Sunday, April 11, 2010
SATURDAY - Dansby Duo
Saturday morning I went out to Lake Bryan to compete in the Duathlon that BTU hosts every spring. Last year Daren and I competed in the relay and placed 2nd. I ran the 5k's and he biked the 12 miles. This year we went out with some of our crew from the box (Team Will and Caleb, Team Zach and Kirk "the electrician"). I felt really good about our performance:
1st place male relay - Daren and Charlie (Time: 1:16)
2nd place male relay - Will and Caleb (Time: 1:20)
3rd place male relay - Zach and Kirk (1:24)
I ran my 1st 5k in 20:20 and my 2nd in 21:15, Daren biked his 12 miles in 34:00. I felt really good and I also felt like I pushed it as hard as I could.
After we were done we started on some deadlifts (225#) and went up 10 pounds every set. Caleb, Daren and Will PR'd around 320 or 330! Kirk, Zach and I got up to 390# then the award ceremony started so we stopped (good thing b/c that 390# was feeling HEAVY!)
Zach got up to 390# on Saturday like a BEAST!
I was hurtin' after those two 5k's!
PR for Daren! 330#!
Caleb hit a PR with 320#! Double Body Weight and some!
Will hit a PR on Saturday too!! 320#!
Overall I am so proud of our performance as a team, it speaks volume about crossfit and what it does. I am also impressed with BTU and the race they put on!
I got in a really quick workout after church today b/c I was rushed for time.
3 rounds of:
-GHD back ext
-med ball cleans (20#)
21, 18, 15, 12, 9, 6, 3 for time of:
Front Squat (145#)
GHD Sit up
This was a tough one, I started all of my front squats from the ground so I had to clean them first. I touched the ground on every rep of my sit ups. About a year ago I did this exact same workout with 185# but I knew since I was limited on time I probably needed to lighten the weight up....good thing I did!