Daniel is another one of the CrossFit Hero workouts....A nice combo of running pushing and pulling
This workout is mofied but it was still a tough one and I was able to hang onto and complete with teh RX weight!! The last few thrusters weren't pretty but they are done!!
WOD
"Daniel"...MODIFIED....like MINI Daniel. haha.
50 Jumping Pull ups
400 m Run
21 Thrusters 95 lbs/ 65 lbs
400m Run
21 Thrusters 95 lbs/ 65 lbs
400 m Run
25 Jumping Pull ups
Time: 16:30 (I can't remember my exact time but it was probably close to this - if anything it would be a bit under - not over)
Showing posts with label 400M run. Show all posts
Showing posts with label 400M run. Show all posts
Thursday, May 6, 2010
Tuesday, May 4, 2010
Gotta catch up and get back on track!!
Okay - so once again I have fallen off the wagon on my blogging. To my defence my MAC has died and my PC is temporarily unavailable thanks to my husband and the viruses he managed to find. Nice huh?
I maybe not have all the times but here are the WODS I have done in the last couple of weeks:
Monday May 3rd
WOD
15 Front Squats 115 lbs/ 75 lbs
15 Push Press 115/75
15 Back Squats 115/75
40 Sit ups
4 rounds
Time: 25:21
I also did it at 70lbs!!! ONly 5lbs away from the Rx weight. :) soooo close. Next time I will have to give it a go but it was going to be a lot of reps.
Thursday April 29th
We did something different but I can't remember -Maybe Pushups and sit ups land then hanging power cleans - maybe......
60 Double Unders
60 Sit ups
20 Snatch 95 lbs/ 65 lbs
40 Double Unders
40 Sit ups
15 Snatch 95 lbs/ 65 lbs
30 Double Unders
30 Sit ups
10 Snatch 95 lbs / 65 lbs
20 Double Unders
20 Sit ups
5 Snatch 95 lbs/ 65 lbs
Friday April 23rd, 2010
"Daisy"
We haven't done this workout in a long time but I remember it being quite challenging.......get real comfortable with your plate as you and it are going to be quite close for the entirety of the workout. I can't remember where this workout came from but it is not really a "benchmark" or named workout.....if I remember correctly I think it was named after someones dog.....so lets celebrate "Daisy"
WOD
"Daisy"
400 m Run
25 Squats
25 Push Ups
25 Sit ups
25 Steps of walking lunge
3 rounds
*here is the catch....the entire workout must be done while holding a 45 lb/ 25 lb plate. Carry it however you want and have it on your back for the push ups.
Time: 23:15
I maybe not have all the times but here are the WODS I have done in the last couple of weeks:
Monday May 3rd
WOD
15 Front Squats 115 lbs/ 75 lbs
15 Push Press 115/75
15 Back Squats 115/75
40 Sit ups
4 rounds
Time: 25:21
I also did it at 70lbs!!! ONly 5lbs away from the Rx weight. :) soooo close. Next time I will have to give it a go but it was going to be a lot of reps.
Thursday April 29th
We did something different but I can't remember -Maybe Pushups and sit ups land then hanging power cleans - maybe......
60 Double Unders
60 Sit ups
20 Snatch 95 lbs/ 65 lbs
40 Double Unders
40 Sit ups
15 Snatch 95 lbs/ 65 lbs
30 Double Unders
30 Sit ups
10 Snatch 95 lbs / 65 lbs
20 Double Unders
20 Sit ups
5 Snatch 95 lbs/ 65 lbs
Friday April 23rd, 2010
"Daisy"
We haven't done this workout in a long time but I remember it being quite challenging.......get real comfortable with your plate as you and it are going to be quite close for the entirety of the workout. I can't remember where this workout came from but it is not really a "benchmark" or named workout.....if I remember correctly I think it was named after someones dog.....so lets celebrate "Daisy"
WOD
"Daisy"
400 m Run
25 Squats
25 Push Ups
25 Sit ups
25 Steps of walking lunge
3 rounds
*here is the catch....the entire workout must be done while holding a 45 lb/ 25 lb plate. Carry it however you want and have it on your back for the push ups.
Time: 23:15
WOD
WOD
7 Push Press 115 lbs/ 75 lbs
7 Pull ups
10 KB Swings 24 kg/ 16 kg
complete 3 rounds of this
REST 90 seconds
4 times
I don't remember my time but I remember it hurt!
I could get the rest of the workouts but I will stop here and get back on track tonight.
I PROMISE to be better with my blogging and record keeping....
FOCUS!
Sunday, April 11, 2010
Great Weekend Workkouts
Since I was WAY to sore on Friday to do anything I took the day off. DT took it's toll on me. The Heavy weights knocked the stuffing out of me. It's Sunday night and I can still feel my abs from a combination of Wednesday nights workout and the overhead heavy on Thursday.
Saturday Marlene and I decided to do our 10K run. No need to go higher now right? Next 2 races are 10K. Woo Hoo.
