It's beautiful outside...sunny and 80 degrees. Got out for a bike ride this morning. Did 2 laps around Greenlake - 24 min. Will post my WOD later.
WOD
6 Rounds:
200m Run
15 Suitcase Deadlifts
15 Bleacher Jumps
19:53
Back to house from the track - 1.5 mile run.
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Rebecca's Quest for Wellness Blog
About Me
- missdynamo
- * Crossfit Addict
Eat Well, Move Well, Think Well
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2008
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May
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- Not quite the works
- Date night
- Back on track
- More running?
- First official 5k
- Rest Day
- Birthday Workout
- Finally...barbells
- Watch the palms
- Halfway sunny, mostly windy
- With the girls
- Rest Day
- Sun and Fun
- Solo
- Paparazzi
- Just Don't Slip
- Crossfit Inaugeral Workout Day One
- Pushing through
- Training for something
- Mayday
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May
(20)
Benchmarks
Speed
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
500m Row - 1:56
1000m Row - 3:43
2000m Row - 8:36
5k run - 30:30
400m Run - 1:39
WOD's as Rx'ed
Fight Gone Bad - 280 (9/12/08)
Jackie (1000m Row, 50 Thrusters, 30 Pullups) 13:10 (4/28/08)
Kelly (5 rounds: 400m run, 30 Box Jumps, 30 Wall Ball) 28:46 (8/29/08)
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
Helen (3 rounds: 400m run, 21 Swings, 12 Pullups) 12:37 (9/16/08)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats) 11 (7/14/08)
Filthy Fifty - 28:45 (9/30/08)
Power Lifts
Deadlifts (1RM) 87.5kg (4/5/08)
Deadlifts (3RM) 81kg (5/22/08)
Back Squat (1RM) 67.5kg (4/5/08)
Front Squats (3RM) 55kg (4/15/08)
Push Press (3RM) 39kg (4/8/08)
Thrusters (1RM) 45kg (4/29/08)
Overhead Press (1RM) 30kg (5/1/08)
Olympic Lifts
Push Jerk (3RM) 50kg (4/24/08)
Hang Power Clean (3RM) 45kg (4/17/08)
Crossfit Total - (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 182.5kg (67.5, 27.5, 87.5) 4/5/08
Bodyweight Exercises
Max Pullups -
(in 2 min.) - 34
Max Situps -
(in 2 min.) - 66
Max Pushups -
(in 2 min.) - 37
NWCrossfit
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