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2008
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July
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- Key Run #1: Speedy speedy speedwork
- Key Run 3 - 8 Miles
- Cross Train - Wall BallWe bought a 12# medicine ba...
- Key Run #2: Tempo Run
- Key Run #1: Kick butt speed work
- Key Run 3 - 7 Miles
- Cross Train 2
- Key Run 2 - Lactic Threshold Training
- Cross Train 1
- Key Run 1 - First Speed Workout
- 6 Miles at Buffalo Creek
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July
(11)
Crossfit Rockwall workout of the day:
For time:
500 meter row*
25 Knees to elbows
25 Power snatch, 75 lbs
25 Knees to elbows
25 Power snatch, 75 lbs
500 meter row*
*No rower? Sub 400 meter runs.
Time: 7:30-8:00 PM
Weather: 90°, sunny, 5 mph wind
Of course, since we didn't own a rowing macine or a bar, and since we're not yet quite that hardcore, we modified the workout just a bit. We substituted with dumbbell snatches and a 400m run, and some lighter weights.
David: 15:53 w/ 20lb snatches
Lauren: 17:31 w/ 10lb snatches and waist high knees to elbows
After such a hard week, my legs felt like jell-o and my lungs felt like they were about to collapse. But that means it's working, right? ;-)