Strength
5-5-5-5-5 Floor Press or Dumbbell Bench Press
WOD
4 rounds of run 400m, rest 3 minutes
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
5-5-5-5-5 Floor Press or Dumbbell Bench Press
WOD
4 rounds of run 400m, rest 3 minutes
Runs: 78s ,73s ,76s ,78s. I miss the days that I could run a sub 60s 400. long long gone.
this should be fun with the telephone pole of death and the demotivating speed bump turn around
Kyle and Gretchen, you might appreciate Tuesday’s video. Great commentary by Landon.
http://www.coloradospringscrossfit.com/
Congrats on being famous. This is the box I am training at this summer. Hope all is well!
haha, my failure is ingrained on the internet, forever.
Haha that’s awesome. Landon’s commentary is by far the best part of this video
BP: up to 35#’s,
WOD: 2.24, 2.12, 2.09, 2.02
Press: DB’s up to 20#
WOD: 1:53 / 1:53 / 1:52 / 1:46
Floor press: 89, 99, 99, 99, 99
WOD: 1:38, 1:37, 1:37, 1:37
usual speed bump run – not true 400
DB Press: 30s and 35s
WOD: 1:32, 1:32, 1:36, 1:36
note to self…working out with a head cold is a poor choice.
DB Press: 25, 30, 30, 35, 35
WOD: 1:37, 1:41, 1:56 (tried to avoid car so ran in grass but fell in hole so i tripped; but not because of the telephone pole of death), 1:51
DB Press: 15 x 2, 20 x 3
WOD: 1:40, 1:45, 1:50, 1:54
DB: 20 x 2, 25, 30 x 2
WOD: 1:50 x 2, 1:49, 1:42
team amanda w/ gretch: 16:11 and i missed more snatches than i made
wod (true 400): 68, 71, 74, 73
3 x 10 55 # db press
1:20, 1:23, 1:29, 1:29 (true 400)
FP: 35, 45, 50, 55×2
WOD: 1:34, 1:41, 1:45, 1:43 (we ran the “real” 400m)
dumbbell press: 20 x 2, 25 x 3
Figured I shouldn’t do the 400s because I already had to do 6 miles with 6 accelerations with my cross country girls this morning.
DB Bp 5 sets of 7 at 55lbs. Last set was a 5+ and got 16
82, 77, 79, 83 (exactly 400 meters but still had to make the u turn on the street)
Floor Press: 111 x 5
400s: 1:22, 1:20, 1:24, 1:34(cramped)
Floor Press: 45, 50, 55×3
WOD: 1:20, 1:26, 1:29, 1:29 (true 400)
question….what is the “true” 400m mark?
Kyle measured a more accurate 400m run that went from the telephone pole to just past the speed bump to avoid wiping on on the 90 degree turn in the rain. Our usual “speed bump and back” is a little over 400m if you run from the garage door.
DB: 35, 40, 45, 45, 45 x5
WOD: 1:35, 1:26: 1:29, 1:36 row machine
BP: 111,133×2, 155
WOD: 69, 74, 76, 73
Floor Press: 65, 65, 75, 75 75#
WOD: 1:29, 1:31, 1:34, 1:34 (89,91,94,94) to “True 400m”
FP: 99×2, 104, 111×2
Runs: 1:46 (oops ran too far), 1:27, 1:39, 1:37
DB Press: 15×2, 20×3
WOD: 1:52, 1:50, 1:49, 1:47
on floor, 5 sets with 53# kb, barbell 133, 155 (4 reps)
66, 73, 76, 74
Floor Press w/ 45# KBs 5×5
Runs – 1:09, then headache/puke. Done.
Gave it another try at the 6:15 class, but with help pacing it
Runs #2 – 1:33, 1:31, 1:31, 1:26
Floor press: 67,67,72,72,72
WOD: 1:33, 1:31, 1:32, 1:36 – as Justin’s pacer so he wouldn’t barf again.
until the last 200m (which resulted in a dry barf)
DB: 45×5
WOD: 400m Row 1:24, 1:23, 1:21, 1:23, 1:23 (run)
“Jackie” (in a sauna) with the awesome people at CF Sweat Springfield
10:00 rx (3 seconds slower than last time, boo, but way sweatier and had to jump to the PU bars which was new for me)
followed by a rainy mile run with Danielle and Alicia
followed by a sweaty 2 hour drive home
FP: 45, 67 x 2, 89 x 2. First time I’ve done that.
WOD: 2:02, 2:05, 2:45. Didn’t run the 4th time.
FP: 89, 111×3, 133
WOD: 1:18, 1:26, 1:27, 1:28
FP: 133, 155×4
WOD: 1:28, 1:27, 1:25, 1:26
floor press: 67 for all reps… should have gone heavier
400m Row: 1:35, 1:35, 1:34, 1:34
FP: 45, 45, 45, 45, 50 (x3)
WOD: 1:50, 1:53, 1:59, 2:03
1:51, 1:59, 2:11, 2:20