Workout of the Day
A.
Three sets of:
Run 400 Meters @ 80-85%
Rest 3-4 minutes
If you don’t have access to a track, or if weather does not permit this . . .
Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes
B.
For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters
If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.
TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.
C.
Two sets of:
Run 400 Meters @ 65-70%
Rest 4 minutes
(use the rest period to mobilize)
A. 3x500row @1:45pace
B. Done with rowing
11:04
First 1000: 1:39 pace
Tripped 3times on du
Second 1000: 1:42 pace
C. 2×500 row @2:00 pace
Lovely weather, -19 degrees Celsius (-2 F) outside.
A.
Ran to gym with some walking in between.
B
Did it with 1000m Row’s
12:42
Went harder than I would normally do on the row, paid for it big time.
Last row was ridiculous.
C.
Slow Jog home.
If one wanted to do Airdyne instead of the runs, should those just turn into calories at 10% so 800 meter run becomes 80 calorie Airdyne?
Sunny, -5 degrees Celsius and some snow on the track – great day outside =)
A
1:18 (80-85%)
1:15 (85-90%)
1:19 (80%)
B
10:14
Really focused on pushing myself today, and I’m happy with the effort !
run: 1:29, 1:34
burpee + squat: 2:12
DUs: 1:40 tripped 4 times
run: 1:48, 1:29
Legs were shot after the running + burpee + squats. Tripped more than I liked on DUs and had to start off slow on the run, as my legs got in the rhythm I was able to increase the speed.
C
1:54, 1:34
Both rounds felt like ~65%. Guess I still was recovering from C on that first one.
Snowy and cold here in Northern Michigan!
A) 1:28/1:30/1:18
B) 9:59 no idea how long each section took…runs felt great (my lungs LOVE cold air!). Burpees unbroken no pauses. Squats 2 x 25 DU’s 30-35-35.
C) 1:40/1:30.
A. 3x500row @1:45pace
B. Done with rowing
10:40
C. 2×500 row @2:00 pace
A) 3×500 @ 1:45
B) too much snow on the track. Done with rowing
10:50
first 1000m 1:39 pace, second 1000m 1:41 (last 250m sub 1:30)
tripped to often on the du
C) 2x500m row @2:00
Did the wod together with Henry and Titus. thx for the push bros!
A. 1:27; 1:22; 1:20
B. 9:47. Everything UB. Happy with effort. Running and burpees are not strengths for me. The last 800 buried me, ran as hard as I could though. Good tester
C. Complete. Didn’t time runs.
A. 1:10,:59,1:10
B. 13:16, Pumped I was able to get the first run + 25 burpees + 50 air squats unbroken. Might be sad to hear, but that’s the most air squats I’ve ever done unbroken. Anyways, finished the first 800m,burpees, and squats under 6 minutes. Took me a while to get going on the Double-Unders bc my legs were HEAVY! Good stuff though.
Ran outside my house 400m down the street and 400m back(up hill). It was about 32 degrees. Felt good to run outside. It’s been a while.
C. Done
Great day! Really needed this.
A. 1:36/1:29/1:22
still proud of the push knowing the faster i push the pace the faster the workout is over.
B. 10:33 (run was 2:42 burpees and squats were awesome! UB and fast but i lost time tripping up on rope
C. row 500×2 1:52/1:49 Great workout!
A: 1:23, 1:25, 1:26
B: 10:26.
C: COMPLETE
Did part B alone.
A. Done at about 1:26-1:30 pace per round
B. 12:18
C. Done
It was raining so did C2.
A. 1:51/1:49/1:49
B. 13:10
1000m were 3:40 and 3:53
DUs tripped 5-6 times, it fucked my time.
C. 2:05/2:10 (conversational pace)
Did 20 abmat situp between rounds
Felt for running but it was cold and snowy so I did A and C on the rower and ran for B.
A.
1:50-1:41-1:40
B.
9:36 tripped at 30 DU but rest was all out and UB.
C.
Around 2:15
Also did some close grip bench press to work on my embarrassing pressing strength.
Congratulations by the way! I hope you have a great celebration.
A) 1:23, 1:16, 1:18
B) 14:04. Double unders are the devil
C) complete
A.
Run 1:32, 1:26, 1:22.
B.
10:01 Definitely pushed to the max. Tripped about 5 times on the rope but generally very happy with my running pace. Was still coughing and dry heaving 10 min later so I’ll take it as a good sign
C.
Took these slow…65% almost felt like 80% after the metcon.
I’ll be coughing/dry heaving for the rest of the day
Tell me about…no way I would rather have it.
Sorry I couldn’t make it today, I’ve been hacking for the past few days and I’m trying to get a little more rest and recovery.
Sorry I couldn’t make it today, I’ve been hacking for the past few days and I’m trying to get a little more rest and recovery.
Reply
A) 1:50, 1:45, 1:36
B) 10:39 min, I stopped twice at burpees because I had to blow my nose jeje air squats unbroken and DU like in 5 sets jaja the last 800m where really hard!!
C) done
felt good today
Awesome AWESOME track workout this morning, guys. I wish we could do these every Saturday.
Thanks to ET, Greg, Ricky, Steve, Zach and Heather for joining in at the track this morning.
Jaimie: 15:50 (4:50 for first run, 6:10 for burpees/squats/DUs, 4:50 for last run)
Heather: 15:40 (4:00 for first run, 7:15 for burpees/squats/DUs, 4:25 for last run)
Ricky: 9:25 total
I was very pleased with the workout today. I actually did all 25 burpees unbroken with no pause! They weren’t fast, but they were steady, which is a miracle for me. Also, the air squats were all unbroken without pause as well. DUs didn’t go very well; 10-25 at a time. Overall, I feel that I pushed as hard as I could and I’m very happy with my results!
