Wednesday 01/26/11

Phil:

Gymnastic Practice


3 rounds of:
40 yd sprint
15 Burpees
40 yd sprint
15 DB Bent-over Rows, 50#/35#

Rest 45 sec between rounds. (Courtesy of CF Football - 3 rounds instead of 5)


Kiley:

Bike CFE:
All out efforts:
Ride 1:00, rest 1:00
Ride 1:00, rest :50
Ride 1:00, rest :40
Ride 1:00, rest :30
Ride 1:00, rest :20
Ride 1:00, rest :10
Ride 1:00, rest :20
...
Ride 1:00, rest :50

Swim CFE
All out efforts:

Swim 1:00, rest 1:00
Swim 1:00, rest :50
Swim 1:00, rest :40
Swim 1:00, rest :30
Swim 1:00, rest :20
Swim 1:00, rest :10
Swim 1:00, rest :20
...
Swim 1:00, rest :50
Posted by Kiley
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2 comments:

Kiley said...

Biked first on spin bike at CFE. Accidentally reset the computer mid-ride, so not sure how far I went, total. It was BRUTAL. The :10 rest is just mean. By the last two rounds, I felt like I was hyperventilating.

Then I stretched for about 10 minutes.

Then I did the swim. OY! When I couldn't breathe under WATER, it was scarier than when I couldn't breathe on the bike. Weird.

Also, I didn't swim 1:00 exactly because that's harder in the pool. So round 1, I swam 1:00y. That took took long, especially since I had JUST finished the bike wod. So I changed it to 75y each round, and that was much better. So...each round except first was 75y.

1:29 (100yards)
Rest 1:00
1:06 (75y for remainder)
Rest :50
1:07
Rest :40
1:08
Rest :30
1:06
Rest :20
1:09
Rest :10
1:10
Rest :20
1:09
:30
1:09
:40
1:07
:50
1:06

January 26, 2011 at 8:44 PM
Phil said...

Practice (unless otherwise noted, all muscle-up references hereafter are strict ones - I don't want to keep typing that)

5 rounds of:
3 MU (progression)
25 sec handstand on parallettes
6 pistols

Last two rounds of pistols were on a 10# plate - no counterweight. Also, no counterweight from here on out)

Metcon
Round 1 - 1:13
Round 2 - 1:14
Round 3 - 1:16

Total - 3:43 (5:13 with rest)

February 20, 2011 at 8:42 PM

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