part 1:
for time;
50 GHD back extensions
75 double unders
100 anchored sit ups
75 double unders
50 GHD back extensions
rest 4 hours
part 2:
for total time;
Sprint Run 400m, rest 2 min x 2
score=task priority FGB total time from yesterday+part 1 wod time+part 2 total time
(i.e. 14:00 + 8:00 + 3:00 = 25:00 as score)
hands crossed at chest for back extensions
no abmat for sit ups
be exact on rest time for sprints, get to a track if you can
post score and your fuelling to comments
45 comments:
Any tracks in the NW worth mentioning? I may just do mapmyrun.com in my neighbourhood...
foothills or drive south to glenmore, it'll be worth your time
Thanks boss. There's 400m of relatively unobstructed flat road a mere walking distance from my house, that's in the lead for me now...
Geoff,
I'm going to try Foothills if you are interested
I am interested in the foothills Sweeney. What time are you thinking? We can make it a date!!
Part I: 6:40
Running Total: 22:25
Sit-ups were the mitigating factor. Abs were fine but I was getting wierd cramps in the front side of my lower leg. Probably not enough warm-up.
Gord, I'm thinking around 1 or 2pm this afternoon for the run.
sweeney..DJ and I are in for the foothills @ 2pm. Anybody else interested?
Part A: 8:15
8:20
situps were straight through but slow. last set of du's broken more than I liked.
Sweeney lets do it at 4:30 pm, Gord, DJ are in.
part 1 - 6:59
Total running time = 17:39
Part 1.
Time- 8:21
- Double unders really progressing.
Guys,
Not sure if Foothills track is available but we can check it out anyway. I'll bring the Garmin in case we need to find a flat spot nearby
See you at 4:30
Part 1 - 5:39
6 min rest
Part 2 - 61 / 58
track description - 160m, indoor, flat, pentagonal... Rory, I know u feel my pain on that... Couldn't believe I broke 60 on that piece... Perhaps I may b back in sub 50 shape?...
Total - 19:18
Rory, bro, where u at?
~gm2
@ CFC
10:25
6:24
After seeing some other times I felt sub-6 was in the cards, only missed one double, which was the only time I stopped the whole WOD, so my cycle time for sit-ups (anchored) was just too slow. I probably paced them a little slow initially so I wouldn't have to break them so I need to increase the speed there. Very woozy now.
part one - 7:56
Part 1 - 5:34 as rx'd
I spent over an hour warming up and the back felt pretty good as time went on.
5:55
Messed up 3-4 times on 2nd rd of DUs, so that cost me some time.
pt 2 - 5:18
Total = 15:34
Part I
7:14
Part II
Run 1 = 1:13
Run 2 = 1:16
Total = 28:42
18:59
7:14
2:29
part#2 @ Eau Claire pathway between the helipad & CTrain bridge
1:15 & 1:15 (consistent at least)
15 + 10:25 + 2:30 = 27:55
Part A: 8:15
Part B: 2:18 (1:04PR/1:14)
A Comments: I want a rematch on this one. I should have gotten in the 7's.
B Comments: I set the GPS distance/interval timer for .25 with a 2 minute rest. Wanted to train the brain on this by getting out on the street as opposed to a track or treadmill. First spring was balls out for me and it went well. Halfway through the second 400, fatigue set in and I shifted from sprint mode into survival mode.
FGB = 12:27
Part 1 = 5:33
Part 2 = 1:02 / 1:07
TOTAL = 20:09
Coach I had to do these back to back, no 4hr rest today....company at the Brandt/Burton house hold took over.
That 4hr rest would have made a huge difference; I cramped up after my last lap really bad! Butt and hammy cramps!
SON/MAP 1/2hr pre wod
Post: 3 scoops Recoverite,
1 Bison sausage
1hr later I will eat a block meal of:
5 pro/5 cho/ 10-15 fat
FGB: 15:45
Part 1: 6:40
Part 2: 1:15/1:12 = 2:27
Total: 24:52
Great afternoon with the crew out at the track.
Thanks Rob for the coaching.
Part B 1:12/1:17
great to run with the crew at the track. lots of encouragement. Thanks to Trev and Rob for coaching
Part 1 = 5:28
Part 2 = 1:18/1:14
No stops or trip ups in part 1. Only way to make that one faster is the situps and I pushed those pretty hard. 15 min between part 1 and part 2, like Chad said we had company over the weekend. VERY pleased with my runs times... I don't run much and don't care for it much either. Nice final push on that last run Chad!
Part B Fueling:
Post shake: 30gP/1gC
>60 min: 2 Salmon fillets on top of salad, applesauce, cottage cheese.
Before bed: Broccoli/spinach/Udos/27g complex protein/2tbs almond butter/naked green machine/BCAA's
Part 1: 7:54
All unbroken except for the second set of DUs. That first set was actually the most DUs I've ever done in a row. The sit-ups took forever, was making an effort to touch head to mat and chest to thighs on each rep.
Part 2: 1:14/1:16
Total:
19:51 + 7:54 + 2:30 = 30:15
Fun time with other Dawgs @ Foothills track.
1:04
1:09
Part 2 - 1:08/1:14 = 2:22
2 day total = 20:01
- Not sure how close run was to 400m, was more like 400 paces.
Time- 1:21 / 1:29
Total- 27:38 ( Not including any rest times. )
Had to fudge Pt. II a little at the soccer field next to my place; I had my little boy with me so I was running double duty. The distance around the field was definately well under 400m and the sharp turns caused me to slow down and speed up a lot. Still, I was chugging like a train. Times were 1:02 and 1:07. Ow.
Total 19:37
Great Basin wod 3
800m run
3 rounds:
10 155# squat clean
20 c2b pullups
30 30" box jump
then
800m run
32:29
18th overall
Sorry, 20:37.
Well done, bso!
Nice finish BSO.
That final event looks tough! Great job on your finish! I bet your glad it's over now aren't you.
400m at glenmore
1:09/1:14
total= 23:32
A. 7:00
B. 1:18
1:20
Total time- 27:38
part 1
9:38
part 2
1:12
1:14
10:06
subbed 16kg kettle bell swings for back ext
Run 1 Slow
Run 2 Slower
Part I= 7:15
ALl back x unbroken, first set of DU unbroken, 70 straight situps.
1:06
1:06
Real bad lactic acid after the last run, my legs felt like jello last 200m of last run, and i think my form went to sh*t. Happy with times though...
total=20:46
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