March 20th - so sore

Sunday and Monday I was so sore from the Open wod 12:4  - I am not recovering like I usually do...
Today I was doing nothing until 7PM
went to the gym  - was a lot of people so I did 50 burpee-ring-pull-ups while they were out warming up.
not very fast - not much of a work out but something.

peace. love. crossfit. life.

17th March - 12:4

Third day of juicing......only fresh vegetable juice and some isopure clear....

12:00 Noon

600 m weight vest run 45 lbs

Then 

6 hours later 

Open Workout 12:4

Amrap 12 mins

150 wallballs 14 lb ball 9 ft target 

90 du's 

30 muscle ups 

Got the 150 

then 28 du's snagged like crazy and my legs felt like led after the wall balls.......

178 points. 

I really wanted to get all du's 

Oh well. 

Peace. Love. CrossFit. Life

March 12-----23-ish minutes or something like that

my arms are so sore...


peace. love. crossfit.life.

March 10--an indoor tri and 12:3

so ....
coached 3 classes then off to the Columbia University's gym .
Multisport NYC  - holding clinics in tri-training and hosting a mini indoor stationary tri...
1000m on the Concept2 rower
10Km on a suspended bike - with resistance like as if you did a lap in Central Park
2 miles on a treadmill.


yep
hit it at 1:15 PM
3:44.6 -on the row
23:30 on the bike
20:03 on the run....
yay




rested until 6PM then the
12:3 wod...
15 box jumps
12 push -press 75 lbs
9 T2B......


5 rounds 15 boxjumps and 7 pp---


note to self- don't do a tri before toes to bar......wods....
hip flexors was sort of smoked...


peace. love. crossfit. life

March 6th - interval bricks

5 min bike AIRDYNE!! (hell bike)

2 min run - 400 m 

1 min rest 

5 rounds 

1. 1,52 miles 

400 m 

2. 1,53 miles 

400m

3. 1,59 miles

400m 

4. 1,51 miles

400 m

5. 1,53 miles

400 m 

All runs were 2.00-2.04

I so did not want to do this today.....

coached 3 classes in the morning then train 8-9 then work....but it all got done:-)

peace. love. crossfit. life

March 4th - Brick and Back squats

17 min Airdyne 

5 miles 

190 cals

13 mins running 

3 laps around at armory 1800 m 

then for fun some back squats .......

Back squat 

5 x 95

5 x 115

5 x 125 

5 x 135

3 x 145

1x155  new PR 

Rowing must have made me stronger cause I have not squatted in a while.....

peace. love.crossfit. life

March 3-Open 12.2...SNATCH THIS.....

yeah well


30 at 45lbs 
30 at 75 lbs
then 3 mins of trying to get the 100lbs up----I got it to my chest...almost...every time.....


peace.love.crossfit.life.