Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
We will be meeting at the HHS track for this one. Directions will be posted on our door.
I went and ordered a pepperoni pizza from Tommy’s the other night. It was delicious. Very thin, reminded me of the pizza I’ve had in Italy and NY. I think we need to make binge night a monthly social event for our gym, and rotate between locations. I think everyone had a great time eating at Joe’s and we have a lot of good local restaurants like Tommy’s and Joe’s that we could support while having fun…
That is an awesome pic. Nice yard gnome outfit for Cambell!
I agree we should have a monthly social. Daniel and I hung out with Garth last night and also some former crossfitters Kristen and Michael. Its nice to get to know people outside of the gym.
By the way…thanks Russell for the Spartan Warrior costume tips. Daniel and I won $500 at the costume contest at Rush last night.
The Bergers are sick (and Josh is at his cert) so we are going to have to send you to the track on your own today to complete today’s WOD. Luckily, its just 800m sprints so you should be able to do this one on your own as long as you have a watch!
If you don’t have a course you want to do, meet at the regular class time at the HHS track. This track is located right behind Huntsville High School on Bob Wallace. If you turn in behind the baseball fields, you can get to it that way or you can take Billie Watkins off of Bob Wallace to Marsheutz and park on the other side of the building near the tennis courts.
Finally, if that does not work for you, sprint for 3 minutes and measure relative distance as your score. (i.e. the first time I ran from my drive way to that light pole, the second time I made it a little further, to the green mailbox, etc.)
If you have any questions, let me know. Otherwise, see you guys on Monday! Sorry for the inconvenience.
CF Football WOD:
As many rounds as possible in 12 minutes (sub 20 minutes):
5 Push Presses (65% BW = 120# sub 135#)
10 Push Ups
15 Box Jumps 20″ box (sub 24″ box)
IM 100% for a monthly get together. We need to have another hoover ball pot luck paleio get togheter as well.
Joe Ritch and I ran 5k today.
did 800M x 4
3:41-3:32-3:29-3:23. I feel like POSE is helping. This was a hard effort from me today. Trying to maintain POSE form and go as fast as possible. The old lady in me takes awhile to loosen up, as the times clearly show.
3:43-3:40-3:40-3:46. Didn’t worry much about POSE, although tried to keep the stride pace up for the first 100m each time, & think about hamstrings. The old man in me doesn’t loosen up much, as the times clearly show 😉
Approx. 3 min rest between intervals.
Fern Bell Park, my pup ran with me (so may have affected my times a little; or, was it the Halloween Candy this weekend? )
4:33, 4:36, 4:39, 4:41- Good times Tracey!! Mine got slower, yours got faster!!!
3:30, 3:13, and then I puked and called it a day.
It’s official, when I am not on the Zone Diet my workout goes to complete crap. If tomorrow is a met-con i’m screwed.
Oh, and rested 4 minutes in between….
Had to go to the gym on post to do the CF Football WOD.
Power Clean 3×6
Stopped on the 5th. I have never done a 3×6 with power cleans and the gym only had the octagon shaped weights and coat hanger clamps. Something about the mix of that and cramped equipment and mirrors everywhere made me feel uneasy.
100 pull-ups for time:
Done off the pull-up handles that they have on the cable machines.
3:44-3:44-3:50-4:10 Wanted to get all rounds less than 4 minutes but it didn’t happen. POSE is definitely helping! No reference times to compare to. Strangely, I have missed ALL 3 previous times the 4x800m has come up. HOW ODD! 🙂 (“Michael” last week had 4+minute 800m runs). Just got to get my lungs used to breathing for legs that are able to run better!
HHS – 3:25, my clock didn’t start on the 2nd run, but I estimate in the 3:30-3:40 range, then 3:43 for the 3rd.
I ran a 400 for the last one to see my time… 1:24 (pr by 13 secs). It was cold and windy! I’m still coughing!
Arthroscentesis right knee for ml’s: 105
Almost filled 2 60cc syringes.
I’m amazed how much better that knee feels without all that effusion fluid, or maybe it’s the Marcaine/Lidocaine/DepoMedrol the Ortho doc squirted in there.
Can’t squat for the next 3 weeks. Kinda shoots a hole in my “Starting Strength” linear progression strength program.
Bench Press: Build to Max Effort
then singles to 1RM: 170-185-205-215-220(PR)
Think I could have gone heavier but wasn’t comfortable with my spotter. Last time I tried a 1RM Bench Press was 1983. Got 205. So the 44yo me, is stronger than the 18yo me. But, the 18 yo me had a better handstand.
Turkish Get Ups to failure:
20-25-40-45#bar-50-55 failed on left during descent to floor
3:41-3:45-3:52-3:54. Ran with Robert, who is part gazelle!!! Wheezed like an ’81 Chevette four-banger on poor octane gas. Made it through, but…whew! Really concentrated on POSE method, which helps my joints for sure. Still, I don’t think I’ll be winning any sprint competitions.
Opted to skip this WOD, since I had a soccer game this afternoon. Hindsight – prolly should’ve done the WOD…we got our asses handed to us 5-1
Lost tennis 6-3, 6-4. First match in months. The rust showed.
4 x 0.5 mile on treadmill:
6.0 mph, 7.0 mph, 8.0 mph x 2
3:46, 3:46, 3:57, 3:30(?)