Conditioning
4 rounds for time of:
400m run
25 Push-ups
Finale
Thigh bar mash for 2:00/leg
Showing posts with label 400m. Show all posts
Showing posts with label 400m. Show all posts
Monday 2016.08.01
Conditioning
4 rounds for time of:
400m run
25 Push-ups
Finale
Thigh bar mash for 2:00/leg
Monday 2016.07.18
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2016.06.11.
Group conditioning workouts will start at 6:30 a.m., 7:30 a.m., and 6:30 p.m.
Finale
Thigh bar mash for 2:00/leg.
Saturday 2016.06.18
Conditioning
For time:
400m Run
50 Push-ups
50 Sit-ups
800m run
50 Sit-ups
50 Push-ups
400m run
Finale
Roll using Rumby or the large PVC pipe - accumulate 20-30 passes. Your choice of back, hamstrings, quads, etc.
Saturday 2016.06.11
A big "Way to go!" goes out to everyone competing at the weightlifting meet in Des Moines today - lift big!
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2015.09.05.
Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2015.09.05.
Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").
Saturday 2015.09.05
Reminder #1: We do not have class on Labor Day (Monday, 2015.09.07).
Reminder #2: The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.
BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2014.08.02.
Finale
Bar mash either your thighs or your hamstrings for 2:00/leg.
Reminder #2: The weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.
Tyler gets airborne doing clapping push-ups while Brianne does overhead reverse alternating lunges.
BBG (off)
A) OHS + Snatch Balance
5 x (2 + 1)
1 set = 2 OHS, lower the bar to the shoulders, then 1 snatch balance. Perform 5 sets of this complex with a goal of increasing the weight each set (take 2-4 minutes of rest between sets).
Strength/WL
OHS
4 x 3, 1 x 3+
Conditioning
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 2014.08.02.
Finale
Bar mash either your thighs or your hamstrings for 2:00/leg.
Saturday 2015.03.14
Jess blasts out some box jumps . . .
. . . while Zach knocks out some overhead lunges.
BBG (off)
Split Jerk
3-3-3-3-3
Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.
Strength/WL
Back Squat
2 x 5, 1 x 5+
Conditioning
For time and reps:
400m run
ME Push-ups
400m run
ME Strict Pull-ups
400m run
ME Push-ups
400m run
ME Strict Pull-ups
Each 400m run is timed individually. When you return from the run, begin a set of max effort (ME) push-ups or max effort strict pull-ups, i.e., do push-ups or pull-ups until you fail. Don't confuse "fail" with "knowing you can't do another rep" - they are not the same. Go all-out and don't stop doing push-ups or let go of that bar until you've actually tried and failed to get a rep. With that said, if you are a newer member and will be using bands for your pull-ups, dial back the intensity a bit on the pull-ups - in this case, it would be better to stop with a rep or two still left in the tank. After finishing your push-ups or pull-ups, head out for your next run (be sure to check the clock for timing purposes).
There is a 16:00 quasi-cap on this workout. If you hit the cap, finish off all of the push-ups and pull-ups but do not start any more runs. Post your 400m times and push-up and pull-up numbers (round-by-round) to the comments.
Finale
Spend 2:00/shoulder in overhead banded distraction with external rotation.
Saturday 08/02/14
BBG (off) Skill
Overhead Squat
3-3-3-3
Deadlift
1 x 5
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
Overhead Squat
3-3-3-3
Deadlift
1 x 5
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
Some grassy legs post-"Half-Tim" (07/31/14)
Saturday 09/21/13
Push Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: Spiderman lunge for 2 min/leg
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: Spiderman lunge for 2 min/leg
"Sisters . . . sisters . . . there were never such devoted sisters."
The first person to name this show (in the comments)
gets 2000 imaginary bonus points!
Tuesday 08/27/13
Last endurance class of the year - come on out for a great workout!
Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run
Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run
Some points of clarity:
Finale: Spend 5 minutes stretching your calves and hamstrings.
Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run
Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run
Some points of clarity:
- Choose the option that you prefer - both are great workouts.
- All of these distances are to be sprinted, and should be very difficult.
- The rest times are approximate so that we can start as a group each time.
Finale: Spend 5 minutes stretching your calves and hamstrings.
Lori pulling some big weight
Saturday 08/10/13
Bench Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 09/15/12.
Finale: Mob your hamstrings for 2 min/leg - use a ball or a barbell.
.JPG)
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 09/15/12.
Finale: Mob your hamstrings for 2 min/leg - use a ball or a barbell.
.JPG)
Joanne during "Tosh"
Tuesday 06/18/13
Announcement: Starting this week, Thursday evening classes will move to 6:45 p.m. This means that all weekday classes now start at 6:45 p.m.
Endurance Class
Reminder: Endurance classes meet at the Buffett Middle School track unless otherwise noted.
Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run
Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run
Some points of clarity:
Finale:
Spend 5 minutes stretching your calves and hamstrings.
Endurance Class
Reminder: Endurance classes meet at the Buffett Middle School track unless otherwise noted.
Option A:
400m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00.
Rest approximately 4:00
400m run
Option B:
800m run
Rest approximately 4:00
5 x 100m run, starting on the 2:00
Rest approximately 4:00
800m run
Some points of clarity:
- Choose the option that you prefer - both are great workouts.
- All of these distances are to be sprinted, and should be very difficult.
- The rest times are approximate so that we can start as a group each time.
- Come ready to work hard and get faster!
Finale:
Spend 5 minutes stretching your calves and hamstrings.
