Mike
5 min AMRAP
Row for calories
Rest 3 Min
5 Min AMRAP
15 Games push ups
15 Toes to Bar
Rest 3 Min
5 Min AMRAP
7 Hang Clean (95#)
7 Thrusters (95#)
35 Double Unders
91 cal/4 rds plus 10 push ups/... read more
- Site:
- http://www.theironbar.wordpress.com
- Miles:
- 676 total / 0 in 2013
- Goal:
Rev3 Knoxville Half Rev, Rev3 Portland Half Rev, Rev3 Cedar Point Full Rev. Stay healthy and get stronger in all disciplines. Sub 6:00 70.3. Sub 12:00 IM.
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Mike logged 676 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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FIT
CFDC
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FIT
alright 214 01:00
20 min. AMRAP:
5 Power Clean (145#)
10 Toes to Bar
15 Wall Ball (20#)Total Rounds: 13 + 5 Wall Ball
Don't have much commentary. This was a beating. But, as always, in a good way :)
- FIT
- FIT
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FIT
good Crossfit Deep 01:00
"Fortune 500"
100 burpees
100 pullups
100 push ups
100 squats
100 mountain climbers*must complete all 100 burps before moving on, but can partition the other movements as you like
Time... read more
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Greg C - agree on these WODs. There are times when I need to fire up the glutes or hammys in a marathon or I'm losing focus and just think to a Filthy Fifty or Fight Gone Bad. They also help for the shorter racing (400 meter up to 5k) I've begun again - figure if my pulse is less than it is during Fran (scaled mind you) I'm ok on a 5k
over 1 year ago • Like
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Sounds brutally awesome. Nice work!
over 1 year ago • Like
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FIT
alright Crossfit Deep 01:00
8 Rounds:
10 Chest to Bar Pull Ups
5 Deadlift (225#)
10 Lateral Burpees (jump over bar between burpee)
Rest 2 min between roundsTotal Time: 22:16
Work Time: 8:16Today was one of those days wher... read more
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FIT
good Crossfit Deep 01:00
Strength:
5x5 bench press (205# x 3, 225 x 2)
10 clapping push ups in between setsMetCon:
3 Rounds of "Nancy"
400m run
15 overhead squat (95#)Time: 8:04
Overhead squat is maybe my le... read more
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Nice work! Get strong!
over 1 year ago • Like
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FIT
good Crossfit Heat
"Daniel"
For Time:
50 pull ups
400m run
21 Thrusters (95#)
800m run
21 Thrusters
400m run
50 pull upsTime: 17:26
This was a wheelhouse WOD for me. Long time domain with running. It was... read more
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Daniel is a tough one, fantastic time!
over 1 year ago • Like
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FIT
alright Crossfit Deep Ellum 01:00
15 minutes to a heavy single clean:
So here's the deal, a few weeks ago I tweaked my back doing a power snatch workout. It wasn't horrible so I pushed through, but ever since I have had... read more
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sorry about the back, hope it feels better! Great "Elizabeth", I just did that one for the 1st time the other day, really loved it.
over 1 year ago • Like
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FIT
good Crossfit Deep Ellum
Hello DM! I'm back (and resolved to make better use of you).
Today was Fight Gone Better (like fight gone bad, but with power cleans instead of sumo deadlift high pulls).
3 rounds, 1 minute... read more
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You're Badass:
Nice! That looks intense!
over 1 year ago
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so fun! and tough! nice work!
over 1 year ago • Like
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FIT
good Crossfit Deep 01:00
Stuart Greenfield
50m Run
50 KB Swings (53#)
50m Run
50 push ups
50m Run
50 KB snatches (53#)
50m Run
50 burpees9:51
It was hot at the box today. My shoulders were still a little sore from Mur... read more
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awesome workout,,,like the burpees lol
almost 2 years ago • Like
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Good Luck:
Good Luck at Rev3 Portland!
almost 2 years ago
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FIT
alright Crossfit Uptown Memorial Murph 00:48
"Murph"
For Time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run47:41 - used 20# weight vest
Today was the Memorial Murph. This is arguably the most famous WOD of Cro... read more
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FIT
alright Crossfit Deep 01:00
Team Battle Cindy:
Teams of 3 compete:
While 1 team runs 800m the other team completes as many rounds of Cindy (5 pull up, 10 push up, 15 air squat) as possible. Do 2 rounds.This was a good work... read more
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FIT
Crossfit Deep 01:00
AMRAP 25 minutes:
10 push ups
10 squat jumps (45#)
400m run
1 min rest between rounds8 rounds in 24:43
First WOD back home was a great endurance WOD. Worked on run form off the jumps, making su... read more
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wow, sweet workout
almost 2 years ago • Like
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FIT
good Crossfit Champions 01:00
"Badger"
3 rounds for time:
30 squat cleans (95#)
30 pull ups
800m runTime: 28:40
I know, it's been a while. I have been working out, just got a little lazy in posting my workouts... read more
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30 pull ups!!!! that alone is gnarly! Well done Mike!
almost 2 years ago • Like
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VELO
Trainer Ride 45 mi 02:30 18.0mph pace
Just a guess on the distance. We were getting (and still are getting) 30 mph gusts, and while I can foresee that happening next Sunday in Galveston, I didn't feel like fighting the wind today.... read more
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NO WIND IN GALVESTON!!!
about 2 years ago • Like
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FIT
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FIT
good Deep 01:00
"The Chief"
5 x AMRAP in 3 min:
3 Power Clean (135#)
6 Push ups
9 Air Squats28 2/3 rounds total
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FIT
good CFDC 01:00
400m run
50 Barbell Thrusters
400m run
50 air squats
400m run
50 barbell thrusters12:44
L Sits normally peg the "SUCK METER" for me. Five rounds of that would really be terrible. Nice job.
over 1 year ago • Like
ouch, i ache from reading about it...
over 1 year ago • Like
this sounds super fun to me! great work today!
over 1 year ago • Like