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Archive for April, 2012

Wednesday Workout

Thursday, April 26th, 2012
Strength: Weighted Pullups (5-3-3-1-1) (20lb PR)

Metcon: Christine

3 rounds
500m Row
12 body-weight deadlifts
21 box jumps

11:20 Rx

Monday Workout

Wednesday, April 25th, 2012

Metcon: Cindy+

AMRAP 20:00
5 Pullups
10 Pushups
15 Squats
20 Double Unders

12+5 Rx

Wednesday Workout

Thursday, April 19th, 2012

Metcon: 3 Rounds

400m Run
21 Jerks at 95lb
500m Row
12 Handstand pushups
29:15 Rx

The last HSPU took like 4 mintues to do but I got it Rx.

Monday Workout

Tuesday, April 17th, 2012

Strength: Cleans (3-3-3-1-1) (180PR)

Metcon: AMRAP 10:00
10 chest to bar pullups
2 badger laps
5+3 Rx

Monday Workout

Tuesday, April 10th, 2012

Strength: Clean (5-3-3-1-1) (175 PR)

Metcon: for time
21 DB burpee snatches Right side (45lb)
21 ring dips
21 DB burpee snatches Left
21 ring dips
8:39 @ 40lb, purple band

Saturday ride

Sunday, April 8th, 2012

Metcon: 26 miles with a Page Mill climb. Felt good; didn’t bonk out.


Friday Workout

Saturday, April 7th, 2012

Strength: Turkish Get Up (123, 123)
Metcon: 101 Push Press (95 lb)
If the bar touches the ground then you have to do 5 burpees before
picking the bar up again
14:30 @ 85lb

Wednesday Workout

Wednesday, April 4th, 2012

Strength: Strict Pullups (5-5-3-3-3) (15lb PR)

AMRAP 6 min
16 MedBall Snatch (20 lb for all)
16 MedBall V-handoff

3+17 Rx

rest 1 min

AMRAP 6 min
16 wall balls
16 med ball twist (sitting with feet off ground)

3+4 Rx

total: 6+21 Rx

Monday Workout

Wednesday, April 4th, 2012

Strength: Clean (5-5-3-3-3)

50 Double Unders
24 Flag Pushups
50 KB Swing 24kg
24 Flag Pushups
50 Double Unders

7:58 Rx

Fight For Air Climb

Monday, April 2nd, 2012

52 flights of stairs.  Estimated 775 ft vertical gain from the website.  Garmin says more like 715 ft.

10:04 unofficial time on my garmin.  I was shooting for around 10 min so I’m happy with this performance.
Assuming 700ft of up, this is 4200ft/hour.  This number is pretty low-key worthy.  Assuming I’m carrying a bike up the stairs (20lb) the equivalent ft/hr is 3700.
Adjusting it to be a 20 min climb instead of a 10 min one (subtract 5%) gets me about 3550fph or a 22 min OLH. Now I want to go do OLH and see if I can actually put up a 22 min effort.   That would be pretty sweet for not having trained on the bike at all.

Update: Official time 9:57!  feels good to beat the 10 min cutoff.  35th overall of 1010 people. 6th on the team.