Tuesday, June 2, 2009
8 x 400 m Sprints
Rest 3 minutes between sets
Coach’s notes: Post time for each set to comments.
Compare to June 13, 2008
POSE Running classes will be offered starting June 14. Click here for more details.
There are some changes to the class schedule effective June 1st. Click here to view.
6am class, 2 rounds;
30 Wallballs @ 12#
20 Push Ups
50 AbMat Sit Ups
20 Burpees
600m Row
25 Double Unders
20 Hang Squat Cleans @15# (10# for 2nd round)
25 Push Press @15# (10# for 2nd round)
Finished in 41:37
As above (thanks Amy)
Rick 14# WB, 20# Hang Clean/Push Press = 28:58
Adelle 6# WB, 15# Hang Clean/Push Press, Push ups from knees = 32:28
Phew! Glad that’s done.
Ditto above (thanks too Amy)
8# WB, 15# DB Hang Clean/Push Press, pushup from knees
Time: 30:10
yikes, glad I am still alive!
As above, 20# WB, 25# Hang clean/Push Press = 27:19
It felt like a stuggle this am, like I sleepwalked to CFC and then got hit by a truck.
Next time I’ll take an extra 15 min (and XL coffee) to wake up….
TM
1:20 / 1:24 / 1:24 / 1:22 / 1:32 / 1:28 / 1:25 / 1:31
6am class
Used 12#WB 15# DB hang clean/push press
Time:35:48
1:17 / 1:17 / 1:18 / 1:22 / 1:22 / 1:23 / 1:24 / 1:19 tuff wod after not running for months this winter. i cant believe my last run was sub 1:20 i didnt think i had anything left.
1:44 / 1:46 / 1:52 / 1:54 / 1:54 / 1:55 / 1:54 / 1:51
1:05/1:07/1:10/1:15/1:15/1:16/1:17/1:15
Pretty ugly running, with my heel kicking the inside of the opposite leg a fair bit coming down that hill.
At U of C:
1:19/1:22/1:21/1:22/1:37 (i hate running)/ 1:34 (still hate it)/ 1:20/1:23.
Did some deadlifts after to reassure myself I still like working out.
about 6 sets up to 265.
Cory, you are a fast person.
1:02/1:06/1:15/1:33/1:35/1:19/1:22/1:15
was going to quit after round 3…but was egged on by Cory and Alvaro…my feet were very sore after round 3 and my hamstrings were on fire…however, this was a pretty good conditioning WOD for me…I think I am on the road to recovery….
1:22/1:30/1:21/1:30/1:33/1:33/1:33/1:31
Steve, You put a lot of heart on those runs, keep it up.
For sure we will help you get back to where you should be!
Cory those runs were fast! but expected as well, given the lenght of your legs 🙂 Everything is easy for you!
1:10/1:15/1:22/1:21/1:23/1:21/1:18/1:11
1:18/1:23/1:32/1:29/1:37/1:28/1:37/1:27=11:51
Odd rnds – slight uphill
Even rnds – slight downhill
1:24/1:20/1:26/1:30/1:29/1:30/1:31/1:30
oh note that my run was not done at CFC- it was straight but it did have a slight uphill and downhill like the CFC route
ran this yesterday at OPT…
Brett/Kris
1:09.72/1:15
1:11.82/1:18
1:20.59/1:22
1:16.83/1:22
1:17.88/1:20
1:18.89/1:21
1:19.06/1:20
1:15.57/1:15
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