row for 35 minutes
Every 5 minutes, stop and perform 10 deadlifts, 225 lbs.
7392 meters. 29:55, 2:01.4/500m
151203: 6924 meters.
Challenge Meters:
48,801m
Warm-up 10 minute row: 2406m, 2:04.6/500m
Cool-down 10 minute row: 2360m, 2:07.1/500m
Tuesday, November 29, 2016
Sunday, November 27, 2016
161127
Row: 7,171m, 30:03.0, 2:05.7/500m
Row: 3,021m, 13:15.0, 2:11.5/500m
Challenge Meters:
36,643m
Row: 3,021m, 13:15.0, 2:11.5/500m
Challenge Meters:
36,643m
Labels:
Concept 2 Marathon
Saturday, November 26, 2016
161126
row for 35 minutes
Every 5 minutes, stop and perform 15 push-ups
7549m, 1:58.7/500m
151202: 7232m
Challenge Meters:
26,451m
Warm-up 10 minute row: 2402m, 2:04.9/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
Every 5 minutes, stop and perform 15 push-ups
7549m, 1:58.7/500m
151202: 7232m
Challenge Meters:
26,451m
Warm-up 10 minute row: 2402m, 2:04.9/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m
Labels:
Concept 2 Marathon,
CrossFit
Friday, November 25, 2016
161125
Row:
14,156m,
Time: 1:00:05.0, 2:07.3/500m
Challenge Meters:
14,156m
14,156m,
Time: 1:00:05.0, 2:07.3/500m
Challenge Meters:
14,156m
Labels:
Concept 2 Marathon
Wednesday, November 23, 2016
161123
Tuesday 161122
"Hollywood"
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
scaled to:
Run 2 km
22 wall-ball shots, 20-lb. ball
22 pull-ups
22 ring-dips
22 wall-ball shots, 20-lb. ball
22 power cleans, 155-lb.
22 wall-ball shots, 20-lb. ball
Run 2 km
Time: 33:09
Warm-up 10 minute row: 2366m, 2:06.8/500m
"Hollywood"
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
scaled to:
Run 2 km
22 wall-ball shots, 20-lb. ball
22 pull-ups
22 ring-dips
22 wall-ball shots, 20-lb. ball
22 power cleans, 155-lb.
22 wall-ball shots, 20-lb. ball
Run 2 km
Time: 33:09
Warm-up 10 minute row: 2366m, 2:06.8/500m
Sunday, November 20, 2016
161120
Friday 161118
"Daniel"
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Time: 18:45
Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2252m, 2:13.1/500m
"Daniel"
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Time: 18:45
Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2252m, 2:13.1/500m
Saturday, November 19, 2016
161119
Thursday 161117
For time:
150 burpees
These are from completely prone to jumping and touching an object eight inches above maximum reach.
Time: 17:53
Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2297m, 2:10.6/500m
150 burpees
These are from completely prone to jumping and touching an object eight inches above maximum reach.
Time: 17:53
Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2297m, 2:10.6/500m
Labels:
CrossFit
Thursday, November 17, 2016
161117
Wednesday 161116
"Nukes"
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.
Scaled weight to: 262.5/172.5/102.5
Reps: 11/9/19, did not keep track of run times.
Warm-up 10 minute row: 2354m, 2:07.4/500m
"Nukes"
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.
Scaled weight to: 262.5/172.5/102.5
Reps: 11/9/19, did not keep track of run times.
Warm-up 10 minute row: 2354m, 2:07.4/500m
Monday, November 14, 2016
161114
Sunday 161113
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
172.5 lb front squats. Lay to stand rope climb, 4 reps
Completed 10 minutes + 4 lay to stand rope climbs + 4 front squats.
Warm-up 10 minute row: 2476m, 2:01.1/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
172.5 lb front squats. Lay to stand rope climb, 4 reps
Completed 10 minutes + 4 lay to stand rope climbs + 4 front squats.
Warm-up 10 minute row: 2476m, 2:01.1/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m
Labels:
CrossFit
Sunday, November 13, 2016
Thursday, November 10, 2016
161110
Thursday 161110
4 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 20-lb. weight vest.
Time: 18:57 (4:00, 4:23, 5:12, 5:21)
Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m
4 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 20-lb. weight vest.
Time: 18:57 (4:00, 4:23, 5:12, 5:21)
Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m
Labels:
CrossFit
Wednesday, November 9, 2016
161109
5 rounds for time of:
10 Russian KB Swings 1.5 pood
Dip 2 reps
15 Russian KB Swings 1.5 pood
Dip 3 reps
25 Russian KB Swings 1.5 pood
Dip 5 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
Time: 33:43 (3:43, 3:55, 4:23, 4:40, 5:01)
140306: 34:12 (3:36, 3:51, 4:23, 5:08, 5:10)
140207: 34:34
140109: 37:49
Warm-up 10 minute row: 2329m, 2:08.8/500m
10 Russian KB Swings 1.5 pood
Dip 2 reps
15 Russian KB Swings 1.5 pood
Dip 3 reps
25 Russian KB Swings 1.5 pood
Dip 5 reps
50 Russian KB Swings 1.5 pood
Rest 3:00 between rounds
Time: 33:43 (3:43, 3:55, 4:23, 4:40, 5:01)
140306: 34:12 (3:36, 3:51, 4:23, 5:08, 5:10)
140207: 34:34
140109: 37:49
Warm-up 10 minute row: 2329m, 2:08.8/500m
Labels:
CrossFit
Monday, November 7, 2016
Saturday, November 5, 2016
Friday, November 4, 2016
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