As Rx’d 19:30 min.

TexasPatrick - 02 February 2010 05:27 AM

Just watch the turn arounds people . . . you’ll go forward, cool! You’ll run backwards! Cool!! You’ll turn around to run forwards! Your legs will say “uncool!!!”

So True!  Second 800m was rough.

Griff

WU
1000m Row
DROMS
5 basement rope climbs
30 Pushups
40 Abmat sits
40 Abmat Ex

Deadlifts
WU then 3x3
225, 255, 285

Griff
14:03

End
Stretch

Done on neighborhood course…distances calculated from mapmyrun.

5 rounds for time
20 pullups (instead of 5 muscle ups)
20 dips (instead of 5 muscle ups)
Run 400m
Time: 36mins

I was surprised when I checked my watch and saw that that much time had gone by.  Didn’t do thrusters as per yesterday’s WOD because shoulder is still bothering me.

February 2, 2010

Standard warm up

Run 800 m.
Run 400 m.
Run 800 m.
Run 400 m.

Time was about 25 min.

TexasPatrick - 02 February 2010 05:27 AM

Just watch the turn arounds people . . . you’ll go forward, cool! You’ll run backwards! Cool!! You’ll turn around to run forwards! Your legs will say “uncool!!!”

I know I only ran half distance, but…

Did anyone else find the switch from backwards to forwards like running fresh out the door? The first 100m forward after backward felt an absolute dream!

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:54 on a treadmill

stan5155 - 02 February 2010 08:01 AM

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:54 on a treadmill

I was just gonna ask if anyone tried this on Treadmill…

Any tips plan on doing it on treadmill as well.

Back Squat
3-3-3
40kg-42.5-45
Deadlift
3-3-3
77kg-79.5-82
12-9-6 52kg

Griff-Puppy-ish
400m run
200m backward
400m run
200m backward

6:36

Ankle was sore from yesterdays run so scaled down.

83 burpees

KillaKamz - 02 February 2010 08:09 AM

stan5155 - 02 February 2010 08:01 AM

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:54 on a treadmill

I was just gonna ask if anyone tried this on Treadmill…

Any tips plan on doing it on treadmill as well.

I just slowed down the speed and balanced myself by holding on to the rails.  The big difference is that if you mistep on a track it is easier to recover, if you mistep on the treadmill it could be very dangerous because the belt is moving.  I couldn’t stride it out very well so just took short, choppy steps.  Still felt it in the quads and calves though.  Good luck.

Tuesday 100202

1. CFWU

2. WOD

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 13m02s

Back Squat: 1-1-1-1

Rest
Max Burpees in 3 minutes

185/205/225/245
rest
30 burpees

Clean/Bench Press/OH Squat (1 rep each)

Clean, 1 rep 72,5kg (squat) (70-80F-72,5)
Bench press, 1 rep 75kg     (70-75-80F)
Overhead squat, 1 rep 42,5kg (40-42,5F-42,5)

total 190

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time:

13:13

This was nice, strange, but nice.

28 burpees

“Griff”
For time:
Run 800 meters
Run 800 meters backwards
Run 800 meters
Run 400 meters backwards

18:35

800 m backwards on first run purely by accident.  I had to do the run in the aerobics room at the gym (I don’t trust myself to run backwards on a treadmill and wanted to run it rather than use an eliptical) and messed up on the distance of the first round causing one of the worst stitches in my side I have ever had….half way through the first backwards run which carried on through the rest of the workout.

Gonna feel this tomorrow!