PastorMan’s BodyBlog

Been away to Galveston, Tx for a week helping with the clean up and getting families back in their homes.
Last night was my first night back in my gym.
Last night I did CrossFit’s "J.T." which was (after a good warm up):
21-15-9 reps of: Handstand Pushups; Ring Dips & Pushups
Good workout. My tris are really sore today from the Ring Dips.

Tonight the dreaded & awe inspiring "Murph" came up:
These CrossFit "Heroes" are named for men who died in service to our country.
Murph is:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
This is my 3rd time doing it and I set a new PR: 30:42
5th best all time in my age category: 40 - 50
I feel good about my performance.

Today’s CrossFit Endurance Workout was: 4 - 3 mile sprints with 2 min rest between each.
I did the sprints, which around my house is quite hilly. I averaged 16 mph & 95 rpm cadence for the 12 miles.
Each leg was approx 10:30 min. Felt good about it.

Tonight’s CrossFit was a tough one, especially following a 12 mile ride.
The WOD was "Barbara" & she is challenging. 5 Rounds of: 20 Pullups, 30 Pushups, 40 Situps & 50 Squats for time.
I finished in 23:53.
Now I am TIRED.

Had my second swim training sessions today and I think I’m getting the hang of it:)
Then tonight I did the CrossFit WOD.
Began with the CrossFit warmup: 3×15 of: Pushups, Squats, Dips & KTEs (Knees to Elbows)
Then the WOD which was "Helen"

"Helen" is 3 rounds of:
400m run (I subbed 2 min all out on the stairmaster)
21 55# Dumbbell Swings
12 Pullups
for time.
My time was: 11:30
43yo/m/5′11"/170#

"Helen" was not very hard. Good thing cuz tomorrow is "BARBARA"…RUN!!!