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120330 Day 5

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Day 5
WOD 120330

AMRAP in 12:00 of:
10 ohs – 115/85
15 t2b
10 hang cleans – 115/85

cash-out = max pull-ups in 3:00

(clock runs continuously for 15:00)

 

 

  Pat sandbag

 

 

 

crossfit.com

 

 

0 thoughts on “120330 Day 5”

  10. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  11. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  12. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  13. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  14. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  15. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  16. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  17. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  18. Kat

    Stumbled across this while perusing the Main Site and it hit home for me.
    The entire read is well worth the time.
    “Just know this: There may be times where you feel reduced to your old self. Times when you will feel flattened. Not many talk about it because why let that negative talk creep into something so good?! We are CrossFitters, we don’t like negative talk. When you feel it, have faith in you. You’re not alone. Others feel it too. Apply what you learned. You will NOT fail, you’ll beat it. ”
    Courtesy of CrossFit Relentless – A Perspective on the Open.

  73. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  74. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  75. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  76. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  77. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  78. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  79. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  80. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  81. Amy

    Missing my “night” crew. I haven’t been in due to my grandma. She went into the hospital last week. She is 78 and has been diagnosed with meningitis. I have been going to see her after work each night and it’s all the way in Teaneck. But I have been still moving walks and biking. Hoping for the best and I will return as soon as I can. I am having shed withdrawal.

  298. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  299. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  300. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  301. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  302. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  303. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  304. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  305. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  306. Pat

    Also, it is very important for everyone to respect the new Saturday hours. We are getting a large influx of new athletes, and it is getting very difficult for us to accommodate the new folks with other WODs taking place. Please be aware of the Saturday training schedule and adjust your WOD accordingly.
    That means that the new athlete hours are for new athletes only! Please don’t show up and do your own thing while the newbies are training.
    Thanks in advance for your cooperation!

  307. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  308. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  309. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  310. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  311. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  312. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  313. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  314. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  315. Pat

    Modified:
    Pete-4+2 11
    Lily-3+15 31
    Jeff-3+16 28
    Nick-3+20 19
    Ro-4+6 250 jump rope
    Carrie-2+20 17
    MikeC-3+19 22
    Vinnie-4+32 330 jump rope
    Brian-4+5 236 jump rope
    Kat-3+25 35
    Janice-3+18 21
    As rx’d:
    MVR-5 24
    DP-5 37
    Kieran-3 32
    Kate-4 33
    Marc-3 55
    Randy-4+5 32
    JoeG-5+5 31
    CKL-2+3 34
    Ally-7+19 304 jump rope CFK
    Scott-4+17 35

  316. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  317. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  318. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  319. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  320. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  321. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  322. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  323. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  324. Amber

    How important is it to stapraee the S&C wod and the endurance wod? I ask because I’m a climber / crossfit-er who is looking to get back into endurance sports (mtb, adventure racing and tri/duathlons) after several years of not racing (only riding recreationally). I typically do the wods in the early morning, and 4-5 evenings a week I go climbing.It would only be possible to stapraee the S&C wod from the endurance wod if I climbed less, and I do not want to climb less! Tim Banfield, you there?Thanks-

  325. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  326. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  327. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  328. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  329. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  330. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  331. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  332. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  333. Isaelis

    My best advice I can give you (which I wish sonmeoe with experience would have given me upon my introduction to CFE ) Follow the programming to a T , scale when you must, and the system won’t fail you! Promise.I am a Pro-Sponsored XTERRA triathlete (Team New Balance Member) & competitive runner & I’ve been using CFE this while season It’s turned me into a FREAK, LOL! PR’s all over the place.

  334. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  335. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  336. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  337. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  338. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  339. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  340. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  341. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

  342. Kamar

    I did my first Half Ironman race using only Crossfit and Crossfit endurance trnnaiig on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

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