Category: .Endurance/Marathon


P.E. Jan. 30

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 7 Comments
January 30, 2013

GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders

CFE Strength: Back Squat 10×2 at 60% 1RM; Rest 1 min between sets.

BA WOD: 3 RFT:
Backwards sprint 2 laps around gym
20 box jumps
Walking lunges width of gym and back

CFE WOD: 3 RFT:
20 Overhead Squats, 45/35 lbs
20 Pull-ups
20 Sit-ups or GHD Sit-ups
20 Dips

TM WOD: “The Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Record weight for all five sets, and which rep you failed on if you failed on any set.

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Endurance Club: Week of Jan. 27

Filed Under: .Endurance/Marathon by Mr. H — 1 Comment
January 27, 2013

Sunday:
Run 10k
All-out effort. Here is a map of a good route you might consider. It starts from my house but you can start from the field house–same loop.

Monday, in P.E.:
Strength: Box Squat 10×2 at 60% 1RM Rest 1 min between sets.
CF WOD: TBA (overhead squats, pull-ups, sit-ups, dips)

Wednesday, in P.E.:
Strength: Find your 1RM front squat
CF WOD: TBA (thrusters, pull-ups)

On your own:
Strength: Find 1RM shoulder press
CFE WOD 1: 3 RFT: Run 400m; 21 Overhead Squats, 65/45 lbs
CFE WOD 2: As many reps in 9 mins as you can of: Double Under, 2 mins; AbMat Sit-up, 2 mins; Double Under, 1:30; AbMat Sit-up, 1:30; Double Under, 1 min; AbMat Sit-up, 1 min
For total distance: Run 5:00;  rest 2:30; run 6:00; rest 3:00; run 7:00 (this is a great running workout. You can run the mile loop repeatedly to measure how far you got, or track your distance on runningmap.com)

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P.E. Jan. 25

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 4 Comments
January 25, 2013

In-class GWOD: 25 pistols each leg (or progressions)

Bodyweight Aces:
AMRAP in 12 minutes:
15 sit-ups
10 wall ball shots
2 laps around the gym

Strength:
Find 1RM deadlift

CFE WOD:
For time:
Run or row 1 km
Tabata Air Squats, 4 mins
Row or run 1 km

Tough Mud WOD:
“Helen” — post comments here.

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P.E. Jan. 23

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 3 Comments
January 23, 2013

In-class GWOD:
25 front-to-back leg swings, right leg
25 front-to-back leg swings, left leg
25 side-to-side leg swings, right leg
25 side-to-side leg swings, left leg

Strength:
Endurance Club: Max effort floor press
Tough Mud: Wendler, Week 1

WOD: “Elizabeth” (record your comments at this post)

Bodyweight Aces WOD:
4 RFT
Bear crawls (width of the gym and back)
50 squats
15 push-ups

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Endurance Club: Week of Jan. 20

Filed Under: .Endurance/Marathon by Mr. H — Leave a comment
January 20, 2013

Sunday:
Run 4.25 km in the same amount of time you ran your all-out 5K last week.
In other words, you’re running at about 85% of the effort you put into your run last week.

On your own:
Strength: Push Press 12×2 at 55% 4RM every 45 secs.
CFE WOD: Run 400m; 40 kettlebell swings (1.5/1 pood); 30 pull-ups; 20 kettlebell swings; 10 pull-ups; run 400m
CFE WOD: 4 RFT: 30 double unders; 30 AbMat sit-ups; 30 air squats
Run: 4-6 x 2:00 all-out efforts, rest 5:00, until form deteriorates or you complete 6 rounds

Wednesday, in P.E.:
Strength: Max effort floor press
CF WOD: TBA (power cleans, dips)

Friday, in P.E.:
Strength: Find your 1RM deadlift
CF WOD: TBA (rows, squats, runs)


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P.E. Jan. 14

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 4 Comments
January 14, 2013

In-class GWOD: 5×5 handstand push-ups at most difficult progression possible

Tough Mud:
Strength: Wendler Week 1
WOD: Thrusters, T2B, Runs (record comments at this post)

Endurance Club:
Strength: Back squat 10×2 at 60% 4RM
CFE WOD: 3RFT:
20 wallballs, 20/14lb
25 sit-ups
400m run
(If you’re doing the Endurance track, you might record your comments at this post.)

Bodyweight Aces:
Partner WOD: 3 RFT:
30 partner medball toss
30 partner medball sit-ups
400m run

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