Saturday 111203
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups
Post rounds completed to comments.
7 rounds + 10 push-ups
Warm-up 5 minute row: 1273m, 01:57.8/500m
Cool-down 5 minute row: 1186m, 02:06.4/500m
Saturday, December 31, 2011
Thursday, December 29, 2011
Wednesday, December 28, 2011
111228
TUESDAY 12.27.2011: C SHORT INTERVALS DAY 2 WEEK 11
Endurance:
C2 Row (SS Tue): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00
Post sport and times to comments.
06:17.4 2000m 29spm 01:34.3/500m
00:48.7 250 28 01:37.4
00:47.7 250 29 01:35.4
00:46.2 250 30 01:32.4
00:46.0 250 31 01:32.0
00:46.2 250 30 01:32.4
00:46.8 250 31 01:33.6
00:47.7 250 29 01:35.4
00:48.2 250 30 01:36.4
Warm-up 5 minute row: 1262m, 01:58.8/500m
Cool-down 5 minute row: 1146m, 02:10.8/500m
Endurance:
C2 Row (SS Tue): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00
Post sport and times to comments.
06:17.4 2000m 29spm 01:34.3/500m
00:48.7 250 28 01:37.4
00:47.7 250 29 01:35.4
00:46.2 250 30 01:32.4
00:46.0 250 31 01:32.0
00:46.2 250 30 01:32.4
00:46.8 250 31 01:33.6
00:47.7 250 29 01:35.4
00:48.2 250 30 01:36.4
Warm-up 5 minute row: 1262m, 01:58.8/500m
Cool-down 5 minute row: 1146m, 02:10.8/500m
Labels:
CrossFit Endurance
Tuesday, December 27, 2011
Sunday, December 25, 2011
Saturday, December 24, 2011
Thursday, December 22, 2011
Tuesday, December 20, 2011
111220
SATURDAY 110910
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Dave Leys 15/6:55. Post Tabata score and mile time to comments.
Score: 13/6:16
110915: 12/6:24
110118: 11/6:10.8
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Dave Leys 15/6:55. Post Tabata score and mile time to comments.
Score: 13/6:16
110915: 12/6:24
110118: 11/6:10.8
Labels:
CrossFit
Monday, December 19, 2011
111219
SWOD
Bench Press 3x5: 200
TUESDAY 111213
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 21:09. Horrible time.
Bench Press 3x5: 200
TUESDAY 111213
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Time: 21:09. Horrible time.
Saturday, December 17, 2011
121217
Row 10k:
41:28.4 10000m 24spm 02:04.4/500m
08:13.3 2000 25 02:03.3
08:10.7 4000 24 02:02.6
08:14.9 6000 24 02:03.7
08:24.8 8000 24 02:06.2
08:24.6 10000 23 02:06.1
Holiday Challenge complete. Total: 203,207m
We now return to our regularly scheduled programming!
41:28.4 10000m 24spm 02:04.4/500m
08:13.3 2000 25 02:03.3
08:10.7 4000 24 02:02.6
08:14.9 6000 24 02:03.7
08:24.8 8000 24 02:06.2
08:24.6 10000 23 02:06.1
Holiday Challenge complete. Total: 203,207m
We now return to our regularly scheduled programming!
