Wes developing a fine overhead squat.
Swim 400 meters
Bike 10 miles
Run 5k
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1:39.11 RX
1:03:11 within a sniff of my PR and have not been on the bike in literally years. more proof that crossfit flat out works.
1:14.33
1:00:21
Slower than last year, but recovery was much better and absolutly NO distance work other than running a few 5k's. Last year at this time I was hammering on the bike, swimming 3x a week and running a lot more…and had a sub 300 deadlift.
Swim Details:
Time: 5:41
Pace: 22:44
Overall Place: 22
Percentile: 97
Gender Place: 19
Gender Percentile: 97
Category Place: 5
Category Percentile: 95
Transition 1 Details:
Time: 2:39
Overall Place: 88
Percentile: 89
Gender Place: 71
Gender Percentile: 88
Category Place: 8
Category Percentile: 91
Bike Details:
Time: 29:55
Speed: 19.6546
Overall Place: 193
Percentile: 75
Gender Place: 173
Gender Percentile: 70
Category Place: 35
Category Percentile: 55
Transition 2 Details:
Time: 0:54
Overall Place: 102
Percentile: 87
Gender Place: 69
Gender Percentile: 88
Category Place: 9
Category Percentile: 89
Run Details:
Time: 21:12
Pace: 6:50
Overall Place: 43
Percentile: 95
Gender Place: 38
Gender Percentile: 94
Category Place: 4
Category Percentile: 96
Dude, you absolutely crushed the swim
8 min AMRAP
7 squat cleans + 7 Aviator Push Ups
rest one min
DB swings one min
rest one min
Box Jumps two mins 20"
used 45 lbs DB's
7 rounds + 5 cleans
28 swings
49 Jumps
K2 20lbs DB's and normal Push Ups
5 rounds + 6 cleans
28 swings
48 Jumps