Saturday, 03 Apr, 2010

Posted by Mandee on April 3, 2010   |   21 Comments

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Reason TV’s “Nanny of the month”

21 responses to “Saturday, 03 Apr, 2010”

  1. Aaron says:

    1600: 5:32
    1200: 4:51
    800: 2:51
    400: 1:16
    TOTAL: 14:06

  2. Tasha W says:

    21:13. Form sucked…. Great job to everyone at 9am!

  3. Aaron says:

    Here’s a link to a pace calulator for anyone interested in knowing their splits. It’s also a great tool to use for improving your run splits, especially setting pace/time goals for speedwork.


  4. dunnbball says:

    WOD in 18:39
    1600 – 7:35
    1200 – 5:43
    800 – 3:41
    400 – 1:40

    Also, I did my first kipping HSPU today!!! Only one, but it’s a start. 🙂

  5. Jake Naumcheff says:


    Horrible workout. Kept running on my toes instead of landing mid-foot and it wrecked my calves.

  6. Justin says:

    1600: 6:19
    1200: 4:59
    800: 3:11
    400: 1:23

  7. klowe says:

    WOD with Steven Hand today (great guy…tremendous athlete)

    Diane – 3:34? (I couldn’t see the clock…Steven said I got this time?)

    45 min rest then

    Bushwhack Mountain Run to MonteSano Planetarium (where we arrived) 19:20ish

    this run was so much fun. The woods are beautiful right now! We started at a run but this quickly turned into a pure grind at a quick walking pace. The terrain ranged from flat (at the start) to moderate incline to straight up rock climb. My calves and hamstrings are toast!

    A great change of scenery and pace but definitely valuable as a work-capacity WOD.

    Here is the route: http://bit.ly/bebcNu

    Total time to Russell and Katherine’s house was 29:00 (the 19:20 ended at the point of crossing the Bankhead Parkway)

    I’ll be using this as a benchmark WOD. Yall need to join me next time!

    Good day.

  8. Karen says:

    20:22 🙁

    PR’d 1600m at 7:48 (YEA!). I think the 1200m was about 6:35. So that sucked. The rest is hazy.

    Definitely not POSE all the way. Definitely need to run LOTS more.

    Then worked on muscle ups for a LONG while. Getting much closer!

    Happy Easter!

  9. tracey says:

    18:30 7:21/5:39/3:46/1:56…..It was a suckfest for sure!!!!

    I believe Russell said, it looked like I was speed walking! LOL The heel striking is so bad. Oh well in my mind I think of POSE running. Its just a continuous goal to learn and maintain Pose for more than 100 yds.:) My 1 mile was a PR. speed kills:)is my motto.

  10. Fernando says:

    16:40 I have to improve on my Pose and start running more. Im going to take the pointers from Russell and Dennis to improve my pose running and a coordination class.

  11. tracey says:

    I for one, love salt! Our bodies needs it for recovery. Too much of anything could be bad, but banning it is silly! Funny video.

  12. tracey says:

    I mean NEED. Dang I hate that I can’t fix stuff afterwards.

  13. Kerri says:

    Active Rest Day: 6-7 mile loop from Hobbs Island down through Ditto Landing and back with the pup. Great afternoon for it, and, she even got to go for two swims!

  14. Kerri says:

    Active Rest Day: 6-7 mile walk. From Hobbs Island Rd. down through Ditto Landing and back. Great day for it, and the pup even got to go for two swims….Now, if I could get her on a bike, she’d be a triathlete!!

  15. Kerri says:


    Check it out, and let’s get this going for the 15th of May at CF HSV!!

  16. Patrick says:

    Back Squats 5/3/1 program:
    Tabata Something Else: 300

    • Patrick says:

      The Squats weight are disappointing but, last week I had to dump the 190 after the first rep. So, it’s an improvement.

  17. Kerri says:

    Active Rest Day: 6-7 mile loop from Hobbs Island Rd. down through Ditto Landing and back. The pup got two swims in…if I could just get her on the bike, she’ll be a triathlete!!

  18. Katie says:

    Front Squat 3×3 100-110-115pr
    then Back Squat 85lb x 12

    I had every intention of going to the track to complete these runs but the weekend got the best of me. My body is telling me to rest anyway… it screams at me every time I move! Still sore from Tabata.

  19. Larry Lowe says:

    Mt. Gap Track:
    1600 – 6:42 (1:40 split)
    1200 – 5:00 (1:40 split)
    800 – 3:18 (1:39.5 split)
    400 – 1:32 (1:32 split)
    Total – 16:32

    I was surprised I kept pace that well.