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.

Post weights and times to comments. cc

15 comments:

  1. SWOD- 65-75-85-95-105

    METCON- 29:08

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  2. 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.

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  3. 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

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

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  5. 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#)

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  6. SWOD 3xPP Max 140#(pr)

    Metcon 22:59

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  7. 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.

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  8. 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

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

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

    Monday's metcon: 16:07

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  11. 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!

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

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

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

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

    ReplyDelete