Thursday, 12 May 2011

"Michael"
3 Rounds for Time:
- Run 800m (from NCTAMS gym to NEX sign)
- 50 Situps
- 50 Back Extensions

Time: 20:19

Felt pretty good and happy with the time.

CrossFit - 29Dec08

"Michael"

3 Rounds for time:
- Run 800 meters
- 50 Back Extensions
- 50 Situps

Time: 21:03

Well off my best time, but I just don't do as well when use a treadmill during a WOD.

CrossFit - 28Jul (pm)

Warm-up:
- Rowing 5:00
- Dynamic Range of Motion stuff

Pre:
Deadlift 1 x 5
135 x 10
185 x 6
225 x 5
275 x 2
315 x 5

I used a double- overhand hook-grip instead of the typical opposing hands technique. It will help with my grip strength when I start playing with the Catalyst Athletics WODs in 2 weeks, which are based off the Olympic Lifts (that utilize the hook grip for everything).

WOD:

"Michael"
3 Rounds for Time:
- Run 800-meters
- 50 Back Extensions
- 50 Sit-ups

Again, well off my best mark. I think it's a mixture of eating like crap while I was in Kuwait and having to do this on the treadmill.

Time: 20:01

CrossFit - 18Apr (pm)

Flew into San Diego today for Ken and Heather's wedding reception. I hadn't been off the plane for 20 minutes and Ken and I were already hitting the WOD.

"Michael"

- Run 400-meters
- 50 Back Extensions
- 50 Sit-ups

The run was a couple laps outside the MCRD gym in the parking lot, definitely not accurate, but good enough to kick our asses.

Time: 19:09

CrossFit - 13Mar (pm)

"Michael"

3 Rounds for time

- Run 800-meters
- 50 Back Extensions
- 50 Sit-ups

Great workout today! Runs were 2:56, 3:05, 3:15 and the Back Ext. and Sit-ups were straight through. Maybe I can still cut a bit more time by pushing the runs a bit more, I'll have to wait till next time to find out.

Time: 17:56 (1:23 PR)

CrossFit - 4Dec (am)

Did yesterday's WOD, "Michael"

3 Rounds
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I tried to pace my first run down a bit to minimize the O2 debt later on, but my first 800m was 3:02, and that felt really easy. I did the first set of Back Ext. straight through, and all the sit-ups straight through. Second and third sets were both: run in 3:09, Back Ext split 30/20, and the sit-ups straight through. It feels good to be back to normal; I just need to try NOT to go overboard so much this time around and take more rest days.

Time: 19:19 (PR)

CrossFit - 17Nov (pm)

"Michael"

3 Rounds for time
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I was wiped out today; put out 100% - no sandbagging and came in at an abysmal 24:01...well off my best time but considering the fact that I've put it all out there 3 times in less than 24-hours, I'm not upset at all.

Total Time: 24:01

"Michael" - 19Sept (pm)

3 rounds:

- Run 800m
- 50 Back Extensions
- 50 Situps

First 800 was in 2:48, 2nd was in 3:00, 3rd was 3:05. Not too bad. Broke the Back Ext. up into 30/25 for all 3 sets; the situps were done straight through.

Total Time: 21:06