Diana and Christine take to the air!
Saturday 09/15/12
Bench Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 100 double-unders or 5 minutes of double-under practice
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 100 double-unders or 5 minutes of double-under practice
Joanne does some overhead squats.
Monday 08/06/12
Push Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 03/31/12.
Finale: 2 minutes on your hands. The options are as follows: free-standing handstand, wall-supported handstand, ring dip support, and dip support. Break up into sets as needed and mob your calves between sets.
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Compare to 03/31/12.
Finale: 2 minutes on your hands. The options are as follows: free-standing handstand, wall-supported handstand, ring dip support, and dip support. Break up into sets as needed and mob your calves between sets.
Chippin' Wood
07/23/12
Tuesday 05/29/12
Location: Buffett Middle School Track
Please bring your watches!
TT Plus Intervals
1 mile Time Trial (TT)
Rest 3 minutes.
Run 3 x 400m at your 1 mile TT pace (30 seconds rest between each run).
If you deviate more than 2 seconds (on the 400s), you have a foul. A foul results in 1 minute max reps of burpees (to be done at the end of the workout). You can only accumulate 1 foul penalty (i.e., even if you foul on all of the 400m runs, you only do 1 minute of burpees).
Please bring your watches!
TT Plus Intervals
1 mile Time Trial (TT)
Rest 3 minutes.
Run 3 x 400m at your 1 mile TT pace (30 seconds rest between each run).
If you deviate more than 2 seconds (on the 400s), you have a foul. A foul results in 1 minute max reps of burpees (to be done at the end of the workout). You can only accumulate 1 foul penalty (i.e., even if you foul on all of the 400m runs, you only do 1 minute of burpees).
Running some lines
Saturday 05/19/12
Push Press
15:00 to find your 3 RM
For time:
400m run
25 KB swings, 1.5 pood/1 pood
Carry your KB around the school
Carry a plate overhead around the school, 45#/25#
25 Box Jumps, 24"/18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
(Courtesy of CrossFit 801)
Compare to 10/16/10.
Finale: 4 min/shoulder with a lacrosse ball or with a band. You may break this up into 2 minute segments.
We did 400m repeats at the track this past Tuesday. Check out this clip of Michael Johnson in 1999 as he sets the (still-standing) world record of 43.18 seconds! (The clip is several minutes long, but the race is within the first minute.)
15:00 to find your 3 RM
For time:
400m run
25 KB swings, 1.5 pood/1 pood
Carry your KB around the school
Carry a plate overhead around the school, 45#/25#
25 Box Jumps, 24"/18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
(Courtesy of CrossFit 801)
Compare to 10/16/10.
Finale: 4 min/shoulder with a lacrosse ball or with a band. You may break this up into 2 minute segments.
We did 400m repeats at the track this past Tuesday. Check out this clip of Michael Johnson in 1999 as he sets the (still-standing) world record of 43.18 seconds! (The clip is several minutes long, but the race is within the first minute.)
Tuesday 05/15/12 - First Running Class
For our first Tuesday running class, we'll be meeting at Buffett Middle School - click here for a map. We'll start at 6:00 p.m. (please arrive 10 minutes early as usual), so show up for a great evening! See Monday's post for more information about the class (what to bring as well as a few other notes).
We'll begin each evening with some running drills to get warmed up and work on technique, and then we'll move into the main event, which tonight is . . .
6 x 400m
Rest 2 minutes between runs. Stay within 3 seconds of your fastest time.
We'll then wrap up with a cool-down and some stretching/mobility work.
We'll begin each evening with some running drills to get warmed up and work on technique, and then we'll move into the main event, which tonight is . . .
6 x 400m
Rest 2 minutes between runs. Stay within 3 seconds of your fastest time.
We'll then wrap up with a cool-down and some stretching/mobility work.
Joanne
Saturday 03/31/12
Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 20 strict pull-ups. Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option). Options in order are ring rows, bands, regular, and weighted. Between sets, grab a lacrosse ball and get your mob on.
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 20 strict pull-ups. Choose a pull-up option that requires you to break the pull-ups up into 2-4 sets (so if you think you can get all 20 in a row, don't choose that option). Options in order are ring rows, bands, regular, and weighted. Between sets, grab a lacrosse ball and get your mob on.
Dancin' like a butterfly . . . stingin' like a bee.
The rope speed is far more important
than the jump height - nice work, Peter.
03/17/12
Monday 08/22/11
Bench Press
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 100 Double-unders or 5 minutes of DU practice
Mobility Adventure - Day 15
2 x 5, 1 x 5+
4 rounds for time of:
400m run
Rest 2 min between rounds.
Finale: 100 Double-unders or 5 minutes of DU practice
Mobility Adventure - Day 15
L to R: Peter, Lori G., and Andy
08/17/11
Wednesday 09/22/10
Press
5-5-5-5-5
4 rounds for time of:
400m run
Rest 2 min between rounds.
5-5-5-5-5
4 rounds for time of:
400m run
Rest 2 min between rounds.
Lori N. and Sharon
09/15/10
Wednesday 06/23/10
Skill Work:
Kipping Pull-ups
OHS
5 x 5
Compare to 06/14/10.
400m run x 4 rounds, all out efforts
Rest 2:00 between each run. Record each run time.
Kipping Pull-ups
OHS
5 x 5
Compare to 06/14/10.
400m run x 4 rounds, all out efforts
Rest 2:00 between each run. Record each run time.
Jeni enjoying the new bands 06/17/10
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