Tag Archives: Run

Diane and Run/Row

Tuesday, 3/22/2011

15 minutes to find max dead lift. Then,


21 – 15 – 9

  • Dead lift @ 225#
  • Hand stand push up (green + black bands)

Time: 6:58

I really thought I would be able to PR on the deadlift. I got 425# up with relative easy. I then tried 450# and started to feel my back hurting. Again, I had to stop short and I did not want to injure myself. Sucks.

“Diane” was ok. I debated heavily whether or not I wanted to Rx on the dead lifts as my lower back was feeling really sore. After resting for a bit I decided to just do it and pace it out. It worked out fine. The HSPU’s were too easy with the green / black bands.


Thursday, 3/24/2011

20 min AMRAP – 2 person team; 1 person rows until the other completes 800m run.

My buddy Chris teamed  up with me on this one. In totally, we got 4 rounds and I think 4134m rowed. Running a mile + rowing a 2k in 20 minutes is not bad at all!

Whirlwind WOD Update

Here’s all of the workouts that I missed blogging since my last depressing update…

Wednesday, June 2nd, 2010 @ CrossFit 2717 in Jackson, MS.

3×3 Hang Snatch (Ended with 135lbs)


5 rounds:

  • 10 KB Swings (1.5 pood)
  • 200m Sprint

Rest 1 minute between rounds. Total time was 9:10.


  • Run 400m
  • Row 500m
  • Run 200m
  • Row 250m

My time was 7:10.

I felt really good during these WODs. The 1.5 pood KB didn’t seem hard to swing at all! Maybe a little bit of time off was good b/c I felt really happy with my performance here. The only bad thing that happened was that my hand ripped during the warm up while I was doing pull ups. Since I hadn’t been doing them for long (due to my elbow), they were easily ripped. OUCH!

The owner of CrossFit2717 was incredibly nice. Their box was great and it was a lot of fun to work out with them. If you are ever in the Jackson, MS area, check them out!

Tuesday, June 8th, 2010 @ CrossFit 215 in Philly, PA.

3×5 Push Press (Ended at 135lb)

20 Min AMRAP:

  • 7 pull ups
  • 10 box jumps

95lb snatch on the minute no matter what you are doing.

10 full rounds plus 4 pull ups.

This was a really hard WOD. Again, pull ups. Argh. My OTHER hand ripped here and my rip from Jackson, MS, just got worse. It was 20 minutes of constant hand pain. Yes, I know, get some gloves.

Don’t want to sounds like a broken record here, but the people at CrossFit 215 were really nice. The owner was a great guy who was very welcoming and helped me and V through the warm up as it was mostly gymnastics based and unfamiliar. I apologize for the mental picture of me doing anything gymnastics related. I would highly recommend checking this box out if you are ever in the area.


The following 2 WODs were at the Black Box in NYC.

Thursday, June 10th, 2010

5 – 5 – 5 – 5 – 5 Deadlift

I got 375lbs up 4.5x, but my last successful 5 reps was at 315lb.

These kinds of workouts make me giddy. I had really high expectations for this WOD. Although I didn’t completely meet them, I am still happy. I really wanted to get 375lb and I think I made too big of a jump from 315lb to 375lb. Despite the fact that “technically” my 5 rep max is 315lb, I still think that getting 375lb up 4.2x is really good and shows that I am getting stronger.


Sunday, June 13th, 2010 (this was outside and was not affiliated with CrossFit NYC)

4 mile run for Colon Cancer in Prospect Park, Brooklyn. My time was 43:27, in Vibram Bikilias.

I made some bad decisions right before this run. I don’t think I got enough sleep and well, I ate an entire huge ass bagel like a hour before the race. I felt heavy, weighed down, and sluggish through most of the race. My first mile was awesome though, because it was at a slight decline. Really easy to run.

There were lots of long, slight inclines too which don’t really agree with me. I had to take about 3 walk breaks too. Oh well. Maybe I’ll skip the bagel next time.

Wednesday, June 16th, 2010

Clean & Press Ladder

Do a 10 min AMRAP of 1-5 clean & press ladder (1, 1-2, 1-3, 1-4, 1-5). Rest 3 minutes, then repeat with a countdown of 10 minutes. You must reproduce what you did in your first set. For every 5 seconds over 10 minutes that it takes you to finish, you have to do a burpee pull up.

I got 3 full ladders plus the first 2 steps on in the first 10 minutes, then 3 full ladders plus 4 steps the second time around. I used 95lbs.

This was a FUN WOD! I loved this one! I think it was intended to be done with strict presses, which the coach told me about 3 minutes in. Since I had started with push presses, I just stuck with push presses. I really didn’t want to do any burpee pull ups, so I worked really hard to meet/beat what I did in my first set.

I have to admit that I am somewhat disappointed with CrossFit NYC. A WOD is a WOD, so we are still getting that but, well, the experience there is somewhat underwhelming. The coaches aren’t really THAT involved or, well, as involved as I have seen in the other boxes that we have visited. We met a woman there who went to the games that was REALLY nice. Probably the nicest person we have met there… anyway… she said that if we wanted better instruction, we probably needed to go to one of the other affiliates in the city or come to the morning/lunch class. I would like to that, schedule permitting.