3/22/10

Lunch: 2K Row (8:48.9)

Clean and Jerk 5-5-3-3-2-1
103x1 PR

ARAP in 3 minutes 85# (16)
Compared to Sectionals WOD

Thurs 3/18/10 Run 5M

Run 5M - about 1 hour (5mph)
Pretty hard because my legs are still crap from yesterday.

Trying to eliminate grains from my diet
no oatmeal today
no mayo

3/17/10 Crossfit WOD

Run 5K at lunch

W.O.D. 3.17.10
Workout 1 from the Mountain Sectional
Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Used 45# bells except 9 reps in round 2 when I pussed out.
Dorothy: 19:41 (45/35-45/45#)

That was pretty heavy! Could only do ~7 at a time at most.
My back was pretty sore the next day.

3/15/10 Corssfit WOD

W.O.D. 3.15.10

Overhead Squat1-1-1-1-1-1-1

80# OHS!!!!!!

then:

WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run

1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

124 squats (did not put bell down)

3/12/2010 Crossfit WOD

W.O.D. 3.12.10
Five rounds for time of:
15 foot climb, 1 ascent
5 handstand push-ups
One Legged Squat, 20 reps (10R/10L)

Made it up the rope!!!!!!
Sqeaker handstand push-ups
One legged squats used pole (alot) for assistance

Crossfit 3/10/10

W.O.D. 3.10.10
12 Deadlift(275/185)
40 Wall Ball
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

Used 135# for 1st set
Moved to 115# for rest
Bad form - needs work

14:41

Focus on catching wall ball and then right back up
Deadlift - Life with legs.

Run 3.5 Miles 10-Mar-2010

Ren run
3.24 miles
34:34
Ave steed 5.7 mph