Thursday, January 17, 2008


7 rounds:

7 GHD Sit-ups
1 weighted pull-up
(10lbs, 15lbs, 10lbs, 15lbs, 15lbs, 20lbs, 30lbs)

For the weighted pull-ups we held dumbbells in between our feet while doing the pull-up.

After the WOD we tested our 500m Row on the Concept II rower. my time was 1:46

After work I went to the rec and ran 3 MILES! I felt no pain in my leg, but I could definitely tell I haven't run in about a month.

mile 1: 8:45
mile 2: 8:02
mile 3: 6:55

I started off slow then gradually cranked it up. I felt a bit out of shape. I have gained 10 lbs (which looks and feels to be all muscle and no fat) in the last month from the CrossFit workouts. I could definitely feel that extra weight moving around during the run, I'll get used to it. My legs were heavy form the row this morning, but when I went anaerobic in the last mile I could feel some extra power and endurance. I don't think it will take too long to build my endurance and speed back up. I'm going to up my mileage slowly, but I do have a 150 miler to run in less than three months!


tony said...

Great to hear you're adding muscle and seeing results! And that you were able to run 3 miles! You've been smart to take some time off, and your plan to comeback increasing mileage slowly. You'll be running strong before you know it...atta way Josh!!

Anonymous said...

What did the doctor say?

Josh said...


I look forward to being back in full force.