My goal would be to record a Sub 1 hour 10K. Everyone else thinks I can do it - my body has always told me differently.
So we decided we were going to do the 10K easy but no walk breaks until 5K. A change from the 10 and 1s we always do for long distances. Going easy apparently means holding a sub 6 minute/km pace. haha. It felt good. Hard but good. It was a beautiful day but the temperatures were deceiving and at 5K I had to do some "re-dressing" so I wouldn't melt on the way back. We finished the first 5K in 29:38. YEAH! I was wondering how I was going to make it back as the wind was in our face now. It was brutal (probably the reason we were sub 30 going out - we sure didn't feel the wind at our back - but it was....). Okay - let's go easy back and do 10 and 1s. Okay -we agreed. We check our pace - yup - sub 6 or just over 6 min/km. The walks added some time to our pace but we finished at 1:00:38. Pretty cool - ohhhh so close - now I have to do that on race day.
We enjoyed a beer and cooler after. Yeah - we deserve it and isn't that what summer running is about????
Sunday morning I decided to do the 9am CrossFit class. Boy was I stupid. Once again - it was hard - like stupid hard - my forearms will never be the same and I was sucking wind.
WOD
100m lunge walk
Then.....
15 Dumbell Push Press - 25lbs each hand
100m Farmer walk - 25lbs each hand
Repeat 5 times
Then....
25 Burpee Box Jumps
10 Manmakers ( I changed from 25lbs to 20lbs - couldn't do it - :( )
400 M Run.
Time: 23:48
Who would have thaought the Farmer Walk - 100m - would be so hard. Your forearms are done - done - done.
Actually - by then end of the workout - I was done - done - done. haha.
Okay - so - tomorrow I have to get my butt into the box and go Monday, Wednesday, Thursday, Friday and Sunday this week. Saturday would be a bonus - but I want to start pushing myself. The results are soooo coming through in my running and I want to keep it up.
For now - I'm going to go enjoy a cooler - catch the end of the Masters and then enjoy some dinner. BBQ.....YUM.
Sunday, March 21, 2010
What weekend???
Okay - Friday night....Didn't make it to CF and not sure why....must have had something to do with the nice temperatures and passing the bar fridge on the way out back to play with the dogs when I got home. I could hear my name as clear as day from the one pomtini. Too nice of a day to pass up sitting on the deck with the dogs. I didn't feel too guilty since my plans were set to run my 12K Saturday morning.
Saturday- 12K with an overall average of only 7:08/km. No wonder I felt GREAT for the run. It was a lovely morning - jacket was off too early - should have worn a vest - but the mittens were still needed.
The last 2K were under 6:35/km and I felt fresh at the end. All good.
Sunday morning - I woke up a few times (starting at 4am) and then finally at 9:45 I thought - yup - I can make the 10am CF class. haha. 15 minutes to get up - get thinking and get to class. Now I could pull off a 5K run or 10K run without breakfast but this was a HUGE reminder that I need to eat before CF. Too tough to go without energy. My back is killing me today and I think it was from all the standing on the concrete while begging for donations yesterday. I knew as soon as I got out of bed it would be a tough day.
Got to the Box and saw the WOD. (should have stayed in bed came to mind).
Rachel was there supervising the class as a lot of people were at the sectional qualifiers this weekend.
WOD
400M Run
DeaadLifts (225/155) I only used 125 because my back was so bad
Box Jumps
Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
400M Run
Time: 18:11
I was done and very glad to be finished.
Today I was supposed to do 5-8K with Marlene but decided against it as I can't have a sore back for the Bay. I will baby it and go find some Advil tonight. I want to be healthy for the Bay - I have worked too hard to screw that up.
This time next week I will be done the Bay. Will it be a PB???
Saturday- 12K with an overall average of only 7:08/km. No wonder I felt GREAT for the run. It was a lovely morning - jacket was off too early - should have worn a vest - but the mittens were still needed.
The last 2K were under 6:35/km and I felt fresh at the end. All good.
Sunday morning - I woke up a few times (starting at 4am) and then finally at 9:45 I thought - yup - I can make the 10am CF class. haha. 15 minutes to get up - get thinking and get to class. Now I could pull off a 5K run or 10K run without breakfast but this was a HUGE reminder that I need to eat before CF. Too tough to go without energy. My back is killing me today and I think it was from all the standing on the concrete while begging for donations yesterday. I knew as soon as I got out of bed it would be a tough day.
Got to the Box and saw the WOD. (should have stayed in bed came to mind).
Rachel was there supervising the class as a lot of people were at the sectional qualifiers this weekend.
WOD
400M Run
DeaadLifts (225/155) I only used 125 because my back was so bad
Box Jumps
Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
400M Run
Time: 18:11
I was done and very glad to be finished.
Today I was supposed to do 5-8K with Marlene but decided against it as I can't have a sore back for the Bay. I will baby it and go find some Advil tonight. I want to be healthy for the Bay - I have worked too hard to screw that up.
This time next week I will be done the Bay. Will it be a PB???
Subscribe to:
Posts (Atom)
