Saturday, 25 June 2011

Running

W/U:
800m jog

2 x 800m (3:27) w/ 400m Rest

C/D:
400m jog

Foot started to get sore so I called it.

Saturday, 11 June 2011

Time Trial - 800 meters

Time: 2:43 (0:39, 1:19, 2:03, 2:43)

Intervals: 3 x 1200m @ 5k pace

5:23, 5:30, 5:16

CrossFit - 31Mar09

Strength:
Deadlift - 405 x 1 (PR!!!)

Deadlift - 305 x 15 (PR!)

Running:
800m x 1 - 2:55

CrossFit - 27Jun (am)

Warm-up:
- Jump Rope 1:30
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups

WOD:
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbed a 55-lbs dumbell for the swings and the runs were done on at treadmill at a 1% incline. Otherwise, as Rx'd. This was a major kick in the ass. Nothing was easy except the first 800m and set of DB swings, everything else just plain old sucked.

Time: 32:48

CrossFit - 1Apr (pm)

Here's the video from yesterday's "Fran"



Run 4 x 800-meters

Rest as much as need between runs.

I decided that I wanted to focus more on speed for this workout, so chose 5:00 of rest between runs. If I wanted the workout to be more endurance based, I would've done shorter rests and slower intervals - probably a 1:1 work-to-rest ratio.

1) 2:40 (ooops, I was shooting for 2:50)
2) 2:42
3) 2:49
4) 2:58 (OUCH!)

CrossFit -24Feb (pm)

"Eva"

Five rounds for time of:
- Run 800 meters
- 2 pood Kettlebell swing, 30 reps (Subbed 70-lbs DB)
- 30 Pull-ups

How appropriate, Helen on steroids...

This was pretty brutal. I broke the DB swings and pull-ups into sets of 15, which was awesome for the pull-ups - I think "Lynne" was a mental breakthrough for me on the pull-ups.

Total Time: 46:11

CrossFit - 20Dec

Yesterday's WOD, "Badger" is in memory of Navy SEAL Chief Petty Officer Mark Carter, who was KIA in Iraq last week. Fair winds and following seas brother, HOOYAH!

3 Rounds for time:
- 30 Cleans, 95-lbs
- 30 Pull-ups
- Run 800-meters

I set a pacing goal of 6 Cleans/min and 6 Pull-ups/min to try to not completely drive my body into O2 debt too soon. I stayed on pace until the last round of Cleans...where I fell apart. Everything else was pretty good considering the difficulty of this workout. 800m runs were 3:13, 3:28, and 3:30.

Total Time: 38:20

CrossFit - 4Dec (am)

Did yesterday's WOD, "Michael"

3 Rounds
- Run 800m
- 50 Back Extensions
- 50 Sit-ups

I tried to pace my first run down a bit to minimize the O2 debt later on, but my first 800m was 3:02, and that felt really easy. I did the first set of Back Ext. straight through, and all the sit-ups straight through. Second and third sets were both: run in 3:09, Back Ext split 30/20, and the sit-ups straight through. It feels good to be back to normal; I just need to try NOT to go overboard so much this time around and take more rest days.

Time: 19:19 (PR)

"Michael" - 19Sept (pm)

3 rounds:

- Run 800m
- 50 Back Extensions
- 50 Situps

First 800 was in 2:48, 2nd was in 3:00, 3rd was 3:05. Not too bad. Broke the Back Ext. up into 30/25 for all 3 sets; the situps were done straight through.

Total Time: 21:06

18Sept (pm)

Today's WOD was supposed to be

- Row 2km
- 50 Wall Ball Shots, 20-lbs
- Row 1km
- 35 Wall Ball Shots, 20-lbs
- Row 500m
- 25 Wall Ball Shots, 20-lbs

However, since we don't have rowers here, nor do we have 20-lbs medicine balls, we ended up subbing 400m of running for every 500m of rowing (about equivalent times), and we used a 25-lbs medicine ball (ouch!).

My 1st mile was 6:05, my 800m run was 3-flat, and the last 1/4 mile was 1:31. 6 min/mile pace the whole way, exactly my goal.

Total Time: 20:06