Row: 30:00. 7544m, 1:59.3/500m
Followed by swim drills.
Friday, November 30, 2012
Thursday, November 29, 2012
121129
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
Time: 40:39
Rower Splits:
03:42.1
03:42.2
03:48.9
03:55.6
03:59.3
Warm-up: 1000m row: 3:58.0, 1:59.0/500m
Cool-down: 1000m row: 4:25.8, 2:12.8/500m
Low Pull test: 1:22/500m
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
Time: 40:39
Rower Splits:
03:42.1
03:42.2
03:48.9
03:55.6
03:59.3
Warm-up: 1000m row: 3:58.0, 1:59.0/500m
Cool-down: 1000m row: 4:25.8, 2:12.8/500m
Low Pull test: 1:22/500m
Wednesday, November 28, 2012
121128
WOD
8 Rounds
5 thrusters (95/65)
5 burpees
then
run 800 meters
then
8 rounds
5 thrusters (95/65)
5 pull ups
Time: 19:21
0:40, 0:50, 0:54, 0:56, 1:00, 1:08, 1:10, 1:05/4:21/0:52, 0:52, 0:53, 0:57, 0:54, 1:01, 0:55, 0:45
Warm-up 15:00 row: 3651m, 2:03.2/500m
Cool-down 15:00 row: 3454m, 2:10.2/500m
8 Rounds
5 thrusters (95/65)
5 burpees
then
run 800 meters
then
8 rounds
5 thrusters (95/65)
5 pull ups
Time: 19:21
0:40, 0:50, 0:54, 0:56, 1:00, 1:08, 1:10, 1:05/4:21/0:52, 0:52, 0:53, 0:57, 0:54, 1:01, 0:55, 0:45
Warm-up 15:00 row: 3651m, 2:03.2/500m
Cool-down 15:00 row: 3454m, 2:10.2/500m
Low Pull test: 1:21/500m
Labels:
CrossFit
Monday, November 26, 2012
Sunday, November 25, 2012
121125
SUNDAY 121125
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Post time and loads to comments.
155 pounds. Time: 8:59
Warm-up 15:00 row: 3615m, 2:04.4/500m
Cool-down 15:00 row: 3548m, 2:06.8/500m
Low Pull test: 1:21/500m
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Post time and loads to comments.
155 pounds. Time: 8:59
Warm-up 15:00 row: 3615m, 2:04.4/500m
Cool-down 15:00 row: 3548m, 2:06.8/500m
Low Pull test: 1:21/500m
Labels:
CrossFit
Saturday, November 24, 2012
Friday, November 23, 2012
Thursday, November 22, 2012
Wednesday, November 21, 2012
121121
Complete as many rounds as possible in 15 minutes of:
10 kettlebell sumo deadlifts
8 left arm Russian kettlebell swings
8 right arm Russian kettlebell swings
6 goblet squats
200m run
1.5 pood. 6 rounds + 10 deadlifts + 16 kbs.
10 kettlebell sumo deadlifts
8 left arm Russian kettlebell swings
8 right arm Russian kettlebell swings
6 goblet squats
200m run
1.5 pood. 6 rounds + 10 deadlifts + 16 kbs.
(2:18, 2:13, 2:24, 2:20, 2:24, 2;24)
Warm-up 2500m row: 10:19.4, 2:03.8/500m
Cool-down 2500m row: 10:50.6, 2:10.1/500m
Warm-up 2500m row: 10:19.4, 2:03.8/500m
Cool-down 2500m row: 10:50.6, 2:10.1/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Tuesday, November 20, 2012
121120
Swim: 10 x 50m, recover 0:30.
Time: 15:09. Ran out of memory on the watch so I couldn't get my splits
Warm-up 2500m row: 10:44.6, 2:08.9/500m
Low Pull test: 1:21/500m
Time: 15:09. Ran out of memory on the watch so I couldn't get my splits
Warm-up 2500m row: 10:44.6, 2:08.9/500m
Low Pull test: 1:21/500m
Labels:
CrossFit Endurance
Monday, November 19, 2012
121119
10 Rounds for time of:
15 burpee pull-ups
200m run
Time: 33:22 (2:22, 2:19, 2:52, 2:29, 6:27, 3:23, 3:50, 3:27, 3:11, 2:47). By the looks of things it looks like I did an extra round in the middle. Had to switch to doing the pull-ups on a rope which also slowed down the pace.
Warm-up 2500m row: 10:11.4, 2:02.3/500m
Low Pull test: 1:20/500m
15 burpee pull-ups
200m run
Time: 33:22 (2:22, 2:19, 2:52, 2:29, 6:27, 3:23, 3:50, 3:27, 3:11, 2:47). By the looks of things it looks like I did an extra round in the middle. Had to switch to doing the pull-ups on a rope which also slowed down the pace.
Warm-up 2500m row: 10:11.4, 2:02.3/500m
Low Pull test: 1:20/500m
Labels:
CrossFit
Friday, November 16, 2012
121116
Swim: 1000m @ 85% of 800m TT pace
Time: 36:05
Warm-up 2500m row: 10:22.5, 2:04.5/500m
Low Pull test: 1:21/500m
Time: 36:05
Warm-up 2500m row: 10:22.5, 2:04.5/500m
Low Pull test: 1:21/500m
Labels:
CrossFit Endurance
Thursday, November 15, 2012
121115
For time:
150 Push Ups
*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups.
Time: 14:38. 50 meter runs. Lost track of the number of penalties.
