Site:
http://www.theironbar.wordpress.com
Miles:
676 total / 0 in 2017
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 almost 6 years ago. Help get them back on track!

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Entries

  1. FIT
    CFDC

    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

  2. FIT
    good Deep 01:00

    "Kelly"
    5 Rounds:
    400m run
    30 box jumps
    30 wall balls

    Time: 22:08

    This is a killer of a workout. I did it a few months ago and had a 24:something so this was a 2 minute PR. I'll ... read more

  3. 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 :)

  4. FIT
    good Heat 01:00

    Fight Gone Bad
    3 Rounds

    1 min. max Wallball
    1 min. max Sumo Deadlift High Pull (75#)
    1 min. max box jump (24")
    1 min. max push press (75#)
    1 min. max Row for calories

    Rest 1 minute
    Score is ... read more

  5. FIT
    good Heat

    "Sniper/Spotter"

    In teams of 2:

    5 Rounds
    400m run w/ wall ball (20#) (both partners at same time)
    1 partner does 12 wall balls while the other holds an L-sit
    1 rope ascent (each partner... read more

    • Senator
      Senator

      L Sits normally peg the "SUCK METER" for me. Five rounds of that would really be terrible. Nice job.

      almost 6 years ago Like

    • Douglas S.
      Douglas S.

      ouch, i ache from reading about it...

      almost 6 years ago Like

    • Skibba
      Skibba

      this sounds super fun to me! great work today!

      almost 6 years ago Like

  6. 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

    • Greg C.
      Greg C.

      There's something about some of the Crossfit workouts that, after looking back, they're great fun. While doing them, you think differently. Sort of like a marathon. :) Great job.

      almost 6 years ago Like1 person

    • Show 5 more comments...
    • David K.
      David K.

      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

      almost 6 years ago Like

    • Drum
      Drum

      Sounds brutally awesome. Nice work!

      almost 6 years ago Like

  7. 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 rounds

    Total Time: 22:16
    Work Time: 8:16

    Today was one of those days wher... read more

  8. FIT
    good Crossfit Deep 01:00

    Strength:
    5x5 bench press (205# x 3, 225 x 2)
    10 clapping push ups in between sets

    MetCon:
    3 Rounds of "Nancy"
    400m run
    15 overhead squat (95#)

    Time: 8:04

    Overhead squat is maybe my le... read more

  9. FIT
    good Crossfit Heat

    "Daniel"
    For Time:
    50 pull ups
    400m run
    21 Thrusters (95#)
    800m run
    21 Thrusters
    400m run
    50 pull ups

    Time: 17:26

    This was a wheelhouse WOD for me. Long time domain with running. It was... read more

    • Nik W.
      Nik W.

      Daniel is a tough one, fantastic time!

      almost 6 years ago Like

  10. 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

    • Nik W.
      Nik W.

      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.

      almost 6 years ago Like

  11. 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

    • Skibba
      Skibba

      so fun! and tough! nice work!

      almost 6 years ago Like

    • Brian J. You're Badass
      You're Badass:

      Nice! That looks intense!

      almost 6 years ago

  12. 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 burpees

    9:51

    It was hot at the box today. My shoulders were still a little sore from Mur... read more

    • Dana C.
      Dana C.

      awesome workout,,,like the burpees lol

      over 6 years ago Like

    • Bud S.
      Bud S. Good Luck
      Good Luck:

      Good Luck at Rev3 Portland!

      over 6 years ago

  13. 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 run

    47:41 - used 20# weight vest

    Today was the Memorial Murph. This is arguably the most famous WOD of Cro... read more

    • Nik W.
      Nik W.

      wow! I mean big WOW! that's one excellent murph

      over 6 years ago Like

    • David K.
      David K.

      Good day for Murph - 3rd time doing this WOD and 1st with full 20# vest.

      over 6 years ago Like

    • David K.
      David K.

      Should say 20# vest on the run... still working the vest for the metcon part :). You're a beast!

      over 6 years ago Like

  14. 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

  15. FIT
    Crossfit Deep 01:00

    AMRAP 25 minutes:

    10 push ups
    10 squat jumps (45#)
    400m run
    1 min rest between rounds

    8 rounds in 24:43

    First WOD back home was a great endurance WOD. Worked on run form off the jumps, making su... read more

  16. FIT
    good Crossfit Champions 01:00

    "Badger"
    3 rounds for time:
    30 squat cleans (95#)
    30 pull ups
    800m run

    Time: 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

  17. 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

  18. FIT
    good Deep 01:00

    "J.T."

    For Time:

    21-15-9

    Handstand pushups (30" box)
    Ring Dips
    Push Ups

    8:18

  19. FIT
    good Deep 01:00

    "The Chief"

    5 x AMRAP in 3 min:
    3 Power Clean (135#)
    6 Push ups
    9 Air Squats

    28 2/3 rounds total

  20. FIT
    good CFDC 01:00

    400m run
    50 Barbell Thrusters
    400m run
    50 air squats
    400m run
    50 barbell thrusters

    12:44