Friday 100521
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Time: 12:52
Warm-up:
Weighted pull-ups 5x5: 30 lbs
Weighted dips 5x5: 30 lbs
1 mile run
Monday, February 28, 2011
Saturday, February 26, 2011
110226
TUESDAY, 02.22.11: TIME TRIAL D 10
Choose ONE sport and do the following for your distance:
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
Post Times To Comments.
Bike on trainer, 25 miles. Time: 1:18:44, 19.1 mph avg.
Choose ONE sport and do the following for your distance:
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
Post Times To Comments.
Bike on trainer, 25 miles. Time: 1:18:44, 19.1 mph avg.
Labels:
CrossFit Endurance
Friday, February 25, 2011
110225
Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 40:47.5, 2:02.3/500m
2k splits:
1. 8:11.3, 2:02.8/500m
2. 8:13.9, 2:03.4/500m
3. 8:14.4, 2:03.6/500m
4. 8:14.0, 2:03.5/500m
5. 7:53.8, 1:58.4/500m
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 40:47.5, 2:02.3/500m
2k splits:
1. 8:11.3, 2:02.8/500m
2. 8:13.9, 2:03.4/500m
3. 8:14.4, 2:03.6/500m
4. 8:14.0, 2:03.5/500m
5. 7:53.8, 1:58.4/500m
Labels:
Concept 2 Marathon
Thursday, February 24, 2011
Wednesday, February 23, 2011
110223
WEDNESDAY, 02.23.11: 12X1MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal Distance/Speed/Watts on each interval.
Post Distances/Speeds/Watts To Comments.
Bike on trainer: 5.22 miles, 26.1 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
12×1 minute intervals, Rest 30sec between intervals.
Hold maximal Distance/Speed/Watts on each interval.
Post Distances/Speeds/Watts To Comments.
Bike on trainer: 5.22 miles, 26.1 mph avg.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Labels:
CrossFit Endurance
Tuesday, February 22, 2011
110222
Sunday 110220
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments. Compare to 100621.
45 pound plate. Discovered today that barbell at the Comer Center is only 30 pounds. Ouch. Time: 16:01
Last time: 15:17 what a difference 15 pounds makes.
Warm-up:
Weighted pull-ups 5x5: 25
Weighted dips 5x5: 25
going to work on adding weight to this every week. I'm thinking 2.5 pound increments
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments. Compare to 100621.
45 pound plate. Discovered today that barbell at the Comer Center is only 30 pounds. Ouch. Time: 16:01
Last time: 15:17 what a difference 15 pounds makes.
Warm-up:
Weighted pull-ups 5x5: 25
Weighted dips 5x5: 25
going to work on adding weight to this every week. I'm thinking 2.5 pound increments
Labels:
CrossFit
Monday, February 21, 2011
110221
3 rounds for time of:
50 Pushups
50 Situps
50 Squats
Time: 18:04
This isn't an official CrossFit WOD. I got this off the "Comprehensive Bodyweight Workout List" as something for me to do at home without any equipment. It was either this or 150 burpees for time, and I did this because I figured it would be harder and because I don't have the clearance for the rx'd 8 inch jump inside. Felt like a CrossFit workout so I'm going to log it that way.
50 Pushups
50 Situps
50 Squats
Time: 18:04
This isn't an official CrossFit WOD. I got this off the "Comprehensive Bodyweight Workout List" as something for me to do at home without any equipment. It was either this or 150 burpees for time, and I did this because I figured it would be harder and because I don't have the clearance for the rx'd 8 inch jump inside. Felt like a CrossFit workout so I'm going to log it that way.
Labels:
CrossFit
Saturday, February 19, 2011
110219
FRIDAY, 02.18.11: TEMPO 80-90%
CFE 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
Bike on trainer, 25 miles in 1:24.01, 17.9 mph avg.
First half: 43:57, 17.1 mph avg.
Second half: 40:04, 18.7 mph avg.
CFE 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
Bike on trainer, 25 miles in 1:24.01, 17.9 mph avg.
First half: 43:57, 17.1 mph avg.
Second half: 40:04, 18.7 mph avg.