Warm-up 2500m row: 10:19.6, 2:03.9/500m
Low Pull test: 1:22/500m
150 Push Ups
*Every time you fail or stop and rest with your chest on the ground count a penalty. If a penalty is counted, you must imediately sprint 40 yards. Once the penalty is completed go back to performing the 150 push ups.
Time: 14:38. 50 meter runs. Lost track of the number of penalties.
Warm-up 2500m row: 10:19.6, 2:03.9/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Wednesday, November 14, 2012
121114
50-40-30-20-10-5 KBS (55/35)
5-10-20-30-40-50 med ball clean.
Athletes will alternate exercises. As one rep scheme goes up, the other will descend.
Time:28:12 (2:52, 3:13, 3:53, 4:57, 6:25, 6:49). Med ball cleans were painfully slow. Back got really tight on these.
5-10-20-30-40-50 med ball clean.
Athletes will alternate exercises. As one rep scheme goes up, the other will descend.
Time:28:12 (2:52, 3:13, 3:53, 4:57, 6:25, 6:49). Med ball cleans were painfully slow. Back got really tight on these.
Warm-up 2500m row: 10:11.4, 2:02.2/500m
Cool-down 2500m row: 10:58.2, 2:11.6/500m
Low Pull test: 1:21/500m
Cool-down 2500m row: 10:58.2, 2:11.6/500m
Low Pull test: 1:21/500m
Labels:
CrossFit
Monday, November 12, 2012
121112
WOD #45
10 Rounds For Time:
Run 100m
20 Air Squats
Scaled up to 200m. Time: 13:32
Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60
Warm-up 2500m row: 10:26.2, 2:05.2/500m
Cool-down 2500m row: 11:05.3, 2:11.7/500m
Low Pull test: 1:22/500m
10 Rounds For Time:
Run 100m
20 Air Squats
Scaled up to 200m. Time: 13:32
Source: CrossFit Durham Travel WODs
Warm-up 2500m row: 10:26.2, 2:05.2/500m
Cool-down 2500m row: 11:05.3, 2:11.7/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Sunday, November 11, 2012
Saturday, November 10, 2012
Thursday, November 8, 2012
121108
Swim: 800m TT
Time: 25:54
Warm-up 2500m row: 10:32.3, 2:06.4/500m
Low Pull test: 1:21/500m
Time: 25:54
Warm-up 2500m row: 10:32.3, 2:06.4/500m
Low Pull test: 1:21/500m
Labels:
CrossFit Endurance
Wednesday, November 7, 2012
121107
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Time: 35:54 (12:38, 11:59, 11:16)
I was a bit too conservative on the pacing for the squat cleans in the beginning. Splits improved.
Warm-up 2500m row: 10:37.3, 2:07.4/500m
Cool-down 2500m row: 11:16.3, 2:15.2/500m
Low Pull test: 1:21/500m
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Time: 35:54 (12:38, 11:59, 11:16)
I was a bit too conservative on the pacing for the squat cleans in the beginning. Splits improved.
Warm-up 2500m row: 10:37.3, 2:07.4/500m
Cool-down 2500m row: 11:16.3, 2:15.2/500m
Low Pull test: 1:21/500m
Tuesday, November 6, 2012
121106
WOD #72
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m
24 inch box. Time: 11:34
Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60
Warm-up 2500m row: 10:32.5, 2:06.5/500m
Cool-down 2500m row: 11:06.0, 2:13.2/500m
Low Pull test: 1:22/500m
For Time:
100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s
Run 400m
24 inch box. Time: 11:34
Source: CrossFit Durham Travel WODs
Warm-up 2500m row: 10:32.5, 2:06.5/500m
Cool-down 2500m row: 11:06.0, 2:13.2/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Sunday, November 4, 2012
121104
TUESDAY 121030
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Time: 28:56.
Took a nice gouge out of shin, had to tie my shoe in the middle of the third round.
Warm-up 2500m row: 10:47.8, 2:09.5/500m
Cool-down 2500m row: 11:09.2, 2:13.8/500m
Low Pull test: 1:22/500m
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Time: 28:56.
Took a nice gouge out of shin, had to tie my shoe in the middle of the third round.
Warm-up 2500m row: 10:47.8, 2:09.5/500m
Cool-down 2500m row: 11:09.2, 2:13.8/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Saturday, November 3, 2012
121103
CFE STRENGTH & CONDITIONING WOD:
10! (10, 9, 8, 7…3, 2, 1 reps) for time of:
Front Squat 135/95
Push Jerk 135/95
Toes to Bar
Post time to comments.
Did the round of 10 at 135 in about 4:00. I decided to drop to 115 and start over. Time: 23:00
Warm-up 2500m row: 10:34.9, 2:06.9/500m
Cool-down 2500m row: 11:02.4, 2:12.4/500m
Low Pull test: 1:22/500m
10! (10, 9, 8, 7…3, 2, 1 reps) for time of:
Front Squat 135/95
Push Jerk 135/95
Toes to Bar
Post time to comments.
Did the round of 10 at 135 in about 4:00. I decided to drop to 115 and start over. Time: 23:00
Warm-up 2500m row: 10:34.9, 2:06.9/500m
Cool-down 2500m row: 11:02.4, 2:12.4/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
Friday, November 2, 2012
121102
SATURDAY 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Swim. Scaled to five rounds:
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Swim. Scaled to five rounds:
2:56, 3:11, 3:12, 3:20, 3:23
Warm-up 2500m row: 10:19.7, 2:03.9/500m
Low Pull test: 1:22/500m
Warm-up 2500m row: 10:19.7, 2:03.9/500m
Low Pull test: 1:22/500m
Labels:
CrossFit
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