Charlie
http://connect.garmin.com/activity/149179565
Fantastic ride this Sunday morning. Definitely reaping the benefits from CrossFit. Surprised that on a two hour ride endurance was never an issue. Rig... read more
- Miles:
- 6744 total / 116 in 2012
- Goal:
{Lose 20lbs!!!} 50K trail run
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Entries
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VELO
great Benton City 35.98 mi 02:05 17.3mph pace
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FIT
good "I Lift Therefore I Am" 01:00
For Time: {00:23:38}185# 35 reps, 135# 26 reps
Lift 10,000# from ground to overhead
http://www.nscrossfit.com/
You choose the weight!
For example--
a 100# bar will be lifted 100 times from the gr... read more-
Great Performance:
awesome workout Charlie although I think you are insane!
1 day ago
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Thanks!
1 day ago • Like
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RUN
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FIT
good W.O.D. #2 01:00
A different kind of Fran
For Time: {00:14:45 Rx}
45 Thrusters 95#
400m Run
45 Pull ups
This was tough after the 100s my 400 was pretty ugly to say the least.
http://nsxfit.blogspot.com/search.html?... read more - FIT
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FIT
great W.O.D #2 00:30
"Baseline"
For time: {00:04:52 Rx}
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
http://nsxfit.blogspot.com/search.html?max-results=14 -
FIT
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nice pulls there. can't get used to the hook grip in the snatch. cleans are okay but out wide just isn't working for me.
5 days ago • Like
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I didn't see the benefit until the last one. I would have had 325# but i lost my grip. On the other hand I don't think I will ever snatch over 300 ;)
5 days ago • Like
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swim
good Lunch Laps 700 yd 00:20 50:17 pace
200 warm
Swim: 20 x 25m TT on 1:00
{held all intervals between 18-20 seconds}
200 drill
http://www.crossfitendurance.com/blog/1/post/152 -
RUN
great Group Run (Yokes) 4.14 mi 00:39 09:25 pace
1 mile-ish warm
Run: 8 x 200m, rest 2:00, deviate no more than 2-3 seconds
{00:55, 00:57, 00:46, 00:50, 00:56, 00:50, 00:50}
http://connect.garmin.com/activity/147852137
http://www.crossfitenduran... read more -
VELO
tired Garage Intervals 9.5 mi 00:31 18.7mph pace
5 mile warm-up
Bike: 3 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds
{00:02:33 avg. each interval = 23.53mph}
http://www.crossfitendurance.com/blog/1/post/151
Felt this mornings AM... read more-
Super follow-up Charlie!
6 days ago • Like
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FIT
good AMRAP 01:00
20 min AMRAP: {4 rounds + 50m}Rx
http://www.nscrossfit.com/
10 Pull ups
5 Snatch balance 95#
Run 100m
10 Knees to elbows
5 Push press 95#
Row 100m-
Nice MM!
7 days ago • Like
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RUN
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FIT
good Saturday WOD 01:30
For time:{00:28:14 Rx}
http://www.nscrossfit.com/
WOD 1
5 rds:
15 Sqt jumps
5 10m (33ft) sprintTwo minute break
WOD 2
5 min AMRAP:
5 Push press (with plates only) 45#
10 Jumping pull ups
20 W... read more-
you made it count today!!!
8 days ago • Like
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RUN
good Yokes Loop 4.16 mi 00:39 09:22 pace
http://connect.garmin.com/activity/147021716
Cold foggy run w/ SC. -
FIT
great "Floor Work" 01:00
For Time: {00:08:12 Rx}
10 Floor bench press 95#
20 Floor Wipers
30 Floor bench press 95#
40 Floor wipers
50 Floor bench press 95#
600m Row (killer!)
http://www.nscrossfit.com/
Strength Work
Dead... read more-
Awesomeness MMC!
7 days ago • Like
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FIT
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swim
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FIT
good Early (AM)RAP 01:00
20 min AMRAP of: {7 rounds + 7 KB Snatch}
20 Double unders(sub 60 singles)
3 muscle ups(scale w/ green band}
10 KB snatch 1.5 pood (alternate arms every rep)
http://www.nscrossfit.com/ -
VELO
Loading people...
Cuz your turning into a beast! WTG Charlie!
about 17 hours ago