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Old 05-05-2009, 04:49 PM   #1
Colin Price
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Fangs Out in San Fran

I am a 29 year old Navy pilot recently returned from Afghanistan where I started crossfiting occasionally. Now that I am back I decided to kick off my thirties by running the San Francisco Marathon on July 26th and raise money for the Wounded Warriors Project.
I am training for the marathon using Crossfit and Crossfit Endurance with a weekly distance run thrown in.
My stats at the beginning: M/29/6'0/225
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Old 05-05-2009, 04:57 PM   #2
Colin Price
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Re: Fangs Out in San Fran

"Official" training start date was 11 April. Was in Florida for a month for the job. Ran a little, went out alot more.

11 April
3 Rounds
500m Row
21 Burpees
400m Run
23:11
13 Apr
5 Mile Run 40:07
Rx'd 30 Muscleups
Did 30 rounds of 4 Pullups and 4 Dips
26:32
14 Apr
"DT" 5 Rounds
Deadlift 115# x 12
Hang Power Clean 115# x 9
Push Jerk 115# x 6
21:08
15 Apr
"Helen" 3 rounds
400m Run
21 KB Swings
12 Pullups
12:54
16 Apr
"Danny"
AMRAP in 20 mins
24" Box Jump x 30
115# push press x 30
Pull ups x 30
2 Rounds + 30 Box Jumps and 10 Push Presses
CFE 1 Minutes Ladder sprints
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Old 05-05-2009, 05:04 PM   #3
Colin Price
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Re: Fangs Out in San Fran

20 Apr
Front Squat 5 x 3
3 x 185; 3 x 195; 3 x 205; 3 x 205; 3 x 215
500m Swim 11:25
21 Apr
"Fran"
21-15-9
95# Thrusters
Pullups
10:39
CFE
3 x 1 mile intervals 2min rest
1. 6:18 (Way too fast)
2. 6:32
3. 6:34
Foul 2 min Pushups: 60 reps
22 Apr
Deadlift 7 x 1
195x1; 205x1; 215x1; 225x1; 235x1; 245x1; 255x1
Swim
500m 11:14
500m 11:08
23 Apr
5 Rounds
Squat Max Rep (185#)
7 x Burpees
7:24 Squats 1x6; 4x4
24 Apr
"Michael" 3 Rounds
800m Run
50 Back Extensions
50 Sit Ups
23:29
CFE
12% Tabata 20:10 x 8
Did at 7.5mph
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Old 05-05-2009, 05:08 PM   #4
Colin Price
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Re: Fangs Out in San Fran

27 Apr
21-15-9
95# Snatch Squat (Subbed 45# KB Snatch)
Pull Ups
11:34
28 Apr
5 Rounds
21xSumo Deadlift High Pull
21 Dips
17:32
29 Apr
Shoulder Press 7x1
105x1; 115x1; 125x1; 135x1; 135x1; 145x1; 145x1
Swim
500m 10:54
500m 10:58
30 Apr
CFE
9 Min Time Trial: 1.32 miles
"Elizabeth"
21-15-9
Clean 135# (Subbed 95#)
Dips
11:40
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Old 05-05-2009, 05:11 PM   #5
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Re: Fangs Out in San Fran

1 May
CFE 6x400m 2min Rest
On treadmill 9.0mph,9.2mph,9.4mph,9.5mph,9.6mph,9.7mph, 10.0mph
4 May
"Hansen"
30 45# KB Swings
30 Burpees
30 Situps
38:33...Kicked my ***. Burpess are the bane of my existence
5 May
Front Squat 5x3
105x3, 115x3, 125x3,145x3, 155x3
Swim
1000m 22:16
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Old 05-05-2009, 05:18 PM   #6
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Re: Fangs Out in San Fran

Outside Runs
17 April
3.36 Miles 24:13
19 April
3.67 Miles 27:03
23 April
3.36 Miles 24:08
28 April
6.04 Miles 46:14
3 May
8 Miles 1:00:51
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Old 05-06-2009, 09:36 PM   #7
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Re: Fangs Out in San Fran

6 May
3 Weighted Pullups (45#)
5 Strict Pullups
7 Kipping Pullups

Not even close on this one. I didn't bother timing, because my watch doesn't track days. Pullups are my definite weakness. Maybe I need to chop off a leg so I can do more...but that would make burpees even harder...hmm...the conundrums of crossfit.
Workout went something like this
Round 1: As Rx'd - 15
Round 2: With 40 Pounds - 15
Round 3: With 30 Pounds and so on. The Last five rounds were basically 4 strict and then 4 kipping.

Moved over to the treadmill and did crossfit endurance workout. 12% Tabata. Did it at 8.0 mph. I think Tabata is Japanese for makes you want to puke. The only good thing about the this workout is it lasts 4 minutes, which allows me to pick one song to rock to while running. Went with Kings of Leon "sex on Fire". Could run all day to that one.

You know you are addicted to crossfit when you are at home by yourself with a pvc pipe practicing olympic lifts.
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Old 05-07-2009, 02:18 PM   #8
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Re: Fangs Out in San Fran

7 May
Pushjerks 7 x 1
145x1,155x1,165x1,175x1,175x1 (failed on 185), 175x1,185x1

Felt pretty good on this workout today. I think the practice on form with the PVC pipe yesterday paid off.

CFE:
10k on the treadmill. 25 minutes for the first 5k. 23:47 for the second 5k
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Old 05-08-2009, 12:44 PM   #9
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Re: Fangs Out in San Fran

8 May
"Grace"
135# Clean and Jerk; 30 reps for time
Did this one in 5:58. These are the workouts that make me enjoy crossfit. Could do that one everyday.

Afterwards did an easy twenty minutes on the bike and then decided I would jump on the rower since its been a little while. Tried a 2k set and did it in 7 minutes flat.

Good start to the weekend. Heading down to LA to see a Bob Schneider show.
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Old 05-11-2009, 02:20 PM   #10
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Re: Fangs Out in San Fran

11 May
Back Squats 5x5
165x5, 185x5, 195x5, 195x5, 205x5

5k Row 18:41

Little to much partying this weekend. Missed my distance run sunday night so going to have to make that up tomorrow night.
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