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Monthly Archives: July 2008
Run 15K
That was not a typo. 15K. (I just cried a little bit on the inside.)
Here are Beverly, Dorothy, and Mary on the Rowers.
Today’s Workout:
Run 15K
Substitutions: Run 10k, 5k, or a mile, or 4x800m repeats, or a 5k row.
Posted in Gym Blog
16 Responses to Run 15K
“Helen”
Here are Ron and Nickie on the Rings
Today’s Workout:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Posted in Gym Blog
8 Responses to “Helen”
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Sean Doiron says:
Well I guess I’ll try this one out at school, might as well because that’s how I’ll have to do it during the year.
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It’s harder to do CrossFit in a non-Crossfit zone, who would have thought that?
No excuses though, about 23:00(30lbs kettlebell)
-It is harder to do pullups on bars with no-grip though, especially if you’re kipping and your sweat makes them more slippery. -
John O'Brien says:
A month and a half ago -26:10, today 18:57…….YESSSSSS!
Michael, you better workout while you are in Russia, I’m coming to get you! LOL!!! -
Michael O'Brien says:
Hah – seriously… Hopefully I’ll come back a kettle bell master ; )
I will definitely be teaching the campers some CrossFit though – don’t worry.
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Jeremy: 11:37 (Rx’d to chest)
Jake: 14:10 (Rx’d to chest)
Mike O.: 15:30 (Rx’d to chest)
John O.: 18:57 (Rx’d to chin)
Brian: 12:27 (1 pood)
Ike: 15:03 (1 pood)
Chris: 16:20 (400m row, 1 pood)
Moe: 9:15 (200m, 15-1 pood, 10 Pull Ups)
Nan: 19:46 (1 pood, 1/2 White, 1/2 Blue)
John A.: 14:52 (1 pood, Blue)
Megan: 16:43 (1 pood, Green)
Dawn: 21:23 (400m row, 1 pood, Green+Pink)
Patty: 16:17 (1/2 pood, Blue/Pink)
Nickie: 13:29 (1/2 pood, Green)
Mary: 12:00 (300m row, 15 small KB, 10 Pull Ups – band??)P.S. – Jeremy or someone, if you can post Valerie’s time… somehow I missed it – maybe because my brain was shutting down after returning from the 15k. Hopefully I didn’t miss anyone else.
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Val: 17:38
Chris: 16:20 (1 pood, 400m row)
Chris M: 18:40 (35#kb)
John M: 12:08 (200m row, 12-16#kb, 6 body rows)
Dorothy: 20:24 (1st & 2nd- 400m row, 16#kb, green + blue, 3rd- 200m row)
Henry: 17:28 (35#kb chest to bar)
Roxanne: 16:55 (26#kb, blue)
Pat: 16:06 (35#kb)
Ken Sr: 18:20(35#kb, green)
Victor: 16:57 (rx’d to chin)
Max: 14:42 (35#, pink)
Jeremy S: 15:57 (35#, pink then blue)
Susanne: 19:43 (400m row, 18#kb, body row)
Beverly: 23:16 (400m row, 18#kb, body row)
Brittany: 17:37 (18# blue)
Jeff: 19:13 (26#, 20 kbs, 6 green, 6 blue)
Nick: 18:08 (35#kb, blue band)
Danny: 15:44 (chest pull ups)
Michael Campi: 14:52 (jumping pull ups) -
Collette: 8:55 (200m, 15-18#, 10-body rows)
Chris G: 20:38 (1 pood, blue)
Austin: 23:35 (white, 1 pood)
Zach: 15:01 (26#, green)
“Michael”
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Posted in Gym Blog
2 Responses to “Michael”
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Jeremy: 29:24 (Rx’d to floor)
Danny: 33:51 (Rx’d to floor)
Mike O.: 36:30 (Rx’d to floor)
Val O.: 32:46 (Rx’d, 1st Round Parallel, 2nd and 3rd to floor)
Ron: 21:58 (abmat)
Nate: 30:47 (abmat)
Megan: 26:56 (abmat, 45# Good Mornings)
Hoby: 27:47 (abmat, 45# Good Mornings)
Ken Sr.: 32:30 (abmat, 45# Good Mornings)
John O.:33:24 (abmat, 45# Good Mornings)
Dawn: 30:01 (800m row, 30′s, GHD Parallel)
Victor: 25:00 (abmat, 45# Romanian DL)
Andrew: 27:01 (abmat, 45# Romanian DL)
Chris M.: 24:03 (2 Rounds, abmat, 30# Good Mornings)
Nan: 33:08 (abmat, 3rd Round 600m)
Jeremy S.: 18:55 (400m run, 30′s)
Mary: 25:51 (500m row, 25′s, abmat, 11# Good Mornings)
Susanne: 13:35 (2 Rounds, 400m run, 30′s)
Beverly: 26:00 (500m row, 25′s, Ring Push, PVC Good Mornings)
Amy: 19:50 (Pregnant, 500m row, 25′s, Ring Push, Ring Rows)
Dorothy: 24:51 (500m row, 25′s, abmat, PVC Good Mornings) -
Pat: 13:37 (half, halfway on GHD)
Ike: 21:27 (half)
Roxanne: 33:08 (10 GHD, rest abmat)
Henry: 30:01 (20 GHD, rest abmat)
Janice: 18:36 (400m, abmat, hip ext)
Brittany: 13:53 (half, abmat)
Jeff: 20:20 (half, first 8 on GHD)
Antosha: 23:06 (800m row, 30 abmat, 30 be)
John A: 21:42 (800m run, 25 abmat, 25 be)
2 Responses to Rest Day
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Julianne Kinnick says:
I can’t wait to get back to the normal Crossfit Kinnick workouts and not the ‘Crossfit Kinnick Montana style workouts at 11pm or later after being on the lake all day’
haha.
