33:40 mins. New guy. I used to do this in 21 mins. Need to work this and pullups.

19:26. Warm-up and warm-down with 1.5 miles.

Sore lower back from deadlifts yesterday. Any suggestions on avoiding this problem everytime I do dead lifts? I'm afraid to do them for fear of injuring myself.

Rowed 5,000m

Well. after yesterday's Tri Bar Triogy lift everything but the refigerator... I figured I'd be lucky just to finish a 5K row...but withPukie on my shoulder & Billy Joel in my earphones I had a time that was really good for me @ 24:20

Wow. Legs, low back, chest...everything hurts from yestardays awesome workout. But, I 'ran' a 5k (3.2miles) anyway.

8:00 .9 Jog
9:00 .7 Walk
3:00 Rest / Stretch
9:00 .7 Walk
7:40 .9 Jog

Total time: 36:40

I'm completely beat after having just worked 11pm -7am, and while my calves are now screaming at me, I still find myself looking forward to tomorrow's 'torture'...whatever it may be.

Worked yesterday's power circuit today (I rest on Sundays). Had to modify the weights terribly, was limited on equip. availability, and was feeling smoked at the end.
Body Weight 200 #.
Deads, min wt 135, max wt. 185. Tried to increase or maintain weight for each rep scheme.
Cleans, min wt 95, max wt. 135.
Had to sub pull-ups for Bench Press (no bench avail.) Nailed all the reps, although all sets were broken.
Then kicked it all back with push-ups in the same 10 to 1 rep scheme.
29:30.
Finished up with 100 abs, bi's and tri's.

Night Clerk

Dad and I went to the mall and did some power walking. We did 2 1/4 laps which is about 2.25 miles.

I am pretty sore from yesterday's workout.

I think I'll take a nap in a few minutes.

5 miles in 48:10

32:04, treadmill, 2% incline

27:23

Three miles in 27:00. A little slower than last time, but the track was occupied so I had some hills. Additionally, have completely altered running form due to book "ChiRunning" (www.chirunning.com) and finished with plenty of gas. I"m headed to San Francisco this weekend for work and have arranged a class with a coach. So far, this has nearly been as good as the "total immersion" swimming method with regards to transforming how I run. Good stuff.
Stephen

35:00

On the gerbil track ... first mile @ 5% incline (that was hard and really took its toll) the rest at 2.5% incline

Did yesterday's power circuit today. Had a tremendous CrossFit experience. First of all, the thought of deadlifting 1.5xBW for that many reps was inconceivable even 3 weeks ago. Secondly, two hardcore Gold's Gym members (a competitive bodybuilder and a competitive powerlifter) gawked at the workout. Sure, it took me over an hour, but I did something that many serious lifters wouldn't even attempt. Oh, the pride of such daily victories. Of course, among this crowd, I'm barely a novice. But I'll hold my head high to be counted among you.

Yesterdays workout left me a little reluctant today, but I still managed to get the little over 5k in 29minutes

19.01.Quite hard as hamstrings were tight.A flat course.

23:14

19:34.

On a track. Took it easy today. First time running in Chuck Taylors rather than running shoes - easing myself towards running barefoot. Finished with pegboard and ab work.

Did yesterday's WOD today with the intention of running when I was finished. Bdywt 165
DL=255 BP=165 PowerCleans=115 Time=30:20
It is amazing how your goals change during some of these WOD's. I started off wanting to break 20 minutes, then I wanted to break 25 minutes, then just finishing seemed to be an highly excellent goal. I will be running in the morning.

run 5k = 26:00 - about 2:00 shy of normal, but it's getting pretty hot here in phx.

waited a while, then rowed 2k (7:41)
did some light snatches and 1-arm OH squats for fun.

19:00.7 C2

Reduced intensity period so rowed @ 10k pace with 5k pace bursts to finish each 1000m. Still had to work pretty hard due to yesterday's WOD.

18:39.93

I was pretty stiff at the beginning (maybe .25 miles), but warmed up and felt good.

26:54
After yesterday, I didn't feel like going all out. I hurt.

Not feeling good today, skipped the run. Did a puny little swing/snatch work instead:

52# snatch: 1x6+6 - As tiny as those numbers are, those are PRs for me with that weight and yes, hitting that goose egg on my left forearm with the kb really hurts! At least they were easy and despite feeling rotten I had plenty of reps left.
52# Swings: 10+10 single hand, 20 double hand

Nothing like a 5 minute workout. Time to eat and go back to bed.

Substituted a 1 mile ocean swim: 31:32

Equivalent 1 mile swim substitution time for my usual 5K C2 row was calculated** to be 22:25 in a pool; so pretty happy with the ocean time (goal was 28min) - especially considering the the 2-3 foot swells we were having today.

**
1500m run olympic record time ~3:30
1500m C2 row calculated from C2.com: ~4:00
1500m freestyle swim in pool olympic time: ~14:40
Ratio of swiming to rowing(or running) ~4.

27:24

rubber legs from DL, BP, Clean torture day.

3 mi PT run in 30:11; followed by the dead/bench/clean WOD.

my fav 2.9 mile loop = 26:59
about 30s slower than last run

3 mi around a local high school track @ 32:07.

Treadmill @1% incline 20:00

31:00 for me, very strong on first 2k and went down hill from there.

I'm always a day late and a dollar short in the posting department. But, ego aside, I hate running for distance, even just a 5K. So, I cycled in class for an hour. Good maximal effort as I reached max. heart rate twice during intervals. After an hour, average HR was over 145 and 1475 calories burned. My PR for the class. Warmed up with 3 sets of The Bear (up to 4 reps per set) and cooled down with dips and pull ups with 3 sec hangs at the apex.
Transformation in progress!

Rowed 5K - 21:02. Only my second time using a rower, so I'm happy. What difficulty level do you all usually do on the C2? I assume that 1-10 lever on the right of the wheel is the difficulty setting?

21:44 /1 min. 10 secs faster than last time

Decided to run 3 mile repeats instead.

1. 6:04
rest 1:30
2. 6:34
rest 3:00 (lower back stiffened up!)
3. 6:43

Disappointed with the last one, would have liked to kept it at 6:30.

18:48 5K.

First 5k in almost a year. First run in a year, actually. I don't do it much. I usually subbed the 5K's with heavybag work.

5k plus change
36:00
Slow as it was, actually a fairly good run/walk time for that course.

Rowed 5k in 22:30.

-D.