Bring a friend/ Lose a friend Friday
"MURPH"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
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CrossFit 305 of Miami. True CrossFit, No BS.
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10 comments:
35:05 RX
6:08 first run
6:52 second run
This is a PR by 6 MINUTES (8 minutes better than my last attempt).
In my notes form the last attempt i wrote "need to stop drinking, sleep more and eat better" that was in mid march.
In Mid-May I started the Paleo Diet. This reduced the number of drinks i have and changed my diet. I haven't been sleeping more. I have trained with similar frequency, with more of a focus on strength development than met con. I weigh in at about the same weight (between 165 # and 170# depending on the day).
Here is some clinical evidence that a better diet will improve your performance.
HPC 1-1-1-1-1-1-1
(95,115,135x1) W/U
165
185
205 (pr)
215 (pr)
220 (pr)
225 (x)
225 (pr)
DL 5-5-5
225
275
315
rest as rx'd.
beach day in lake geneva, wi.
7:10 first mile though ran a bit to far so should be a little less.
scaled pullups to ring rows
scaled pushups to jumping ringdip
last mile? tough, very tough slow burn 46 something
225 HPC, Pete? Are you kidding?
my traps are super sore today from that attempt at DT yesterday.
rx'd
44:05 Still feel under the weather. I am glad I was just able to complete this one.
K2 55:38 Rx'd Yeah!!!!
Joey G.
Didn't go to class on thursday and friday, thought my hand was broken, turns out it wasnt.
Did Murph on Sunday with Wess
RX'd 62 minutes, done in the noon sun on the beach! Bad Idea, feeling it tonight.
Joey G.
Didn't go to class on thursday and friday, thought my hand was broken, turns out it wasnt.
Did Murph on Sunday with Wess
RX'd 62 minutes, done in the noon sun on the beach! Bad Idea, feeling it tonight.
Sunday Murph WOD Rx-
50:58
hard workout but know i should've pushed harder. Joe P- awesome time..
thanks wes! Paleo Diet!....
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