Tuesday 11.29.11

A training facility need not be equipped with a track to take advantage of measured runs. The Compound is located in an industrial park and we've measured and marked from our gym door 100, 400, 800 and 5k routes.These "urban runs" are fraught with obstacles like mossy gutters, moving cars, and of course I've dodged a dog or two. For many of our athletes this has greater application and relevance than loops on a rubber track.
SWOD: Power Clean 1-1-1-1-1-1-1

Metcon: For 7:00:
- 800 m Run
- Max Reps of Deadlift (75-85% of today's 1rm) with remaining time

Post weights, time of run and Deadlift reps to comments.

18 comments:

  1. SWOD: worked up to 100x1 (PR)
    Metcon: 34 reps of deadlift @ 85lbs

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  2. SWOD: Power Clean 7X1:65, 85, 90, 90, 95, 95, 100 failed
    Metcon: 800 meter run then as many deadlifts in 7 minutes- 44 @ 85#

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  3. SWOD- 65,85,90,95,95,105,110
    METCON- 30 @ 95#

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  4. SWOD: Worked up to 140lbs, PR!

    Metcon: 31 @ 110lbs

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  5. Swod:125
    Metcon: Run 3:22/ 72 @ 110 lbs

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  6. SWOD 140#

    Mwtcon 3:12 41 @ 125#

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  7. SWOD: 125x1 (PR...but it was NOT pretty)
    Metcon: 3:24 run, 105lbs x 56

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  8. SWOD: 100#
    METCON: 4:17, 43 rep@75#

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  9. SWOD: 125x1
    Metcon: 3:49 run, 105#x 40
    * the run was possibly a PR. :)

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  10. SWOD: 75, 105, 135, 165, 195, 225, 255x0 (fail 4x!)

    Metcon: 3:30 run, 57 DL's @ 225#

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  11. swod: pc technique review and warm up/ 115,125,135,145,155,165(failed) 160pr
    metcon: 3:37 51 reps @ 160 scaled up on DL
    progress made tonight !

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  12. Crossfit Merced Metcon:
    Cindy's Box - 20 min AMRAP
    5 pull ups, 10 push ups, 15 box jumps (24/20)
    7 + 5 box jumps Rx'd

    Compound SWOD:
    135, 155, 160, 165, 170, 175 (PR), 180 x 3 fails.
    Flinn good about it !!!

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  13. Swod: 110x1, 110x0 (failx3), sorry Craig
    Metcon: 47 @ 120#

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  14. SWOD:
    95x5,135x5,185x5,
    205x2,225x1,235x1,255x0 fail
    275x3 high pull
    315x2 high pull
    365x1 high pull
    255x0 fail
    225x2
    225x2
    METCON:
    42 deads @225#

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  15. SWOD: 75,95,115#x4
    Metcon: 30:00 2 rds + 400+8 @75#

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  16. Steffanie, why are you sorry? you did good. and don't sale yourself short, your failed 3 times at 120#, not 110#.

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  17. SWOD: practiced form
    Metcon: 125x17

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  18. Swod: dips with legs on box. 2 on the minute for 15 min
    Wod: 28x 75#

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