Cheppie's Journey
Monday, April 21, 2014
Run/Walk/Sprint 5K 21-Apr-2014
3.16 miles
41:50 min
13:13 min/mile
Did pretty good for the first 2 miles. Lost steam at the end and walked a lot. Hit mile 2 marker at 24 minutes.
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About Me
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2010 Goals
3 Pull ups
3 Ring Dips
50 Double Unders in a Row
Deadlift 175 lbs
Squat 120 lbs
Run a 10K
(Broad Street Rerun-May)
Nutrition in Order
Rx All WODs by end of the year.
Nutrition Targets (40/30/30)
1200 - 1600 Cals
40 - 53g fat
120 - 160g carbs
90 - 120g prot
PRs
1st Day No Grains (3/18/10)
1st Day of Crossfit (21-Oct-2009)
2K Row: 8:48.9 (3/22/10)
Back Squat: ?
Clean & Jerk: 103x1 (3/22/10)
Clean Hanging Squat (83x1)
Deadlift: 155x1
Double Unders: 9
Front Squat: ?
Over Head Squat: 80 x 1 (3/15/10)
Pullups (kipping x 1): (first time 14-Dec-2009)
Pullups (kipping x 3): (first time on 05-Feb-2010)
Pullups (kipping x5): (first time on 01-Mar-2010)
Pullups Max: 5 (01-Mar-2010)
Push Jerk (93x3, 98x1 - 2/19/10)
Push Press x3 (88x2)
Ring Dips: ~10 (Band Assisted)
Run 10K: ?
Run 5K: (32:27 - 2/19/10)
Shoulder Press x3 (68 lbs)
Snatch: 68# (08-Mar-2010)
Benchmark Ladies
Angie (28:04) Blue band
Barbara (41:56)
Grace (6:16)
Labels
100 push ups
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2K Row
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Badger
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Body Composition
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Bosu
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cardio coach 4
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Chief
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Clean and Jerk
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Crossfit
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Deadlift
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Interval
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IP
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Kettlebell swings
(1)
Knees to Elbows
(1)
Pullups
(1)
Push Jerk
(1)
Push Press
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Pushups
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Row 2K
(1)
Run
(2)
Run 400M
(1)
Run 5K
(1)
Situps
(1)
Snatch
(1)
Squat Clean
(1)
Strength
(1)
Tabata
(1)
Treadmill
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Wall Ball
(1)
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Blog Archive
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2014
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May
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April
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25 Apr and 29 Apr 2014 (IP S1 and C2)
Run/Walk/Sprint 5K 21-Apr-2014
IP Program 17-Apr-2014 (S2)
IP Program C! 14-Apr-2014
IP Program 09-Apr-2014 S1 Week 2, Day 5
IP Workout April 4 & 7
02-Apr-2014 IP1 Day 2 C1
01-Apr-2014 Started IP Program
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2010
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April
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March
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February
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January
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