Saturday, February 27, 2010

100227

Tabata intervals on the trainer x 3 with warm-up and cool-down.

Friday, February 26, 2010

100226

40 push-ups/50 sit-ups/static handstand x 3

45 minutes on trainer with hills:
4-5-4-5-4-5-4-5-4-5-4-5-4

Thursday, February 25, 2010

100224

Friday 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

110 pound thrusters/kipping pull-ups
7/16
7/16
5/15
4/14
5/10

28/71 total = 99

100225

Standard Warm-upx3

1 mile run
500 Meter row

Tuesday, February 23, 2010

100223

Thursday 100218

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 091128.

Deadlift: 185 (112%)
Bench Press: 135 (82%)
Clean: 95 (58%)
Time: 32:25

Previous: 30:00

Monday, February 22, 2010

100222

WEDNESDAY 100217
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Row: 6
Squat: 15
Pull-Up: 4
Push-Up: 6
Sit-Up: 8
Total: 39

Friday, February 19, 2010

100219

40 push-ups/50 sit-ups/1 minute static handstand x 3
45 minutes on trainer with hills

Thursday, February 18, 2010

100218

Thursday, 02.18.10: lactate Shuttle

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:

Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Run: 3 miles even

Wednesday, February 17, 2010

100217

Standard warm-upx1

Tuesday, 02.16.10: 30:30x10

Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!

Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:30x10

Row, Distance 1407 meters

Tuesday, February 16, 2010

100216

Standard warm-upx1

Monday, 02.15.10: Tempo 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Run: 5 miles
Time:
7:05.29
7:02.88
7:19.61
7:21.49
7:17.07

Total: 36:06.34, Avg: 7.13.26,

Totally failed on the tempo part of the workout because I went out too fast.

Monday, February 15, 2010

100215

Standard warm-upx3

INTERVALS BY TIME, 2-4X REPEATS

Choose ONE of the following Sports:
Swim:† SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.

Did C2 2x7 min.
1714
1726

Thursday, February 11, 2010

100211

Standard warm-up

5k row, time: 20:50.5

Wednesday, February 10, 2010

100210

WEDNESDAY 100210
For time:( 50 Wall ball shots, 20 pound( 25 L Pull-ups( 40 Wall ball shots, 20 pound( 20 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 10 L Pull-ups
Post time to comments.

Did porch scaling:
The Porch:( For time:( 40 Wall ball shots, 20 pound( 18 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 12 L Pull-ups( 10 Wall ball shots, 20 pound( 9 L Pull-ups

Subbed thrusters with two 20 pound dumbbells for wall ball. Subbed assisted pull-ups for L pull-ups since the pull-up bar was being hogged by other people.

Time: 16:25

Tuesday, February 9, 2010

100209

Tuesday 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

165-165-165-165-165-185-185-185-185-185

This was about right weight-wise. 165 felt a little light, 185 a little heavy for that many reps. Worked out well.

Monday, February 8, 2010

100208

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Bench press/pull-ups:
10/15
10/15
7/11
5/8
5/12

Total: 98

Last time (100119):
10/15
7/11
6/10
4/8
3/5

Total: 79

Finished with 3 mile run.

Friday, February 5, 2010

100205

Monday 100125

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

Scaled thrusters to 95 lbs after doing 5 or so at 115
Time: 19:34

Thursday, February 4, 2010

100204

MONDAY 100118
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 090104.

295-275-275-295-275

pull-up, dip, GHD sit-up warm-up x 3

cool-down 500k row.

Wednesday, February 3, 2010

100203

Warm up: 3 rounds of push-ups, sit-up, handstands. 8 minute bike

3 rounds of 8 Tabata intervals on trainer.

4 minute cool-down.

Tuesday, February 2, 2010

100202

Sunday 100117

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

20 lb x 2 Thruster: 28 16 15
SDHP: 18 16 14
Box Jump: 18 13 13
Push Press: 12 10 9
Row: 13 11 13
Total: 219

Monday, February 1, 2010

100201

Wednesday 100120

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

22:20