Monday, August 10, 2009

800m x 4

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11 comments:

  1. JustinAugust 10, 2009 at 7:14 AM

    WODoers:

    This cyle left me with no legs today. I think my course was about 850m today.

    3:19/2nd gassed/3:55/3:53

    I was ready to walk back home and count the failed second round when I realized I would have to leave some pride and self respect out on the ground. It would be like taking a pinch of gold dust out of the pouch in the old days. A small payment for being a pussy. There would still be plenty in the pouch, but it would be lighter and I would feel it. So I buckled down and took my shot legs for one more round 3:30. When I got done I realized I had added a pinch of pride and self-respect. My day will be much better now. The lesson is simple, if you have a choice, choose not to be a pussy.

    ReplyDelete
  2. smoreywyAugust 10, 2009 at 12:21 PM

    Did this last week on FGB day, instead sucked at:

    50 double-unders,
    50 knees to elbows,
    50 double-unders.

    TT: 14:20, DUs were just not working today, last knees to elbows was a set of one

    Way to gut it out Kook. I was going to run a BASE sponsored 5k tomorrow but it ended up being today, soooo missed it and was pissed, and too fucking hot to run outside @ 6 am (only like 100 F)... Will get the one on the 31st. This place is awesome....

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  3. Myles lewisAugust 10, 2009 at 3:32 PM

    first run 2:30 down hill
    Back 3:30 up hill
    Third run 3:23 down hill
    Back 3:30 up hill
    The total descent is not that much but you notice it on the way back.

    ReplyDelete
  4. Elgin Garage GymAugust 10, 2009 at 6:14 PM

    Finally broke my Thruster PR by 5lbs.... 205lbs. I really think I got 210lbs next time but I was 30 reps in once I hit my singles.

    Warm Up:
    Thrusters 5x3

    115-135-155

    Thruster 5-4-3-2-1-1-1
    *Each set followed by 10 slow and controled Glute Ham Back Extensions.

    165-175-185-195-205(PR)-210(Failed)-210(Failed)

    15 Minute rest then...

    Tailpipe:

    5 Rounds, two participants alternate one holding while the other rows then switch as the row ends. It's brutal as one person slowing down punishes the other and the work phases feed off each other; speeding up saves you the slosh pipe but taxes you even more while slowing the row only makes you have to hold the pipe for that much longer...

    P1: 250m Row
    P2: Slosh pipe rack hold

    Interval Times for 250m Row
    1. 0:42
    2. 0:46
    3. 0:52
    4. 1:02
    5. 1:05

    ReplyDelete
  5. ChrisAugust 10, 2009 at 8:34 PM

    Ran hard for me today

    3:58
    3:54
    3:50(pr)
    3:34(Personal Mother Fucking record)

    Yeah I know, I'm not the fire breathing animals that some of you guys are or apparently Craig's wife is, but not bad for a 39 year old.

    Peace out fellas, it's rest day!

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  6. Myles lewisAugust 11, 2009 at 9:20 AM

    This is where it all starts Chris, you will be breathing fire soon my friend trust me.

    ReplyDelete
  7. ChrisAugust 11, 2009 at 11:42 AM

    Thanks for the words of encouragement Myles. It's this blog and everyone that post here that keeps me motivated to train hard.

    ReplyDelete
  8. Myles lewisAugust 11, 2009 at 9:33 PM

    Yo jacob where did you order that tape from?

    ReplyDelete
  9. Elgin Garage GymAugust 11, 2009 at 11:45 PM

    Myles,

    Med Vet International.... The Co-flex tape lists on the site for 1.75 but when you buy 100+ rolls and put it into your shopping cart the price drops to 1.00 a roll. I highly recommend Co-flex, it's a life saver for your hands.

    Just google it and the site should come up, let me know if you have problems finding it.

    ReplyDelete
  10. Craig FletcherAugust 12, 2009 at 4:28 PM

    Chris, I love that post. Funny.. and good job sir! Your French is improving as well.

    I skipped this WOD dudes, I don't think I should run 1/2 mile sprints, and was feeling beat down. Linda looks really hard. Gonna have to scale it and do dumbbell press or pushups in lieu of bench. I wish I could do flat bench.

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  11. Elgin Garage GymAugust 12, 2009 at 10:21 PM

    Fletcher you could give this Linda sub a try, saw it somewhere but couldn't remember where.

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Glute Ham Back Extension: +30% body weight
    Ring Dips: +25% body weight
    Hang Snatch to Over Head Squat: +20% body weight

    Never done it, but it looks cool.

    ReplyDelete

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