OKC Memorial Marathon Relay

Ran the last leg of the OKC Memorial Marathon Relay. Strong winds from the south the whole way. 1:09:17

Dirty Thirty? A day late...

For time:

50 Box jump, 24 inch box 30 Box Jumps, 4 small and 2 reg.
50 Jumping pull-ups 30 assisted at 130
50 Kettlebell swings, 1 pood 30 with 12 lb dumbbell
Walking Lunge, 50 steps 30 lunges
50 Knees to elbows 30 knee to elbow - 30 each side
50 Push press, 45 pounds 30 push press - 10 lbs each hand
50 Back extensions did 30 supermans
50 Wall ball shots, 20 pound ball 30 with 8 lbs
50 Burpees 30 with knee push-ups
50 Double unders only managed 5 and did those one at a time. did 100 reg.

This work out was really hard for me. Had to lay on the floor for about a minute during the double unders - was dizzy.

Total time:21.47

Warm Day At Bluff Creek

I met up with Peggy today to do the short loop at Bluff Creek - 3.5 miles. Today is the first really warm day of the year - some 91 degrees, and boy did we feel it. Even with extra walk breaks we were both worn out. I'm glad I got the run in.

Burpees

100 Inverted burpees

I wanted to do this one, but someone commented that you really need to alternate legs when kicking into the handstand. I can't do it with left foot forward - tried - too much potential for getting hurt. Will practice those later

Did 50 regular burpee

Time: 9:02 Exhausting!

Angie

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Just did this one at home so no pull-ups
25 push-ups
25 sit-ups
25 squats

3:01

Draper Club Run

Ran today with OTRA. Planned to do about 4 miles, but hung with them for 8. I feel pretty good. No idea what the time was as we stopped in th eparking lot for quite a while. Ran yellow and green at Draper.

5 at Bluff Creek

Although I was pretty tired from the Crossfit workout this morning, I decided to go for a run. I'm still being drawn to running a 50 mile event. I love for this to be at Palo Duro where I did my first 50K. I went out to Bluff Creek and relly pushed it! While on the extension loop I was practically grunting with fatigue, but I kept going with no extra walk breaks.

My time was 59:44 - a bit slower than last week, but I had to walk about a minute through 'shoe-sucking ' mud. 5:1

Danny

"Danny"
Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps 16" box
115 pound Push Press, 20 reps 40 ibs - bar only
30 Pull-ups 120 assist

2 1/3 rounds + 4 push press = Exhausted! Laid on the mat for about 5 minute recovering.

Helen

Crossfit "Helen"

Run 400metes/ 1/4 mile
21 kettlebell swings of 55 lbs
12 pull-ups

3 rounds for time

What I did:
Run 400m
21 dumbbell swings of 15 lbs.
12 pull-ups assist 120 - all 3 rounds

Total time: 10:14

100-50

Too busy today to make it to the gym, so I did a "Quick Cross fit"

100 sit-ups
50 Push-ups
broken into five 20 and 10 sets

First 2.5 sets of sit ups were full, other 2.5 were crunches. All push-ups on knees.

Total time: 5:51

Short Run at Arcadia

Ran about 6 miles of Arcadia today. Struggled a bit. Went out for 35 minutes, then turned around. 1:09:07.

Bluff Creek

I ran 5 miles of Bluff Creek today. 59.17. Felt pretty strong. Slow, but strong. My back didn't hurt much, but we'll see about that tonight. 5:1

Walking lunge 100 ft.
21 Pull-ups 120 assit
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups 120 assist
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups 130
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups 130
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups 130
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups 120
6 Sit-ups

Total Time: 20.42

Compare to 090226 Only made it through 3 rounds d/t sudden onset headache

Walked 5% grade for 20minutes = 1.17 miles

Nancy

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps 30 pound

Total time:18.45

Short and Tiring

Three rounds for time of:
21 L-Pull-ups Alternate L's and Tucks
15 ft. L-rope climb, 3 ascents No rope, tried towel pull-ups and couldn't do any, subbed with
15 pull-ups - 130 assist
15 front pull down
15 behind head pull downs x 3

Total time 10.58

Biked 20 minutes