Wednesday, February 20, 2013

Thursday 2.21.13


1.  Run
800m Run for time

2.  Dead Lift
5 sets of 5, climbing
post scores for all five sets

3.  For time:
1000m Row
20 Deads, 275/185
100 Squats

4.  Run
800m Run for time

5.  L-sit 
Reverse Tabata.


"Stick to the basics and when you feel you've mastered them it's time 
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg Glassman

52 comments:

  1. My legs screamed when I read this.

    ReplyDelete
  2. 1. 3:02..really slow :(
    2. 275-315,355,375,395...form felt good on these. No strains or tweaks.
    3. 8:09...yikes! Quads felt jello-e
    4. 5 min rest- 3:22, legs didnt want to cooperate

    ReplyDelete
  3. 1 - 3:25 (my course has 20m of elevation change, it's an ass-kicker)

    2 - 305, 325, was running short on time so stopped.

    3 - No rower so I subbed 100 x 70# Russian KB Swings which took longer than a row for sure. Had to break the deads into 4x5. Longest set of squats ever.

    13:31 and just a total disaster.

    4 - no time, had to take over daddy duty

    5 - done. Did them all with one leg perfectly extended and one leg tucked.

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  4. 1. 3:01 not a legit 800 time. Course distance estimated. Probably somewhere close
    2. 315,365,395,415,425
    3. 7:29 cycle time of squats slowed me down. Trying to be super strict at the top in straightening legs and opening hips. Need to work on cycle time holding standard
    4. 3:24 felt like the fifth round of Eva
    5. Done on rings. Check. Definitely not up to par for games standards. Legs bent and below 90 but I got throu all rounds
    6. 10 mins easy airdyne

    Too funny. I had it in my head that the metcon weight was 315. Saw that it was 275 right before I started and was ready to just do 315. Stopped and thought about it for a sec and just decided to go with what Ben programmed. "he knows what he's doing -he must be looking for a different stimulus. Whatever I'll just do 275." picked up the barbell right after getting off the rower and it felt like 2000 pounds. Got em straight but the first few reps were a battle. Had a good laugh out loud to myself on that one. You win again, Bergeron.


    Wow great training day. Wanted to go into CFNE but decided to train at home so I could have breakfast with the kiddos. See you guys tomorrah!

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  5. 1. 3:02

    2. 315-335-355-375-400

    3. 8:38

    4. Skipped... Rained out.

    5. Done

    ReplyDelete
  6. Had to do 500m rows for running, it was raining too bad this morning for runs.

    1. 1:41 on 500m row

    2. 315/335/355/375/405

    3. 9:40 w/ 245#
    Going to start prioritizing intensity.

    4. and 5. after school

    ReplyDelete
    Replies
    1. I need to jump on the "prioritize intensity" train. Damn you, ego!

      Delete
  7. 1. 3:05
    2. 315,335,365,405(new 5rm), 415(new 5rm)
    3. 7:34
    4. 3:18
    5. Done. I hate these. New post workout practice.

    ReplyDelete
    Replies
    1. The place I ran was up hill kinda, but this is a faster 800 for me so suck it uphill. Hahaha

      Delete
  8. 1. 2.0 Incline 10.0 Speed Time: 3:01
    2. 315, 315, 320, 325, 335
    3. 3min ME DU- 130, Ropes too short now I think, I can't seem to get the length right. Time: 8:03
    4. 3:01
    5. Done

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  9. 1. Done but only have the splits, apparently I dont know how to work a watch to record total time? Time around 4:00
    2. Lower backs a wreck. Worked on toes-to-bar 10x6, almost all unbroken, excited to finally kill that weakness!
    3. 9:27 155#
    4. Around 4 again
    5. Forgot.

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  10. @ Kyle McD. Nasty little 800 times. with back to back repeats something tells me you got more in you.

    ReplyDelete
    Replies
    1. Thanks James, it was my first time with the 2.0 incline so I was just testing it first round. Second round I gave it 100%.

      Delete
  11. 1. 2:32
    2. 315, 335, 355PR, 375PR, 405PR
    3. 8:19Rx
    4. 2:45
    5. Complete. Sloppy

    ReplyDelete
    Replies
    1. Yikes!! That's a damn fast run man. Good stuff.

      Delete
    2. Ya, sounds like a good day! Did you get like a 60# PR on your 5RM deadlift?!

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    3. It had been a long time since I went for a 5RM. So, a huge PR for me. Thank you for the compliments on the run.

      Delete
  12. No run knee is still weird for impact
    5x5 -315 355 385 405 415
    Wod 7:53
    L sits check

    ReplyDelete
    Replies
    1. Just realized I was using a 55# bar so I did the wod with 285

      Delete
  13. 1) 3:15 (PR)
    2) 315,365,385,405,425 (PR)
    3) 7:22
    4) 3:27
    5) dun, easier than last time

    ReplyDelete
  14. 1.) 2:19

    2.) 315,345,375,405,425(PR)

    3.) Back was torched so skipped WOD and did ME pull-up, 59 reps couldn't hang on for 60.

