Finally finished the last benchmark for the Paleo Challenge. Here are the results:
- Max Pullups: 10 (2010-03-01)
- Max Clean & Jerk: 185# (2010-03-12)
- 1 Mile Run: 8:03 (2010-03-13)
Running
All posts tagged Running
WOD:
Muscle Up practice work
Repeat this cycle as many times as possible in 15 minutes:
- Max Push Ups without stopping
- Sprint 200 meters
- Max Pull ups without dropping off the bar
- Sprint 200 meters
- Max HSPU’s (or your sub) without stopping
- Sprint 200 meters
- Max Ring Rows without stopping
What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.
The first round of pushups was the only thing that was close to be descent. The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.
WOD
Tech work – Overhead squat
Tech work – Overhead squat
5 rounds:
200m run
10 burpee pullups
Results
14:39
••Ben••
(iPhone iRonick)
WOD
Results
3:53 / 2:11
Run 800 Meters for Time
Rest 2 Minutes
Run 400 Meters for Time
Recover
3 Rounds for Time:
25 Box Jumps 24 inch
25 Push Presses @ 45#
25 GHD Sit Ups
Goal time: Sub 9 minutes
Results
3:53 / 2:11
19:19
The runs did me in… I hit the walk big time for last 400m of the 800m. If I’m going to do the Turkey Trot I need to start running more. And we won’t even talk about the metcon other than to saymy legs are dead… which doesn’t make for pretty box jumps.
But as always… It was a good workout.
••Ben••
(iPhone iRonick)
8 week strength program WOD:
20 back squat (70% max)
20 back squat (70% max)
800m/400m/200m run, 1min rest between runs
800m/400m/100m row, 1min rest between rows
Results:
165# (too light)
Row – 2:55/1:27/0:21
Run – 4:14/2:11/1:27
••Ben••
(iPhone iRonick)
Every now and again I'll join some of my neighbors for a walk around
our area. But since neither of them wanted to go I decided to go for a
run around the route we usually walk…
Distance – 2.86km
Time – 18:20
Route Map
http://i.mapmyrun.com/iRoute.php?r=687124918065846303
••Ben••
(iPhone iRonick)