3 of 3
3
Wednesday, July 17th, 2013 - Sprint triathlon
Posted: 17 July 2013 06:16 PM   [ Ignore ]   [ # 31 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3675
Joined  2007-12-23
Glorybelle - 17 July 2013 09:44 AM

Thanks to CrossFit, I completed my first triathlon this morning before work. Stoked! smile

Did it as Rx’d, except went 10 meters more on the swim. Time 1:35:49, which includes transitions.
760 meter swim in backyard pool: 31:35
20k on Spin bike: 34.39
5k run on roads: 23:10

I’ve always been a runner and always afraid of triathlons because I am not an efficient (aka good) swimmer.
I give major kudos to CF Main Site programming because that’s what I’ve been doing since the first week of April, with some additional running here and there.
My improvements in CF WODs gave me the confidence to go for this triathlon today. Truly feeling blessed!

Excellent!
Glad that you are back. wave

 Signature 

CrossFit start date September 2007, joined the these boards December 2007

“Real strength never impairs beauty or harmony, but it often bestows it; and in everything imposingly beautiful, strength has much to do with the magic.”
- Hermin Melville

F/52yrs

Profile
 
 
Posted: 17 July 2013 07:28 PM   [ Ignore ]   [ # 32 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  230
Joined  2013-02-28

AM
WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 10 GHD back extensions, 1 pull up)

WOD - 130709

“Diane”
Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet (feet bridged on 30” box)
women 135#

Post time to comments.
5:52 (PR -1:05)

Compare to 130410
6:57

$O:  stretching

PM
pull up improvement per GD
3 max sets with green band 3-5 minutes rest between sets
12-11-11

 Signature 

M/33/6’3”/245lbs CFBD: 3/1/13

Profile
 
 
Posted: 17 July 2013 09:18 PM   [ Ignore ]   [ # 33 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2008-05-23

PC Tech + BS + Karen retest

w/up DU practice ladder 5-10-15-20-25-30-35 + usual BW movements and LB mobs

PC practice - just re-checking set up and start position etc.

BS

In oly shoes (bad idea, should have been consistent with the flat shoes that I’ve been using for last 5 weeks or so… anyhows)

Bar x 5, 50x3, 65x3, 75, 3 sets x3reps @ 82.5kg 3-4min rest b/t sets.

Need to slow the descent - was only taking 2 seconds - need to slow to 3 ish seconds to keep control and positioning tight.

Karen re-test

150 WB @ 7kg - 9.39min secs

Good improvement. Went tactically> sets of 10 with 10s rest b/t for 90 reps then rested 20s between sets for the rest.

Did WOD in only shoes because I couldn’t be bothered to take them off. Don’t think they helped or hindered much. Probably less hammies engaged with the Oly shoes on actually…

Cool down - 10min easy row 2km @ 2:30/500m pace 21 S/M nasal breathing very controlled.

Legs F@@#ing smashed. High rep squat work not my forte.. but then I don’t really do much of it grin

Mobility before bed.

 Signature 

GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

Profile
 
 
Posted: 18 July 2013 01:24 AM   [ Ignore ]   [ # 34 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  535
Joined  2012-11-24

Motocross
Two 20 minute motos

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 18 July 2013 05:26 AM   [ Ignore ]   [ # 35 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  639
Joined  2011-10-06

20130717 Wed

“Nancy” Pack light
5 rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps
18:24
Started with 65# but dropped weight after 7 reps to get better form.

 Signature 

M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

Profile
 
 
Posted: 18 July 2013 05:55 AM   [ Ignore ]   [ # 36 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  115
Joined  2012-07-11

WOD 21-15-9-6

Burpee Pullups
HSPU
T2B
DU’s

Yes made this wod up as couldnt lift any weights


18mins

 Signature 

27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

Profile
 
 
Posted: 18 July 2013 07:26 AM   [ Ignore ]   [ # 37 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  515
Joined  2012-07-02

WED 07172013 Dojo 75 minutes
Kata practice – Bassai Dai, Hangetsu

cheese

 Signature 

Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

Profile
 
 
Posted: 18 July 2013 12:15 PM   [ Ignore ]   [ # 38 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  701
Joined  2009-09-28

squats/dips/pullups

warmup: 10 min on C2 - 2080 m

Squats:
6-6-6-6-6-6 @ 145 lbs

dips: 3-3-3
pullups 3-3-3

 Signature 

M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

Profile
 
 
Posted: 18 July 2013 01:07 PM   [ Ignore ]   [ # 39 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

130717
Sprint Triathlon

Puppies:
150 SDLHP with 40#
Bike 10K
Run 1.5K

Time: 45:14

I don’t have access to a pool or rower yet, so I subbed the Sumo Deadlift High Pulls for the equivalent of a 1.5K row.

 Signature 

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
Posted: 18 July 2013 03:55 PM   [ Ignore ]   [ # 40 ]
Puppy Dawg
Rank
Total Posts:  5
Joined  2008-09-08

3 X CFWU

Sprint Triathlon - Pack scaling subbed 3K row for swim

Times are not exact but damn close

1 hr 3 min

13 min 3K *tweaked my back at the 1K mark and took a 30 - 60 sec break

33:30 - 15K bike ride

17 min - 3K run

 Signature 

People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.

M/39/5’ 10”/205 lbs

Profile
 
 
Posted: 18 July 2013 04:03 PM   [ Ignore ]   [ # 41 ]
Puppy Dawg
Rank
Total Posts:  5
Joined  2012-03-16

I modifyed this from what you did. I did not know what else to do. 

100 Sumo High dead lifts
75 Burpees
3 k Run

This still took me 35 minutes to do all this.

My wife changed it to
50Sumo high dead lifts
50 Burpees
1.5 k run

Took her around 30 minutes she modifyed it durning her work out for pain.

 Signature 

M/38/190 and going down

Profile
 
 
Posted: 18 July 2013 04:21 PM   [ Ignore ]   [ # 42 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  558
Joined  2012-06-10

TUESDAY 130716

Row 250/SD-S stretches
Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

18m

 Signature 

M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

Profile
 
 
Posted: 18 July 2013 07:57 PM   [ Ignore ]   [ # 43 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07
Magdawg2020 - 17 July 2013 06:16 PM

Excellent!
Glad that you are back. wave

Thanks so much! Very nice of you.

 Signature 

F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

Profile
 
 
   
3 of 3
3