Site:
http://runningawayfromobesity.blogspot.com/
Miles:
2102 total / 3 in 2015
Goal:

Oshkosh/Pittsburgh/Cellcom Half Fox Cities Full Goofy Challenge in 2013

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Entries

  1. FIT
    great WOD #58

    WOD #2
    6 rounds of
    – 400m run
    – 10 20 inch box step ups
    – push ups (first 3 on toes, last 3 on my knees)
    – 28 sit ups

    Finished in 34:20 and simply exhausted …

  2. FIT
    great WOD #57 - GRACE Rx #95

    GRACE (30 Clean N Jerks for Time)
    95# Finished in 8:30
    Should have went faster ... paced it thinking I would lose the ability to get the bar up and it never really happened.

    Still my first Rx n... read more

  3. FIT
    great WOD #56

    Post WOD conditioning

    8:00 at 80% – 7 medball clean/slams (14# ball), 11 burpees, 200m run (Finished 1 round + 18)
    rest 4:00
    8:00 at 80% – 8 clean and jerks, #65, 50 single unders, row 300m (Fini... read more

  4. FIT
    great WOD #55

    Lift:
    Back Squat
    Set 1 – 5 @ 65% (105#)
    Set 2 – 4 @ 75% (120#)
    Set 3 – 3 @ 85% (135#)
    Set 4 – 2 @ 90% (145#)
    Set 5 – 1 @ 95% (155#)
    Set 6 – 6 @ 80-85% (130#)

    WOD:
    125 Single Unders
    50 Wall Balls (... read more

  5. FIT
    great WOD #55

    Lift:
    Clean 1.1 (rest 10 seconds between reps) every 2 minutes for 8 sets.
    Sets 1 (85#) and 2 – 85#
    Sets 3 (95#) and 4 – 100#
    Sets 5 (105#) and 6 – 110#
    Sets 7 (115#) and 8 – 115#
    Last rep … ... read more

  6. FIT
    good WOD #54

    WOD:
    4 Rounds of
    200m Run
    10 Deadlifts (105# x3 rounds and 125 x last round)
    15 Box Jump Overs (16 inch plates)
    20 Pull Ups (with black band)

    Rest 3 minutes between rounds
    Finished in 39 m... read more

  7. FIT
    great WOD #53

    WARMUP: 20 air squats, run 200m, 20 air squats, run 200m, 20 air squats

    LIFT: Back Squats
    5 x 75#
    5 x 100#
    4 x 110#
    3 x 125#
    2 x 135#
    1 x 145#
    1 x 155#
    6 x 125#

    Felt good!

    WOD - EMOM 12 mi... read more

  8. RUN
    good First 5K of the season 3.4 mi 00:47 13:52 pace

    Lil run on the Thrivent/AppleCreek Trail
    Had a rough time for the first mile, but after that I started to feel a bit better.
    Stopped 3 times to catch my breath ... HR running 170-180s for most of... read more

  9. FIT
    great Oly Class - 1RM Snatch and OHS

    1RM FULL SNATCH 78#
    1RM OHS 82#
    2RM snatch balance 78#

    Felt great today -- squat felt good too.
    Started out with high hang tall snatches
    Then snatch balances
    Finally back to full snatches

  10. FIT
    great WOD #51 - 1RM Front Squat 138#

    LIFT: Front Squat
    5 x 65% (85#)
    4x 75% (95#)
    3x 80% (105#)
    2x 90% (115#)
    1x 95% (120#)

    Then decided to max out .... new 1RM is 138# :)

    WOD: 6 rounds of 5 minute intervals of run 20... read more

  11. FIT
    great WOD #50

    10 rounds of: 500m row and 15 burpees
    Finished in 50:56 ... it was perhaps the worst workout in my life

  12. FIT
    great WOD #49

    LIFT: EMOM 12 1 Power Cleans + 1 Push Jerk
    80#, 85#, 95#, 95#, 105#, 110#, 115#, fail at 115#, 100#, 105#, 110# 110#

    WOD AMRAP 8
    10 CnJ (85#) and 50 jumpies
    2 rounds + 4 CnJ

    85# gets heavy f... read more

  13. FIT
    great WOD #46

    Power Clean 1RM – 120#

    4 min AMRAP at 90% – 10 reps

    20min AMRAP of 10# wall balls, 10 step ups on 20 incher, 10 deads at 95#, and 10 burpees.
    5 full rounds

  14. FIT
    great WOD #48 - KB/Pull ups, 1RM Sn...

    1 mile run: 13:15

    1RM Snatch: 68#

    20 Full snatches at 77% (55#)
    7:21

    WOD 3 rounds of 25# KBS and 15 pull ups with black band
    15:15

  15. FIT
    great WOD #45 - Max BS, Pull ups an...

    1RM BS: 155#
    Max reps at 85% (130#) – 2 (failed on the third)

    AMRAP Pull ups in 4 mins: 25 (with black band)

    AMRAP Max Ring Dips – 8 (with green and blue bands)

  16. FIT
    great WOD #47

    1RM strict press: 90# (which is a PR, I thought my old PR was higher, but when I look back it was 88#)

    5RM strict press: 80#

    WOD: 4 rounds of 400m run, 20 box jumps, and 10 strict press

    I used w... read more

  17. FIT
    good WOD #44 - Max FS and Power Sn...

    1RM FS: 120#, 1RM power snatch: 72#, 500m row: 2:13

    CROSSFIT WORKOUT
    Skill: 100 lunges
    WOD (3 short WODS)
    1: 6 Mins to 400m row, 20 knees to chest, AMRAP Push ups on knees (20)
    – 4 minutes r... read more

  18. FIT
    great WOD #43 (Festivus WOD 3)

    AMRAP 5
    Push press at 45# and 15 reps of 20 inch step ups.
    Finished 3 rounds plus 5 PP and 11 step ups
    Total 96 reps!

    1 min rest and then 1 min max SU = 103
    Best WOD of the day ... never stopp... read more

  19. FIT
    good WOD #42 (Festivus WOD 2)

    2 min max FS at 65# -- 23 reps
    2 min rest
    6 mins of 6 power cleans at 65# and bar facing burpees.

    I survived this one ... thats about all I can say!

  20. FIT
    good WOD #41 (Festivus WOD 1)

    1000m Row + 50 wall balls (10#)
    Finished in 9:20

    One of the best rows of my life. Slow and steady with the pulls and actually had the rate down to 26 in the corner. Really felt strong and even t... read more