope Jumps
10 Burpees
10 Situps
10 Pushups
10 Squats
10 Pullups

6 rounds + another 100 Rope Jumps = 1000 reps, for time (with several scaling pullups to jump pullups)

John 24:08
Brad 23:20
Robert 22:40
Lisa 25:15
Adam 24:40
Mark 22:45
Nick 24:32
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Old 03-19-2008, 04:52 AM   #66
Robert Pierce
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Re: Fulton Crossfitters

3/19/08

Small group today, it is spring break...so we stole some barbells from the weight room.

From CF Cincinnati, modified to add some running:

10 Burpees, then:
Deadlift (105/55)
DB swings (35/25)
DB Front Squats (30/15)
21-15-9 reps, with a 400m run after each round, then:
10 Burpees

Nick 17:58
Brad 16:50
Gina 16:46
Robert 15:40
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Old 03-21-2008, 04:52 AM   #67
Robert Pierce
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Re: Fulton Crossfitters

3/21/08

Let's call it "Looks can be Deceiving," an NEN workout.

Do the combination of exercises down the length of the basketball court, run back, each pair 4x through.

Broad Jump*/Walking Lunges
Spiderman PU#/Triple Jump
Broad Jump Burpee#/Bear Crawl
Crabcrawl Pushup^/Backwards Jump
Side Bear Crawl*/Backwards Run

*Half court
#Top of the key
^FT line

Today we had John, Nick, Brad, John, Gina, Lisa, Robert, and Adam.
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Old 03-22-2008, 09:58 AM   #68
Robert Pierce
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Re: Fulton Crossfitters

3/22/08

"Daniel"

50 Pullups
400m run
21 Thrusters 95#
800m run
21 Thrusters 95#
400m run
50 Pullups

Adam 31:52 with thrusters scaled to 75#
Robert 24:06 as Rx'd, a PR by over 7 minutes
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Old 03-24-2008, 04:52 AM   #69
Robert Pierce
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Re: Fulton Crossfitters

3/24/08

From Eva T, slightly modified: Run 1 mile, stopping to do 20 walking lunges and 20 mountain climbers every 1 minute.

I'm not going to post times, because poor blood flow to the brain caused most of us, myself included, to lose count of our laps. Let's just say we were all in the 17-20 minute range.

Today we had Nick, Gina, Brad, John, Shawn, Lisa, Robert, and Adam.
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Old 03-25-2008, 04:41 AM   #70
Robert Pierce
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Re: Fulton Crossfitters

3/25/08

Dieselcrew shoulder workout.

C&J 1-1-1-1
95-115-125-135 (didn't feel safe going any higher w/o bumpers)

Hang Clean 95# x 10
Pullup x 10 (strict)
HC 95# x 10
PU x 10 (strict)
HC 95# x 10

Weighted Pullups 1-1-1-1-1-1
25-50-75(f)-60-60-60
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