Mission of the Day 3 Jul 09
Crossfit:
Run 5K for time
Crossfit Strength Bias:
Back Squat 5-5-5-5-5
then
For 10 mins:
Weighted pull-ups (m:25lbs, w:15lbs)
run 100 m
-Start with pull-ups then run 100 m at 1 min mark. You will run 100 m every min on the min, performing pull-ups when not running. You will begin and end with pull-ups–at 10 min mark you are done, don’t run again.
-Score = total number of pull-ups performed.
http://www.aolhealth.com/diet/basics/metabolism-type?icid=main
An “interesting” read about nutrition. The best lies and stories of fiction tend to contain large amounts of truth and seem plausible.
July 3, 2009 at 8:36 am
The first rule of turning a profit from dietary advice is to remove anything from your recommendations that is too inconvenient. Saying that whole-wheat pasta is better for you than normal pasta is like saying that smoking half a pack a day is better for you than smoking the whole pack – it may take a couple decades, but they’re both probably going to lead to a nasty prolonged death. (The evidence that some carbs might be ok right after a hard workout looks ambiguous to me, but it’s still a long stretch from a yam to pasta or a soda).
I think I could actually do this workout here. I still can’t believe I beat my previous 10k time while running a 15k, maybe the stars are in alignment for another running PR…
July 3, 2009 at 5:26 pm
New 5k PR, old PR was 23:30
Time: 22:22
July 3, 2009 at 7:28 pm
Didn’t run as fast today, a little disappointing.
Time 27:40
Congrats Ryan!!!
July 3, 2009 at 10:56 pm
Ryan,
Don’t forget that you are at sea level there, and we are at 2500 ft. I am uncertain if that level of change in elevation is noticeable, so I am just being the jerk that is bursting your bubble. Keep up the hard training though. You should inquire if any of your hiking compadres want to run Diamond Head with you
-JDF