400s; GHD, power cleans, pull-ups

3 x 400m run, 1:1 rest:
1:31, 1:27, 1:26

Met con: 7 rounds
7 GHD sit-ups
7 hang power cleans (85#) <-- meant to do 95#, closer to 65% of my 1RM.
7 pull-ups (used a thicker bar)

400s & deadlifts

20 min AMRAP
400m run
21 deadlifts (105# rx'd)

I finished 6 rounds in ~19:30. Not as hard as yesterday's.

Back squat, running, c&j

Part 1: Back squat 5 x 3.
175 - 175 - 175 - 175 - 175#

Part 2: 4 x 400m run, 2 min rests
1:30 - 1:30 - 1:27 - 1:28
(I ran from just outside the back door to just outside the front door.)

Part 3: 3 x 10 clean & jerks (95#), 2 min rests
1:34 - 1:27 - 1:20
(I hope I counted correctly!!)

I really liked this WOD. I rested maybe 10 minutes between each part?

PR Party Helen!

The gym was pretty empty by the time we arrived, so I worked out mostly alone. At least I had Scott & Clark cheering for me!

Helen: 3 rounds
400 m run
21 kettlebell swings (16 kg)
12 pull-ups

12:55

The running felt OK.
I did the swings in 2 sets on the last 2 rounds
I wish I could string more pull-ups together. I was doing mostly triples and doubles.

Tiny track workout

My calf has been out of commission for over a week, so I was really pleased that I was able to run with no pain/cramping tonight! I only did one round of the WOD, following Scott's advice to quit while I was ahead and not re-injure it. Scott and Gary did two rounds.

100m run - rest the time it took to run 100m
200m run - rest 200m time
400m run - 1:25

Not sure what my 100m and 200m times were, but it felt great to get a 1:25 400m! Yay!

Fractured Helen @CFD

3 rounds, with rest as needed between rounds
400m run
21 kb swings (16kg)
12 pull-ups

3:55, 3:54, 3:37

It was good to have Erica to chase on the 400's. Swings were heavy, but I managed to complete all sets unbroken. I almost found my kipping pull-up again, and mostly did sets of 3 for that section.

Sprints @CFD

200m (0:45), 60" rest

200m (0:45), 60"

400m (1:41), 90"

400m (1:40), 90"

800m (3:44), 120"

800m (3:48)

Total time: 19:27

My heel didn't bother me at all! Hooray! My stomach muscles were feeling a little sore/pulled, but it wasn't bad.

Mini track workout

Jogged the half-mile to the track

Ran 2 400's (1:30, 1:23) with a 4-minute rest in between.

Did a 4-minute plank workout, changing positions every 10 seconds.

Chatted.

Ran the half-mile home.

Snatching Nancy @CFD

5 rounds:
400m run
15 power snatches (65#)

Time: 24:57


My achilles tendon was hurting on the run, and my snatches were really uncoordinated... but I completed it!

C&J, 400's, burpees @CFD

Part 1: do 12,000 foot pounds of work in 12 minutes.
I did 40 clean and jerks (50#, ~6 feet from ground to overhead) in about 6:30.

Part 2: 3 rounds (scaled down from 5 rounds)
400m run
20 burpees

I need to get my push-up muscles back in action!

Mr. Joshua @CFD

5 rounds:
400m run
30 GHD sit-ups
15 deadlifts (175# - 10# short of Rx)

Time: 24:50

Tomorrow will be a rest day.

4x400s

Part of a CrossFit Endurance workout:
Run 6 x 400m holding best possible pace.
Never slowing more than 3 sec from best interval.
2 min recoveries

I only did 4 rounds, as my calves were starting to flare up. I was slowing down a little, but I felt pretty good overall!

Times: 1:26, 1:23, 1:26, 1:29

Kelly @CFD

5 rounds:
400m run
30 box jumps (20")
30 wall balls (14#, 10')
- 28:26 -

Did a few step-ups instead of jumps to spare my calves. They felt alright once they got warmed up, but they are mighty tired now!

Track workout

1600 meters
- 1:52, 1:55, 1:53, 1:51
- rest 5 min

800 meters
- 1:38, 1:44
- rest 3 min

400 meters
- 1:24
- rest 1 min

200 meters
- 0:43

Calf hurt a little bit during the first two laps and during the last 200m. It's definitely sore now, so hopefully lots of icing will help it heal up soon.

400's & squats @CFD

5 rounds: 400m run + 50 squats
- 16:57 -

Times:
2:51
3:24
3:33
3:42
3:30

Last time I did this (November '08), I got 4 rounds in ~16 minutes.
Right calf is definitely not right... left one is starting to feel off too. No running for me for the next week.

Nancy

Uf da. Just finished Nancy.

Warm-up: 10 minute neighborhood run.

Five rounds for time of:
400 meter run (10 mph on treadmill)
15 Overhead squats (45#, maybe)

Total time: 18:50

I'm not sure how much my bar weighed - it's the wiggly kind (curl barbell?) - and I added a pair of 10# plates to it. The squats weren't too hard - I should go up 10# next time.

The first few 400s felt okay, but the fourth one was tough, and my legs felt like Jell-O by the fifth. 

Blogged with Flock

Helen

Oh yeah... THAT'S how CrossFit feels. I was sore yesterday, and even sorer today. Before Tuesday's workout, I probably hadn't done push-ups since August. Oh well.

11 minute warm-up run

Helen - 3 rounds of:
400 m run (@ 10 mph on the treadmill)
21 dumbbell swings (35#)
12 lat pull-downs (80#)

15 minutes

The little gym in my apartment complex doesn't have a way to do pull-ups, hence the pull-down substitution. I can definitely go up to 40# on the dumbbell swings next time.


Off to make my two favorite Thanksgiving recipes - chipotle-mashed sweet potatoes and a Waldorf salad - for our second Thanksgiving dinner of the weekend.