see you tomorrow! -
RDOGG says:
HEY GUYS, GONNA B A NO SHOW 2MRW……WILL KNOCK OUT WOD AT WORK……SEMPER CROSSFIT….RD
C U TUES
I am heading off on the 15k run. My goal is to do it in 1hr 30mins. I have never run this far but I figure a 30 min 5k pace is doable. I expect Jake, Jonathan, Mike O., and anyone else who has run the 5k or 10k to run this today. Dont let me down. I will let you know how it turns out!!!!
I never ran the 10k… all the long runs are always on Wednesdays when I have to leave earlier for church… what the crap – Is there a course mapped out for this? I’ll try to come as early as possible to get it done before church. This is going to be horrible.
Im back!!!! I finished it and WOW was that tough!! These long runs definitely arent my strong points. I weighed 195 before I left for the run and I weighed 189 when I got back…. Ya I was sweating just a bit! The trail I mapped out was have paved and the other half was gravel rocks and rocky dirt. I didnt have to stop too often and there are water fountains periodically throughout the trail, I sipped a couple times but didnt have time to stop. Moral of the story is I ended up running 10.2 miles rather than about 9.4 miles which is pretty much the 15k. Completed the run in 1:46:28.03!!! I was shooting for 1:30 and may have gotten that if I had run 9.4 miles. Cant wait for this again….
Mike there is a trail mapped out on the comp at the gym. Just head up 2nd street and then take the bike trail to the right and just follow that all the way until you hit Haven then turn around and come back. From Grove until Amethyst it is dirt and gravel just keep going and enjoy the view. Have fun. Actually if you just run to Hermosa that would be a true 15k. Good Luck everyone!!!
i would actually really like to run this thing but i have 2 problems.
#1 i have no way of getting up to the gym to run this beast
#2 i rolled my ankle on monday coaching my little brothers basketball team
im considering running it anyways but i have no way to get up there so who knows whats gonna happen maybe ill run it once i get healthy
Go old school ethan and just hitch hike…. Make a sign that says Crossfit Kinnick or Bust!!!
well i got here
annnndd
i got about just past grove i think and my achilles tightened up
so i stopped and walked back lol
im pretty disappointed
i had a bum ankle and it didnt bother me
instead i received a bum achilles heel
*sigh*
o well
THE FIRST THING I USUALLY DO WHEN I LOG ON THE SITE IS LOOK AND SEE HOW MANY NEW COMMENTS……7 COMMENTS IN LIKE 9 HOURS, I SAID TO MYSELF….”SELF, SOMETHING GARGANTUAN MUST HAVE OCCURRED”…..I SHOULD HAVE KNOWN IT WOULD BE A 15K THAT WOULD ILLICIT SUCH A RESPONSE…CAN/T WAIT TO SEE WHAT COMMENTS SHOOT DOWN THE PIPE WHEN “10K HELENFRAN-ALICIOUS” COMES DOWN THE PIPE…..C U 2MRW……RD
i’d like you to know Jonathan Kinnick, that i hate you. lol
Never again am i running a 15 K.
ever.
i can’t move.
i feel like im gunna throw up my organs.
and i have to go to work in 5 minutes.
Jeremy: 1:46:28.03 (10.2 miles)
Jona: 1:42:30
Jake: 1:42:50
Mike: 2:02:00
Danny: 2:07:29
A BIG HIGH FIVE TO ALL THOSE THAT RAN THE 15K!!!!!
WAY TO GO!
I ran the mile not ready for 9.3 of them! I GOT HOSED BY THE SIGNAL! ADDED 50 SECONDS TO MY RUN! FINISHED IN 9:44! AUGH!! I WOULD HAVE EASILY BROKE 9 MINUTES! RAN THE WHOLE WAY, EVEN SPRINTED THE LAST 300 YARDS! OH WELL, NEXT TIME!
It’s been about 6 hours and I’m still ruined. I remember now why I am not a distance runner.
This is why I love CrossFit.
Agreed – It was pretty discouraging to look at the main site postings and see everyone around the 1:15 mark… I guess I can hope maybe some of them didn’t map it right… and the rest are just ridiculous beasts. Oh well – at least I finished and now my body is ruined.
I will be doing this next week, I need to figure out a course near campus, preferably one not riddled with hills and mountain lions.
THIS 15K SOUNDS PRETTY NASTY……ONLY RUN FARTHER THAN THAT ONCE OR TWICE…..WAS SURFING THE AFFILIATE SITES AND SAW THE FOLLOWING: TELL ME WHAT YOU THINK>>
FIGHT GONE BAD III ON SEPT 27TH, HELPS RAISE FUNDS FOR WOUNDED WARRIOR PROGRAM AND PROSTATE CANCER RESEARCH….ALL INFO IS ON AFFILIATE SITE UPCOMING EVENTS…..WOULD B GOOD TEAM BUILDING EVENT WHILE WE ARE ENROUTE TO NEXT YEARS GAMES…..RD
Kristen: 1:24 (10miles)
Ya she smoked all of us guys. We have some work to do to keep up with her!!!