Fulton Crossfitters

[Brad Hegemann]

YMCA track

6 x [1/2 mile + 5 manmakers w/20#]

29:23

3 miles, 30 manmakers.

-brad

[Robert Pierce]

The concensus is that it is not yet warm enough, so we'll be back at the Y in the morning.

[Robert Pierce]

5/9/008

"Labor of Love"

4 rounds for time:

400m
25 situps
25 wall balls (12# to 15# balls are all we have)
25 bench dips

Last time we must have run upstairs:

Shawn 15:38
Robert 18:25
Missy 18:39
John 17:23
Gina 19:30
Brad 15:46
Adam 15:41
Brice 17:13
Nick 18:44

[Brad Hegemann]

Saturday am.

Jogged to HS track as warm-up.
800 in 3:03.1
400 walk/recover in 4:00
800 in 3:04.5
400 walk/recover in 4:00
800 in 3:00.7
400 walk/recover in 4:00
800 in 3:03.9
400 walk/recover in 6:00
400 in 1:22.4
400 walk/recover in 6:00
400 in 1:22.0
Jogged home

I have mixed feelings about the times. The 800s felt very slow, the 400s had no kick, a 6:00 mile would seem sadly beyond possibility. OTOH, I haven't run hard in a long time. Makes the 7:00 pace for 5K back in March look pretty good too.

-brad

[Brad Hegemann]

Oh, and it was a sunny, muggy, somewhat breezy 53 degrees out there at 8 am. Felt really warm :-)

-b

[Brad Hegemann]

I think we're a little late to sign up this year but definitely something to plan on for next year:

http://www.ozarkgreenways.org/mark_t...ace/index.html

This event is for 4-person co-ed (at least one female) teams. There's a masters age divison if total team age > 160 years.

We gotta do it!!!

AND

On Saturday morning (5/17), if you're up out of habit anyway: the International Space Station will be visible from 5:21 to 5:25 am, rising in the NNW to a little above treetop level as it sweeps across the northern sky and disappears towards due east. It should be about as bright as the brightest stars visible and of course, it'll be the one moving. ;-)

[Robert Pierce]

5/10/08

"Elizabeth"

21-15-9
Cleans (full squat cleans)
Ring dips

Robert 135# (as Rx'd) 24:00
Adam 115# 30:57

I thought that this was a very difficult workout. Our cleans were broken down into sets of 2 or 3. We each dropped the weight once when we couldn't get our elbows around fast enough to rack the weight at the bottom...loud racket without bumper plates. Going to be VERY sore tomorrow.

I don't fear "Elizabeth" nearly as much as I do an adventure race. ;-)

Brad, I think those times are good! They are on par with what I saw posted under comments that day.

[Robert Pierce]

5/11/08

From CF Main:

OHS 3-3-3-3-3-3-3

Lisa: 35, 40, 40, 45, 50, 55, 55
Robert: 55, 65, 75, 85, 90f, 80, 80
Adam: 65, 75, 85, 85, 90, 95, 90
Jacob: 55, 65, 65, 75f, 70, 65, 70

Then Adam, Jake, Robert did a modified Helen, but we didn't keep time:

400m run
20 DB swings (35# A/R, 25# J)
12 Pullups

4 times through

[Robert Pierce]

5/12/08

Intervals every 2 minutes x 10:

4 Man Makers
1 Suicide

Shawn, Nick, John, Aaron, Andra, Gina, Lisa, Robert, Adam, Jake, Brad

I didn't get all of the DB weights written down, but kudos to Gina and Lisa who bumped to 20# for the workout this morning.

[Robert Pierce]

Tomorrow 5/14/08 we will meet at the park across from Bush School. Meet at the pavillion next to the blue and orange playground.