Sunday, November 1, 2009

Run 4x800m RAN

Rest as Needed
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8 comments:

  1. JustinNovember 1, 2009 at 7:47 AM

    WODoers:

    I should have run. Rowed 1000m x 4 with exactly 3:30 for rest each round. For some reason I was sore and slow today. Is it normal for abs to hurt while rowing?

    3:51,5:54,3:58,4:00

    Glad to be done.

    I know this wouldn't work for the non-milk crew, but I have using EAS protein powder 30 minutes after each work out. 1.5 scoops of powder, 1 cup vitamin D milk, two cups frozen berries, blend the shit out of it. It is only about 350 to 400 calories with 40 grams of protein and the best part is I am not hungry at all until lunch. The second best part is remaining belly is shrinking daily and muscles appear to be growing.

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  2. ChrisNovember 1, 2009 at 10:30 AM

    Justin, that protein shake sounds very similiar to the one I have. Craig told me about EAS protein and just bought a 5lb. bag of it. I sometimes throw some nuts in there as well. Almonds and/or Walnuts, again a Craig idea. It's good stuff.


    We'll call Round 1 my warmup round because it sucked ass. Too many beers from Halloween last night apparently.

    Round 1 4:00
    Round 2 3:49
    Round 3 3:45
    Round 4 3:32(pr by 5 seconds!!)

    My body is feeling yesterday's nastiness BIG time.

    Later guys.

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  3. Elgin Garage GymNovember 1, 2009 at 10:16 PM

    I thought this was a bear of a partner WOD that I recommend to anyone who wants to get beat on for an hour or so. If anyone does this WOD let me know.

    It just came to me since I was trying to get my friend into the weight room at the station with the promise of a good workout in under an hour.

    PM WOD

    "Furno"

    With a partner complete both an ascending ladder and descending ladder from 1 rep up to 10 reps, back down to 1 rep of each movement, for a total of 100 reps per movement, for time.

    Push-ups
    Walking Dumbbell Lunges, 60lb/25lb (1 rep per step)
    Glute Ham Sit-ups
    Dumbbell Push Jerk, 60lb/25lb
    Jumping Chest to Bar Pull-ups

    Jacob (60's) and Furno (25's) 48:00 (Estimate)

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  4. MikeNovember 1, 2009 at 10:45 PM

    Ran this one outside tonight. Google measured half miles. I had to stopped shortly to help a lady with her runaway dog in round 1. Rests were in the 3 - 3:30 range.

    Round 1 - 4:17
    Round 2 - 4:28
    Round 3 - 4:28
    Round 4 - 4:30

    My outside mile pace appears to be about 30 - 45 seconds faster than my indoor treadmill pace. Is this typical for others?

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  5. Craig FletcherNovember 2, 2009 at 9:12 AM

    Yo dudes. This morning I was sore as hell from Angie's big sister "Gargantina".... damn. I haven't done 800M sprints since high school, but today I said screw it, I'm going for it. It was 20 something degrees and dark, really cool feeling. Did two of those and then did two 1 K rows. Favorite part of the WOD was the faster run, worst part of the WOD was the faster 1K row because it damn near killed me dead.

    Run 1 = 3:33
    Run 2 = 3:24 (PR)
    Row 1K 1 = 3:30 (PR)
    Row 1K 2 = 3:45 (damper on 10, felt pukey)

    I pushed hard like hell today. I guess I can run pretty good, I got long legs! I really love running. Sucks bad that my knee is jacked. We'll see how much it swells and gets sore next coupel of days. I wrapped it up really good before heading out this morning.

    Another difference is that I chose to go to the right out of my driveway, which is a flat street. My wife and I measured it with my GPS twice yesterday to verify the distances. Before I would also go to the left which is uphill and I have to jump up a sidewalk, run on grass, then on a windy path. The way I did today was just a bee line out and back on flat ground except for my driveway. On the 3:24 run, I got to the half way mark in about 1:30, then I gassed and had to slow it down. That 1K row was just awful. I almost didn't do the second row, but I know you guys are out there not quitting, and like Jacob said, it's quitting on yourself. We don't do that.

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  6. Craig FletcherNovember 2, 2009 at 9:13 AM

    Oh Justin... I do the same type of protien drink after all WODs. 2 1/2 scoops of EAS protien (about 35 grams of protien), some low glycemic fruit, about 8-10 almonds, and some milk. Keeps me full for hours like you said!

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  7. Elgin Garage GymNovember 2, 2009 at 8:59 PM

    This comment has been removed by the author.

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  8. Elgin Garage GymNovember 2, 2009 at 9:00 PM

    Nice work Fletcher, put a little hustle behind that muscle.

    I feel like complete crap after "Furno"

    Still managed to do some stuff at the FD.

    Warm Up:
    30 minutes on treadmil at 4 mph at a 15 grade.

    Then...

    3 Rounds for time of:
    10 Kettlebell Swings, 2 Pood
    10 Burpee Pull-ups

    Jacob 3:21 Rx'd

    Flat Bench 15-15-12-12-10-10-5-5

    135-135-165-165-185-185-225-225

    Other random cable fly stuff and push-up sets. My chest is real tight, both good and bad.

    Later.

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