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Saturday, June 21st, 2014 - Sprints
Posted: 21 June 2014 03:06 PM   [ Ignore ]   [ # 16 ]
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Metric - 20 June 2014 04:52 PM

Last time out, GD scaled this as:

Garddawg - 28 May 2007 01:31 PM

Big Dawgs, Pack and Puppies:
As Rx’d

Buttercups:
Cut the load in half. Do 5 X 100 M.

But won’t no-one here remember that

As a former runner I have learned from the school of hard knocks that you don’t mess around with all out sprint efforts unless you have been training them.

5 x 80m-100m for me at about 95-98% effort
Run on a gravel road uphill, 2-3% incline
Did not time.

That was more than enough sprint stimulus for me. Sprints #4-5 I could really feel my legs objecting.  Will probably hurt for a few days, especially coming on the heels of the 75 GHD sit-ups a couple of days ago.

Then Death By Burpees—12 Rounds + 8 Reps.

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 21 June 2014 03:07 PM   [ Ignore ]   [ # 17 ]
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WU-3X10 or 30” of Samsons,OHS 15#, GHD Situps, burpees TT=8’24”
WOD- Assisted pull ups 10,9,8,7,6,5,4,3,2,1 with 45,,40,35,30,25,20,15,10,5 seconds rest between
TT=12’34”
$out-AMAP in three minutes of SU’s=224

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 21 June 2014 10:12 PM   [ Ignore ]   [ # 18 ]
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marked out 400 m track into 100 m segments and ran the segments.
Rested about 1 minute between sprints.
Best time=17s, worst 21s.

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M/57/5’8”/154

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Posted: 22 June 2014 02:20 AM   [ Ignore ]   [ # 19 ]
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Buttercup today

Knew I was done at five when I remembered some commentary from one of this years regionals “laying on the ground doing an impression of bacon, not knowing what side to be on”

I live on a hill and have no accessible running tracks so with 25 measured meters of string I walked over to a field that at a glance looks level and smooth, the reality was grass past my knees slightly sloping and quite uneven.  I chose to go for it as we don’t always get to choose when and where we have to run, so I measured 100m, did anyone else think its shorter when your shooting?  And at run three my mid thigh was cramping from the high knee rises to deal with the ground conditions.

Times
22:0 u
19:9 d
20:4 u
19:04 d
20:9 u
U & d are for the slight up and down of the direction of travel

Next time I’m looking for a running track

Want a good work out try the farmers field sprints, they will mess you up!

Mark

Ps still getting better,  have a good day guys

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 22 June 2014 06:08 AM   [ Ignore ]   [ # 20 ]
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dch001 - 22 June 2014 02:20 AM

Buttercup today

Knew I was done at five when I remembered some commentary from one of this years regionals “laying on the ground doing an impression of bacon, not knowing what side to be on”

I live on a hill and have no accessible running tracks so with 25 measured meters of string I walked over to a field that at a glance looks level and smooth, the reality was grass past my knees slightly sloping and quite uneven.  I chose to go for it as we don’t always get to choose when and where we have to run, so I measured 100m, did anyone else think its shorter when your shooting?  And at run three my mid thigh was cramping from the high knee rises to deal with the ground conditions.

Times
22:0 u
19:9 d
20:4 u
19:04 d
20:9 u
U & d are for the slight up and down of the direction of travel

Next time I’m looking for a running track

Want a good work out try the farmers field sprints, they will mess you up!

Mark

Ps still getting better,  have a good day guys

Great times considering the conditions you described. Well done for a bigger guy also. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 22 June 2014 06:19 AM   [ Ignore ]   [ # 21 ]
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Wingo - 21 June 2014 03:06 PM
Metric - 20 June 2014 04:52 PM

Last time out, GD scaled this as:

Garddawg - 28 May 2007 01:31 PM

Big Dawgs, Pack and Puppies:
As Rx’d

Buttercups:
Cut the load in half. Do 5 X 100 M.

But won’t no-one here remember that

As a former runner I have learned from the school of hard knocks that you don’t mess around with all out sprint efforts unless you have been training them.

5 x 80m-100m for me at about 95-98% effort
Run on a gravel road uphill, 2-3% incline
Did not time.

That was more than enough sprint stimulus for me. Sprints #4-5 I could really feel my legs objecting.  Will probably hurt for a few days, especially coming on the heels of the 75 GHD sit-ups a couple of days ago.

Then Death By Burpees—12 Rounds + 8 Reps.

Sage wisdom on the runs, Saves one from pulled hamstrings. Good advice wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 22 June 2014 10:03 AM   [ Ignore ]   [ # 22 ]
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70 minutes spinning class
Intervals… Good sweat

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 22 June 2014 10:16 AM   [ Ignore ]   [ # 23 ]
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OPG57 - 22 June 2014 06:08 AM
dch001 - 22 June 2014 02:20 AM

Buttercup today

Knew I was done at five when I remembered some commentary from one of this years regionals “laying on the ground doing an impression of bacon, not knowing what side to be on”

I live on a hill and have no accessible running tracks so with 25 measured meters of string I walked over to a field that at a glance looks level and smooth, the reality was grass past my knees slightly sloping and quite uneven.  I chose to go for it as we don’t always get to choose when and where we have to run, so I measured 100m, did anyone else think its shorter when your shooting?  And at run three my mid thigh was cramping from the high knee rises to deal with the ground conditions.

Times
22:0 u
19:9 d
20:4 u
19:04 d
20:9 u
U & d are for the slight up and down of the direction of travel

Next time I’m looking for a running track

Want a good work out try the farmers field sprints, they will mess you up!

Mark

Ps still getting better,  have a good day guys

Great times considering the conditions you described. Well done for a bigger guy also. wink

Thank you

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 22 June 2014 11:23 AM   [ Ignore ]   [ # 24 ]
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93F 78% humidity Realfeel says 103F
WU-3 rounds of 30” Samson each side,10OHS 15#,10GHDSU,10 Assisted pullups,10 push ups TT=8’57”
WOD- 10, 100m sprints
I got 90m from the road in front of my house to a tree in the back, so I did 90m x 10. At number five, I felt an old buttock injury flare up, but got through by focusing my form. Best time was 13.83 worst was 17.78. My six year old did the last five with me and his best was 17.88!
$out- long time in pigeon and plow
Go USA! Beat Portugal!

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200

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Posted: 22 June 2014 11:52 AM   [ Ignore ]   [ # 25 ]
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Rest Day - sick kid

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