“Jackie” buttercup
Row 500m
15-lb thruster, 20 reps
Beginner pull-ups, 20 reps
5:31

Beginner pull-ups were with feet on the ground. Did my best to get my chin up to the bar. Think I invented/discovered “kipping beginner pull-ups”, as the last 8 or so required swinging/flinging myself up with my back/abdomen as well as pulling with my arms. Fun!

5K

The wind was brutal today. Was running into a strong headwind for most of the run, but still managed to PR today.

Time: 28:06

Goal was to run under 9:30 per mile and ended up averaging 9:22. Hoping to run around a 9:00min mile next time this comes up.

5.4km in 28:06

First run back after 2 months off from running due to a stress fracture in my foot, so I guess I’m pleased with the time.  Of course I was hoping for faster.

Clean and Jerk 1-1-1-1-1-1-1 reps

115, 125, 135, 140(PR!), 145(F), 140, 145(PR!)

Saturday Morning Crossfit @ Brand X

Buy in
5:00
1 rope climb
10 pull ups
20 squats
WOD
3 rounds
1 hill sprint
max pull ups
5:00 min CrossFit dodgeball
use:
burpees
push ups
squats
T-push ups
lunges
box jumps
Jump for height (touch monkey bars)
Broad Jumps
strikes on heavy bag
Rotate through different exercises in each round.
Cash out
25 sit ups
25 toes to bar

Team A
Max Pull ups 399

Team B
Max Pull ups 477

This was a great day! Next time I get a video!

Early Workout

5 Rounds
5 Med Ball Bear
10 Hammer swings (R) #20
10 Hammer swings (L) #20
10:10

1 Bear = Squat clean, Push jerk, OHS, slam ball then throw over 8ft. bar.

Then Shoulder Press
95x10
95x10
95x10
95x10
95x10

Went for a bike today - first nice day in quite a while

16 miles in 1 hour

Run 5K time 26:12 PR (26:19 on 2/14/09 race)

Not bad considering I went out and celebrated a friends birthday party last night and had little sleep.  Also I was on 2 days rest before that last race.  Today, I ran this 5k at one of my favorite jogging trails.  It’s about 3/4 mile from my house.  I do a warm up jog there.  The loop is 1.03 miles and its a nice and scenic paved jogging trail. It’s fairly level but there are a couple of nice slight hills.  I went pretty hard on this one.  I push through alot of pain and hard breathing.

7:50PR/9:18/9:04 lap times

“5km”

5 km: 23:45 (PR)

Note to self—Banana and a coffee are not a good pre workout snack.  Bad heartburn the entire run….almost got sick. This surely slowed me down today.

Kammi - 06 March 2009 11:07 PM

Trail run with the dogs. Almost no slow-paced running!

Awesome Kammi. My dogs are getting a bit old for this kind of run, sadly, but they would have died trying. Took them four days last week to recover from an hour or two of retrieving dummies out of a lake during the weekend; two tired Labs. I’ll take ‘em for a slow trail run soon, starting to forget how fun that was.

Mr.K - 07 March 2009 07:42 AM

Out in SC…playin some golf on this beautiful day…I’m gonna have to miss that 5K! Too bad! Lol hope all yall enjoy the wkend!

K - you dog! You sound all broken up about it.

900307

Warm-up:

.5 mile walk (3.6mph)

Run 5k:

25:58 (Treadmill)

Got a little overzealous starting with 7.5mph backed down to 7.2 and for the last .25 mile I cranked it back up to 7.5. Great to run again, it was hard to get motivated this morning after a late night. But it felt incredible when I was done!

Cool-down:
20 Floorwipers

5 km 29:40 YUCK

Warm up
Dyn stretching
Sh Press 15 x5 / 15 x10 / 25 x5

ME Shoulder press x3
in kg 30 / 41 / 45 PR
High rep 31kg x 15 / 12 (10+2) / 9 (6+3)

Metcon “Jackie”
Subbed 100x 20kg SDHP for row
Time 9:49 PR

Cool down
Hollow rocks
Ring holds - hands turned out
5 little med ball bears (10kg ball, litle bear = Squat clean, Thruster OHS)

1.3 mile run/walk (one lap around my park)  15:14.

I soooooo wanted to just go out and do 5k just so I could see what I improve from, but I still have an injured knee that I have to be careful with until the squats fix it. 

Also, wind is my biggest problem. No matter if it’s a metcon or run or what, I always have to stop because I can’t breathe, not because of muscle failure. I can’t WAIT until my lungs catch up!!

030709
Clean 1-1-1-1-1-1-1

95-145pr-145

broke form on 145