Sprinting

All posts tagged Sprinting

2011-02-18 Bob’s Bday WOD + Post Paleo Party + Burpees Day 80

Posted by bronick on February 18, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , . 4 comments

WOD:

Tabata Hollow Rock

For Bob’s Birthday Workout – 20min AMRAP

  • Sprint 10 meters
  • 10 KB swings @ 2 pood
  • Sprint back 10 meters
  • 10 box jumps 24″
  • Sprint
  • 5 burpees
  • Sprint back

You will work in groups of 3, you get to rest while your partner’s go.

RESULTS:

6 rounds @ 1.5 pood

So after we finished up in the 5:30 class, we had a party for the end of the Paleo Challenge. While I didn’t win any money, it was great food, beer, and cool to hear how everyone did on the challenge. Then I remembered I still needed to do 50 more burpees…

Burpees Day 80:

30 (during WOD) + 50 (post WOD, post Paleo Challenge Party) = 80 burpees done.

2011-01-26 WOD: 4 rounds + Burpees Day 57

Posted by bronick on January 26, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , , , . Leave a Comment

WOD:

  • 12 Ring Dips
  • 33 Air Squats
  • 18 Pull Ups
  • Sprint Roughly 75 meter’s
  • 9 Burpees
  • Sprint Back

Perform this for time….rest 90 seconds and repeat for a total of 4 rounds.

RESULTS:

19:45 (sub thin band on ring dips)

Got some complements on my pull-ups, but I still wasn’t able to do them unbroken. The first two round it took me two sets, the last 2 rounds it took me a few more. I started the dips without the band, but after 5 I switched to using the thin band as a sub.

This one really took a lot out of me. I was originally thinking of staying for the oly class but didn’t quite recover so I decided to head to the office to shower and get dinner instead.

Burpees Day 57:

36 (during the WOD) + 21 (immediately after finish the WOD) = 57 done

2010-11-27 WOD – Tabata

Posted by bronick on November 27, 2010
Posted in: WOD. Tagged: , , , , . Leave a Comment

WOD: Tabata Time

  • Tabata Push Ups
  • Tabata Sit Ups
  • Tabata Squat’s
  • Tabata Sprints for distance (these should be all out efforts)

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 cycles or 4 minutes. There is no rest between exercises.

RESULTS:

  • 0 (or 7) – Push Ups
  • 7 – Sit Ups
  • 13 – Squats
  • No clue – Sprints

So my arm has been bothering me since the gymnastics class and push-ups didn’t go so well. My score was zero because I skipped a round while trying to massage it. Ugh.

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.

WOD – Sprints and 21-15-9

Posted by bronick on August 25, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD:

70m sprint x10

then… 21-15-9:

  • KB Swings (1.5 pood)
  • 20″ Box Jumps

Results:

3:55 Rx

The sprints were rough, not to mention I thought my five-fingers where going melt off my feet. It was pretty damn hot today. But I was pretty happy with myself for the metcon going Rx. I was tempted by the 1 pood, but stuck with 1.5 pood and got them all unbroken! For the box jumps, I was sharing box which really slowed me down. Not waiting on the other person, just that I can’t get into a rhythm. On the last 9 I had my own box (since others had finished) , they hardly took me any time and I did them unbroken (but it was only 9).

Also found out that one of the guys from the noon class works for eBay as we both ended up back at my office gym to shower before heading back to work.

WOD – The Jem (aka 2,4, 6, 8…)

Posted by bronick on June 15, 2010
Posted in: WOD. Tagged: , , , , , , , , . Leave a Comment

WOD:

For Time:

  • 2 50 meter tire flip (up and back is one)
  • 4 Prowler Pushes (up and back is one) @ 95#’s
  • 6 Stair assents (up and down is one)
  • 8 50 meter sprints (up and back is one)
  • 10 Shoulder Press @ 95#’s
  • 20 Push Press @ 95#’s
  • 30 Push Jerk’s @ 95#’s
  • 40 KB Swings 1.5 pood
  • 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

  • 40 KB Swings 1.5 pood
  • 10 Shoulder Press @ 95#’s
  • 8 50 meter sprints (up is one)
  • 6 Stair assents (up and down is one)
  • 20 Push Press @ 95#’s
  • 10 Push Jerk’s @ 95#’s
  • 1 Prowler Pushes @ 95#’s
  • 20 Push Jerk’s @ 95#’s
  • 2 50 meter tire flip
  • 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.

WOD – Squat, Pull, Jump, Sprint

Posted by bronick on May 26, 2010
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:
Complete each round for time:

  • 20 Overhead Squats @ 135#’s
  • 20 Pull Ups
  • 20 Box Jumps 24″

Rest 1 minute and repeat for a total of 3 rounds

After 3 third round is completed, immediately run 800 meters for time (sprint the hell out of it).

Results:
19:47 @ 75#,  25:11

This means my sprint was 4:56.

I think Jason was a little off on his RX weights for the overhead squats for us mere mortals… as I think most of the guys did 75# and only a few did 95#, at least in our class.  Apparently I have pretty good form for overhead squats, now if only my wrists weren’t such an issue I’m sure I could have done a lot better. The sprint really really sucked for me, I got a real bad stitch in my side and walked about half of the first 400m lap.

mere mortals