120128

D Long Intervals
Day 2 Week 3
C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

22:33.6 6000m 23spm 01:52.8/500m

05:40.7 1500 24 01:53.5
05:39.1 1500 24 01:53.0
05:37.7 1500 24 01:52.5
05:36.1 1500 23 01:52.0

Warm-up 5 minute row: 1228m, 2:02.1/500m
Cool-down 5 minute row: 1149m, 2:10.5/500m

120127

SWOD:
Bench Press 3x5: 201
Squat 3x5: 254

CFE STRENGTH & CONDITIONING WOD:
5 rounds:
0:30 Lunges, 0:30 off
0:30 Farmers Walk, 0:30 off
0:30 Hand-release Push ups, 0:30 off
Post load for farmers walk and total reps to comments.

75 lb. dumbbells. I didn't keep close track of total reps, but it was in the low 20's for lunges and around 16-18 for push-ups for each round. Didn't drop off much between rounds because of the recovery time. Should go up to 85 on farmers walk next time.

120125

Pre WOD
1-1-1-1-1-1 squat clean

WOD
12 min AMRAP
3 squat snatch
5 HSPU
7 burpees

Post WOD
30 ring dips

135-135-135-145-150-155 squat clean.

WOD: 6 rounds + 1 burpee

120124

D Short Intervals
Day 2 Week 3
C2 Row (TUE): 8 x 250m TT, rest 4:00

06:03.9 2000m 31spm 01:30.9/500m

00:45.3 250 30 01:30.6
00:44.1 250 33 01:28.2
00:44.0 250 31 01:28.0
00:43.9 250 33 01:27.8
00:46.3 250 31 01:32.6
00:46.0 250 31 01:32.0
00:46.4 250 30 01:32.8
00:48.0 250 29 01:36.0

Warm-up 5 minute row: 1230m, 2:01.9/500m
Cool-down 5 minute row: 1117m, 2:14.2/500m

120123

WOD- “Airforce”
for time:
20 thrusters
20 SDHP
20 push jerks
20 OHS
20 front squats
On the minute, every minute= 4 burpees
(95/65)

Time: 13:56

Warm-up 5 minute row: 1271m, 1:58.0/500m
Cool-down 5 minute row: 1093m, 2:17.2/500m

5 minute double under practice.

120122

D Tempo / Time Trial
Day 2 Week 2

C2 Row (SUN): 2k TT

06:58.0 2000m 24spm 01:44.5/500m (PR)

01:20.3 400 25 01:40.3
01:22.7 800 24 01:43.3
01:23.6 1200 24 01:44.5
01:25.6 1600 24 01:47.0
01:25.8 2000 24 01:47.2

Warm-up 5 minute row: 1253m, 01:59.7/500m
Cool-down 5 minute row: 1032m, 02:25.3/500m

120120

D Short Intervals
Day 2 Week 2

ENDURANCE:
Max Effort Hill Sprints “At Speed”
C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

1699m 32spm 01:28.2/500m

168 32 01:29.2
173 32 01:26.7
173 32 01:26.7
173 32 01:26.7
170 32 01:28.2
172 34 01:27.2
169 32 01:28.7
167 32 01:29.8
168 32 01:29.2
167 32 01:29.8

Warm-up 5 minute row: 1230m, 02:01.9/500m
Cool-down 5 minute row: 1135m, 02:12.1/500m

Post WOD:
1.5 pood Turkish Get-up volume programming. Two reps every 1:15.

120118

SWOD:
Bench Press 3x5: 201 (5-5-4).

Missed the last rep because I'm sore from the Filthy 50. Tried squatting and that just wasn't going to happen.

5 minutes double-under practice

120118

"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.
Subbed 1.5 pood kettlebell, abmat sit-ups for back extensions, and 2-1 singles unders for doubles.
Time: 34:55

Warm-up
3 rounds:
20 Jumping Jacks
20 Squats
20 push-ups

120118

ENDURANCE:
3+ Hours Before or After CFE Strength & Conditioning WOD
C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

16:51.4 4500 24spm 01:52.3/500m

05:38.0 1500 24 01:52.6
05:37.1 1500 24 01:52.3
05:36.3 1500 24 01:52.1

Warm-up 5 minute row: 1253m, 01:59.7/500m
Cool-down 5 minute row: 1162m, 02:09.0/500m

120116

12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
Pull-ups
Kettlebell swings 1.5 pood

Time: 12:00

Warm-up: 5 minute double-under practice

120115

D Long Intervals
Day 1 Week 1
ENDURANCE:
Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Perform each set at just short of maximal effort.

