CFT WOD

1 Rep Max effort Dead Lift

190# Dead lift.

I am pretty sure this is a new PR for me.

Ran 3 miles.

http://www.mapmyrun.com/workout/36470916/

Untimed.... but I could tell this pace was faster than last time I ran.... This is proof that CrossFit works.

I love CrossFit.

CrossFit Tulsa WOD

5 rounds for time:

20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups

*On lunge, back knee has to touch the ground to be counted.

23:47

CrossFit Tulsa WOD

Strength/Skill

Max Reps Ring/Parallete Dips

WOD

Back Squat 1-1-1-1-1-1-1

1 Rep Max Wieght Effort

11 Dips.... first time ever doing dips with feet on a box.

Back Squat 95, 115, 135, 140, 150, 175F, 165F

"Karen"
14:22 rxd

1/2 Angie
17:00

Max Effort Box Jump

30" box jump

WOD

25-20-15-10-5 rep rounds of:
Burpees
Box jumps, 24/20 inch box
Back Extension

wod time 25:47

I was the slowest of the slow tonight. But I am happy with my Box Jump

Ran 2 miles.

I didn't stretch out very well, and need to stretch out more.

"Running a great race in life is simply this: it is being who God created you to be and doing all all that God created you to do.". Christine Caine

CrossFit Tulsa WOD

21 reps 45lb SLDL(single leg dead lift)
21 reps knees to elbow
21 reps Double Unders

Sub knee raises for Knees to Elbows
Sub 63 single jump ropes for Double Unders

15:45

Normal WOD Rest Day

CFE WOD http://www.crossfitendurance.com/3x7min/

3 x 7 Minutes interval run.
Run 7 minutes
Rest 3 minutes
x3

900 Meters each 7 minutes interval
I wasn't able to run a fast pace, but I was able to jog most of each 7 minute interval, and hold a steady pace.
Slow improvement!

1 mile run

jogged most of it.

Walk/ Jog in neighborhood

2.4 miles.

Mapped out the actual loop for a .5 mile loop

http://classic.mapmyrun.com/run/united-states/ok/tulsa/742129453475323420

7 rounds
10 wall balls
10 dips

15 lb wall ball
parallette dips
10:43