Jun 3, 2010

FRIDAY 100604

Track time baby!
Warmup with 4 x 100m sprints, at 50% effort, 75% effort, 100% effort, 100% effort

then...

Run 400m in 6 x 2 minute rounds
Amount of rest is amount of time remaining after the 400m is complete.
Your score is your slowest 400m interval.

Post splits to comments.

11 comments:

Jeff Paine said...

Slowest split: 1:44

1:20
1:28
1:33
1:38
1:44
1:44

monroe said...

Smokin times, Jeff!

The way I understand it the clock does not stop, right? Wish I had done this earlier, supposed to be a stem bath today.

For all, I've put in for 25,26 September for the next Level I.
As for the Mobility Seminar, we will reset a date soon. Write here or to Phil or myself with your preference for weekday/weekend seminar. The seminar will be no more than 90 minutes.

C.L. said...

I'd like to do it before 14 June (after that I will be packing and moving)

Jeff Paine said...

I concur with CL - before 14 June would be best.

craigrr said...

Slowest split: 1:39

1:21
1:29
1:34
1:39
1:34
1:37

John McGrady said...

Made up Nate from Monday. Posted there.

J. O'B said...

I did a make-up of last Friday's 95# barbell/burpee love fest. 16:59.4 Wow, utter destruction! Talk about punishing weaknesses.

To whoever programed that WOD: touche my good man! I will get even... in another life perhaps because this one is spent.

RW said...

Did this track WOD on monday so I made up "Nate" today. Posted results under that day.

Track WOD:
1:14, 1:15, 1:15, 1:16, 1:17, 1:15

slowest time = 1:17

JO'B - that 95lbs WOD w/ burpees was a regional games qualifier.

John McGrady said...

For the mobility seminar, I'm with CL. I'll be doing the same as him. I'll show up for anything before the 14th.

C.L. said...

Made up OHSs and Annie from yesterday
OHSs:
- Took myself to OA (OHS'ers Anonymous) and did 6 sets of 7 concentrating on form: 45, 65, 85, 105, 115, 125. Instead of using active shoulders, I followed John's (shortened Olympic seminar instructor) technique and thought about stacking the weight over my back using active lats. That seems to work better for me. I can explain it better in person if anyone is curious.
Annie: 14:59 as rx'd
- PR by over 3 minutes. Still doing mostly onesies, twosies, and threesies for DUs (got one string of 10). Sit-ups are also always painful for me. This whole workout targeted three of my biggest weaknesses.

J. O'B said...

Thanks Ryan. The workouts that I complain about are actually the ones that keep me coming back for more.