Tuesday 4.12.11

 
Bad news, Alex is moving!  But not before he kicks everyone's butt in today's metcon!

SWOD: Push Press  3-3-3-3-3

Metcon: For time:
-1600m run
-Rest 3 mins
-1200m run
-Rest 2 mins
-800m run
-Rest 1 min
-400m run

Even as the rest time goes down, you 400 split times should increase throughout this workout.  If your last 400 m run is the same speed as your first, then you probably have good endurance with moderate tempo, but your speed and explosive power could use work.

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15 comments:

  1. KateTuesday, April 12, 2011 6:05:00 AM

    SWOD- 65-75-85-95-105

    METCON- 29:08

    ReplyDelete
  2. KellyTuesday, April 12, 2011 6:07:00 AM

    SWOD: 55-65-70-75-85

    WOD: 29:16 I tried my best to keep up with Kate the whole time....fell behind a bit, but great motivation....thanks kate for letting me follow on your heels.

    ReplyDelete
  3. MattMTuesday, April 12, 2011 8:26:00 AM

    SWOD:
    CFFB Deadlift@ 75% of 1 rep max
    385 1 rep every 30 sec for 15 minutes

    METCON:
    10rep max strict pullups
    12x3 GHD back extensions

    ReplyDelete
  4. Greg HTuesday, April 12, 2011 10:51:00 AM

    SWOD: 145,155,165,185,190x3 fail 195
    Metcon: 23:15

    ReplyDelete
  5. Ryan S.Tuesday, April 12, 2011 11:28:00 AM

    CFFB WOD:
    -1 DL every 30 sec for 15 min @ 75% 1RM
    Completed @ 315# RX'd

    CFFB SWOD:
    -3x Max Rep Strict Pullups (13, 11, 11)
    -3x12 Weighted GHD Situps (10#, 15#, 25#)

    ReplyDelete
  6. MikeCTuesday, April 12, 2011 12:05:00 PM

    SWOD 3xPP Max 140#(pr)

    Metcon 22:59

    ReplyDelete
  7. EricaTuesday, April 12, 2011 12:51:00 PM

    SWOD: 105x3 Push Press
    So how is it that i can push press 3x the same weight that i front squat 1x? something is seriously outta balance here. Gotta try my front squat again cuz that just doesnt make sense.
    Metcon: rowed 1500 meters but wasnt pushing very hard. Hope to make up metcon on rower at home later.

    ReplyDelete
  8. HollyTuesday, April 12, 2011 3:37:00 PM

    SWOD: 75X3 Today was an off day for me lifting
    WOD: 7:49 mile
    6:09 1200m
    4:00 800m
    1:55 400m
    Total: 25:53

    ReplyDelete
  9. ChristineTuesday, April 12, 2011 7:06:00 PM

    SWOD 110 lb PP x3
    Metcon 8:59, 6:45, 4:39, 1:41
    Total 28:05

    ReplyDelete
  10. SteffanieTuesday, April 12, 2011 7:43:00 PM

    Push press: 65x3, 75x3, 85x3, 95x2

    Monday's metcon: 16:07

    ReplyDelete
  11. DougTuesday, April 12, 2011 8:02:00 PM

    swod: 135# 3x5 push press
    metcon: row 2000m.8:32/1500m. 6:25/1000m.4:12/500m. 2:00...just needed to get off my feet...and smoke my quads on that pesky rower!

    ReplyDelete
  12. joyceTuesday, April 12, 2011 8:15:00 PM

    METCON at home... I liked this one
    29:

    ReplyDelete
  13. danyelTuesday, April 12, 2011 9:38:00 PM

    SWOD: 75x3,70 3x4
    Metcon: 30:11

    ReplyDelete
  14. Melissa MurphyWednesday, April 13, 2011 8:58:00 AM

    SWOD 95x3
    Metcon: 26:17
    1 mile : 8:07 PR!!!
    1200: 6:07
    800: 4:14
    400: 1:49

    ReplyDelete
  15. kelsey andrewsWednesday, April 13, 2011 1:42:00 PM

    SWOD:90x3
    Metcon:25:34
    7:19
    i forgot the rest... :)
    (check board)
    I LOVE CROSSFIT! SO HAPPY TO BE BACK!

    ReplyDelete

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