Feb 1

3 Rounds of:
10 Power Cleans (155#/105#)
10 Burpees

11 comments:

Candice said...

3:55 Rx'd

Burnin' lungs and burnin' legs the whole time.

Parker said...

6:35 rx'd. Ouch!

raif said...

Got to get more efficient at burpees. 4:47 with 185 lbs. Good job Parker! Between that and your Grace you are all up in the mix.

Robert said...

What is up? Not many posts. Candice is kicking ass again I see. That looks like a great workout. Since there is plenty of space, just want to say I (your average 48 year old, 195 LB. male)finished the Waco Marathon on Sunday in a time of 4:36. So, what the heck, for the record, conditions were sub freezing to mid 30’s. Course was very hilly. My training consisted of usually 4 CrossFit workouts per week with another day of just running or just lifting. Some days I did extra sprint type running. My average total mileage was 11.5 miles per week for last 10 weeks. I did one 16 mile long run 2 weeks before the race and ran 1 10K race at an 8:15 pace the week prior to the marathon. I consumed 5 GU gels, drank water, took 4 electrolyte tablets, and power walked up every hill to conserve my quads, figuring I would be better in the long run with this strategy. I ran this because a guy in my unit wanted to run his first marathon and I decided to run this about a month ago. I feel great because the outcome was good for me and given the non-specific nature of training. This probably equates to a 10 minute Grace, Diane, or Annie – my current level. I went to the IPOD in mile 12 and made it through greatest hits of Neal Young, Tom Petty, and finally my fav, Weezer, for my finish sort of like Frank the Tank, only with clothes and not drunk. Actually got relatively stronger at the last 2 miles. Lots of credit to squats, dead lifts, sit ups and of course the photo of Mo taped to my chest. I should be back in the gym Tue or Wed to get back after it. Wow this was long, I bet I get kicked off this blog. This was way too indulgent.

CrossFit GSX said...

One more post like that and you are gone!! Nah...great work!

Candice said...

Robert,
Congrats! Running a marathon is a rewarding experience. Are you planning to do another? I ran two while in Okinawa for two years and if so, I highly recommend tossing the long distance running and focusing on sprint intervals. My first marathon I did a lot of long distance runs and the second, I gave them up and did sprint intervals and knocked 30 minutes off my time. (And the second was basically all up hill, not even joking, it sucked! Haha). I can't imagine running for so long in freezing conditions though. Very impressive! Again, congrats!

k_cutrer said...

robert

outstanding! how did that time compare to other races you've done? sounds like you felt fine during. how's the recovery?

Robert said...

Ken,
My recovery is good. I tried to do some air squats and push ups after the race to kind of break up the tightness. Probably didn't do enough. I just have expected soreness. My result is comparable to previous races, but I was running about 35 miles a week, probably 10 lbs lighter, but for sure wasn't deadlifting 300#. So I definitely feel a lot better using the CrossFit training. Based on body fat test, I need to make some dietary adjustments, and just keep working. Candice, next event might be Bataan Death March Marathon in March with 35# ruck, that has your name all over it.

Mo said...

I was thinking of you Bob!!! Picture? You said you were gonna get a tattoo! Gah! That is awesome with your no marathon training. So did you run the whole thing with yo buddy? Or did you leave him suffering somewhere along the way?

Parker said...

Thanks for the Kudos Raif! Maybe, just maybe, I might catch Cass one day. :-)

k_cutrer said...

robert

so the run times stayed the same and you're fitter in all other areas. this crossfit stuff might just be on to something.