5K - 24:17 (really slow)Bonus round - 7:22 (also really slow)
5km - 22:40Bonus - 6:07Least favorite WOD: any run over 800m.
5k - 21:44Bonus - 6:17Nutrition Tip:Too much cola zaps muscle power:http://news.bbc.co.uk/2/hi/health/8056028.stm
5K - 19:04Bonus - 5:10
5K - 26:30 (w/Scotty)Bonus: 8:20 (pull-ups take me forever)
Ran for about 18:00 down along the river and then my dog couldn't sustain any longer so had to stop.Finished up the pu/pull/su in Gillis.Bonus: 5:22
5k: 22:59 (ran on treadmill with a .3% incline to cover the unnatural treadmill bounce. I think this is a PR for me and that doesn't even take into account that my legs are still recovering from Monday's bunny-hop smoke session.avg HR: 171Peak: 187 This was interesting b/c I was tracking my HR and that allowed me to sustain a higher pace than what I thought I could do. Mentally, I was gassed, but physically (hr monitor) I could keep going. Bonus: 8:07 Pull-ups became my achilles.
22:13 in the Texas heat in the middle of the day. The last mile was not pretty at all. I forgot to time the bonus, but I my pullups were not good enough. Granted, I think I was seeing things after that run.
23:04, not a good runBonus - 5:11
I can attest to the nutrition tip: I quit drinking soda about a month ago and have seen noticeable improvement in my strength/power. I think the combination of that as well as crossfit pushed me past the plateau I seemed to be on for the 3 or 4 months prior to quitting soda and starting crossfit. See you all in the morning.
Miss the morning crew. Walking the mountains of West Point for a workout is not as much fun. Hope to be back for Friday's workout but at a minimum I'll be there Monday.
18:19 on a treadmill with an incline of 2. I am not really sure what the 2 means, percent or degree...I did not remember the bonus correctly and did squats for the pullups: 4:00
I supplemented today and did 10 x 100m sprints with 90 seconds rest in between. I managed to not slow down from 1 to 10, but its hard to get an exact time by yourself. Lots of running today.
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