Monday, September 30, 2013

Friday 10.4.13

Jon Pera.

2014 REGIONAL ATHLETES
1.  Pulls
5 x 5 Glute Ham Raises - weighted if possible.

2.  Odd Objects/Movements
"Lipson Test"
400m Sled Drag for time, bodyweight

3.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

5.  Row/Core
5 RFT:
300m Row
1 minute Plank

2014 OPEN ATHLETES
1.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

2.  Skills
5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning.  Think, active shoulders and straight line - heels to hands

64 comments:

  1. Where can I learn more about proper technique for a sled drag? Is it dragging a sled while walking forward (sled attached to waist) or backwards (facing the sled)? Should I walk or try to run? Thanks for any pointers, as I'm inexperienced with sleds.

    ReplyDelete
    Replies
    1. The answer is yes. Seriously, I would try all the things you suggested. For me it is moving at a steady pace between walking and jogging, sometimes your primary movers for the forward drag will fatigue and for something like a 400 m drag you may want to switch it up and pull backwards.

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  2. Replies
    1. Run 400m every 3 minutes. So sprint, then rest the remainder of the 3 minutes.

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  3. Replies
    1. Sorry im confuse..on the third minute? Meaning what. Can u explain me the metcon please

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    2. Start the clock (0:00), complete 400m run, say it takes you 1:30 rest til the clock says (3:00) then run another 400m, if you finish at 4:45 rest until 6:00

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  4. Basically every 3 minutes you will complete a 400m run, rest remainder of 3 minutes and begin again

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  5. Good day, everyone!

    1) Had to run on treadmill, so it was easy to control speed. Results:
    1 - 1:30
    2 - 1:30
    3 - 1.24
    4 - 1:30
    5 - 1:30
    6 - 1:27
    7 - 1:12 (20 km/h), it was hard to switch feet :)

    2) done

    3) Also did close grip bench press 5x5 200lbs

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    Replies
    1. Stas, I like your attitude man. Keep up the good work.

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    2. Thank you, Jeremy. I try to do my best.

      Delete
  6. 1. Pulls
    5 x 5 Glute Ham Raises- It was either go to the gym with the GHD or the sled, I chose sled

    2. Odd Objects/Movements- Sled would only hold 180, slightly less than 400 Meters because I had to cut some corners on the 400 route. 7:59

    3. Metcon
    7 x 400m Run, OT3M- 1:35, 1:32, 1:32, 1:33, 1:33, 1:32, 1:29

    5. Row/Core
    5 RFT- 11:52

    ReplyDelete
  7. Reg:

    Glute Ham Raises- done with arms overhead

    Lipson test- 14:45. Killed me.

    Skipped the run do to inability to walk.

    Rowed about 300m and called it quits. I hate the Lipson test.

    ReplyDelete
  8. Reg:

    I believe the results of today are a clear indicator of overtraining...I can't get in Saturday, so I opted to work out with a regular class on Wednesday....now it has been five days straight and it was all legs every day....legs ready for a two day break for sure.

    1. GHR's tried a few sets with arms overhead instead of tucked in, definitely getting better at this movement, but no weight just yet.

    2. Lipson Test: 11:01, did it in 8:37 a few weeks ago, obviously my legs are in need of rest.

    3. waited around a while, then tried to row a bit....just wasn't happening.

    4. Again, no way after this long week.

    I learned (again) today that rest days are extremely important to continue to perform at a high level. Even a simple 5:00 WOD on a rest day is enough to really throw a wrench in progress.

    See you guys next week!

    ReplyDelete
    Replies
    1. Smart dude, rest is important. See you next week.

      Delete
  9. This comment has been removed by the author.

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  10. Ghr with 20# vest
    8:08 on sled. that was hard
    1:27,1:24,1:20,1:17,1:18,1:15,1:19 really working on pose running. technique got better each run which reflects in times
    10:53 on row/plank
    my engine was and still is a big weakness of mine. def felt better today though. thanks Ben for all the erg time

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  11. 1) done
    2) 21:33 (185 added to a 104# rogue dog sled)
    3) 1:51/1:41/1:39/1:39/1:39/1:39/1:38
    4) 12 mins

    Good day of training.