Forgot to note – I tried a new trick during the workout today; instead of counting up, I counted down instead. I found it easier to say to myself, “Hey, you only have 10 burpees left, don’t stop now” instead of “Ugh, only on burpee 15 and still have 10 to go”.
28 degrees out so all concrete surfaces
were iced over so I found a field to run in.
All runs approximated distances
A. All runs about 1:15
B. 10:44
C. Done
A) done
B) 11:31, runs are more than 800
C) turned into 400- 650 lb yoke walks and sand bag lunges, with Drew and Brian of the Reno Chapter
So glad we finally got some running in. I felt like 2009 Jason Khalipa today like a nugget trying to be fluent while running on ice and snow. The uphill portions of the running on ice made it really difficult
A. Lulu: 1:38ish, 1:41, 1:41; MikeE: 1:15ish, 1:20, 1:21.
B. Lulu: 11:39; MikeE: 10:37 Each of us broke the Du’s briefly twice.
C. Nice and slow on the rower Felt good to do the cool down and work on mobility
A) 1:42 / 1:39 / 1:39
B) 13:19
C) 2:05 / 2:09
Great day at the track. Been under the weather all week so felt great to get outside and do some cardio
A. Done, around 1:20-1:30 lap times
B. 10:50 burpees with no pauses, fast squats, but tripped up several times on DU’s. Running is not my favorite so this was a good push for me! I know I should run more but we always have shitty weather here (lower mainland, BC aka Vancouver area)
C. Done.
A. Complete 1:23/1:28/1:29
B. Run ok, burpees ok, squats slow and broken, F*** YOU DU’s, run ok 14:32
C. Complete 1:48/1:41
Haha, felt the same way about the DUs. They took forever.
A) 1:26 – 1:26 – 1:30
B) 12:18
C) Done
A. 1:31 / 1:30 / 1:33
B. 13:37
Really focused on the mental battle today. Really pleased with how the burpees went. Kept a quick/steady pace for all 25 reps. Air squats were tougher than I thought they’d be. Just kept focusing on getting to the bottom of the squat. Double unders I’m working on. The most I was able to get through consecutively was the last 30. The last 800 was extremely tough! Legs were heavy!
C. 2:00 / 1:49
Glad I was able to get some running in. Conditioning has been my biggest issue thus far so I’m pleased with today.
A.
Runs complete 1:18-1:20
B.
12:10
Done in Tahoe with Myles and the Avalanche crew. Paced the first run well, fast through the burpees, air squats quick and unbroken, DUs broken 3 times: 50, 30, 20. Last run was god-awful. First out the door, 3rd back. Definitely felt the elevation.
Then 6 times through a fun yoke walk/sandbag lunge combo. Shirts off.to get that vit D.
Wrapped up with a partner head-to-head race to 30 burpee muscle-ups. Simon and Myles edged out me and Kayla by a couple reps (we finished in 5-flat).
Then Myles lectured us about our dietary habits, but he’s just totes jelly that Brian and I can indulge in am occasional donut and stay shredded like coconuts.
Good, now don’t forget to brush your teeth for 4 minutes tonight, floss, no eating after 8, no tv before bed, get 8 hours of sleep, and wake up tomorrow and do what CJ tells you to do. Nighty night. Good sesh today
A) done
B)12:33 the run was roughly 1000m either way they felt slow. I am sure of one thing. I am no longer a cross-country runner who is able to do 4 min miles.
C) airdyne
A. 1:29/1:25/1:23
B. 10:22 (missed DU’s 4 times!)
C. 1:33/1:33
a. Done
B. 9:17. Workout went pretty well. Runs felt strong. Broke on my 2nd du and then did the rest unbroken. Squats were tough for me to get through fast. Burpees felt good and were all done fast.
C. Did one 400 then headed to USD to play in the pool.
Track workout was fun. Beautiful day here in Sd . Happy to have an awesome crew to workout with.
Awesome job today!
A) Done
B) 12:40
-Ever tried breathing through a straw a running. Yea, it was kinda like that up in Tah-Bro.
C) Same as what Drew and Myles said.
and* running
Oh yah, that runs are roughly around
870 m each time. Mapped this ish.
A.
1:48 – 1:40 – 1:32
Note
- All much less then 80-85%
B.
Time:
10:59
Note
+ Everything felt very good today
- Wish I would have got my Double Unders unbroken
+ Was able to find a groove and hold on to it
C.
Round 1
Didn’t check the time
Worked on couch stretch
Round 2
2:46
Stretched my calves
A. Done
B. 11:13 – Messed up the double unders. Felt fast on burpees and squats.
C. Done + quad smashing
Did today’s WOD at 6am outside. It was cold but Drew, Leah, Caitin and myself didn’t let it stop us. Sounds like everyone had some fun!
A)
1:41/1:47/1:44
B)
10:55
Messed up at least 5-6 times with the rope
C)
1:51/1:55/1:53
A. Done sub 1:30
B. 11:46
C. Done
Could not resist and did this one today. I also need to work on rowing so it seemed like a good idea.
Done with 500/1000m rowing.
A: 1:50 (5) – 1:48 (4) – 1:46 (6)
Tried some different settings. Both set 2 and 3 felt better than 1 probably because I was not warm enough.
B: 12:55 (3:49 – 5:17 – 3:49)
Tripped up on DUs 4-5 times and I go way to deep on my squats to be really efficient. Was really fun!
C: done
A:1:30 all rounds B:10:45 Du Broken 30-20-30-5-15 c : 1:45
A. Done.
B. 13:00 (1000m rows instead of 800s)
C. Done