- Site:
- http://clnrun-seeellenrun.blogspot.com/
- Miles:
- 2239 total / 130 in 2013
- Goal:
Get back my running mojo. CrossFit for strength and functional fitness. Red band pull up here I come! Spartan Race at Miller Park Sept '13.
Ellen did a crossfit workout: I arrived 15 minutes ...
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- 01:15 time
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- details
I arrived 15 minutes early and did a variety of shoulder stretches.
w/u: 200 m run, shuffles, grapevines, downward dog/cobra, shoulder stretches, Samson lunges, bird's nest and skin the cat on the rings (that was fun!)
wod: Strength:
Power Snatch 5X3 12kg/26# (had to go light due to shoulder)
Snatch Grip Deadlift 3X7 @ 110% of 1RM Snatch 32kg/71#
Conditioning:
With 5 minutes on the clock Run 800m – rest the remaining time (4:28 for run, 32 sec rest)
3 Sets for time:
7 Push Press 135/95lb (22kg/48#)
21 Back Squat 135/95lb (22kg/48#)
completed in 7:11
Post WOD:
30 GHD Sit Ups (killed my thighs after all those squats and then these!)
Fantastic workout and wow, 30 GHD sit-ups to finish!
10 months ago • Like
Nice! I like the incentive to go fast on the 800 so you have more time to rest ;-)
10 months ago • Like
Nice job, Ellen! Busy workout today! i have no idea what bird's nest is.
10 months ago • Like
Gabrielle, wasn't that fast but I sure did want to finish under 5 minutes! I ran with another woman there and half the time we were chatting. LOL.
10 months ago • Like
Here is a video of a bird's nest: http://www.youtube.com/watch?v=GUI9kjePRa8. All the videos I found were "kids' gymnastics" which is interesting because I felt like a kid doing them. :)
10 months ago • Like
I did that once a long time ago. Was terrible at it. Justin had to help me get my feet into the rings.
10 months ago • Like
Didn't say I was great at it, just that it was fun :). The first time, Justin helped me get my feet in the rings, too.
10 months ago • Like