I did mine on a tread mill, so spilts might be off?

All 800’s

RD1 2:58
RD2 2:57
RD3 2:59
RD4 3:00

Rest was 1:30 in between 3 and 4 I meet pukie’s pissy cousin dry heave.

Pat

Went for a bike ride before “Grace”

“Grace”

65 pound Clean and Jerk, 30 reps

3:07

haven’t run in a while (about a year) felt pretty good

2:57
3:05
3:16
2:58

was about 830 meters up and down Central Park west dodging people and hotdog carts

4 mins in between each

i need to find a track around here….

Four rounds, each for time of:
800 meter run (on treadmill):

3:34
3:28
3:28
3:24

Probably can go a bit faster next time; still finding my ceiling.

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

95#—-hanging power cleans.  5:19

Puppies scaled: 4x 400 m
1. 2:15.53
2. 2:14.06
3. 2:18.34
4: 2:21.79

Then 2 sets of bleachers. Each set consisting of 22 stairs up and down (6x)) and 6 stairs up and down (2x)
1. 2:17.63
2. 2:18.22

WOW. I am so incredibly out of shape its not even funny! I think I need to pick up a pair of good running shoes. Would you guys recommend going to an actual running store and doing gait analysis? Is it worth it?

Four rounds, each for time of:

800 meter run (treadmill)

4:14, 4:09, 3:57, 3:51

Four rounds, each for time of:
800 meter run

1) 3:04
2) 3:11
3) 3:15
4) 3:22

I so need to go to a CF Running Endurance cert….

Ring Dip 7-6-6

Power Clean and Jerk

135 x 3
155 x 2
165 x 1
175 x 1 split jerk
185 x 1 split jerk
195 Clean (PR) Failed on Jerk
200 Clean Failed

Weighted Bar Dip - Worked up to 1 x 62lb (PR + 12lb)

“Grace”

65 pound Clean and Jerk, 30 reps

I started with 95# but started failing 7 reps in. Started over with 65#

Time = 4:06

Locking out the PR during Push Jerks strained my back. Took a few days off and doing this unweighted.

Grace (mod)
30 Squat Clean & Jerk 0#
4:10

Knees didn’t feel up to running, so I did 1.5 miles on the bike instead

5:08
4.40
4.36
4.33

around 20-30 seconds rest between rounds.

Cash in: Bar Dips 6-6-7

Clean & Jerk

115 x 3
135 x 1
155 x 1
165 x 1 (PR)
175 x 1 Failed on Jerk
185 x 1 Clean only (PR)

26 Double Unders (PR)
1 Muscleup w/ proper form at bottom: arms fully extended and palms facing out. (PR)

A buddy came in to workout with us and use the bumpers since he normally xfits at a globo gym.  4 PRs in one day isn’t too shabby for a day that should have been a rest day!

brief stretching

3-2-1-GO

WOD (from BrandX)
3 rounds
C2 1000m row
15 OHS, 95# (15/15/15)
10 push ups (10/10/10)
15 k-2-e (12,3/10,5/10,3,2)
5/9/2009=19:22 (6:05/6:33/6:44)(C2=3:43.9/3:48.4/3:54.5)

Self pity moment from yesterday over.
Thanks for the words bingo…

5/08/2009= ONLY 1rd 6:33 (C2=3:45.1)
12/1/2008=20:36 (6:40/6:57/6:59)(C2=3:44.1/3:49.8/3:51.2)
9/28/08=21:21 (6:39/7:34/7:08)(C2=3:46.2/3:53.7/3:56.6)
7/20/2008=23:12 (7:08/8:03/8:01)(C2=3:49.0/3:52.3/3:55.6)
4/3/2008=24:38 (8:07/8:17/8:14)(C2=3:52.7/3:56.2/3:57.2)

RU2007 - 09 May 2009 09:43 AM

I think I need to pick up a pair of good running shoes. Would you guys recommend going to an actual running store and doing gait analysis? Is it worth it?

In the end, running shoe choice is really up to the individual.

But generally, most CrossFit folk are of the minimalist mentality when it comes to running shoes.  Adidas Sambas are fairly popular all around shoes for CrossFitting.  My Wife has a nice pair of Puma Cross Country Runners that are light and don’t have too much padding.  They work well.

With the POSE technique, lots of cushioning and different types of shoes depending on supination/pronation/etc. aren’t really supposed to be necessary because the technique is supposed to minimize your impact with the ground.  Brian Mackenzie (CrossFit Endurance Guru) is quoted as say, “Cushy running shoes are there to protect you from your sh*&#y form.”

That said, having someone look at your form may not be a bad idea and getting good shoes can make a lot of difference… just make sure you don’t get hoodwinked into buying a set of super expensive air bags for chronic pronators, when what you should be doing is working to correct your poor form.