Hey Nick, Is that a Benchmade in your pocket?

why yes it is!

19:53

What does SLO mean?

No WODs recently, while on my fourth day of building a rock wall in backyard. So I've been doing single rep max deadlifts, rock rolls, and power cleans (wall is getting high) for four days running. The WODs have *definitely* impacted my ability to do this work. No soreness, and I use good form on the lifts. Cool. I might save a few rocks for workouts.

But did run a very hilly 10+K today, to loosen things up a little. 1:01

Mike, I have to agree that it's rewarding to see how Crossfit helps in everyday life. Good job on the 10k - hills are tough.

My 5k was done on flat terrain. I was hoping for less than 24 minutes and just squeaked under with 23:55. I was still feeling pretty energetic and finished the WOD with strict dead hang pullups and full range HSPUs off 12" stools with a 60 second break between efforts.

Pullups = 15/13/11/9/7/5/5/5
HSPUs = 4/4/3/3/3/4/3/3

The pullups had no breaks and no set was maxed out. Complete dead stop, no kip, no swing each rep. My biceps feel this kind of pullup much more than other styles.

I was surprised and dismayed that the first sets of HSPUs felt so hard. I haven't done them for a while and forgot to keep tension at the bottom; once I did that the reps became much tighter and easier.

SLO is San Luis Obispo. This looks like a photo of Nick coaching his Cal-Poly rugby studs to victory over Air Force.

18:26.9 C2

Not max effort today. During warmup, legs felt fatigued from last couple days. Did first 4k at hard pace but one I was sure I could complete, then accel during last 1k to almost 2k pace.

5k 24.6s 258.1w
19.6" off pb (-5.2% power output)
152 hr avg / 164 hr max

32:48

Ow.

19:47 on a packed gravel trail, relatively flat terrian.
Will do some pull-ups and push-ups later in the days since I missed working out yesterday.

31:00
Ran first 1.5 mile, then fast walk .5 mile, then then ran 1 mile. A personal goal now set: Run a 5k without walking.

27:31

New PR!

5k: 22:26!
Not at the 18-19 min. mark, but getting closer. I could tell my legs aren't used to running longer distance anymore, I'll have to work on that a little. Good challenge, and it actually got me running.

Unit PT today was a 30 minute run. Probably less than 3 miles, but not much less.

Carrying a little fatigue from yesterday. 19:50

32.05- run/walk/run/walk/run- breathing not bad but legs hurting like hell. Third WOD since beginning and already sore. At least I can only get better.

C2 5K

TOTAL TIME= 19:06
Ave. Pace 1:54.6/500m @ 28s/m
Ave. Watts 232
Ave. HR= 156b/m

First 5K for Crossfit on the new C2... achieved the goal of under 20:00

23:37

A good time for me, but lots of pain after yesterday's workout..

28:00 for todays run. Should of used a sundial to time it.

C2
18:16.3
average split 1:49.6/500m
25spm (strokes per min)

Steve H and Jon (JDG), you guys were inspirational today. Thanks.

Hi guys, long time no see.

I decided to do Monday's fun workout with a buddy, and posted in that day's comments.

Q

I substituted rowing for running this time around. Even added in my own twists. My pullups are weak to me, can only do 6-8 deadhangs without stopping. Same with L hangs/sits. So i set up todays like this.

-warm up
-as many pullups as possible, followed by a few negatives, some Lsits and Lhangs
-rowed 1k
-no rest, immediately to pull up bar and held myself above it as long as possible, followed by a negative. Still hanging at bottom, held Lhang as long as possible.
-repeat 4 more times

Hopefully adding more pullups stuff here and there will help me get those reps up.

I did this one on Monday and following it up with a 1/2 mile swim. Didn't have my watch with me which was unfortunate because I think it would have been a PR.

C2 5K

22:40

Rajesh, good time. Glad I could be the "rabbit". Hopefully next time I can give you a tougher target. :)

steve h

25.19 not bad .Loads of doms due to being new to this very sore arms from all the chinning yesterday,I cannot straighten my left arm so I have been icing it.

Ran 4.5m through the farm roads
Time:45:07

Good Hills

Did Stew Smith's 3-mile Track Workout from his SEAL book:

Jog 1 mi.
Sprint 1/4 - jog 1/4 x2
Sprint 1/8 - jog 1/8 x4

25:48 -- first time I'd done this in several years so not bad. Was trying for consistent pace over blinding speed.

Just couldn't face running, so I rowed 5k. 21:23. Pace was good, mostly under 2:00, but endurance was lacking - took breaks every 1k.

Ran an untimed run for about 5 miles with my brother and his girlfriend. 1st time running on open ground in a long time. It felt good, but I can tell I've got some conditioning to recover.

C2 5km
22.01

26:02
High winds and 50 mph gusts played havoc with my stride. My course is a 1.5 mile loop done twice, a little shy of 5K. My goal next time is under 25:00. I am stronger, but my running seems to have suffered

Good Run, right around last time.

Biked 10k, hope this is an acceptable sub. Hate stationary bikes. Level was 6 at the little apt gym bikes.

16:28