111031

Skeleton Crew Challenge

1:00:06 14219m 24spm 02:06.8/500m

10:00.0 2382 25 02:05.9
20:00.0 2441 25 02:02.9
30:00.0 2380 25 02:06.0
40:00.0 2358 25 02:07.2
50:00.0 2329 25 02:08.8
1:00:00 2307 25 02:10.0

Challenge Total: 133,585 meters

111031

Skeleton Crew Challenge

7000m 27:39.7 1:58.5/500m

111030

Skeleton Crew Challenge

1:35:13 21400m 24spm 02:13.5/500m

20:00.0 4579 25 02:11.0
40:00.0 4557 25 02:11.6
1:00:00 4455 24 02:14.6
1:20:00 4418 25 02:15.8
1:35:13 3391 23 02:14.7

111029

Skeleton Crew Challenge

Half Marathon, ranked 50th out of 170!

21097m 1:25:39 21097 25spm 02:01.8/500m

17:40.3 4300 26 0 02:03.2
17:27.7 8600 25 0 02:01.8
17:26.4 12900 25 0 02:01.6
17:30.8 17200 25 0 02:02.1
15:34.4 21097 25 0 01:59.8

Cool down
5 minute row: 1019m, 02:27.2/500m

111028

Skeleton Crew Challenge

1:26:30 20013m 27spm 02:09.6/500m

20:00.0 4731 28 02:06.8
40:00.0 4704 27 02:07.5
1:00:00 4632 26 02:09.5
1:20:00 4433 27 02:15.3
1:26:30 1514 26 02:09.0

111027

Skeleton Crew Challenge

1:00:05 14319m 27spm 02:05.8/500m

10:00.0 2352 28 02:07.5
20:00.0 2370 28 02:06.5
30:00.0 2357 27 02:07.2
40:00.0 2355 27 02:07.3
50:00.0 2375 27 02:06.3
1:00:00 2495 28 02:00.2

111026

Skeleton Crew Challenge

30:07.0 7031m 26spm 02:08.5/500m
1:00:05 13386m 26spm 02:14.6/500m

111025

3×10 handstand push ups

WOD
4 rounds
25 kb swings (55/36)
400 meter run
10 front squats (95/65)

Time: 16:51

111025

Skeleton Crew Challenge

1:00:06 14101m 26spm 02:07.8/500m

10:00.0 2349 27 02:07.7
20:00.0 2342 27 02:08.0
30:00.0 2338 27 02:08.3
40:00.0 2348 27 02:07.7
50:00.0 2350 27 02:07.6
1:00:00 2352 27 02:07.5

111022

FRIDAY 10.21.2011: C LONG INTERVALS DAY 2 WEEK 1
Endurance:
Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
All-out maximal efforts. Post sport and distances to comments.

18:00.0 4853m 28spm 01:51.2/500m

05:00.0 1392 28 01:47.7/500m
06:00.0 1593 28 01:52.9/500m
07:00.0 1869 28 01:52.3/500m

Warm-up
5 minute row: 1174m, 02:07.7/500m

Cool-down
5 minute row: 1074m, 02:19.6/500m

111021

SWOD: Press 3x5 122.5. 1x3, couldn't get any more after that.

WOD:
SUNDAY 111016

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Time 38:30. Runs were slower than I would have liked because of my leg strain.

111020

SWOD:
Bench Press 3x5: 2x215, 3x205, 2x205. Time to reset.

WOD:
THURSDAY 111020

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.
0:15
0:15
0:15
0:18

Pulled my right hamstring so I called it quits after that. Running on the indoor track was a bad idea.

Warm-up:
1 mile run

111018

WOD #1
4 Rounds
25 Wall Balls
15 OHS (95/65)

3 rounds. Time: 12:07

WOD #2
3 Rounds
20 Box Jump
10 Push Press

24 inch box, 75 lbs. Time 4:10

111017

SWOD
Squat 3x5: 240

Run 5k
Time: 22:56

111016

SUNDAY 10.16.2011: B TEMPO / TT DAY 2 WEEK 8
Endurance:
C2 Row (SS Sun): 10k @ 90% of 10k TT pace


42:32.2 10000 26spm 02:07.6/500m

08:27.8 2000 26 02:06.9
08:32.8 4000 26 02:08.2
08:36.3 6000 26 02:09.0
08:36.1 8000 26 02:09.0
08:19.1 10000 27 02:04.7

Goal tempo was 43:01.7/2:09.0/500m

111015

FRIDAY 10.14.2011: B SHORT INTERVALS DAY 2 WEEK 8
Endurance:
Max Effort Hill Sprints “At Speed”
Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance or watts to comments.


05:00.0 1678m 41spm 01:29.3/500m

00:30.0 177 46 01:24.7
00:30.0 174 44 01:26.2
00:30.0 177 44 01:24.7
00:30.0 169 38 01:28.7
00:30.0 168 44 01:29.2
00:30.0 166 42 01:30.3
00:30.0 167 40 01:29.8
00:30.0 162 40 01:32.5
00:30.0 159 38 01:34.3
00:30.0 161 40 01:33.1

Warm-up
5 minute row: 1241m, 02:00.8/500m

Cool-down
5 minute row: 1072m, 02:19.9/500m

111013

SWOD:
Bench Press 3x5: 215 (4-2-2)

Warm-up:
5 minute row 1224m.

WOD:
100 Thrusters (95/65)
*3 Burpees on the minute
25 min DNF

Time: 22:50.

111012

Row 10k.

40:40.1 10000 2:02.0/500m

8:21.1 2000 2:05.3
8:23.1 4000 2:05.7
8:11.1 6000 2:02.7
8:05.6 8000 2:01.4
7:39.1 10000 1:54.7

Cool-down
5 minute row: 1084m, 2:18.4/500m

111011

5 minute row: 1250 meters
3000m row: 12:30

111009

"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.

I scored this by cumulative score instead since that's how they did it at CrossFit Connex.

Squat: 156
Push-up: 78
Sit-up: 111
Pull-up: 49
Row: 57
Total: 394 + 57 = 451

111008

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

This is a CrossFit Football WOD. Used rings. Did hand-release push-ups.
10 rounds + 6 supine pull-ups.

Last time(110825): 11 rounds plus 3 supine pull-ups

111007

SWOD:
Deadlift 1x5: 315
Press 3x5: 120

Tweaked my back a little on the deadlifts so I called it quits and didn't do the 100 thruster, 3 burpee on the minute WOD I was planning.

111005

Bike M-Hill x 2. 21.14 miles ascent 689 feet. Time 1:19:27, 15.9 mph avg.

111004

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Subbed 2-1 double-unders. Touch floor behind head, touch feet on sit-ups. Time: 8:12

Last times:
7:37.
8:26.

111003

1 Mile run: 6:51

WOD
10 min AMRAP
5 squat cleans (110/85)
5 burpee box jumps

115 lbs, 24 inch box. 5 rounds plus 3 squat cleans.

111003

SWOD:
Squat 3x5: 235
Bench 3x5: 210

MONDAY 10.03.11: B SHORT INTERVALS DAY 1 WEEK 7
Endurance:
Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds
Post sport and time to comments.

06:52.9 2000m 30spm 01:43.2/500m

01:41.8 500 31 01:41.8
01:41.2 500 31 01:41.2
01:42.5 500 31 01:42.5
01:47.4 500 30 01:47.4

Warm-up
5 minute row: 1199m, 02:05.1/500m

Cool-down
5 minute row: 1084m, 02:18.3/500m