Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA

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April 22, 2012 at 8:32 pm

Monday 04/23/12

in: Workout

WOD:

Deadlift
5-5-3-3-1-1

Then
1 mile Run time trial

Compare to 08/23/11 and 01/17/12 and then post loads and time to comments.

Sarah flies through the back squat/run WOD.

One Week Down

We are one week into the 6 week Spring Clean-up Challenge. How are you feeling? Most of you should already be over your “sugar blues”. Hopefully the fog is starting to lift and you are starting to see things more clearly now. I have already heard of some people being down 4-5# in bodyweight, just after week 1. Now, we have to keep in mind that different people are going to respond differently to these types of challenges. Some will shed some pounds quickly and others will see a more gradual weight loss. Yet others may not see a significant change in the number on the scale but will notice that their pants no longer stay up. I almost guarantee that everybody will see positive changes, you just may not all see the same changes. Hang in there, we are still really early in this challenge. Your body is just beginning to accept the changes that are happening. For those of you who may still be going through the withdrawal symptoms, keep fighting the good fight. If you cave now, you’ll just have to start the whole process over again. Remember what days 3 and 4 were like? You don’t want to go through those again.

норковые шубы

Most recent comments

220# deadlift PR and I finished the 1 mile run which is good for me with my bad knee I usually row instead.

Posted by: Lisa VanZanten 9:01 pm on April 23rd, 2012
Great job on all of the PRs today Peeps!

Posted by: Robb 8:42 pm on April 23rd, 2012
425# PR

7:08 Mile. Not fast enough

Posted by: Scott 7:22 pm on April 23rd, 2012
345# PR – 8:33 mile

Posted by: Alan 7:03 pm on April 23rd, 2012
203# on the DL (PR!), 12:05 on the mile ~ which is actually a really good time for me

Posted by: Jessica M. 6:48 pm on April 23rd, 2012
208# on the deadlift…and then I saw stars. A 5# PR.
10:23 on the mile which is the fastest mile I’ve every run. I can taste sub 10!

Posted by: Jen B 6:16 pm on April 23rd, 2012
355# on the DL felt easy so I went for 370# and it didn’t budge. 5:35 on the run…not thrilled with that. Followed it with a 2K row just for giggles.

Posted by: Dan 5:20 pm on April 23rd, 2012
225-315-365-385-405-415

Posted by: Tcubed 4:37 pm on April 23rd, 2012
Deadlift Pr by 7.5 lbs. Feel like I’ll get close to 200 next attempt!

Posted by: Brooke 12:43 pm on April 23rd, 2012
Tons of DL PRs this morning! Must be all the extra Vitamin D we’re getting today.

Posted by: Brandi 12:37 pm on April 23rd, 2012
355 x 3 deadlift then some fails on 1rms…6:33 on the mile TT

Posted by: Derek 12:26 pm on April 23rd, 2012
@Beth – yes, on the 2:00 means that you start every 2 minutes. So, it’s 3, 2, 1, GO, swim like crazy, rest the remainder of the 2 minutes and then take off again. Enjoy.

Posted by: Dan 12:18 pm on April 23rd, 2012
Check out this new-er website http://stupideasypaleo.com/…she’s got a lot of great tips and fun videos!

Posted by: Mindi 11:53 am on April 23rd, 2012
Question on CFE Swim training for week 3: Does “on 2:00″ mean that start each 75 meter swim two minutes after starting the prior one?

Posted by: Beth 11:02 am on April 23rd, 2012
450# DL…

Posted by: Tex 10:40 am on April 23rd, 2012
PR Deadlift 335

Posted by: T Reister 6:43 am on April 23rd, 2012
CrossFit Endurance Training: Week 3

Swim: 10 x 75meters on 2:00, hold all splits within 2-3 seconds

Bike: 9 x (1:00 All out, 2:00 rest)

Run: 8 x 200meters, hold all splits within 2-3 seconds, rest 2:00

Assess a penalty for every time your splits vary by more than 3 seconds.
Penalty = 1 cumulative minute at the bottom of a squat.

Posted by: Dan 3:48 am on April 23rd, 2012