400m run

All posts tagged 400m run

WOD 2014-02-13

Posted by bronick on February 14, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/117/norcal-crossfit-feb-13th-2014

WOD:

  • 4 minutes:
    • 400m run
    • AMRAP Double unders
  • 4 minutes:
    • 400m run
    • AMRAP lunges (45#)
  • 4 minutes:
    • 400m run
    • AMRAP Snatch (135#)
  • 2 minute rest
  • 400m sprint

Results:

  • 12 Double-unders (+ 24 singles)
  • 4 lunges
  • 1 snatch (95#)
  • 2:10

I dropped the weight on the snatch and also subbed single-single-double for the double-unders. The first run wasn’t too bad and I had over 1 min to do the double-unders. However, after the jump rope the runs took a lot longer and I had more like 30s or 15s for the other movements by the time I got back to my station (which was on the far end of the gym from the door).

The sprint actually was not too bad, and Rick even commented on much improved on that compared to the rest of the workout. The 2 minutes rest really helped. However the 400m sprint was more like 3 100m sprints with some jog/walk in between. I just can’t keep up the sprinting intensity that long.

 

Fuel Challenge Benchmark (Finish)

Posted by bronick on February 9, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The follow-up benchmark for the end of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 25 reps  w/20min cap

So it was an improvement over the start benchmark  (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.

I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.

WOD 2014-01-21

Posted by bronick on January 22, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

Fuel Challenge Benchmark

Posted by bronick on January 5, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The benchmark for the start of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 17 reps (20min cap)

Having been eating like crap and not making to the gym… not surprised by this, but still kinda disappointed in myself. I probably should have scaled the pull-ups, as those took a lot out of me and most of the time.

2011-02-03 WOD + Burpees Day 65

Posted by bronick on February 3, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , , , , , , . Leave a Comment

WOD:

Chip away at it:

  • 800 meter run
  • 40 DB Push Press @ 45#’s
  • 40 Jumping Squats
  • 40 Ring Dips
  • 40 Jumping Lunges
  • 40 Toes to Bar
  • 40 KB Swing @ 2 pood
  • 40 V ups (like suit cases on the floor)
  • 40 Burpees
  • 400 meter run

RESULTS:

30:22  (subs: 35# db, 1.5 pood, band dips)

Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there.  The push press took me longer than expected, I think mainly because of  trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.

I was pretty well done after this one and curled up on the floor…. but moving on….

BURPEES:

40 (in the WOD) + 25 (post WOD) = 65 done for the day.

Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P

2011-01-18 WOD – Power Cleans, Front Squats, and 10 rounds

Posted by bronick on January 18, 2011
Posted in: WOD. Tagged: , , , , . Leave a Comment

WOD:
Hang Power Clean practice (get that second pull aka the Jump down!)

Power Clean Heavy!!!!!! Then front squat that weight for 3 reps. Perform this for 10 sets/30 front squats.

Metcon – 10 rounds for time of:

  • 5 Deadlift’s @ 225#’s
  • 10 Sit Up’s

… then immediately after sprint 400 meter’s as fast as possible.

RESULTS:

185# power clean / front squat
10:26 meton (Rx)

I don’t think I got all 10 sets in for the power clean / front squat work, since we ran out of time. But I got enough in I think. I was really having issues with front rack during it and multiple times ended up on holding it weightlifting style (arms crossed). As for the metcon, I did stick with the Rx weight for the deadlift and thought I was doing a good pace… until everyone else was finishing up and I still had two more rounds to go.

2010-11-06 WOD and Oly

Posted by bronick on November 6, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , , . Leave a Comment

WOD:
3 rounds for time of:

  • Run 400 meters
  • 10 full cleans at 135 ( those new to CF can use a med ball)
  • 20 push ups

RESULTS:

16:13 Rx

The 135# was rough, not so much the cleans but rather the squat. My legs are still burning from earlier in the week.

OLY:

Clean & Jerks … again…

This makes the 4th time I’ve done cleans this week… if my legs where toasted before, now they are charbroiled ;-P But it was a good class. Billy talk a bit about what he’s doing in Vegas and then we worked out… with him. It was great to see him do the lifts. He and Ian are so fast, its crazy. Got some good tips from the session even though I didn’t PR. I was working on the squat clean for which the technique is sticking point… but I’m getting better. I got 195#  but failed at 205# (my current PR using power clean).

2010-11-03 WOD + OLY

Posted by bronick on November 4, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , , , , , . Leave a Comment

WOD:

  • 50 Glute Ham Raises…slow and controlled (as usual warm up plenty before this)
  • rest
  • 50 Deadlift’s at 225#’s in as few sets as possible. Seriously there are several of you who should get it in 1 set. If you are not doing it RxD shoot for around 2-3 sets….this should be hard!!!!!!!
  • rest
  • 50 Calorie row for time….should take about 3 minutes max
  • rest
  • 400 meter sprint

These should each be approached as separate events…all out efforts.

RESULTS:

Since we had such a large class and most of us had never done a Glute Ham Raise before, Billy had us just do 25 of them  partnered on the floor. They where pretty darn hard if you worked for it.

The way the workout worked was, there was running clock and at every 5min mark you moved to the next exercises. So if you finished the deadlifts in 2min, you get3min of rest. Here is what I did:

  • 50 Deadlifts @ 185# – 3:30k
  • 400m Sprint –  1:46
  • 35 Burpees – 3:31

There were not enough rowers for the size of the class, so the sub was 35 burpees… which after the upper body burner yesterday… kinda sucked.

OLY:

Since it was Billy’s last official oly class, he had us do a mock olympic lifting competition. We each had 10min to find our match Snatch and then 10min to find our max C&J.

  • Snatch –  145#
  • C&J –  205# (PR)

So for the snatch, that was my previous max. I tried 165# a few times, but didn’t quite get it and had some great bail outs ;-P For the Clean & Jerk, I was doing split jerks and it was  new PR for me. Previously I had hit 195#, but was not doing split jerk since I wasn’t comfortable with it. I got several complements on my split jerk (including Billy) this time around, so I must be getting better. He says the only thing I need to work on is letting that bar sit more on my shoulders and then I’ll be able to do a lot more.

Billy’s Going Away Party:

Since Billy is heading off to Vegas to pursue the dream of Olympic lifting, the gym hosted a going away party after the oly class. It was fun. I got my butt kicked in Foosball by Jojo… just couldn’t complete with the sounds or the kick ;-P

I was good… stuck to munching on Paleo stuff and didn’t have any beer. The first week trying to get back on Paleo is the hardest, so I didn’t want to indulge at all.