Saturday 100327
Thruster 3-3-3-3-3-3-3
Post loads to comments.
95-105-115-125-135(f - 2 reps)-115-115
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Monday, March 29, 2010
Friday, March 26, 2010
100326
SATURDAY, 03.27.10: TEMPO 85-95%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Run 6.29 miles
Time: 50:03
Mile pace: 7:57
I realized I just so happened to do this WOD after the fact. I kicked up the pace at the end very nicely to Prize Fighter by the eels. Could have used it a little earlier.
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Run 6.29 miles
Time: 50:03
Mile pace: 7:57
I realized I just so happened to do this WOD after the fact. I kicked up the pace at the end very nicely to Prize Fighter by the eels. Could have used it a little earlier.
Labels:
CrossFit Endurance
Thursday, March 25, 2010
Wednesday, March 24, 2010
100324
Friday 100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
HSPU were feet against wall for first 6 rounds, and feet on bar in rack for last four rounds. I did 9 complete sets, with 8 pull-ups in the 10th minute. Finished the last two pull-ups and ten HSPU over time. Score: 18
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
HSPU were feet against wall for first 6 rounds, and feet on bar in rack for last four rounds. I did 9 complete sets, with 8 pull-ups in the 10th minute. Finished the last two pull-ups and ten HSPU over time. Score: 18
Labels:
CrossFit
Tuesday, March 23, 2010
Monday, March 22, 2010
100322
Wednesday 100317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Did 50/100/150. Time: 42.51
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Did 50/100/150. Time: 42.51
Friday, March 19, 2010
Thursday, March 18, 2010
100318
Tuesday, 03.16.10: 10x Maximal Wattage
Choose ONE of the following Sports.
"If you normally Run or Swim, Choose C2".
Bike and C2 ONLY!
Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".
C2: 10 Rounds: Row your body weight in watts for 1min, at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.
Post Max Watts and Body Weight to Comments:
C2:
1. 510
2. 511
3. 512
4. 618
5. 533
6. 642
7. 611
8. 733
9. 581
10. 622
BW 169. Finished with 10 rounds of pull-up ladder. One pull-up the first minute, two the next, etc.
Choose ONE of the following Sports.
"If you normally Run or Swim, Choose C2".
Bike and C2 ONLY!
Bike: 10 Rounds: Ride your body weight in Watts for 1min, at the 1min limit, Sprint for 10 sec to reach Maximal wattage. Rest 2min between Rounds. "Computrainer, Power Tap or Erg to measure for accurate readings".
C2: 10 Rounds: Row your body weight in watts for 1min, at the 1min limit pull 8 strokes as hard as possible to attain Maximal wattage, Rest 2min between Rounds.
Post Max Watts and Body Weight to Comments:
C2:
1. 510
2. 511
3. 512
4. 618
5. 533
6. 642
7. 611
8. 733
9. 581
10. 622
BW 169. Finished with 10 rounds of pull-up ladder. One pull-up the first minute, two the next, etc.
Labels:
CrossFit Endurance
Wednesday, March 17, 2010
Tuesday, March 16, 2010
100316
Monday, 03.15.10: Time Trial T3
Choose ONE Of the Following Sports:
Swim / Bike / Run / C2
15 min Time Trial:
Cover as much Distance as Possible.
Post Distances To Comments
C2: 3724m
Warm up was:
25 incline sit-ups with 25 pound plate, 30 torso twists with 25 plate
Body weight Bench press: 9 reps
20 GHD Sit-ups/20 back extensions
Body weight Bench press: 8 reps
2 minute plank
Body weight Bench press: 8 reps
Bench smoked my arms enough that I wasn't feeling good things happening on the row today.
Choose ONE Of the Following Sports:
Swim / Bike / Run / C2
15 min Time Trial:
Cover as much Distance as Possible.
Post Distances To Comments
C2: 3724m
Warm up was:
25 incline sit-ups with 25 pound plate, 30 torso twists with 25 plate
Body weight Bench press: 9 reps
20 GHD Sit-ups/20 back extensions
Body weight Bench press: 8 reps
2 minute plank
Body weight Bench press: 8 reps
Bench smoked my arms enough that I wasn't feeling good things happening on the row today.
Labels:
CrossFit Endurance
Monday, March 15, 2010
100315
Warm Up:
30 incline sit-ups,10 dips, 20 GHD sit-ups, 20 back extensions, 10 dips
Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
165 lbs:
25-35-45-50-60-70-80
1 mile run - easy
Sunday, 03.14.10: 6-4x Intervals
Run: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
200: 37.67
200: 37.25
400: 1:17.32
400: 1:19.84
400: 1:23.00
400: 1:22.11
400: 1:23.14
400: 1:22.86
Total time minus recovery: 9:24.69
mile pace: 5:24
30 incline sit-ups,10 dips, 20 GHD sit-ups, 20 back extensions, 10 dips
Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
165 lbs:
25-35-45-50-60-70-80
1 mile run - easy
Sunday, 03.14.10: 6-4x Intervals
Run: 2x200m using times from 03/06/10 holding pace rest 60 sec then,6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
200: 37.67
200: 37.25
400: 1:17.32
400: 1:19.84
400: 1:23.00
400: 1:22.11
400: 1:23.14
400: 1:22.86
Total time minus recovery: 9:24.69
mile pace: 5:24
Labels:
CrossFit,
CrossFit Endurance
Sunday, March 14, 2010
Thursday, March 11, 2010
Wednesday, March 10, 2010
Tuesday, March 9, 2010
100309
SATURDAY 100306
For time:( 5 Muscle-ups( 95 pound Back squat, 15 reps( 10 Muscle-ups( 95 pound Back squat, 30 reps( 15 Muscle-ups( 95 pound Back squat, 45 reps( 10 Muscle-ups( 95 pound Back squat, 30 reps( 5 Muscle-ups( 95 pound Back squat, 15 reps
Post time to comments.
Subbed 6/12/18/12/6 pull-ups and dips for muscle-ups. Watched stopped during the second round. Time about 32 minutes or so.
For time:( 5 Muscle-ups( 95 pound Back squat, 15 reps( 10 Muscle-ups( 95 pound Back squat, 30 reps( 15 Muscle-ups( 95 pound Back squat, 45 reps( 10 Muscle-ups( 95 pound Back squat, 30 reps( 5 Muscle-ups( 95 pound Back squat, 15 reps
Post time to comments.
Subbed 6/12/18/12/6 pull-ups and dips for muscle-ups. Watched stopped during the second round. Time about 32 minutes or so.
Labels:
CrossFit
Monday, March 8, 2010
Saturday, March 6, 2010
Thursday, March 4, 2010
Wednesday, March 3, 2010
100303
Saturday 100227
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Scaled to:
Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Time: 27:18
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Scaled to:
Pack:
For time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Time: 27:18
Labels:
CrossFit
Tuesday, March 2, 2010
Monday, March 1, 2010
100301
Thursday 100225
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
Subbed 20 pound dumbbell thrusters for wall ball.
Subbed kipping pull-ups for rope climb.
Subbed 400m row for run because of bruise on my heel.
Thrusters/Pull-ups
23/20
14/10
14/10
14/10
14/10
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
Subbed 20 pound dumbbell thrusters for wall ball.
Subbed kipping pull-ups for rope climb.
Subbed 400m row for run because of bruise on my heel.
Thrusters/Pull-ups
23/20
14/10
14/10
14/10
14/10
Labels:
CrossFit
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