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Lifting Ourselves and One Another

Wednesday, April 20, 2016

Run 400m
Run 800m
Run 1600m

 

Coach’s notes:

Choose your own rest and order, but complete all three distances within 30 minutes. Post order and time for each to comments.

WOD Leaderboard

Comments: 17

1600 – 9:00
800 – 4:15
400 – 1:45
2 min rest in between
Thanks Laura


1600 – 7:01- 2 min rest
800 – 3:27 – 2:30 min rest
400 – 1:40 (with dump truck dodging x 2)
Thanks Laura!


400 – 2:14
800 – 4:37
1600 – 10:56
Thanks for the push in the 1600 Sandy.
Thanks Josh!


800 m – 3:43
1600 m – 8:48
400 m – 1:35

Great warm up! Thanks josh!


1600 – 11:14
800 – 5:20
400 – 2:30

Never said it would be fast……..worked on pace, consistent movement and breathing……..didn’t break any records, but .managed to run them all so I’m happy

Thanks Josh


400: 1:34
800: 3:29ish tacked on 5 sec because we turned around about 10m short
1600: 7:29
could have gone faster in the first half but didn’t want to pass the boys and make them feel bad. ? Actually I was happy to keep up with them for the most part.
Thanks Josh! Great warm up!


400 – 1:24
800 – 3:11
1600 – 7:22
Nice work 9am. Sandy your running is MUCH improved over last year …any faster and I might have to trip you on your way by!
Great running tips Josh. They helped a lot.


5 rounds of 5reps of FSquat, Clean Deadlifts, Bench.
45 sec rest b/t movements.
135, 135, 135
165, 165, 165
185, 185, 185
215, 215, 185
215, 215, 185
EMOM 3Squat Cleans at 185# for 5min.


15:30 start to finish in the order of;
800m
1600m
400m
I didn’t time each individual run or my breaks. Sorry ’bout it.


At the hall
A) workout suggested by my captain 7/6/5
Pick 4 exercises (we each picked 2)
7 rounds of 7 reps/exercise
Rest 2 min
6 rounds of 6 reps/exercise
Rest 2 min
5 rounds of 5 reps/exercise
DB thrusters 30#
Burpees
DB bench press 20#
Push-ups
10:34/7:34/5:00
B) partnered up with one of the other guys at the hall for a workout
In teams of 2
100 wallballs 20#
100 cal row
100 box jumps 20”
100 burpees
1 partner works while the other partner does 100m farmers carry with 60# KBs
25:37 the carries were horrible.
C) deadlift 3×10 225# rest 90sec


ugh…running

400m – 2:13 (rest 2:45)
800m – 5:17 (rest 4:43)
1600m – 12:19

total working time: 19:49

needless to say, running is not my favorite…but i mark this one as a win because for one reason…i’m posting my times…second, this felt way better than I though it was going to. still lots to work out.

thanks Michelle and Jay


at home:
1600m: 7:56
400m:1:32
800m: 3:24
earlier today did some biking for cals, rowing, box jump and wall ball circuit.
5 rounds of:
3 squat C&J
7 HSPU
10 T2B
13 something. 2 big ganglions on my wrist slowing me down. among other things.


I have conveniently missed this one every time since I started here…

In order:
400: 1:28 rest 5:32
800: 3:43 rest 9:17
1600: 9:04
Ran :04 over the 30 min.

First 800 of the 1600 didn’t feel very good but the last 800 felt much better.

Thanks Michelle and Jay!


1:20/3:08/6:50

First running workout of the year, plenty of room for improvement.

Thanks Michelle and Jason.


First WOD back – yay!
CK=123

*3 whole push-ups

400: 1:34 rest 1min (not enough)
800: 4:00 rest 7:30
1600: 9:06

Track test @/for work earlier today:
(weird 246m track length in Cochrane)
4 x 1000m – easy steady state
8 x 246m – 85%

So good to be back.
Thanks Michelle and Jay!


1:49/4:39/9:49 for the running and a bunch of other stuff :-)

Thanks Michelle and Jay


800 3:14
1600 7:03
400 1:23


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