Lone Survivor Workout

“Lone Survivor”
“Murph” + “J T” + “Michael” for time:
1:38:50

176 max HR
148 avg HR
1435 kcal burned

“Murph”
For Time: 49:421 mile Run: 8:100:1:18 Rest & Transition
35 Pull-ups (assisted): 0:5:08
0:2:19 Rest & Transition70 Bench Press 95#: 0:14:54
0:1:20 Rest & Transition120 Squats: 0:6:49
0:1:23 Rest & Transition1 mile Run: 8:21

0:5:00 Rest & Transition

“J.T.”
17:00
15-12-9 reps of:Dumbbell shoulder press Dips (assisted)Bench Press 75#

0:2:20 Rest & Transition

“Michael”
Three rounds for time of: 24:52Run 800 meters 4:11/4:18/4:10
50 Back Extensions50 Sit-ups
4:13/4:34/3:26

A pretty brutal afternoon @ the gym. My best friend ran a Memorial Day Race in his Pat Tillman jersey and I coudn't take that layin down so I came up with an idea. Do all three Crossfit Hero Wod's for the Seal Team in Lone Survivor back-toback-to back. I went to BrandX Crossfit, scaled them down and did it.

Crossfit WOD

Scaled-down "Arnie" for an effort of 11:53. I used a 15# Kettlebell(KB) for the Turkish Getups(TGU) & Overhead Squats (OHS) & a 30# DB for the DB Swings and cut reps down to 10/20/10/20/10/20/10. Felt fatigue from yesterday so I scaled the effort down although I would have failed the effort as Rx'd. One thing I noticed during the effort surrounded the attention to balance and the difference in completing the TGU's between sides.

Bike Training

Went up to Cold Springs for a ride. I went just over 23 miles @ an easy 16mph. I changed my route due to construction so my first official lap clocked @ 26:10. I wanted to hit lap 2 for time so I guaranteed some opportunities to truck that time. I want to figure out a way to download my Garmin data (w/out reading the instructions) to get some cool numbers. I filmed during the ride.

Crossfit WOD

5K Row

Got lucky w/ this one. I hit the gym and forgot some tunes of course but still got after it. I Warmed-up easy w/ 10 minutes on the Treadmill and then threw in 10 Clockwise 12# MB Circles, 10 20# DB Swings, 10 12# MB Russian Twists, 10 20# DB Swings, 10 12 # MB Russian Twists, 20 Db Swings & 10 Counter-Clockwise 12# MB Circles. Next I hit 5 120# Gravitron Pull-ups. Then I ripped 5K on the Rower in 21:14 my first sub-22:00 time in 3 years. I cracked around 3500m but held on to a good time.

C2 Rower Workout

Back to the Rower. With my knee @ 80%, I'm still laying off running unless it's a race. I did 35:00. 10:00 WU/8x1:00hard+1:00easy/10:00 CD. I got 8022m in for probably my longest Row ever. I want to build up to 10K. GNR did me right as I gotta crank tunes to row.

C2 Rower Workout

30:00 on the C2 w/ some loud GNR. Got 6689m done. My knee felt the best in a month so I think I might be around the corner on it.

C2 Rower Workout

Hit the gym for 5k on the rower in 22:49 threw in some 1 minute intervals for minute 15,17 & 19.