Summer never bothered to show up to West Michigan this year…UNTIL TODAY!!!

Warm up: walk two laps and plenty of stretching

Workout: 
rd1/rst1: 3:19/4:00

rd2/rst2: 3:03/4:30

rd3/rst3: 3:04/5:00

rd4: 3:03

Cash Out: slow walk one lap and again plenty of stretching

Rather pleased with these results, mainly because they are rather consistent.  Still sucked though.

9am class also did:

Warm up ( on your own before class)

Buy in
Back squat
Work up to a 3 or 5 rep max

Three rounds for time of:
21 Sumo-deadlift high-pulls #95/65
21 Ring dips

Cash out
Precision Jumps onto balance beam.

Yesterday-

Warm up: 60 4 count jumping jacks, 60 4 count military press, run 800m.

“Tabata Something Else”:

Puppy Scaling (16 intervals) two times with two mins rest between.
Total 32 intervals.

I didn’t keep count of reps (next time I’ll try), just did as many as I could every time.
I feel like I did well on all but the pullups (about 70% of them were assisted).
On everything else I averaged 10-12 per round every time.

Crunch circuit:  3 sets 125 crunches with 30 sec rest between.

I’m WAAAY behind on posting—like a couple of weeks worth of WODs.  Should I still go ahead and post them?  I do keep my own records at home.

4x 800m run, did 4x2:00min rowing with 1:00 min rest, 497m, 496m, 496m, 515m, at level 10.  Could not figure out how to show the calories this time.

There is something about rowing that I don’t understand.  Why does sometime my SPM is low but I seem to go faster? and the reverse is true and what does the level on the side really mean (1-10)?

Kiddo - 10 August 2009 10:16 AM

I’m WAAAY behind on posting—like a couple of weeks worth of WODs.  Should I still go ahead and post them?  I do keep my own records at home.

It’s up to you, but you can post them all to one message if you want.

TP

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This Time:

Pull-ups:  14+9+6+5+4+4+4+4=50
Push-ups:  23+17+12+9+8+8+7+7=91
Sit-ups:  13+13+12+12+11+11+11+11=94
Squats:  17+16+14+16+15+14+14+15=121

Total:  356

Last Time:

Pull-ups:  11+6+4+2+3+4+3+3=36
Push-ups:  20+15+9+7+7+6+6+5=75
Sit-ups:  12+12+10+10+9+10+9+9=81
Squats:  15+14+14+12+13+12+12+12=104

Total:  296

4X800 meter run
warm up 400 meter slow jog and some stretching
Round one: 3:58/rest 4:00
Round two:  3:52/rest 4:00
Round three: 4:10/rest 4:00
Round four:  4:15
I was hoping to get all of them under 4 min but it just didn’t happen today!
Cool down:  walking back to vehicle!

I have been doing all the other workouts at the puppy level but really wanted to give this one a go as RXed!

4 rounds
800 m
1 3:45
2 4:05
3 3:58
4 4:10

pwseb - 10 August 2009 10:19 AM

There is something about rowing that I don’t understand.  Why does sometime my SPM is low but I seem to go faster? and the reverse is true and what does the level on the side really mean (1-10)?

Your 2 questions may be linked.

The slide on the side of the flywheel is the damper.  Higher numbers increase the amount of air that is let in to slow the fan down (and makes it harder to pull).  The computer figures out how much credit to give you for each pull by looking at how quickly the flywheel decelerates.  So a high damper setting will give you more meters per stroke than will a low damper setting.  Think about it like gears on a bicycle… the lower gears are easier to pedal, but you don’t go as fast.

The damper may explain your confusion, but there could be another factor in your SPM vs. Speed observation though.

Your speed on any given damper setting is not only dependant on your SPM, but also on the power you put into each stroke.  You can attain exactly the same speed you can with a high SPM, by slowing down the SPM and pulling harder on each pull.  Or even go slower with a high SPM number if you aren’t pulling very hard.

There is a lot of personal preference in determining someone’s optimum damper setting, stroke rate, pull strength, and recovery time.  But if you are unfamiliar with the machine, getting to know some of these concepts will undoubtedly make a difference in your performance.

Behind a few days.

CFWU 3 rounds (15 squats - 10 situps - 10 back ext - 12 dips)

WOD L-pullups and Rope Climbs

This wod humbled me considerably.  I could just get the 15 pullups 3 rounds - not l-sits but had my knees in an L - feet hangin from there) 
Then I tried to do some rope climb pregressions with a towel.  I could hardly hold myslef up and could just with all my might
do something like a pull up.  Oh Well - I guess I have a long long way to go (to get me to the border of Mexico - So I’ll ride - ride like the wind to be free again) Sorry.

CD 2 sets of 6 thrusters 75 #
1 set of 10 dumbell swings 50#
1/5 mile “run” @ 10.2 treadmill

1 sad ride back to the office wondering why I am so weak.

800m Runs

just did 3 reps as short on time today.

2.45 (1.19/1.26)

3.08 (1.29/1.39)

3.12 (1.35/1.37)

5min rest between runs - aim was to go for broke on first rep.. still 16 seconds shy of my goal sub 2.30 for 800m ... it will come!

I must double check length of course, 400m out and back - Francis road.

Hips/Legs still very tight , need to keep AIS and Foam rolloing for sure!

Last time May 10th

3.24 - just testing the water grin felt fine so

2.48

2.58

3.02

Back after a nice family vacation in Cape May, NJ…I have some WODs from the trip, but forgot to bring them with me to post.

2 min. jump rope (234)
2 min. rest
2 min skip rope (239)

various stretches and a few KPUs

4 rounds for time of 800 m
Treadmill @ 8 mph
3.52 each

I rested 2 min. between runs.

800m runs

Out at the local high school track

2:51
3:11
3:11
2:59

Temp was about 93 F…..humid as a f’ing sauna…...my times weren’t bad considering the heat and humidity this time compared to last.

Last was all sub 3min….def looking forward to resting tom….

Brand X 9AM

Warm up: Back Squats, 3 sets of 5 reps, ending weight #165

WOD: 3 sets of 21 SHPS and 21 jumping parallel bar dips, used #65 first set and #45 for the last two.