Wednesday, March 31, 2010

100331

Saturday 100327

Thruster 3-3-3-3-3-3-3

Post loads to comments.

95-105-115-125-135(f - 2 reps)-115-115

Tuesday, March 30, 2010

100330

Friday 100326

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091005

Did pull-ups and dips, 20 sets of 6. Time: 34:46

Monday, March 29, 2010

100329

Thursday 100325

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091228.

Mostly just worked on form. Didn't go too heavy.
75-75-75-95-95-95-95

Last time:
95-105-95-105-95-95-95

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.

Thursday, March 25, 2010

100325

Sunday 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Subbed 30 pound dumbbell. 40:17

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

Tuesday, March 23, 2010

100323

Thursday 100318

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091120.

275-295-315-325(pr)-335(pr)-315-315

Last time:
225-275-295-305(f)-295-305(f)-295

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

Friday, March 19, 2010

100319

Bike M Hill 10.6 miles. Time 35:00
Avg Speed 18.1 mph

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.

Wednesday, March 17, 2010

100317

Warm Up:
20 GHD sit-ups, 20 back extensions, 15 dips, 30 side crunches, 15 dips

Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

45-70-80-90-80-80-80

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.

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

Sunday, March 14, 2010

100314

Bike M Loop 10.6 miles

Time: 40:47

Friday, March 12, 2010

100312

Run 6.29 miles

Time: 51:37
Mile pace: 8:12

Thursday, March 11, 2010

100311

Wednesday 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Time: 22:42

Wednesday, March 10, 2010

100310

Sunday 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Subbed 45 pound dumbbell swings for kettlebell. Time: 16:06

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.

Monday, March 8, 2010

100308

Friday 100305

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

First 21 reps of Deadlift were at 205 pounds
First 7 reps of Overhead squat were at 115 pounds.

Overhead squats were too heavy so I dropped down to 185/95.

Total time: 31:36

Saturday, March 6, 2010

100306

5 Mile Run. Un-timed.

Thursday, March 4, 2010

100304

TUESDAY 100302
8 rounds of:( Run 400 meters( Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618.

1: 1:19.1
2: 1:20.5
3: 1:22.8
4: 1:24.0
5: 1:25.8
6: 1:28.5
7: 1:28.6
8: 1:26.6
Total with rest: 21:.47.3

mile pace = 5:39

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

Tuesday, March 2, 2010

100302

FRIDAY 100226
Overhead squat 1-1-1-1-1 reps( Front squat 1-1-1-1-1 reps( Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.

OS: 45-55-65-75-85
FS: 95-115-135-155-165
BS: 185-195-205-225-245

row 5k: 20:21

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