Hey all I won my duathlon race today, 2.5 k run (Crazy course) 20k bike (Crazy hills) and 5k run(flat and HOT) to finish, out in Kenora. I haven’t been doing ANY duathlon or tri training, just crossfit. It’s interesting and thought I would share. Now I get to lift heavy weights and be fast, thanks CFW!!

@Crystal
Awesome job Crystal!

@Crystal
Good job Crystal – that is awesome!!

Deadlift – 3×5 @140lbs.
Worked on rope climbs – got about half way up!!
155 boat rockers – my poor abs!!

for the life of me cannot get to 175 lb deadlift .. I’m thinking I need to do this more than once every three weeks?? Boat rockers definately caught up to me and were gut wrenching at the end 112/7min.

Nice work Crystal !…That’s a big deal !!!@Crystal

congrats crystal! great job!@Crystal

@Crystal…Congrats on the big win

deads: warm-up sets 7-10 reps 135#, 225#, 275#
3×5= 325, 335, 335

got there too late (exams)…so I didn’t do the boat rockers…worked on my cleans though

deads 185 X 5 was my limit today, my form was suffering.

Re-try at the July challenge:
100 lbs 30 reps @ 4:21

Thanks for the great workout ladies who did the challenge with me…makes it much more fun that way!

@Crystal

Crystal, out of curiosity…do you win a lot of these events? For how long have you not done any tri or duathalon training? How long have you been at crossfit? That is just fantatstic!

DL..new pr…235#

sorry…should specify…1 x 5 DL 235#