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Knees to Elbows

October 18, 2011

CrossFit WOD

Filthy Fifties, for time

50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Time: 27:57 Rx…filthy indeed!

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October 05, 2011

CrossFit WOD

3 Rounds for time

250 m Row
10 KTE
400 m Run

I enjoyed this workout, except for the fact that I ate too much too close to WOD time.  Had I been better prepared, I could have kicked it up a notch.  Oh well, that’s what happens when your kids throw your schedule off, right?  Yeah, I blame it on the kids :-P

Time: 17:23

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September 15, 2011 – 5M

Marathon Training

5 Mile Run

My intentions were to run negative splits, but ended up with a tempo run, instead.  Guess that’s what happens when the last two miles are mostly uphill.  Should’ve planned my route a little better.  Plus it was still quite warm out.

Mile 1: 10:10
Mile 2: 9:46
Mile 3: 9:23
Mile 4: 9:37
Mile 5: 9:48
Average pace: 9:45 min/mile

CrossFit WOD

SWOD:  Power Cleans
2 x 5 Tall Power Cleans
2 x 5 Hang Power Cleans
1 x 5 Power Cleans

1 x 25 BW Squat jumps

WOD: AMRAP, 15mins

7 Front Squats (95/65)
(Jog outside)
7 Broad Jump
(Jog inside)
7 Knees-to-elbows

The SWOD was mainly practicing form.

Score: 8 rounds plus 6 broad jumps

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July 19, 2011

CrossFit WOD

Max Effort 5×1 Overhead Squat

10 minute AMRAP

10 Knees to Elbows
20 Sledgehammers
*lunging between stations

I finally remembered to tape my wrists and I was able to up my OHS max from 107.5#s to 112.5#s.  Thanks to Sandra and Jennifer for letting me lift with them.  I think we all got new PRs today :-)

As for the WOD, I got 5 full rounds + 10 KTE and was lunging towards the sledgehammers when time was called.  Today was a fun day at CrossFit Texas!

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