Saturday, December 31, 2011

111231

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

Thursday, December 29, 2011

111229

SWOD:
Squat 3x5: 251
Press 3x5: 116

Warm-up:
5 minutes double-under practice

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

Tuesday, December 27, 2011

111227

WOD
“Christine”
3 rounds
500 m row
12 deadlift (body weight)
21 box jumps (24″)

177.5 pounds. Time 11:31

Pre WOD
Tabata triceps pushups: 59

Post WOD
40 v sit

111227

SWOD:
Bench Press 3x5: 202.5

5:00 double-under practice

Sunday, December 25, 2011

111225

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:

kettlebell swings
burpees

1.5 pood. Time: 17:46

Saturday, December 24, 2011

111224

10 Rounds for time:
10 supine ring pull-ups
10 push-ups

Time: 12:51

I've done this before as a 15 minute AMRAP, where my best is 11 rounds plus 3 ring pull-ups.

Warm-up:
5 minute double under practice

Thursday, December 22, 2011

111222

SWOD

Squat 3x5: 250
Press 3x5: 115.5
Deadlift 1x5: 315

5 minutes double-under practice

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

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.

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!

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

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

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

Tuesday, December 13, 2011

111213

WOD (2011 open games WOD)
15 min AMRAP
9 deadlift (155/100)
12 push ups
15 box jumps

9 rounds + 9 deadlifts.

Pre WOD:
3 rounds:
150 meter row
15 squats
15 sit-ups

3 max handstand push up
5-4-3

Post WOD
50 supermen
50 med ball twists
50 sit ups

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

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

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

Tuesday, December 6, 2011

111206

“Jackie”
1000 meter row
50 thrusters (45/35)
30 pull ups

Time: 8:00
110506: 10:45

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

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

Saturday, December 3, 2011

111203

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Scaled to 50 reps each. Time: 11:03

Warm Up 2k row:
08:17.5 2000m 25spm 02:04.3/500m

After WOD 8k row:
35:17.4 8000m 24spm 02:12.3/500m

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

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