Wednesday, Friday and Saturday

On Wednesday we did Debbie’s Birthday workout.  It consisted of 200 m run, 20 knees to elbows, 200 m run, 40 Sumo Deadlift High Pulls, 200 m run, 60 1 arm snatches, 200 m run, 80 squats, 200 m run, 100 pushups and 200 m run.  I believed I finished this in 21:33.  Pushups did me in.

Friday we ran a 5K.  I had the good fortune of going to run in “The Courage and Valor 5K”.  Good time and we had Sully, Sarah and myself that represented Indy CrossFit.  I finished in 25:38.  Not great, but I would love to see any of the folks who finished in front of me deadlift 500lbs!

Saturday we did a quick hitter.  600 m run, 30 squats, 30 situps, 30 double unders, 30 pushups, 30 box jumps, 30 wallballs and 500 m row.  I did this in 10:57.




9 Responses to “Wednesday, Friday and Saturday”

  1. Sarah says:

    Wed: Happy Birthday Debbie!! Did her workout in 24:16….now I’m not the only bad guy!! Thanks Deb! 🙂

    Fri: Had a great time at the Courage and Valor run….30:15 had to be better than laps around the parking lot!!

  2. Jon McD. says:

    I have been swamped at work and haven’t been able to make it in lately! Happy Birthday Debbie!

  3. Debbie says:

    Glad I could help Sarah! Did my workout in 28:18.

    So sorry I missed Friday, I really wanted to see how I did. Watched the rest of you guys running around the park from my office window as I tried to finish up a report that was due.

  4. Drew says:

    Friday: 5k in 30:50.
    3 minutes faster than last time.

  5. rodrigo says:

    Monday we did

    3 rounds
    600 meter
    20 95# hanging power clean
    20 pullups
    25 box jumps
    Also Beer with Simon, 2 rounds about 20 minutes

  6. AC says:

    Happy Birthday Debbie- I was with you guys in spirit!

  7. Sarah says:

    Happy Birthday to you too, Drew! Great job on your 5K!! And we are waiting to do your birthday workout…….make it a good one! 🙂

  8. rodrigo says:


    119 wallballs while partner did row sprint

    500 m row sprint
    45s rest
    400 m row sprint
    45s rest
    300 m row sprint
    45s rest
    200 m row sprint
    45s rest
    100 m row sprint

    Total Score 220

    Rowing at a sprint pace sucked so bad it was awesome.

  9. Kim says:

    Friday~ 5K ran in 37:37 – better than I expected! Just room for improvement next time!

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