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  12. 1) done

    2) 11:40 (slower than last time, legs are smoked from yesterday)

    3) 1:28/1:26/1:25/1:22/1:23/1:24/1:23

    4) 12:45

    ReplyDelete
  13. Open:

    It was raining earlier here in PI so I did 6x400m row 2 mins rest in between.

    1:46.1
    1:50.3
    1:49.6
    1:50.3
    1:48.3
    1:46.9

    2) Done

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  14. Open:

    1:47
    1:34
    1:30
    2:10
    2:14
    2:02
    2:09

    ReplyDelete
  15. Open
    1. 1:23,1:24,1:24,1:24,1:24,1:26,1:24
    2. Done

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  16. 1. NO GHD at home, so did a 5x5 of Deads. 345 Across.

    2. No sled at home, so hit some bench press.

    3. Made up the gymastic stuff from yesterday.

    4. The running was awful for me. I can't workout on saturdays due to my job, so I have been missing the running, but my slowest was 1:54 and my fastest was 1:33. WIll definitely be subbing out some of my air dyne and rowing and doing some extra curricular running now.

    5. 6:31. Done with .3 miles on an airdyne, no rower at home.

    ReplyDelete
    Replies
    1. Also, I know bench press isn't anything like a sled pull, but my quads are still toast from the Lurong wod I had to do yesterday.

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  17. Open:

    1.) 1:09, 1:17, 1:19, 1:22, 1:22, 1:27, 1:18

    2.) Done

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  18. Open
    Chaw 1:12, 1:15, 1:19, 1:18, 1:19, 1:13
    Me 1:10, 1:15, 1:19, 1:20, 1:22, 1:20

    2. Done

    Lipson Test
    Chaw 8:41 (180lb)- forward whole way
    Me 8:01 (200lb)- forward whole way

    ReplyDelete
  19. Open

    Ran with Burnes, awesome to have a training buddy for this one he is a great runner! Needs to give himself more credit.

    Times : 1:07, 1:03, 1:07, 1:09, 1:10, 1:14, 1:08

    2.) Done...squeezed tight like I was blocking entry;)

    ReplyDelete
    Replies
    1. Thanks brother, you are fast. Thanks for having me!

      Delete
  20. 1)
    1:33, 1:32, 1:32, 1:32, 1:33, 1:33, 1:29

    2) done

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  21. Open/Masters 43

    1. 1:36, 1:36. 1:38, 1:34, 1:33, 1:27

    2. Done

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  22. Open -

    I did 400m rows because I've been trying to work a knot/cramp out of my calf muscle for a few days. It's finally feeling decent after multiple foam roll and stretching sessions per day.

    1:20.6
    1:20.6
    1:21.5
    1:21.5
    1:24.5

    Stopped there. I was happy with my pace on the first 4 rounds but then I really hit the wall and fell off in the 5th. Probably a little too aggressive for a 7 round workout. I'm still learning when it comes to pacing. I was also out of time and my glutes were on fire! Will do handstand work later.

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  23. OPEN

    1. 1:34 (PR), 1:38, 1:38, 1:43,1:51, 1:49, 1:52
    2. Done

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  24. OPEN
    1. 1:07 (PR), 1:16, 1:22, 1:22, 1:23, 1:25, 1:16
    2. Did 30 sec. on, 30 sec. off X 5 with barrier in front and behind trying to work freestanding.

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  25. Open
    1) 1:08 - 1:17 - 1:20 - 1:20 - 1:23 - 1:23 - 1:24

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  26. 1) done

    2) lipson test 5:12

    3) 1:45 - 1:37 - 1:34 - 1:40 - 1:42 - 1:36 - 1:36

    4) 12 min

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  27. Open
    1) 1:38 - 1:36 - 1:41 - 1:36 - 1:43 - 1:34 -1:32

    ReplyDelete
  28. Open:
    1. 1:17/1:27/1:32/1:34/1:37/1:37/1:25- done on a track, fight to stay below 1:40
    2. Prep for a comp hspu/bench/air dyne
    3. 5 rds- 300 m row / 1 min plank- 12:03(messed too long w monitor after 1st rd, all row done under 1:44)

    ReplyDelete
  29. Open
    1) 1:11,1:07,1:05,1:12,1:13,1:18,1:14
    2) Done
    WOD'd w/ Jon @ Small Town CF, thanks for being my rabbit, so fast!

