WE080514 (2)
Tonight I'm gonna go off the RX (Today's WOD is 7 sets of 1 rep deadlifts).
I'm gonna do a workout I really enjoyed in February.
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
I will do bar dips, 3:1, instead of ring dips as I will have no rings available to use. I need to go buy a pair.
20080514
A New FRAN PR!
WE080514
Last night, 080513, I did FRAN...
21-15-9 reps
95lb thruster
Pullups
Not only did I PR, I PR'ed by ALOT! My previous PR for Fran was 4:21...now..
4:06!!!
Last night, 080513, I did FRAN...
21-15-9 reps
95lb thruster
Pullups
Not only did I PR, I PR'ed by ALOT! My previous PR for Fran was 4:21...now..
4:06!!!
20080508
Tempo Speed
WE080507
Run 4 x 800, choice of rest periods
I used 2 minute rests. My splits were:
314, 310, 304, 301
Total time - 12:29, average pace 6:14.5
Run 4 x 800, choice of rest periods
I used 2 minute rests. My splits were:
314, 310, 304, 301
Total time - 12:29, average pace 6:14.5
Back To Business!
TU080506
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
I decided to do a modified version of this workout. No rings at my gym so I did 3:1 on the dips, and I can't clean 135 pounds 21 times, so I brought that down to 105. So...
Results:
21-15-9 reps of 105# cleans
63-45-27 bar dips
Time - 11:42
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
I decided to do a modified version of this workout. No rings at my gym so I did 3:1 on the dips, and I can't clean 135 pounds 21 times, so I brought that down to 105. So...
Results:
21-15-9 reps of 105# cleans
63-45-27 bar dips
Time - 11:42
20080430
Fran For 20 Minutes!
WE080430
So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.
As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups
OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.
So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline
So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.
As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups
OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.
So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline
20080429
Whoever Wins The Run...
...wins the race.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
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