    4.) 2:11

    5.) check

    ReplyDelete
  15. 1. Skipped

    2. 285#, 295#, 305#, 315#, 305#

    3. 10:29 (hand release deadlifts)

    4. 2:54 (only about a 760m distance)

    5. Success this time on the dumbbells.

    ReplyDelete
  16. 1. 3:07
    2. 225-275-295.. Stopped there. Back is not quite ready for heavy deads yet.
    3. 11:31
    4. 3:40. Legs jello
    5. Done

    ReplyDelete
  17. No rower so I subbed 100 sdhps with 45 lb barbell

    ReplyDelete
  18. M / 5'8 / 165#

    1. 800m run= 2:23
    2. 315, 345, 375, 405, 420#
    3. 7:26 RXd
    4. 800m run= 2:48
    5. Done

    *both 800n runs were uphill both ways in the snow. Barefoot.

    ReplyDelete
    Replies
    1. While carrying a wouldn't baby elephant. Haha beast

      Delete
    2. I now have frostbite. LA is somewhat artic

      Delete
  19. 1. 2:44 (800m give or take)
    2. 385, 415, 445, 460, 475(PR)
    3. 7:39 RX
    4. 2:49 (same track)
    5. Completed

    M/25/5'6"/177/Southeast

    ReplyDelete
  20. 1. 2:43
    2. 385# across
    3. 9:38
    4. 3:05
    5. Check

    ReplyDelete
  21. 1. 2:42 been a while since I ran.

    2. 315-375-385-405-450 Outlaws theory is right on the deads.

    3. 6:55rx...... Yes!!!! I finally beat Taylor.

    4. Cramped up

    5. Done.

    ReplyDelete
    Replies
    1. Seems that you beat us all! Good job buddy! I'll try not to let it happen again :) lol

      Delete
    2. That doing a lot of cleans will up your dead lifts without doing dead lifts directly.

      Delete
    3. Long story short, we don't need to focus on these static movements for our numbers to increase. Obviously, Ben knows the theory because he programs these explosive movements (oly lifts) and therefore those movements translates into higher numbers for deads, etc.

      Taylor, I'm lucky if I can get 1 of 100

      Delete
  22. 1. 2:34
    2. 315,345,375,405*3 huge goat
    3. 8:09 rxd
    4. 2:39
    5. Done

    ReplyDelete
  23. First 800M Run: 3:33 (I think that our 800m is a little over 800m...)
    2. Did our box's WOD
    4RFT (75lbs)
    12 SDHP
    9 Power Cleans
    6 Front Squats
    3 Thrusters
    6:36 -- Felt slow because my quads are still on fire. But there wasn't time allowed in the schedule for me to do the WOD today.
    3. Then, I tried to do deadlifts. Felt really heavy...
    205-210-215-220-220
    4. 800M Run: 3:40
    5. Done - not that well, but done. I think they are getting better, but not by much lol

    ReplyDelete
  24. 1. 3:04
    2. 245/285/335/365/385
    3. 9:51 Rx
    4. 3:40
    5. Done

    ReplyDelete
  25. 1. 3:24 couldn't breath in cold air
    2. 275/315/335/355/375 (tied pr)
    3. 7:40 Rx (275)
    4. skipped
    5. done on paralettes boy these are MUCH easier than rings

    ReplyDelete
  26. 1. 2:15

    2. 275,325,345,365...Never done a 5RM before

    3. 8:26 RX....DAMN

    4. 2:04

    5. All sets done unbroken

    ReplyDelete
  27. 1-3:10
    2-315/345/365/385/405
    3-7:52 rx
    4-3:30
    5-done on rings

    ReplyDelete
  28. 1) 2:19 ( think my800 may be a bit short)
    2) 275-315-385-405-425
    3) 7:30rx
    4) jogged it with tony to make sure i ran to the right spot on the first one.much slower pace @ 3:15
    5) owch

    ReplyDelete
  29. 1) 3:02 pr
    2)263-273-283-293-300
    3)7:51 Rx
    4) 3:16
    5)Done (parallettes)

    ReplyDelete
  30. 1. 2:28
    2. 315-355-375-405F-385F No Excuse jumped too high :/
    3: 8:13RX
    4: 2:46
    5: Done

    My Legs feel great :P

    ReplyDelete
  31. Back into the swing of things today, finally feel like I am getting my muscles back in shape properly for this type of training. WOD on Tuesday was an utter disaster.

    1.) 2:46, Big PR, didn't see this coming.
    2.) 475, 485, 500, 515, 525
    3.) 7:30, broke up deadlifts into two sets of 10. Row was completed in 3:28.
    4.) 3:11, better than I expected.
    5.) I have gotten seriously terrible at these. Never used to be stellar, but wow. Had to do this with a good amount of knee bend.

    BTW, our 800 is actually through a Dinosaur santuary, more specifically Velociraptors that we purposely don't feed on days we run 800's. Also, half of it is actually underwater.

    ReplyDelete
  32. 1. 3 mins airdyne for calories:54
    2. DL 5 rep: 315, 345, 365, 385, 405
    3. 8:12
    4. 3 mins airdyne for calories: 50
    5. DNF

    ReplyDelete
  33. 800m 3:05
    Deadlifts 275,315,365,385
    WOD 9:01 gross
    800m 3:36
    L Shits

    ReplyDelete
  34. 800m 2:42
    Deadlifts 315,355,385,405,415
    WOD 8:30
    800m 2:53
    L Sits

    ReplyDelete