18:00.0 4773m 23spm 01:53.1/500m

05:00.0 1366 24 01:49.8
06:00.0 1599 24 01:52.5
07:00.0 1809 23 01:56.0

Warm-up 5 minute row: 1261m, 01:58.9/500m
Cool-down 5 minute row: 1175m, 02:07.6/500m

120113

THURSDAY 110519

Weighted pull-ups 2-2-2-2-2-2-2 reps

Post loads and body weight to comments.

80-80-70-70-70-70-70, bodyweight 178 pounds


110519: 70-70-70-70-70-70-70, bodyweight 165 pounds.

Followed by Handstand push-up volume programming. Four reps on the minute for 20 minutes.
4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-3-3-3-3
Total: 76 reps

120112

SWOD:
Bench Press 3x5: 200
Squat 3x5: 253

D Mid Week 1
ENDURANCE:
C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

06:47.6 2000m 27spm 01:41.9/500m

01:39.2 500 28 01:39.2
01:39.9 500 27 01:39.9
01:43.0 500 27 01:43.0
01:45.5 500 27 01:45.5

Warm-up 5 minute row: 1223m, 02:02.6/500m

Cool-down 5 minute row: 1142m 02:11.3/500m

120110

SATURDAY 120107

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

Compare to 100927.

Time: 14:22
101008: 16:02 (120 lbs)
100310: 22:42 (120 lbs)

Post WOD
5 minute row: 1138m, 2:11.8/500m

120109

WOD
5 rounds
5 push jerks (135/95)
5 front squats (135/95)
10 burpees
25 double-unders

Subbed 24" box jumps for double-unders. Time: 18:36


Pre WOD
Tabata sit-up/flutter kick alternating

Post WOD
Max set of OHS. I did this at 135, got one rep.

120107

“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups
Post time to comments.

Time: 10:28
110818: 12:31

Post WOD:
1.5 pood Turkish Get-up volume programming. One rep on the minute, alternating hands.
Next time add 15 seconds and do two reps on 1:15.

120106

FRIDAY 01.06.2012: C SHORT INTERVALS DAY 2 WEEK 12
Max Effort Sprints “At Speed”
C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin sprint at speed.
Post sport and distance or watts to comments.

05:00.0 1657m 35spm 01:30.5/500m

165 34 0 01:30.9 (5)
170 32 0 01:28.2 (10)
163 36 0 01:32.0 (1)
173 36 0 01:26.7 (9)
165 38 0 01:30.9 (2)
172 36 0 01:27.2 (8)
157 36 0 01:35.5 (3)
163 34 0 01:32.0 (7)
168 38 0 01:29.2 (4)
161 34 0 01:33.1 (5)

Warm-up 5 minute row: 1238m 02:01.1/500m
Cool-down 5 minute row: 1182m 02:06.9/500m

Pre-WOD:
5 minute double-under practice

120105

SWOD:
Bench Press 3x5: 205 (5-5-3) rested a minute and finished the last two reps
Squat 3x5: 252

5 minutes double-under practice

I think I want to drop back to 200 and go to one pound increments on the bench press.

120103

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Time: 10:14 (115 lbs)
100414: 20:44 (102.5 lbs)

Pre WOD:
5 minutes double-under practice

250m row
25 squats
15 T push-ups
50 high knees
50 butt kickers
15 thrusters
15 good mornings

Post-WOD
50 burpees: 3:46

120102

MONDAY 01.02.2012: C LONG INTERVALS DAY 1 WEEK 12
Endurance:
C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds
Post sport and times to comments.

10:53.3 3000m 25spm 01:48.8/500m

03:28.5 1000 25 01:44.2
03:43.7 1000 25 01:51.8
03:41.1 1000 25 01:50.5

warm-up 5 minute row: 1174m, 02:07.7/500m
cool-down 5 minute row: 1204m, 02:04.5/500m

120101

21-15-9 reps of the couplet:
kettlebell turkish get-ups alternating arms (26 lbs)
kettlebell goblet squats (53 lbs)

Time: 13:47

Followed by 2:00 minute plank hold