Just another crossfit testimonial for all of you...
Since the half marathon on 10/20, I haven't done any running outside of crossfit wods until last sunday when I ran 4 miles. I haven't run since then until today.
Last sunday, my avg min/mi at 4 miles was 8:45. This sunday, my avg min/mi at 4 miles was 8:22.
Ran 5 total today, but the last leg was uphill and slowed me down, so I just compared the 4 mi to 4 mi.
This is a 2-2:30 min/mi avg improvement from just 3 mos ago when I started at Apex. It's almost a 1:00 improvement from the half a month ago (granite, that was across 13.1 mi)
I think that's pretty clear proof of what crossfit can do for you! Pretty pumped. Thanks to all the coaches and "teammates" for pushing me!
DU's slow me down as I can't string them and need to go 'single, double. Single, double...' And mess up frquently. Last 3 rounds of PU's were rough as it took a toll on my hands.
Strength- Worked on overhead squats - with a complex. 1 Front squat with 2 overhead squats. Started at 30# and worked up to 95, which is a new PR. Definitely not comfortable bring the bar to my back after the OHS with 80+# on it.
Then did banded pull-ups for max reps in 20 seconds on 20 secs off for 5 mins. Then rowed a 1500m. It was fun to work on some stuff I stink at and some stuff I feel good with.
12 comments:
The new website looks great! Looks very clean and well done!
Had a great time road tripping with the Apex crew down to the Wings N Wod!! It is was a great atmosphere and a fun event!
Junkyard dog
10:15
145
70
I like the new site! Looks good.
When does the pull up program start? I definitely want to try it out.
Pull up program starts tomorrow!
Did Crossfit Anchorages workout from yesterday...
21, 18, 15...3
Box jumps 20", push ups, dead lifts. (65#)
13:09
Thanks! Apparently I didn't read the first line of the post. ..whoops!
Just another crossfit testimonial for all of you...
Since the half marathon on 10/20, I haven't done any running outside of crossfit wods until last sunday when I ran 4 miles. I haven't run since then until today.
Last sunday, my avg min/mi at 4 miles was 8:45. This sunday, my avg min/mi at 4 miles was 8:22.
Ran 5 total today, but the last leg was uphill and slowed me down, so I just compared the 4 mi to 4 mi.
This is a 2-2:30 min/mi avg improvement from just 3 mos ago when I started at Apex. It's almost a 1:00 improvement from the half a month ago (granite, that was across 13.1 mi)
I think that's pretty clear proof of what crossfit can do for you! Pretty pumped. Thanks to all the coaches and "teammates" for pushing me!
What is the pull-up program?
Junk yard dog
11:01
155#
70#
800 time sucked as usual.
Lift Up Luke
9rds +1
80#
12 DU
DU's slow me down as I can't string them and need to go 'single, double. Single, double...' And mess up frquently. Last 3 rounds of PU's were rough as it took a toll on my hands.
No Escape
Warm Up Did strict press
135x10, 185x5, 205x3, 225x1
WOD
37 Reps of BS at 155#
Total time of 6:45
3:45 for the couplet of deads @ 155#, and TTR.
Adjusted time for couplet was 3:08
Strength-
Worked on overhead squats - with a complex. 1 Front squat with 2 overhead squats. Started at 30# and worked up to 95, which is a new PR. Definitely not comfortable bring the bar to my back after the OHS with 80+# on it.
Then did banded pull-ups for max reps in 20 seconds on 20 secs off for 5 mins. Then rowed a 1500m. It was fun to work on some stuff I stink at and some stuff I feel good with.
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