WOD Helen
3 rounds for time
400 m run
21 kettle bell swings (45lbs)
12 pull-ups
time 10:50
I watched this workout done by another CF athlete and he did it under 7 mins. Pretty awesome! He ran the first 400 in 1:24 that is fast! I am not sure that i ran it that fast. I was feeling the run from Saturday I did 7 and that run took me a while to get the legs going. As for this morning I felt like I was off. The systems were not functioning like they should. the first round was good but it took about half the run to get the legs really warmed up. Everything felt great all the way through and I was making good time. The third round everything went down on the pull-ups. My fore arms and hands were very tight and I was having trouble keeping grip on the bar and also my arms were just exhausted. Nothing like a crossfit workout to exhaust the body. Well, tomorrow I will run six in the morning. and Wednesday back to Crossfit and also a 4 mile run will be included. Thursday another 6 miles and Friday 4 miles and then Saturday morning 12 miles or plus will see. Total for the week 32 miles. there will be a lot of walking going on this week. I am only out to get the mileage I need and I am not out to break a world record. Later!
Monday, March 23, 2009
Monday, March 2, 2009
3/2/09 Monday
WOD
100ft lunges
21,18,15,12,9,6 of
Pull-ups, and Sit-ups
13:47
Good WOD! I just order some Hammer Nutrition products. HEED, PERPETUM, and HAMMER GEL. I have used their products in the past and have found them to be very good products. I am going to start working on more liquids during my run instead of bars. I have run that liquid is much more efficient on the digestive system. I also looked at GU and compared the to. The main difference is what the to companies use for energy source. HN uses complex carbs and GU uses simple carbs. Complex carbs burn over a longer period of time and last longer. I will report of the progress that I will achieve on my long run.
Schedule for the week
Monday Crossfit WOD
Tuesday 100 squats, 50 push-ups, 50 sit-ups + Run 6 miles
Wednesday Crossfit WOD +4 Mile Run
Thursday Squats, Push-ups Sit ups as many in 2 min each + 6 Mile Run
Friday CrossFit WOD +4 Mile Run
Saturday 12 Mile Run
Total Miles for the week 32 miles
100ft lunges
21,18,15,12,9,6 of
Pull-ups, and Sit-ups
13:47
Good WOD! I just order some Hammer Nutrition products. HEED, PERPETUM, and HAMMER GEL. I have used their products in the past and have found them to be very good products. I am going to start working on more liquids during my run instead of bars. I have run that liquid is much more efficient on the digestive system. I also looked at GU and compared the to. The main difference is what the to companies use for energy source. HN uses complex carbs and GU uses simple carbs. Complex carbs burn over a longer period of time and last longer. I will report of the progress that I will achieve on my long run.
Schedule for the week
Monday Crossfit WOD
Tuesday 100 squats, 50 push-ups, 50 sit-ups + Run 6 miles
Wednesday Crossfit WOD +4 Mile Run
Thursday Squats, Push-ups Sit ups as many in 2 min each + 6 Mile Run
Friday CrossFit WOD +4 Mile Run
Saturday 12 Mile Run
Total Miles for the week 32 miles
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