    ReplyDelete
  30. Open
    1) 1:09/1:15/1:19/1:23/1:27/1:24/1:17
    2) Did a comp wod
    3) 5 rds - 300m row & 1 min plank: 12:35

    ReplyDelete
  31. open:

    1. 1:27, 1:30, 1:31, 1:31, 1:33, 1:36, 1:31

    Happy with my consistency. my usual times would have ranged from 1:15 to 1:45.

    2. done

    ReplyDelete
  32. Open

    1:34, 1:39, 1:32, 1:40, 1:40, 1:50, 1:40
    Did this on the road with iPhone GPS. Back didn't hurt today, mobility has been helping.

    ReplyDelete
  33. Open/masters 47

    1) 7x400 done. I think I ran further than 400 on each as I did it on a running trail near my house. All times were between 1:30 and 1:50. I stepped it off afterwards and it was about 490 yards.

    2) done.

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  34. 1. 10#,15#,20#,20#,25#
    2. lipson test- 14:05 with 220# sled.
    3. done, fastest was :1:09 slowest was 1:37
    4. metcon- 11:20

    ReplyDelete
  35. Open
    1. 400m Run - 1:20 / 1:19 / 1:20 / 1:20 / 1:20 / 1:21 / 1:23
    2. Handstand Holds - no problem

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  36. Did yesterday's Open session and posted results there.

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  37. Open
    My goal was to complete all 7 400s under 1:30 which I accomplished so I was stoked about that

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  38. Open Program
    1) 1:18, 1:19, 1:20, 1:23, 1:28, 1:29, 1:20 - 9:37 total - surprised myself with my pace here. Need to translate this more to running in metcons.
    2) done

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  39. 1-unweighted
    2-5:41 at #138
    3-1:35,1:30,1:31,1:32,1:30,1:30,1:29
    4-12:26

    ReplyDelete
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  41. 1) GHR - all with 25 lb plate
    2) Lipson - 9:42 - almost 2:00 min improvement
    3) 400s - all avg about 1:40
    4) Metcon - 12:32 - rough

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  42. Open
    1. 1:269, 1:34, 1:40, 1:45, 1:53, 2:03, 1:59. Running is a huge goat.

    ReplyDelete
  43. Kept it pretty close to 1:20-1:25 on all.
    Done

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  44. Open master: 1:24, 1:31, 1:46, 1:46, 1:39, 1:50.

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  45. Didn't have a ton of time today.
    Only did Glute Ham Raises (No wt, 15, 15, 25, 35)
    Lipson Test 8:33 with 185# almost a 1 min PR!

    ReplyDelete
  46. Open
    1. 1:31, 1:30, 1:29, 1:30, 1:31, 1:33, 1:32
    2. Done.

    ReplyDelete
  47. 1. Done
    2.No sled, future investment
    3.1:44, 1:40, 1:41, 1:44,1:44,1:46,1:39 nasty hill outside the gym sucks to run up.
    4.13:30

    ReplyDelete
  48. Regionals:

    1) Pulls: Done. No weight this time, worked better form.

    2) Odd Objects: 6:25 --- Almost a 3 minute PR!

    3) Metcon: 1:41/1:36/1:30/1:26/1:24/1:22/1:19

    4) Row/Core: 12:15

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  49. 1. Pulls - 5 x 5 Glute Ham Raises - no GHD so did natural raises with partner. Ouch.

    2. Odd Objects/Movements "Lipson Test" - NA (raining)
    Worked on OHS instead. 10 min EMOM 95# 7 per min

    3. Metcon: 7 x 400m Run, OT3M - 1:25, 1:30, 1:30, 1:38, 1:38, 1:46, 1:38

    4. Row/Core: 12:33

    ReplyDelete