Labels:
CrossFit Endurance
Friday, February 18, 2011
110218
Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 39:07.0, 1:57.3/500m (PR)
2k splits:
1. 7:50.1, 1:57.5/500m
2. 7:50.1, 1:57.5/500m
3. 7:48.5, 1:57.1/500m
4. 7:49.7, 1:57.4/500m
5. 7:48.6, 1:57.1/500m
Previous PR:
10k row: 39:40.1, 1:59.0/500m
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 39:07.0, 1:57.3/500m (PR)
2k splits:
1. 7:50.1, 1:57.5/500m
2. 7:50.1, 1:57.5/500m
3. 7:48.5, 1:57.1/500m
4. 7:49.7, 1:57.4/500m
5. 7:48.6, 1:57.1/500m
Previous PR:
10k row: 39:40.1, 1:59.0/500m
Labels:
Concept 2 Marathon
Thursday, February 17, 2011
Wednesday, February 16, 2011
110216
TUESDAY, 02.15.11: TABATA
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10×8
Post Distances/Speeds/ Watts To Comments.
Bike on trainer: 1.43 miles, 31.95 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear seven, dropped to gear six. That speed is a bit ridiculous so I need to work some more on getting the tension right.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10×8
Post Distances/Speeds/ Watts To Comments.
Bike on trainer: 1.43 miles, 31.95 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear seven, dropped to gear six. That speed is a bit ridiculous so I need to work some more on getting the tension right.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Labels:
CrossFit Endurance
Tuesday, February 15, 2011
110215
Sunday, 02.13.11: Hill Repeats
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
C2, damper on 7:
1. 3:31.9, 1:45.9/500m
2. 3:37.3, 1:48.6/500m
3. 3:47.1, 1:53.3/500m
Total: 10:56.3, 1:49.3/500m
Warm-up:
5 minute row
Went out a little too fast, should have paced it better from the beginning. Arms were burned out from HSPU yesterday.
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
C2, damper on 7:
1. 3:31.9, 1:45.9/500m
2. 3:37.3, 1:48.6/500m
3. 3:47.1, 1:53.3/500m
Total: 10:56.3, 1:49.3/500m
Warm-up:
5 minute row
Went out a little too fast, should have paced it better from the beginning. Arms were burned out from HSPU yesterday.
Labels:
CrossFit Endurance
Monday, February 14, 2011
110214
Saturday 100522
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
21:11. Bar dips. Switched to feet on stair railing for HSPU after five reps in the second round. Arms were pretty burned out at that point so this became much more of a slog than I would have guessed.
Warm-up:
1 mile run
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
21:11. Bar dips. Switched to feet on stair railing for HSPU after five reps in the second round. Arms were pretty burned out at that point so this became much more of a slog than I would have guessed.
Warm-up:
1 mile run
Friday, February 11, 2011
110211
Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 41:21.8, 2:04.0/500m
2k splits:
1. 8:13.8, 2:03.4/500m
2. 8:19.8, 2:04.9/500m
3. 8:18.9, 2:04.7/500m
4. 8:18.5, 2:04.6/500m
5. 8:10.8, 2:02.7/500m
Last time:
10k row: 39:40.1, 1:59.0/500m
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 41:21.8, 2:04.0/500m
2k splits:
1. 8:13.8, 2:03.4/500m
2. 8:19.8, 2:04.9/500m
3. 8:18.9, 2:04.7/500m
4. 8:18.5, 2:04.6/500m
5. 8:10.8, 2:02.7/500m
Last time:
10k row: 39:40.1, 1:59.0/500m
Labels:
Concept 2 Marathon
Thursday, February 10, 2011
Wednesday, February 9, 2011
110209
WEDNESDAY, 02.02.11: TEMPO 85-95%
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports: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
Post Times To Comments.
Bike on trainer, 20 miles. Time: 1:06:53, 17.9 mph avg.
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports: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
Post Times To Comments.
Bike on trainer, 20 miles. Time: 1:06:53, 17.9 mph avg.
Labels:
CrossFit Endurance
Tuesday, February 8, 2011
Monday, February 7, 2011
110207
Saturday 110205
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Compare to 100120.
Bar was just beyond fingertips, so did chest-to-bar pull-ups. Time: 14:36
100201: 22:20
Warm-up:
3 rounds of 20 GHD sit-ups, 10 overhead squats with 45 pound bar
1 mile run
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Compare to 100120.
