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Today - 07/30/09

Slept like a rock last night but still feeling a little testy and anti-social. Consequently, I think a solitary pursuit is my best bet so I am going to do yesterday's 10K. I haven't run this far in quite some time but I like to run, so off I go!

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Whew! The 91% humidity was rough!

I don't have a 10K route so I decided to just keep going for 1:15 and figured I'd be good on distance. I threw in about 300 steps along the route and that slowed me down considerably, especially the last set which were near the end of the run.

I started my cool-down walk back to the house about a half-block from my gym and got a wild urge to run in and see how fast I could row 500m after a 10K. I was tired but I must have had some kind of adrenalin rush when I sat down on the rower because I pulled out a 2:01! And then I had to muster up every ounce of control I had in me not to vomit.

I mapped the run when I got home and the running distance was 6.1 miles, not counting the steps.

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:kicking0: I have completed my third week of CrossFit!

Thursday 7/30/2009 ***Another 20/20***
Max Reps

Pull-Ups (I used 3 bands, maybe next time 2)
#20 Slam Ball (I used a 10# weighted ball, next time 12#)
Row (Cal) (I was getting 3-4 cal/20 sec.)
#75 Push Press (I used 15# dumbbells)
20 Seconds Work 20 Seconds Rest (Rest, ha!)
8 Rounds Alternating Movements

I don't know my total rep count yet. That workout kicked this youngster's @$$.

Thanks for letting me play guys! It [I]is [/I]nice to be the young one in the crowd. Everyone at my 6 AM workout is 10-20 years younger than me.

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[I][B]090730 THURSDAY

[/B]Second day of getting to assist at the globo as a training assistant for cross-training classes. What a great experience for me!

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU - [/B]Modified.

[I][B]WOD: "Fran"
[/B][/I][B]For Time: 21 - 15 - 9 of
95# Thrusters
Pull-ups
[/B]As Rx'd[B] - [COLOR=Red]10:00 Flat - PR [/COLOR][/B][COLOR=Red][COLOR=Black]by 1:33.
[I][B]Note: [/B]Started this off with 95# feeling light and going up easy. Hit the wall during the first round at just 11 reps! THe rest were broken with lots of rests in between BLEH! Pull-ups were a lot easier (now that I can really kip) - broke them into fives for the most part. Hope my endurance comes back quickly.......and soon!

[B]Cross Training class: [/B]Did their workout for fun:
[/I][B]"TPS"
For time: 3 rounds of:
6 X 45# thrusters
12 jumping pull-ups
24 Ab-mat sit-ups
Time = 4:16

[/B][I]Another class later at 5:00 p.m...........[/I][/COLOR][/COLOR]

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Diane D. and Diane M.:

Great work, both of you. Congrats on your third week, Diane M.

Diane D.: Awesome 500m rowing time - - especially after a nice, long run.

I'll try to start catching up with everyone else - - things are settling down.......slowly and at long last.

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7/30/09

Active rest

Row 7500m- 30:45.8

Fun with Kettlebells- Just practiced cleans, swings and snatches. Was able to snatch 70# kb with each arm !

Started working on handstand progressions.

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Welcome Diane and Christin
CFC WU
run 400m
5 pushup
10 sit ups
15 squats
10 sit ups
5 pull ups
15 overhead squats @ 45#

back squats
3 @ 95#
5@145#
5@165#
2 more sets of 5 @ 170# and 3 sets of 3 @ 170#

WOD 10 rounds of 7 SHPDL @ 95# & 7 ring dips
time 13:00

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Today - 07/31/09
11:AM workout at the gym with Bill

WU:
Stetching
Run to gym
Row 500m
Dumbbell swings

Workout:
8 x 95 DLs
1 min. sit-ups: 47
6 x 105 DLs
45 sec. sit-ups: 38
4 x 115 DLs
30 sec. sit-ups: 28!
2 x 120 DLs
1 x 130 DL

1 min squat clean and press: 18

Ran backwards up hill to home.

[B]Stephen[/B] - Congrats on Fran PR!

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I am enjoying a rest day. Ahhh. I needed it too, I've been working hard!

Golf tomorrow. Back to CrossFit on Sunday.

Diane D, you're running those Pittsburgh hills? Once I went with my boyfriend to see his family there, took my running shoes, saw the hills and never pulled the shoes out of my bag. Sure is a beautiful city.

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[B]Diane M[/B] - Thanks for the props to Pittsburgh. It is a beautiful city! First-timers are always amazed. Regarding the hills, one of the reasons I run so many of the "city steps" is to help me when I hit one of the many big hills along my route. The steps make the hills seem easy! And running on them in the summer is much easier than driving on them in the winter (can you say "my car is sideways?")!