running.... and growing stronger.

A few of us from our box did a race the, Get Luck 7K and it was an amazing experience...  their were over 6000 participants.  and they whole organization at Team Ortho  was so friendly and very well organized...  and for someone who had never run a race before this was a very positive experience.

It was very cold morning..  like 25 degrees when we first got there... BRrrrrr.  and the wind was bitter nasty..  But I gotta say Cindy and I started running and I didn't feel cold anymore. :-)   We had a couple goals... FIRST was not to finish last and to finish faster than our last 7K run the week before.  That was 53:??   In our dreams we were shooting for 45:00 min race time.    We were not sure it was possible as we are very new to running longer than the distance to get the phone from across the house. :-)
a friend and fellow CrossFitter who has done many races  says she LOVEs the Galloway method  I really want to look into this ...  but what we did was interval running..  we ran HARD for 3min with 1min walk/jog to recover then back to the speedy 3min fast pace.   and I gotta say it worked..  we got in at 47:08  6+min than our faster run!  I gotta say, I LOVED IT!   Growing stronger.. pushing my capacity and with such awesome people too!    

WoD - August 4, 2010

Warm Up:
OSS/DROM
3 Rounds
10 pullups
10 pushups
10 squats

Skill:
Rowing technique (pull in straight line, use legs, return hands fast)
Rowing Pacing (Strokes per minute, hard pull vs. fast pull)
Covering the distance (steady pace vs. alternating sprints and jogs)

WoD:
Row 5k for time (score is time)
 Scale = Row for 30 minutes (score is distance)

So for recording, if they come in under 30 minutes they get a time score
If they hit 30 minutes, they write down 30/distance

The cut off for everyone is 30 minutes (unless they are close to 5k and want to see where the time lands)

7/7/10

Warm Up 

DROM/OSS

50 double unders 

or 100 rope jumps

WOD 

3 Rounds

800m run

10 dips

10 pull ups

50 squats

no doubt....

Tue 6/29/10

Warm up

550m run

50 double unders or 100 rope jumps

Skill

over head squats 

WOD

3 Rounds

15 push ups

200m farmers walk 

w/ weight

15 Kettle Bells

Monday 6/28/10

Warm up

550m run

20 squats

WOD

"7 layer salad"

10 sit ups, 5 squats

15 sit ups, 10 squats, 5 push ups

20 sit ups, 15 squats, 10 push ups, 5 pull ups

25 sit ups, 20 squats, 15 push ups, 10 pull ups, 5 dips 

20 sit ups, 15 squats, 10 push ups, 5 pull ups

15 sit ups, 10 squats, 5 push ups

10 sit ups, 5 squats

Clint ~ 9:08

Mindy ~ 10:14

Rachel ~ 10:16

Meg ~ 11:20

Tuesday 6/22/10 ... It's a new day!

We had two new people come try our gym today!  

WELCOME, Carole and Beth!

I am so excited to be a part of their fitness journey!

This Box is full of awesome people who bust

their butts to improve their fitness.

I LOVE YOU ALL! 

MUAH

Monday 6/21/10

CFWC

warm up

drom/oss

400m run

20 squats

2 rounds

WOD

AMRAP in 15 min

5 bench press

10 walking lunges 

w/ overhead weight

15 KTE

 

PS.. Fridays WOD

I forgot to post Fri evening WOD

morning class did Wed's WOD

Evening class 

WARM UP

400m run

25 squats

20 KTE

WOD

10 rounds for time

5 pull ups

10 push ups

15 squats

thought of the day

Wed 6/9/10

Warm up

2 Rounds

20 KTE

200m Pose run

DROM

WOD

For time:
Row 20 calories
95 pound Thruster, 20 reps
20 SDLHP
20 Kettlebell swings, 1.5 pood

Row 15 calories
115 pound Thruster,15 reps
15 SDLHP
15 Kettlebell swings, 1.5 pood

Row 10 calories
135 pound Thruster, 10 reps
10 SDLHP
10 Kettlebell swings, 1.5 pood

Success .....

Tue 6/8/10

Warm up

Run 200m

25 squats

5 press 

2 rounds

WOD 

"CrossFit Total" 

1RM

Dead Lift

+

Back Squat

+

Press 

=

total weight..

Some Benifits of Running.... Did you know

benefits of Running....

I used to HATE!  Running..   VERY MUCH!  I never thought I would ever like it or WANT to do it.  

I have HUGE admiration for any one who runs or has run a marathon!  That IS AN AWESOME FEET! 

But thew my CrossFit training I came across Pose

and that has made a HUGE difference..  My joints used to hurt

and I felt very fatigues right away. Like I was pushing threw a wall the whole time.

NOW ...  I run with much more efficiency and easy...  

HERE IS A QUESTION... 

Would you rather push your body forward over and over again

OR would you rather just lift your foot? 

For me this was a pivotal thought and just like dominoes.. 

everything is falling into place and each run gets easier and my 

endurance just keeps growing!   I LOVE IT!

Wed 5/26/10

WARM UP

stretch and DROM

2 rounds of

10 squats

10 sit ups

10 push ups 

then.. 

800m run

2 min rest

400m run

1 min rest

200m run

30 sec rest

200m run

WOD

"FRAN"

21-15-9

thrusters

pull ups

Monday 5/24/10

CFWC and Evening Class

warm up
2 rounds of

400m row

10 squats

WOD

"Jaime"

30 of each

Back Squats  

135/95#

kettle bells

1.5pood/1pood

body rows

burpees

KTE 

Friday 5/21/10

CFWC

warm up

10 good mornings

10 squats

6 sprints w/ 10 sec rest

WOD

20 burpees

400m row

4 rounds 

CF Evening Class

Warm Up

jump rope 10 min

WOD

200m X8 1min rest

 3-3-3-3-3 Bench press

Tue 5/18/10

Monday 4/17/10

CrossFit Class

Warm Up

1 mile run for time

try rings stablizer

WOD 

AMRAP in 20 min

10 K2E

10 Push ups

10 Body Rows

 

vitamins for your spirit