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Welcome Daryll, I think you will find your running times improve if you stick with CF, if you like that type of workout you should check out [url]www.crossfitendurance.com[/url] (WFS). Your strength will definately improve.

Hey Diane, Actually Kelley is a guy. You should check out his videos on the CF Journal, he is the founder of Crossfit San Francisco (WFS) [url]http://www.sanfranciscocrossfit.com/coaches.php[/url]

[B]Wednesday 091014[/B]
Thruster
1-1-1-1-1-1-1
125, 145, 165, 185(f), 175(f), 165, 170

Plank Hold - 6:06

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Glad you could join in [B]Daryll[/B]!
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10-15-09

[B][U]Warmup[/U][/B] - same as 10-14-09

[B]Snatch[/B]
45x4 HSN
SN: 1-2-1-1-1-1
45-55-60-[B]65[/B]-70F-70F

1 SN then 2 OHS
65#x 5

No WOD today

Ab Planks - Day 15: (throughout the day) 2:30, 2:00, 1:30 and 1:00x9 = [B]15 minutes[/B]

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10/15/09

Row 5555m - 22:56.4 (Broke 100,000m for the Concept 2 Fall Challenge 9/15-10/15)

WOD
Crossfit Total
BS- 355
Press- 170
DL- 385

CFT = 910 (20lbs less than PR)

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Welcome aboard Daryll. I'm relatively new here also. Been crossfitting for almost a year.

Yesterday's WOD a little unusual since it wasn't timed. Felt a little strange until we got to the last couple of cycles. Then it was just plain HARD.

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

65#, 95#, 105, 105, 105

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Eased up a bit today.

Walked about a mile. Then 6 min on the elliptical with a load increase every minute.

Jump rope - 100 regular - 2 min walk - 100 alternating foot - 2 min walk and so on. Think I did 1000 jumps. Wasn't really paying attention.

Bench Press- barx5, 65x5, 95x3, 115x3, 135x3, 145x, 155x3, 165x3, 175x3

Then lots of stretching, especially my hamstrings.

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10-16-09
Hurting today. Probably just need a 60 minute deep tissue massage and some tub therapy. Anyway...

WU:
500m C2 @ 3.5 damper 2:22.0 and then again
500m C2 @ 3.5 damper 2:12.3
[B]Charlie[/B], thanks for the explanation. Still trying to figure out the power meter.
10-10-10 Shoulder pass throughs
5-10-15 pullups
5-10-15 dips
5-10-15 BW squats
5-5-5 #45 OHS

WOD:
Supposed to have been 21-18-15-12-9-6-3 Hip Back Extensions with each set preceded by a 400m run. I however did:

20 Burpees in place of the run
GHD in place of the HBE
24:40.3....Not bad considering the 140 burpees nearly killed me.

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worked on the 091016 WOD. This is 21 Hip-Back Ext, 400m run
18 Hip-Back Ext, 400m run
15 .............................
3 Hip-Back Ext, 400m run

I did these jogging on a treadmill. Finished in 32:15. The jogging went will. The therapy is working! No pain in toes nor pain or swelling in knee.:kicking0:

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Yesterday worked on front squat and the pull phase of the clean with coach Andy Tysz at the USOEC. Today ran 3+ mile loop by my house and cut off a little over 3 minutes. It feels so very good to run again. Next weekend it's Omaha to see Coach Rippatoe for Basic Barbell Cert. I should have CrossFit Marquette functional by the end of the month. Had rubber flooring put down today.

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10-16-09

[B][U]Warmup[/U][/B] - same as 10-14-09

[B][U]WOD [/U][/B]- 5 rounds for time
15 x HCL (with SQ) - 60#
30 PU

[B]Time[/B]: 34:09

Still chipping away at ab planks for today. Will post them tomorrow.

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Tuesday flew to Las Vegas for mini vacation w/my wife.

Wednesday worked out in the hotel room. 100 push-ups, 150 squats, 150 sit-ups. Probably walked over 5 miles today just crusing casinos.

Thursday did 100 push-ups and 200 squats for time doing 10/20 reps of each.
My time: 13:14

Today flew home from Las Vegas