Confessions of a 200 lb Marathoner - Page 2

Greg Light · 03-10-2009, 06:47 AM

3.09.09

5 mile run

Kept at a 7:00 / mile pace, took breaks and walked for a few minutes whenever necessary.

5.02 miles, 35:09. Probably took 5 or 6 breaks.

Used my new Garmin Forerunner 305. Pretty sweet product!

Greg Light · 03-11-2009, 06:38 AM

3.10.09

Jackie

1000m row
50 45lb thrusters
30 pullups

8:36

I felt really good. I thought it would be a lot faster.

Row was done in 3:23

Greg Light · 03-12-2009, 06:45 AM

3.11.09

Crossfit Total

Squat
325
335
350 fail

Press
155
165 fail
160

Deadlift
395
420 PR

Total - 915 PR by 150!!! with a deadlift PR thrown in for good measure.

Greg Light · 03-12-2009, 10:38 AM

3.12.09

3k Row - 10:50

Then DB Bench

5x
60
70
85
95
110

Greg Light · 03-14-2009, 06:12 PM

3.14.09

Lots of volume today

Front Squat

5x
45
95
115
135
155
185
185
185

1 round of fight gone bad

Can't remember what the breakout was and I dont feel like going to look at my whiteboard to see, but the total was 121

Then I ran to the track 2.9 miles

Then 4x
400m run
2 minute rest

400 times were
1:27
1:23
1:23
1:24

Then ran home another 2.9

I'm beat

Greg Light · 03-17-2009, 06:47 AM

3.16.09

5 mile run - 35:50

Broken into the following distances with a minute rest in between

.25
.25
.50
.50
1.0
1.0
.50
.50
.25
.25

Then

Snatch
5x
45
65
75
95
115

Hang Squat Clean
5x
65
75
95
115

Greg Light · 03-17-2009, 01:19 PM

3.17.09

5k - outside finally

21:56

Weight 194.9

Felt slow. I'm not in running shape

Greg Light · 03-18-2009, 11:24 AM

3.18.09

Run 1 mile, rest 1 minute, Run 1 mile

6:32
6:48

Then

Weight Pull up / Dip

10 BW / 10 BW
8 +15 / 8 +15
6 +30 / 6 +30
4 +45 / 4 +45
2 +60 / 2 +60
1 +80 / 4 +80

The heavy weighed dips felt really good.

Greg Light · 03-20-2009, 06:17 AM

3.19.09

500m row

1:28.4 PR by 6 seconds. Felt like I was going to die after

DE squats
185x2 every 30 seconds for 5 minutes

Clean + Split Jerk
95x5
115x3
135x1
155x1
165x1
175x1
185x1 fail on the jerk
185x1 fail on the jerk

Greg Light · 03-21-2009, 03:13 PM

3.20.09

Didn't have a lot of time, so I went out and did 5 400s (on the street measured with my forerunner).

1st - 1:09 PR (flat)
2nd - 1:29 (way uphill)
3rd - 1:22 (slight downhill)
4th - 1:24 (slight uphill)
5th - 1:02 (way downhill) won't consider a PR

Then OHS

5x
45
65
75
85
95
95
115

03-10-2009, 06:47 AM	#11
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.09.09 5 mile run Kept at a 7:00 / mile pace, took breaks and walked for a few minutes whenever necessary. 5.02 miles, 35:09. Probably took 5 or 6 breaks. Used my new Garmin Forerunner 305. Pretty sweet product!

03-11-2009, 06:38 AM	#12
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.10.09 Jackie 1000m row 50 45lb thrusters 30 pullups 8:36 I felt really good. I thought it would be a lot faster. Row was done in 3:23

03-12-2009, 06:45 AM	#13
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.11.09 Crossfit Total Squat 325 335 350 fail Press 155 165 fail 160 Deadlift 395 420 PR Total - 915 PR by 150!!! with a deadlift PR thrown in for good measure.

03-12-2009, 10:38 AM	#14
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.12.09 3k Row - 10:50 Then DB Bench 5x 60 70 85 95 110

03-14-2009, 06:12 PM	#15
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.14.09 Lots of volume today Front Squat 5x 45 95 115 135 155 185 185 185 1 round of fight gone bad Can't remember what the breakout was and I dont feel like going to look at my whiteboard to see, but the total was 121 Then I ran to the track 2.9 miles Then 4x 400m run 2 minute rest 400 times were 1:27 1:23 1:23 1:24 Then ran home another 2.9 I'm beat

03-17-2009, 06:47 AM	#16
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.16.09 5 mile run - 35:50 Broken into the following distances with a minute rest in between .25 .25 .50 .50 1.0 1.0 .50 .50 .25 .25 Then Snatch 5x 45 65 75 95 115 Hang Squat Clean 5x 65 75 95 115

03-17-2009, 01:19 PM	#17
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.17.09 5k - outside finally 21:56 Weight 194.9 Felt slow. I'm not in running shape

03-18-2009, 11:24 AM	#18
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.18.09 Run 1 mile, rest 1 minute, Run 1 mile 6:32 6:48 Then Weight Pull up / Dip 10 BW / 10 BW 8 +15 / 8 +15 6 +30 / 6 +30 4 +45 / 4 +45 2 +60 / 2 +60 1 +80 / 4 +80 The heavy weighed dips felt really good.

03-20-2009, 06:17 AM	#19
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.19.09 500m row 1:28.4 PR by 6 seconds. Felt like I was going to die after DE squats 185x2 every 30 seconds for 5 minutes Clean + Split Jerk 95x5 115x3 135x1 155x1 165x1 175x1 185x1 fail on the jerk 185x1 fail on the jerk

03-21-2009, 03:13 PM	#20
Greg Light Member Profile: Join Date: Nov 2007 Location: Birmingham MI Posts: 2,933	Re: Confessions of a 200 lb Marathoner 3.20.09 Didn't have a lot of time, so I went out and did 5 400s (on the street measured with my forerunner). 1st - 1:09 PR (flat) 2nd - 1:29 (way uphill) 3rd - 1:22 (slight downhill) 4th - 1:24 (slight uphill) 5th - 1:02 (way downhill) won't consider a PR Then OHS 5x 45 65 75 85 95 95 115

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