Labels:
Concept 2 Marathon
Friday, December 16, 2011
111216
SWOD
Press 3x5: 115
Row 10k
41:35.1 10000m 23spm 02:04.7/500m
08:24.6 2000 24 02:06.1
08:17.0 4000 24 02:04.2
08:17.8 6000 24 02:04.4
08:19.2 8000 24 02:04.8
08:16.5 10000 24 02:04.1
Press 3x5: 115
Row 10k
41:35.1 10000m 23spm 02:04.7/500m
08:24.6 2000 24 02:06.1
08:17.0 4000 24 02:04.2
08:17.8 6000 24 02:04.4
08:19.2 8000 24 02:04.8
08:16.5 10000 24 02:04.1
Labels:
Concept 2 Marathon,
SWOD
Thursday, December 15, 2011
111215
SWOD:
Squat 3x5: 225
Row 10k:
42:37.4 10000m 23spm 02:07.8/500m
08:25.1 2000 24 02:06.2
08:28.5 4000 24 02:07.1
08:32.5 6000 24 02:08.1
08:34.4 8000 24 02:08.6
08:36.9 10000 24 02:09.2
Squat 3x5: 225
Row 10k:
42:37.4 10000m 23spm 02:07.8/500m
08:25.1 2000 24 02:06.2
08:28.5 4000 24 02:07.1
08:32.5 6000 24 02:08.1
08:34.4 8000 24 02:08.6
08:36.9 10000 24 02:09.2
Labels:
Concept 2 Marathon,
SWOD
Wednesday, December 14, 2011
111214
Row 10k
42:55.8 10000m 23spm 02:08.7/500m
08:34.0 2000 24 02:08.5
08:35.9 4000 24 02:08.9
08:35.4 6000 24 02:08.8
08:34.5 8000 23 02:08.6
08:35.8 10000 23 02:08.9
42:55.8 10000m 23spm 02:08.7/500m
08:34.0 2000 24 02:08.5
08:35.9 4000 24 02:08.9
08:35.4 6000 24 02:08.8
08:34.5 8000 23 02:08.6
08:35.8 10000 23 02:08.9
Labels:
Concept 2 Marathon
Tuesday, December 13, 2011
Monday, December 12, 2011
111212
SWOD:
Bench Press 3x5: 197.5
5:00 double-under practice
WOD:
Three rounds for time of:
Run 400m, rest 2:00
21 KB Swings 1.5/1 pood, rest 2:00
12 Pull ups, rest 2:00
Post times per round(s) for each exercise to comments.
55 lb dumbbell swings
1. 1:16, 0:49, 0:18
2. 1:20, 0:50, 0:19
3. 1:20, 0:51, 0:20
7:23 total without rest. Helen PR: 12:31
Bench Press 3x5: 197.5
5:00 double-under practice
WOD:
Three rounds for time of:
Run 400m, rest 2:00
21 KB Swings 1.5/1 pood, rest 2:00
12 Pull ups, rest 2:00
Post times per round(s) for each exercise to comments.
55 lb dumbbell swings
1. 1:16, 0:49, 0:18
2. 1:20, 0:50, 0:19
3. 1:20, 0:51, 0:20
7:23 total without rest. Helen PR: 12:31
Saturday, December 10, 2011
111210
Row marathon (42195M). Time: 2:57:39.8. Ranked 18th worldwide. Took slightly less than 2 minute breaks on the hour for peanut butter cups and Gatorade.
2:57:39.8 42195m 22spm 02:06.3/500m
08:27.8 2000 23 02:06.9
08:28.3 4000 23 02:07.0
08:31.5 6000 23 02:07.8
08:28.8 8000 23 02:07.2
08:25.5 10000 24 02:06.3
08:26.5 12000 23 02:06.6
08:23.3 14000 24 02:05.8
10:07.3 16000 19 02:31.8
08:22.4 18000 23 02:05.6
08:17.5 20000 23 02:04.3
08:13.2 22000 23 02:03.3
08:09.5 24000 23 02:02.3
08:08.5 26000 23 02:02.1
08:05.1 28000 23 02:01.2
09:49.8 30000 19 02:27.4
08:07.7 32000 23 02:01.9
08:06.3 34000 23 02:01.5
08:06.4 36000 23 02:01.6
08:04.2 38000 23 02:01.0
08:07.2 40000 23 02:01.8
07:59.2 42000 23 01:59.8
00:43.9 42195 25 01:52.5
2:57:39.8 42195m 22spm 02:06.3/500m
08:27.8 2000 23 02:06.9
08:28.3 4000 23 02:07.0
08:31.5 6000 23 02:07.8
08:28.8 8000 23 02:07.2
08:25.5 10000 24 02:06.3
08:26.5 12000 23 02:06.6
08:23.3 14000 24 02:05.8
10:07.3 16000 19 02:31.8
08:22.4 18000 23 02:05.6
08:17.5 20000 23 02:04.3
08:13.2 22000 23 02:03.3
08:09.5 24000 23 02:02.3
08:08.5 26000 23 02:02.1
08:05.1 28000 23 02:01.2
09:49.8 30000 19 02:27.4
08:07.7 32000 23 02:01.9
08:06.3 34000 23 02:01.5
08:06.4 36000 23 02:01.6
08:04.2 38000 23 02:01.0
08:07.2 40000 23 02:01.8
07:59.2 42000 23 01:59.8
00:43.9 42195 25 01:52.5
Labels:
Concept 2 Marathon
Wednesday, December 7, 2011
111207
Row 10k.
