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1. Eric
   FIT
   great CrossFit Total @ CF Austin

   3 attempts at a 1RM for back squat, press, and deadlift.
   Squat: 315lb
   Press: 145lb (boo)
   Deadlift: 425lb (PR)

   For a grand total of 885lb!

   about 1 month ago

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2. Eric
   VELO
   good Pure Cycle 00:40

   20 min warmup, 40 min tempo ride. Averaged 350 watts.

   about 1 month ago

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3. Eric
   FIT
   good CF Austin WOD 12/15

   Strength
   A. Take 20 min to find a 1RM press
   135-145-150

   WOD
   3 minutes AMRAP:
   5 snatch @ 95lb
   5 chest-to-bar kipping pullups
   15 single jumps

   2 rounds.

   about 1 month ago

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4. Eric
   FIT
   good CF Austin WOD 12/14

   Skill
   3 rounds:
   A1. Front rack lunges, 6 per leg, 115lb, rest :45
   A2. Power cleans, 5, 115lb, rest :45

   WOD
   5 rounds:
   500m row
   "Active rest:" 10 Russian swings @ 24kg, 10 goblet squats @ ... read more

   Skill
   3 rounds:
   A1. Front rack lunges, 6 per leg, 115lb, rest :45
   A2. Power cleans, 5, 115lb, rest :45

   WOD
   5 rounds:
   500m row
   "Active rest:" 10 Russian swings @ 24kg, 10 goblet squats @ 24kg, 50 lateral jumps, 50 front-back jumps.

   Average 1:52 row.

   about 1 month ago

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5. Eric
   FIT
   great CF Austin WOD 12/13

   A. Back squat 1x5, 5 min rest, 95% max.
   275lb-285-295-295-295

   B. Rack lift DL 2x3, 3 min rest, 100% max DL.
   315lb-385-405

   about 1 month ago

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6. Eric
   RUN
   blah Rock n' Roll Miami Half Marathon 13.22 mi 02:15 10:14 pace

   Started out ok, then after the first 5k my legs got heavy, the humidity set in, and I noticed I was DEHYDRATED. yay! crappy run... but I finished. Thanks to Will R., as usual, for sticking with me ... read more

   Started out ok, then after the first 5k my legs got heavy, the humidity set in, and I noticed I was DEHYDRATED. yay! crappy run... but I finished. Thanks to Will R., as usual, for sticking with me the whole time!

   2 months ago via Garmin   

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7. Eric
   FIT
   great CF Austin WOD

   Skill
   Three sets
   A1. Front rack reverse lunge, 6 reps, rest 45sec
   45-75-75lb
   A2. Russian KB Swings, 12 reps, rest 45ec
   32kg-32-32
   A3. 30" box jump, 5 reps, rest 45sec

   WOD
   21-15-9
   Med Ball Rus... read more

   Skill
   Three sets
   A1. Front rack reverse lunge, 6 reps, rest 45sec
   45-75-75lb
   A2. Russian KB Swings, 12 reps, rest 45ec
   32kg-32-32
   A3. 30" box jump, 5 reps, rest 45sec

   WOD
   21-15-9
   Med Ball Russian Lunges
   Med Ball Russian Twist
   Med Ball Clean and Press
   Med Ball Ab-mat Sit-ups
   200m run

   9:52 with a 20lb ball.

   2 months ago

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8. Eric
   RUN
   good CF Austin Track 1.59 mi 00:37 23:24 pace

   Warm up, 6x100m for quality and form, plyo cooldown.

   2 months ago via Garmin   

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9. Eric
   FIT
   great CF Austin WOD 00:21

   A. 7 min, on the minute: 4 chest to bar pullups.
   B. 7 min, on the minute: 2 hip snatches @ 95lb
   C. 7 min 50-60% row, avg 203 watts, ~1760m

   2 months ago

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10. Eric
    RUN
    good CF Austin - Circle C Ranch Park 2.75 mi 00:28 10:19 pace

    Just an easy trail run with CF Austin to shake out the legs... hopefully ready for Miami.

    2 months ago via Garmin   

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11. Eric
    RUN
    CF Austin Track 2.58 mi 00:47 18:23 pace

    3 rounds of:
    4x 200m, 60 sec rest
    http://connect.garmin.com/activity/132131324

    2 months ago via Garmin   

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12. Eric
    FIT
    great Nancy 00:14:17

    Mobility Circuit, 2 times through:
    A1. HIRT 1min
    A2. Pidgeon 30sec L/R
    A3. 5 squats
    B1. Thoracic barbell rollout
    B2. CSI w/ softball
    B3. 5 press with empty bar

    WOD
    "Nancy"
    5 rounds for t... read more

    Mobility Circuit, 2 times through:
    A1. HIRT 1min
    A2. Pidgeon 30sec L/R
    A3. 5 squats
    B1. Thoracic barbell rollout
    B2. CSI w/ softball
    B3. 5 press with empty bar

    WOD
    "Nancy"
    5 rounds for time:
    400m run
    15 overhead squat @ 75#
    14:17, unbroken.

    2 months ago

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13. Eric
    RUN
    good 0.75 mi 00:50

    CF Austin track/sprint work.

    2 months ago via Garmin   

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14. Eric
    FIT
    good CF Austin WOD 11/28

    A. Side plank right/left: 1:30 each side.
    B1. Tabata cleans @ 65lb: 47 reps
    B2. Tabata burpees: 45 reps
    C. Run 1 mile: 7:16

    2 months ago

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15. Eric
    FIT
    good CF Austin WOD 11/25 (modified)

    Skill
    A. Muscle Snatch+SGBN Push Press+ Overhead Squat x3+3+3×4 Rest 3 min
    45-95x3

    WOD
    21-15-9:
    Push ups
    Hang Power Cleans @ 135 lb

    * Time recorded, 9:23

    3 months ago

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16. Eric
    FIT
    good CF Austin WOD 11/23

    Skill
    A1. DB Press @ 40lb x5x3 Rest :45
    A2. Snatch RDL @ 45lb x5x3 rest :45
    A3. Strict Knees to Elbows x10x3 Rest :45

    WOD
    4 min of AMRAP (Record Meters & Reps):
    400m Rowing
    5 Handstand Push-up... read more

    3 months ago

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17. Eric
    FIT
    good CF Austin WOD 11/22

    a1. back squat 5x5 @ 80-85%, rest :60
    225-245-255-245-235
    a2. chin-up, 5x 8-10, rest :90
    8-8-8-6-6
     
    b. deadlift 3x5 @ 80-85%, 3-4min rest
    225-295-345
     
    c. ab circuit 

    3 months ago

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18. Eric
    FIT
    good CF Austin 8 min work capacity...

    8 Min Work Capacity Test:
    *8 min of 30 sec on/30 sec off
    *Ground to Overhead @ 40% of Body Weight

    75 lbs: 11-11-10-10-9-8-7-8, 74 total reps. 162 ending heart rate.

    3 months ago

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19. Eric
    RUN
    blah 6.42 mi 01:23 12:51 pace

    Nothing like a humid 10k, feeling thirsty and having poo-bottom for 80% of the distance! Also, my NB racing flats are no longer being used for long runs. #fail

    3 months ago via Garmin   

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20. Eric
    RUN
    good CF Austin Track 2.61 mi 00:39 14:47 pace

    4x 800m split into:
    (100m @ 75%, 100m jog, 100m @ 75%, 100m jog) x 2
    2:30 rest

    3 months ago via Garmin   

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