Bar was just beyond fingertips, so did chest-to-bar pull-ups. Time: 14:36
100201: 22:20
Warm-up:
3 rounds of 20 GHD sit-ups, 10 overhead squats with 45 pound bar
1 mile run
Labels:
CrossFit
Saturday, February 5, 2011
110205
SATURDAY, 02.05.11: 3×8 MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×8 min intervals w/4min recovery between rounds.
Hold maximal distance possible on each of the 8 min rounds.
Post Distances/Speeds/Watts To Comments.
Bike on trainer:
1. 2.44 miles
2. 2.21 miles
3. 2.24 miles
Total: 6.89 miles, 17.23 mph avg.
Warm-up/Cool-down: 5 minute bike
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×8 min intervals w/4min recovery between rounds.
Hold maximal distance possible on each of the 8 min rounds.
Post Distances/Speeds/Watts To Comments.
Bike on trainer:
1. 2.44 miles
2. 2.21 miles
3. 2.24 miles
Total: 6.89 miles, 17.23 mph avg.
Warm-up/Cool-down: 5 minute bike
Labels:
CrossFit Endurance
Friday, February 4, 2011
110204
Basic Groundwork
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 39:40.1, 1:59.0/500m
2k splits:
1. 8:03.4, 2:00.8/500m
2. 8:06.4, 2:01.6/500m
3. 7:58.0, 1:59.5/500m
4. 7:49.4, 1:57.3/500m
5. 7:43.0, 1:55.7/500m
Last time:
10k row: 41:05.0, 2:03.2/500m
Complete at least ten 10,000 meter pieces over one to two months, before you move on to longer training pieces. (January–February)
10k row: 39:40.1, 1:59.0/500m
2k splits:
1. 8:03.4, 2:00.8/500m
2. 8:06.4, 2:01.6/500m
3. 7:58.0, 1:59.5/500m
4. 7:49.4, 1:57.3/500m
5. 7:43.0, 1:55.7/500m
Last time:
10k row: 41:05.0, 2:03.2/500m
Labels:
Concept 2 Marathon
Thursday, February 3, 2011
110203
Saturday 101211
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Compare to 110117.
175 pounds: 10/23, 8/18, 5/15, 4/12, 3/10
Total: 108
Last time:
175 pounds: 11/22, 9/17, 7/15, 5/12, 5/11
Total: 114
Sore & tired from shoveling yesterday so I fell off pretty fast compared to last time.
Cool-down:
3 rounds of 90 second plank
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Compare to 110117.
175 pounds: 10/23, 8/18, 5/15, 4/12, 3/10
Total: 108
Last time:
175 pounds: 11/22, 9/17, 7/15, 5/12, 5/11
Total: 114
Sore & tired from shoveling yesterday so I fell off pretty fast compared to last time.
Cool-down:
3 rounds of 90 second plank
Labels:
CrossFit
Wednesday, February 2, 2011
110202
SUNDAY, 1.30.11: TABATA
Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
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 20:10×8
Post Distances To Comments.
Bike on trainer: 1.14 miles, 25.65 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear six, dropped to gear five.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Chose ONE of The Following Sports:
20:10 x 8 rounds, 20 seconds on 10 seconds off 8x’s, all out efforts!
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 20:10×8
Post Distances To Comments.
Bike on trainer: 1.14 miles, 25.65 mph avg.
Tightened resistance all the way and then backed off about six quarter turns. Started at gear six, dropped to gear five.
Warm-up:
10 minute bike
Cool-down:
5 minute bike
Labels:
CrossFit Endurance
Tuesday, February 1, 2011
110201
FRIDAY, 1.28.11: 4X5MIN
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
C2:
1. 1361m, 1:50.2/500m
2. 1329m, 1:52.8/500m
3. 1318m, 1:53.8/500m
4. 1323m, 1:53.3/500m
Total: 5331m, 1:52.5/500
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
C2:
1. 1361m, 1:50.2/500m
2. 1329m, 1:52.8/500m
3. 1318m, 1:53.8/500m
4. 1323m, 1:53.3/500m
Total: 5331m, 1:52.5/500
Labels:
CrossFit Endurance
Subscribe to:
Posts (Atom)