9/11 workouts
Did a one hour CrossFit class. This week they're doing benchmarks for a one month Paleo challenge so today was a 1 mile run for time. We accidentally ran 1.5 because the street we were supposed to turn around at didn't have a sign and my Garmin watch died. Finished 1.5 in 13:41. Then the workout was as many rounds as possible of 11 lunges/40 single jumps with the jumprope/1 Turkish Get Up. I did 4 rounds in 9 minutes. I'm definitely loving CrossFit!
Tiara Classic 5k 5/13/12: 37:19
Marion Village 5k 6/23/12 32:55
Rochester Road Race 5k 8/11 29:58
Acushnet Road Race 4 mile 9/3 41:07
Spooky Spooner 5k 10/28 PR 28:05
Very cool way of remembering they day, Jillian
Worked out with the trainer
warm up - jumping jacks, high knees, burpees 2 rounds
agility ladder - hopscotch a few times and then speed rounds (in/in out/out each rung)
Circuit-- 21, 15,9 reps - 15lb incline fly, 45lb sumo squat high pull. 75lb lat pull, 16" box jumps (woot!) - -- down and back speed on the agility ladder between rounds
Cardio - tobada sprints on TM - 20 sec work /10 sec rest
6.5 - 2x
7.0 - 2x
7.5 - 2x
8.0 - 2x
8.5 - 2x
Worked out with the trainer
warm up - jumping jacks, high knees, burpees 2 rounds
agility ladder - hopscotch a few times and then speed rounds (in/in out/out each rung)
Circuit-- 21, 15,9 reps - 15lb incline fly, 45lb sumo squat high pull. 75lb lat pull, 16" box jumps (woot!) - -- down and back speed on the agility ladder between rounds
Cardio - tobada sprints on TM - 20 sec work /10 sec rest
6.5 - 2x
7.0 - 2x
7.5 - 2x
8.0 - 2x
8.5 - 2x
Sounds a lot like crossfit...we did Double Tabatas the othercday with pullups and squats and tomorrow we are doing "Fran" which uses thrusters and pullups in that rep pattern 21-15-9. Pretty cool, I love reading about your training sessions...your workouts are always different!
Tiara Classic 5k 5/13/12: 37:19
Marion Village 5k 6/23/12 32:55
Rochester Road Race 5k 8/11 29:58
Acushnet Road Race 4 mile 9/3 41:07
Spooky Spooner 5k 10/28 PR 28:05
I woke up at 4:45 this morning to go do a 9.11 K run...and unfortunately, didnt even make it 2 miles from home before I started limping and dragging my tail between my legs. Sunday wrecked my hip/glute muscles and i still can't walk normally. I tried!
www.sexyskinnybitch.wordpress.com - my journey to sexy skinny bitch status
11/16/12 - Got my Body by Sauceda - arms, Bl/BA, LBL, thigh lift.
HW 420/ SW 335 /CW 200 
85 lbs lost pre-op / 135 post op
~~~~Alison~~~~~
90 minutes of spin last night doing over under intervals plus my 45 minute warm up doing AT intervals has left my legs trashed. Cracked big time in the last 15 minutes of class, until for the last couple minutes he announced a 9/11 tribute interval, no music no anything just everything you had for 120 seconds in pure silence except the sound of the bikes. Dug deep and found a little something and was able to pull it off.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
was happy to make my return to running!
ran the whole first mile and then walk/ran the next 2.
I'm so glad my summer from hell is over, and so glad that I really enjoyed my run.
Glad to be here!
ran the whole first mile and then walk/ran the next 2.
I'm so glad my summer from hell is over, and so glad that I really enjoyed my run.
Glad to be here!
Read my blog, BARIATHLETE I run because I can.
First 5K race October 4, 2009 (34.59) PR 5/22/11 (27:26)
First 5 Mile: January 1, 2011 (50:30)
First 10K: July 4, 2010 (1:03.26) New PR 4/10/11 (1:01.14)
First 10 Mile: April 11, 2010 (1:46.15)
First 1/2 marathon: June 13, 2010 (2:22.21) PR: 5/1/11 (2:17.30)
First Marathon: October 16, 2011: 5:47:20
Goofy Challenge: January 7-8, 2012
If you think you can, you can. If you think you can't, you're right. - Mary Kay Ash
First 5K race October 4, 2009 (34.59) PR 5/22/11 (27:26)
First 5 Mile: January 1, 2011 (50:30)
First 10K: July 4, 2010 (1:03.26) New PR 4/10/11 (1:01.14)
First 10 Mile: April 11, 2010 (1:46.15)
First 1/2 marathon: June 13, 2010 (2:22.21) PR: 5/1/11 (2:17.30)
First Marathon: October 16, 2011: 5:47:20
Goofy Challenge: January 7-8, 2012
If you think you can, you can. If you think you can't, you're right. - Mary Kay Ash
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