41:53.2 10000m 25spm 02:05.6/500m
08:21.4 2000 27 02:05.3
08:22.0 4000 26 02:05.5
08:22.4 6000 25 02:05.6
08:25.8 8000 25 02:06.4
08:21.6 10000 25 02:05.4
41:53.2 10000m 25spm 02:05.6/500m
08:21.4 2000 27 02:05.3
08:22.0 4000 26 02:05.5
08:22.4 6000 25 02:05.6
08:25.8 8000 25 02:06.4
08:21.6 10000 25 02:05.4
Labels:
Concept 2 Marathon
Tuesday, December 6, 2011
111206
Row 10k.
44:36.1 10000m 23spm 02:13.8/500m
08:50.1 2000 24 02:12.5
08:48.7 4000 24 02:12.1
08:56.7 6000 24 02:14.1
08:59.3 8000 24 02:14.8
09:01.3 10000 24 02:15.3
44:36.1 10000m 23spm 02:13.8/500m
08:50.1 2000 24 02:12.5
08:48.7 4000 24 02:12.1
08:56.7 6000 24 02:14.1
08:59.3 8000 24 02:14.8
09:01.3 10000 24 02:15.3
Labels:
Concept 2 Marathon
Monday, December 5, 2011
111205
Row 10k. 38:59.4 (PR).
Previous PR: 39:07.0 (110218)
38:59.4 10000 23spm 01:56.9/500m (PR)
07:53.9 2000 24 01:58.4
07:54.6 4000 24 01:58.6
07:52.3 6000 23 01:58.0
07:42.4 8000 24 01:55.6
07:36.1 10000 25 01:54.0
Previous PR: 39:07.0 (110218)
38:59.4 10000 23spm 01:56.9/500m (PR)
07:53.9 2000 24 01:58.4
07:54.6 4000 24 01:58.6
07:52.3 6000 23 01:58.0
07:42.4 8000 24 01:55.6
07:36.1 10000 25 01:54.0
Labels:
Concept 2 Marathon
Saturday, December 3, 2011
Friday, December 2, 2011
111202
SWOD:
Squat 3x5: 250
Double-under practice. Got singles + double + singles for the first time ever.
Row 10k:
42:32.2 10000m 25spm 02:07.6/500m
08:30.7 2000 26 0 02:07.6
08:33.6 4000 25 0 02:08.4
08:30.4 6000 25 0 02:07.6
08:29.1 8000 25 0 02:07.2
08:28.5 10000 25 0 02:07.1
Squat 3x5: 250
Double-under practice. Got singles + double + singles for the first time ever.
Row 10k:
42:32.2 10000m 25spm 02:07.6/500m
08:30.7 2000 26 0 02:07.6
08:33.6 4000 25 0 02:08.4
08:30.4 6000 25 0 02:07.6
08:29.1 8000 25 0 02:07.2
08:28.5 10000 25 0 02:07.1
Labels:
Concept 2 Marathon,
SWOD
Thursday, December 1, 2011
111201
SWOD:
Bench Press 3x5: 195
Row 10k:
41:25.3 10000m 25spm 02:04.2/500m
08:12.2 2000 27 02:03.0
08:17.1 4000 25 02:04.2
08:17.8 6000 26 02:04.4
08:17.6 8000 25 02:04.4
08:20.5 10000 25 02:05.1
Bench Press 3x5: 195
Row 10k:
41:25.3 10000m 25spm 02:04.2/500m
08:12.2 2000 27 02:03.0
08:17.1 4000 25 02:04.2
08:17.8 6000 26 02:04.4
08:17.6 8000 25 02:04.4
08:20.5 10000 25 02:05.1
Labels:
Concept 2 Marathon,
SWOD
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