re: Daily CrossFit Thread: Workouts and other musings..

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Reebok trainer and CrossFit Games athlete Austin Malleolo had never run more than six miles in his life. But when he was offered an entry into the Boston Marathon to raise money for Build Our Kids’ Success, a program that offers free exercise programs to kids before and after school, he jumped at it.

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Because Malleolo, an 8-time CrossFit Game competitor, head coach at Reebok CrossFit ONE, and owner of CrossFit One Nation, who also has a degree in exercise science, is passionate about the CrossFit training method’s ability to create athletes that can handle challenges at all points on the fitness spectrum from power to endurance.

To drive that point home, Malleolo cooked up a second personal challenge to accompany the marathon quest: He would set a personal best in the deadlift—his strongest CrossFit move—the morning of Boston and then line up and finish the marathon.

“I thought it would be really fun to test the limits of both of those specialties in one day,” Malleolo says. “Obviously it was not about shooting for elite-level times and lifts, but to be able to pull a good amount of weight off the ground and to run a marathon and show a level of physical competency that is difficult to achieve.”

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And on Monday, he nailed that power-endurance challenge: pulling a fully stacked, bending barbell totaling 600 pounds—a 30-pound PR for him—off the cement floor of fellow CrossFit coach Conor Murphy’s home gym in Natick at 8:45 a.m., before the two of them dashed over to Hopkinton for the 11 a.m. start of the Boston Marathon. He ended up finishing in 4:27:45 that afternoon.

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Reebok trainer and CrossFit Games athlete Austin Malleolo had never run more than six miles in his life. But when he was offered an entry into the Boston Marathon to raise money for Build Our Kids’ Success, a program that offers free exercise programs to kids before and after school, he jumped at it.

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Dude has freakish long arms. It looks like he’s barely bending his legs when he sets up for his deadlift. It would look even funnier if he set up in a sumo deadlift stance.

Nice marathon time, though.

Had my neck and back worked on to try correct this nerve issue.. My neck... my back...

Hit the noon class:

17 min AMRAP Partner Workout
250M Row
12 Deadlift 185/135
12 box jumps 24/20

Alternate movements. One rests while the other works.

I paired up with one of the owners who did the workout 3 hours earlier and she wanted to do hang cleans at 65. Since I’m trying to let this shite neck issue go away, I did the same. Plus, the gym was crowded as frick and I don’t think I could have squeezed another barbell in there without getting in someone’s way.

10+20

50 pull-ups
50 pushups
50 KBS
100 air squat

Slower than last time but still sub 10:00

6x6 push press. 205

12 min amrap

10 stoh. 115 lbs
8 ttb
6 burpees over bar

5 rds plus 12

Did grace today......slow as hell.

Then the Crossfit.com workout

5 rounds
7 dbell row right
7 dbell row left
21 dbell bench press
400m run

All with 50# dbells

20 min EMOM
Min 1 3 power cleans at 135
Min 2 200 meter sprint
Min 3 10 push ups and 5 dead hang pull ups
Min 4 20 double unders


I wanted to knock out another conditioning workout but I am sore as frick on my chest bc the barbell slipped out of my hands yesterday morning doing bench and landed on me

Hero workouts at our gym start tomorrow thru the end of May. Havana is the first:
25 min AMRAP
150 double unders
50 pushups
15 power cleans at 185/135

Week two of tactical barbell

Strength for MWF will be squats 5 sets at 265 3 to 5 reps, bench press 185 5x5 and then 5x5 pull ups with my plate carrier on.

Conditioning today

For time 10 rounds with 50lbs dumbbells and 53lb kettle bell
30 double unders
10 dumbbell dead lifts
30 double unders
1 kettle bell swing

then each round the deadlifts drop a rep and the kb swings go up a rep

so the last round its 1 deadlift and 10 kettle bell swings.

4 - 5 Minute Rounds

400m Run
20 DB Squat
10 HSPU

Rest w/ remaining time each round.

Fastest Round was 3:38, slowest 4:22

Spent the past two weeks getting married and being on my honeymoon. Sat on the beach doing nothing but having food and drinks brought to me.

How sore am I going to be and how long will I be sore?

Today:
2 Rounds
6BMUs or 16 C2Bs or 24 PUs or 36 ring rows
16 Thrusters 115/85
32 HSPU or 16 strict HSPU
48/34 cal row
(Would have to scale this workout like a fish.)

Alternative is to do the Lean Bodies workout:
18min AMRAP
Run 400m
25 Situps
25 cal ski
25 Russian Twists
25 burpees

(Those burpees are not appealing)