- Site:
- http://www.linkedin.com/in/crrogers2
- Miles:
- 467 total / 0 in 2013
- Goal:
Complete San Diego Half-Marathon in March 2013 with NO CRAMPS! -- specifically in 02:00:00 or less at 215lbs or less; CrossFit ~10 months
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Dr Rogers logged 467 miles.
Last workout 7 months ago. Help get them back on track!
Entries
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RUN
blah 7.47 mi 01:29 11:57 pace
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RUN
good 8 mi 01:18 09:46 pace
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RUN
great BCS Outdoor (numerous hills) 5.82 mi 00:58 09:58 pace
BCS Weight goal reached. A minute faster than I usually run! Felt great! 1st time I ran with a Camel-back in years. Gotta start taking GU or similar shots
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FIT
alright 01:30
WOD: Complete 4 Rounds--3 Min AMRAP: 20s HSPU holds, 6 Deadlifts (285#), 9 KTE [2 minutes rest after each 3 min interval; 7 completed w/ 20s HSPU holds]
500 singles, 300 SUs, 60 walking lunges
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FIT
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FIT
alright 01:30
WOD: (A) 10 Min EMOM: 3 Speed Squats at 50% [165#]; (B) 7 Rounds for Time:
10 Pull ups, 10 Burpees [~10:32]30 D-Raises, 300 singles chased w/ double unders; 225 SUs
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RUN
great Indoor Long Run w/ Aciscs 6.03 mi 01:05 10:44 pace
#Winning.
Hell-ooooooooooooooo Sunday Rest Day! YES.
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RUN
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FIT
great 00:45
WOD: (A) Shoulder Mobility; (B) Work to 5 rep max touch and go deadlift } 415#;
(C) For time: 1 mile run (under 8 mins!), 30 burpee box jumps [@10:32] -
FIT
good Always humbled on the sled... 00:45
WOD: (A) 7 sets: 1 high-hang squat snatch [70#]; (B) 5 rounds: 50 m sled sprint @ 160,160,145,100,100# (resting as needed)
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RUN
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FIT
good 00:45
WOD: (A) 5 Rounds for Time: 5 hang squat clean (#65), 9 pull ups, 9 push ups [7:34]; (B) 10 minute AMRAP: 200m sprint, 30 seconds rest <-- 8 completed
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RUN
good Indoor w/ Asics. 5.89 mi 01:05 10:57 pace
Great! ...I was sweating so hard from dinner last night though that my shoes strings untied themselves! LOL! Smh. DO WORK.
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FIT
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FIT
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RUN
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FIT
good 01:30
WOD: Max out: (A) 1RM push-press @ 195#; (B) 1RM weighted strict pull-up @ 70#; (C) max height box jump @ 33.5"
225 SUs, 30 burpees, 30 D-raises, 355 single JRs + ~20 DUs [DU form improving t... read more
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RUN
good 0.76 mi 00:07:58 10:28 pace
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RUN
alright 0.78 mi 00:08:02 10:17 pace
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FIT
alright SIC! 01:30
WOD: For Time: 800m run, 40 KB Swings 53#, 600m run, 30 Goblet Squats, 400m run, 20 push ups, 200m run, 10 Burpees <-- MURKED the PUs and Burps!
Dr Rogers
Dr Rogers
