Day: April 27, 2012

Last Day in Seaside

Warm-up

Ran 2.09 miles in 17:04. Running an 8 minute per mile pace has become incredibly easy for me due to CrossFit.

Strength

5 sets

  • 5 Leg Press
  • 1m Rest
  • 5 Seated Row
  • 1m Rest

For the leg presses I set the machine to 145#, 175#, 190#, 220#, and 250#. I wanted to simulate heavy squats. Probably could have gone heavier throughout, but I had no idea how I’d do on the machine. For the seated rows I had a pretty good idea of my strength there since I used the machine earlier in the week. I went with settings at 100#, 130#, 145#, 160#, and 175#.

WOD

I went with a pretty simply workout to finish off my week. 200 Russian Twists with a 30# DB for time. I finished it in 4:21.