7903 total / 1951 in 2015

Lean out. Gain speed. Complete my second 140.3 in the fall of 2015.

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  1. FIT
    1.72 mi 00:56 32:33 pace

    Lots of running and core at cf today

  2. FIT
    1 mi 01:00 60:00 pace

    Highlight was that I tried toes to bar and got several. I'm sure they weren't pretty but for my third week I'm happy. Also felt my squats are getting a little better. Tons of wor... read more

  3. RUN
    3.25 mi 00:33 10:09 pace

    Beach run with Jess and Tricia.

  4. walk
    alright 0.4 mi

    short warm up and cool down walk in neighborhood before/after run

  5. RUN
    blah 5.1 mi 01:00 11:45 pace

    Run/walk. All my runs lately are a struggle. Hoping it turns around soon.

  6. FIT
    0.6 mi 01:00 100:00 pace

    6 am crossfit plus sweet cakes workout.

    HSPU, thrusters, knees to elbows, burpees, GHD, push press......oh my.

  7. RUN
    good 3 mi 00:34 11:20 pace

    5:15 am beach run.

  8. FIT
    alright 00:25

    A little yoga, stretching, foam rolling this morning. I hate mobility work, but I need it.

    • Helene W.
      Helene W.

      Yep! The older the become, the more we need to work on that mobility and flexibility sh#t :-)

      12 days ago Like1 person

    • Karen S.
      Karen S.

      Tight hammys and hip flexors from running are affecting lifts/form on some things at CF. So stretching and rolling going to have to happen more often!

      12 days ago Like2 people

  9. RUN
    2 mi 00:23 11:42 pace

    Day 2 Cto1/2. Even these short runs are challenging after CF. A few walk breaks in there.

  10. FIT
    good 01:00

    1. Warm-up
    Slow 10 minute AMRAP
    Run 400m
    Row 500m
    20 Box jumps

    2. Lift
    Find 1RM OHS

    3. Met-Con
    3 Rounds (15:24)
    20 Lateral bar burpees
    30 Wallballs 14 lbs
    Cool Down: 3 Position Lunge, Pigeon s... read more

  11. RUN
    2.01 mi 00:23 11:26 pace

    Day 1 couch to half marathon

  12. FIT
    1.1 mi 01:11 64:32 pace

    6am CF followed by day 1 of Sweet Cakes.

  13. Moving to Colorado soon after living at sea level for 20+ years. I imagine the first few months will require a good bit of patience as I adjust to the altitude. Outside of just accepting what I ca... read more

  14. RUN
    3 mi 00:37 12:20 pace

    3 mile wog after CF. Ran down courthouse to the beach. A few walk breaks and stopping to cross Hwy 90 twice included in time. Slow, but not too upset about it since it was after CF. Still adjus... read more

  15. FIT
    good 0.6 mi 00:45 75:00 pace

    1. Warm-Up
    a. 3 Rounds
    10 GHD Sit-ups
    10 HRPU
    10 Good mornings with barbell

    2. Strength

    a. Pause Low Hang Clean and Jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not... read more

  16. FIT
    alright 0.85 mi 00:45 52:56 pace

    Excited about 1 RM on bench of 125...I think that is the most I've ever benched. The well, I'm weak and I almost died.
    1. Warm-up

    3 Rounds

    Run 200m

    10 Horizontal ring rows... read more

    • Brian C.
      Brian C. Nice Job
      Nice Job:

      Great workout! Congrats on the bench PR!!

      19 days ago

  17. FIT
    good 0.69 mi 00:58 84:03 pace

    1. Warm-up
    A. 3 rounds
    12 Back Extensions
    12 RKBS 25#
    30 Double Unders/90 singles (did singles)

    b. Burgener Warm-up
    2. Strength
    a. Pause Low Hang Snatch (40) – If they feel smooth go ... read more

  18. RUN
    2.3 mi 00:25 11:01 pace

    Overslept so this is all I had time for before work. Just a little wake up shakeout. Planning on CF this afternoon.

  19. FIT
    0.5 mi 00:40 80:00 pace

    Shorter WOD today, but ouch my hands are torn up. Knee ups (in place of toes to bar) killed them. Reason 100001 to lose weight....less to hang from the bar

  20. FIT
    good 1.38 mi 01:01 44:12 pace

    Pretty light on the weight, but trying to learn proper form on the lifts. Glad I got up this morning and got it in.

    1. Warm-up

    2' Jumping Jacks, Dynamic Warm-up, PNF squat stretch, Co... read more