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Lifting Ourselves and One Another

Monday, July 26, 2010

A1.  KB Farmer’s Walk – 400 m x 4 sets, rest 120 seconds

A2.  Push-ups – 30 reps (with hand release) x 4 sets, rest 120 seconds

B.  400 m Sprint x 4 sets, rest 3:00

Coach’s notes:  Guys use 1.5 pood KB’s/hand for farmer’s walk and gals 1.0 pood.  Post time for farmer’s walks, sets for push-ups and times for 400 m sprints to comments.

Comments: 16

A1, A2, C – is there a B?

Sorry Jeff, I still stumble with my alphabet sometimes.

Used 1 pood for the “farmer’s walk”
9:00/7:15/7:00/6:50 Didn’t time the pushups, but they were really hard after the farmer’s walk – you wouldn’t think that just walking would be hard, but those KB’s felt heavier each round.
400m sprints were 3:00/2:50/2:45/2:02 – I think I really wanted to be finished.
This workout took a total of 45 minutes including the breaks and alot of %$!&%.
Thanks to Jasmin & Meridith for the support on our walk…

Did yesterday’s as rx’d 11:35. Probably a good thing I did it on my own as I started doing the Power Cleans by the South door and rowers and somehow ended up against the East wall right beside the clock. Oh well at least I didn’t fall on my face or nearly run over a camera man.

Over an hour to complete…not sure what time though.
Used 1 pood for farmers walk 1st round, then 30 pound DBs, then 25 pound DBs for last two rounds. No matter what weight I used, it was still brutal. The sprints felt shockingly great after. Thanks Yasmin and Adelle for the push on that workout.

Totally lost track of time on this one but it was at Rx! Taping the KB’s caused us to start late. In addition to vacation weight gain, those Kb’s just about killed me. On the other hand, the sprints at the end FELT almost easy. Thanks, Adelle and Meredith…. you kept me going.

At the cottage so only had 25 lb DB’s – that was enough though.

A1 – 3:57/3:57/3:44/3:34
A2 – 23+4+3/20+6+4/21+5+4/21+5+4

B – 1:36/1:40/1:31/1:39
Uncharacteristic lack of fade on the sprints. Maybe being at sea level helps.

The farmer’s walk was one of the most functional movements we’ve ever done. I’ve never done it in a workout but it felt very familiar.

Epic work-out!
As Rx,d
1 hour and 2 min.

A1: 3:41 as rx’d/3:04 with .7pood/2:59 with .7pood
A2: 25+5/20+10/15+8+7
Only did 3 rounds for Part A as we were running out of time.
B: 1:57/1:58/1:50/1:46

Thanks Chantal and great work everyone in the 5pm class!!

did yesterdays and post it there

A1: 4:22 (1.5pood)/3:35 (1.25pood)/4:17 (1.25pood)
A2: 30/30/30
Only did 3 rounds due to running out of time
B: 1:21/1:30/1:25/1:30

Great job 5pm class!

As Rx’d
A1: 3:33/4:47/3:52/4:22
A2: 15,15 / 20,10 / 10,10,10 / 17,10,3
B: 1:47/1:47/1:45/1:36

Only 3 rounds of the A’s due to time otherwise as required…Total time 38 minutes?

A1. (As rx’d)3:25, 3:35, 3:30, 3:42
A2. 30, 30, 30, 30
B. 1:30, 1:28, 1:27, 1:26

A1. 4:24(2pood)/3:58(1.5)/4:15(1.5)/watch malfunction I think like 4:25(1.5)
A2. 30 straight/ 20-5-5/15-5-5-5/15-10-5
B. 1:21/1:25/1:25/1:23

Good to be back in a class setting. I think I am going to do the classes for a while, they are so much fun!

50:33 completion time.
Farmers walk -first set only at 0.7pood then 1.0 pood. 1 break per set
3:29, 3:46, 3:51, 3:48
knee pushups (30 per) – 45sec, 46 sec, 38sec, 39sec (no breaks)

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