Ben's Running WOD #3:
Stretch out your calves, hips and hammies prior to run
3x 200m Sprint- Rest 1 Minute Between
Rest 5 Minutes
Then Run 1 Mile all out
Then rest 1 Minute
Then 200m sprint
Goal is First and last 200m sprint should be within 5 seconds
I was 0:38, 0:39, 0:41, 7:32, 0:45
My mile should have been faster, there was a major car cluster going on at the stop signs at the intersection of Washington and Hawkins that caused me to have to wait for/run around some cars and add a little distance to the run. Probably not worth much more than about a 15-25 second difference, but hey, I have to make my excuses for being a shitty runner.
Thursday, October 21, 2010
Wednesday, October 20, 2010
Shane: Wednesday 101020
Ben's Running WOD #2:
Time Trial Run 25 Minutes @ 85% rate of perceived exertion (100% would be your all out pace on a 25 minute run)
I did this around the academy. That is a brutal place to run. Made just short of 5K. Did really well up to about the 15 minute point and then, like usual, I fell apart. Did better than my last "distance" run on this same course though, so that is good.
Time Trial Run 25 Minutes @ 85% rate of perceived exertion (100% would be your all out pace on a 25 minute run)
I did this around the academy. That is a brutal place to run. Made just short of 5K. Did really well up to about the 15 minute point and then, like usual, I fell apart. Did better than my last "distance" run on this same course though, so that is good.
Shane: Tuesday 101019
Trying to rest my shoulder as much as possible to get it healed up fast and effectively. It is feeling better, but I am still concerned. Asked Ben to write me a series of running WODs to do for this 3 day set. Here's the first one:
10 Sets of
8 Squats then immediately 100m Hill sprint (do this at your house)
Walk back to start and repeat
Did this on the arroyo over be the house. Found a steep section and stepped off approx 100m. This was a tough workout. Only rest was the walk back each time, other than needing to tighten/re-tie my shoes after #4. Caused my plantar fasciitis to act up, but it is feeling better today. This is already getting frustrating. But I have got to stay smart and let the shoulder heal right.
10 Sets of
8 Squats then immediately 100m Hill sprint (do this at your house)
Walk back to start and repeat
Did this on the arroyo over be the house. Found a steep section and stepped off approx 100m. This was a tough workout. Only rest was the walk back each time, other than needing to tighten/re-tie my shoes after #4. Caused my plantar fasciitis to act up, but it is feeling better today. This is already getting frustrating. But I have got to stay smart and let the shoulder heal right.
Monday, October 18, 2010
Shane: Sunday 101017 & Monday 101018
Rest both days.
Sunday was supposed to be a WOD day, but I did something to my shoulder when I jerked my final OHS from Saturday overhead. Felt a crack or something. It hurt when it happened, but then went away just as quick. Didn't bother me at all during the ring hspu. But in the early evening on Saturday it started feeling tender and has pretty much been downhill from there. I rested it and iced it all day Sunday. Going to rest it more today and hope for the best. Thinking I may sub running WODs on tues-wed-thurs this week in the hopes that my shoulder will be ready for action again by Saturday. We'll see. Injuries happen, but it still sucks. I'm going to take my time and not rush it. It will heal as I can tell it is nothing major, and this will just give me an opportunity to work on my running for a little while.
Sunday was supposed to be a WOD day, but I did something to my shoulder when I jerked my final OHS from Saturday overhead. Felt a crack or something. It hurt when it happened, but then went away just as quick. Didn't bother me at all during the ring hspu. But in the early evening on Saturday it started feeling tender and has pretty much been downhill from there. I rested it and iced it all day Sunday. Going to rest it more today and hope for the best. Thinking I may sub running WODs on tues-wed-thurs this week in the hopes that my shoulder will be ready for action again by Saturday. We'll see. Injuries happen, but it still sucks. I'm going to take my time and not rush it. It will heal as I can tell it is nothing major, and this will just give me an opportunity to work on my running for a little while.
Saturday, October 16, 2010
Shane: Saturday 101016
Saturday 101016
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Feeling much better today. Double unders went well, no headache. Stomach issues feel almost gone. Followed rx'd rules for the CFT, 3 attempts each, nothing inbetween, etc:
Back squat 345-370-380PR
Shoulder Press 150-175-180PR
Deadlift 405-430-435PR
Total 995PR
Then stuck around for today's advanced WOD at the box:
Overhead Squat Series, based on percentages of 1RM. I based it off of 275 which I think is my PR so:
OHS Squat Ladder
10x @ 25% = 70
9x @ 40% = 110
8x @ 50% = 140
7x @ 60% = 165
7x @ 65% = 180
5x @ 70% = 195
4x @ 80% = 220
3x @ 85% = 235
2x @ 90% = 250
1x @ 95% or 100% = 275
All lifts were successful. This was tough.
Rest, then 5 sets of 3 ring hspu. Got all 5 sets unbroken. Good times.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Feeling much better today. Double unders went well, no headache. Stomach issues feel almost gone. Followed rx'd rules for the CFT, 3 attempts each, nothing inbetween, etc:
Back squat 345-370-380PR
Shoulder Press 150-175-180PR
Deadlift 405-430-435PR
Total 995PR
Then stuck around for today's advanced WOD at the box:
Overhead Squat Series, based on percentages of 1RM. I based it off of 275 which I think is my PR so:
OHS Squat Ladder
10x @ 25% = 70
9x @ 40% = 110
8x @ 50% = 140
7x @ 60% = 165
7x @ 65% = 180
5x @ 70% = 195
4x @ 80% = 220
3x @ 85% = 235
2x @ 90% = 250
1x @ 95% or 100% = 275
All lifts were successful. This was tough.
Rest, then 5 sets of 3 ring hspu. Got all 5 sets unbroken. Good times.
Friday, October 15, 2010
Shane: Thursday 101014 & Friday 101015
Thursday 101014
Rest Day
Friday 101015
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
5:15. Was hoping too crush it today. I did better than my 5:58 from back in April. But it was a terrible effort for me, just couldn't get moving. Feel like hell today.
Been having major stomach issues this week. Just feel weak and tired. And to top it all off, I have been doing 100 double unders as part of my warm up, and today I got a splitting headache during the double unders. Literally put me on the floor. Couldn't get past the headache during the WOD. Basically wasted time today. Should have listened to my body and skipped today.
Rest Day
Friday 101015
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
5:15. Was hoping too crush it today. I did better than my 5:58 from back in April. But it was a terrible effort for me, just couldn't get moving. Feel like hell today.
Been having major stomach issues this week. Just feel weak and tired. And to top it all off, I have been doing 100 double unders as part of my warm up, and today I got a splitting headache during the double unders. Literally put me on the floor. Couldn't get past the headache during the WOD. Basically wasted time today. Should have listened to my body and skipped today.
Wednesday, October 13, 2010
Shane: Wednesday 101013
Wednesday 101013
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
16:33
Honestly, not as bad as I expected it to be. Tough, don't get me wrong, and I'm not saying that I could have done it much faster, but yet again I think I let it get it my head too much and I paced too much to early. No muscle up failures. I wouldn't mind doing it again now that I know what it is like and would be better prepared to tackle it and think I would definitely improve.
For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
16:33
Honestly, not as bad as I expected it to be. Tough, don't get me wrong, and I'm not saying that I could have done it much faster, but yet again I think I let it get it my head too much and I paced too much to early. No muscle up failures. I wouldn't mind doing it again now that I know what it is like and would be better prepared to tackle it and think I would definitely improve.
Tuesday, October 12, 2010
Shane: Tuesday 101012
Tuesday 101012
Snatch balance 1-1-1-1-1-1-1
225-245-265PR-275F-245F-245F-245-225-225-225
The 275# felt like it weighed twice as much as the 265#, unreal. For some reason after the 275 failure, I struggled getting back under the bar, commiting and staying in my heels. Cleaned it back up toward the end, but had lost some of the pop and speed I needed to go heavy.
Finished by going for the 15 bodyweight overhead squat random test of fitness. Got it! 15 @ 175#!
Snatch balance 1-1-1-1-1-1-1
225-245-265PR-275F-245F-245F-245-225-225-225
The 275# felt like it weighed twice as much as the 265#, unreal. For some reason after the 275 failure, I struggled getting back under the bar, commiting and staying in my heels. Cleaned it back up toward the end, but had lost some of the pop and speed I needed to go heavy.
Finished by going for the 15 bodyweight overhead squat random test of fitness. Got it! 15 @ 175#!
Monday, October 11, 2010
Shane: Monday 101011
Monday 101011
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
This was ROUGH. Scores in order: 7-16-7-8-10. This lowest number scoring system kills me. I generally have several very high scoring intervals and then 1 or 2 intervals toward the end that I blow up. A total rep scoring sytems would be better in my opinion!!
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
This was ROUGH. Scores in order: 7-16-7-8-10. This lowest number scoring system kills me. I generally have several very high scoring intervals and then 1 or 2 intervals toward the end that I blow up. A total rep scoring sytems would be better in my opinion!!
Shane: Saturday 101009 & Sunday 101010
Saturday 101009
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
6:49
Sunday 101010
Rest Day
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
6:49
Sunday 101010
Rest Day
Subscribe to:
Posts (Atom)
Posts
