Josh explores alternate methods of interval running.

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This entry was posted on Sunday, November 1st, 2009 at 21:15 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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So I’m officially back enough to start posting again.

Now that you’ve come down from the fit of euphoria that inspires and are done cheering, here’s what I did today.

Nancy at 66 lbs., in 20:13. Which sounds bad, until you realize my last time was 25:31 with the same weight, and I’ve been inconsistent as all get-out for the past couple months.

Day 1 CFWF Program
BS 3×5: 155
SP 3×5: 75
Max Reps pullups: 11 (pull), 12 (chin), 11 (pull)

Pulls/chins are deadhang. These weights look low but I’m doing a ramp up over ~4 weeks. At around 4 weeks I should be doing my 5 rep max for sets across.

Nancy at 45lbs– 18:23
really happy about that considering last time i could only use the 45lb bar for 3 rounds and had to do the PVC pipe the rest of the time and it took me 22 something.

27:35
3x power snatches @95#
15x overhead squat @95#
400m run on rnd 1-3 and 400m row 4-5 due to jerks on the treadmills.
I had a hard time stringing together more than 5 OHS. I need work on these at much higher weights to develop confidence.

Back squat up to 115X5X3

Row 1000m 3X, slow and steady, 4:25, 4:33 and 4:35.

Nice picture Stephan and ladies, lookin’ good…

http://70sbig.com/

as rx’d – 21:17 or something like that…a minute faster than my old nancy time with the extra reps so i’ll take it! ðŸ™‚

Stephen,

I can barely contain myself. I looked at your picture and thought if it was my picture, I’d have much tighter clothes on

Nancy’s Snatch @ 75 lbs – 20:10

Back squat, 3 x 5 @ 210

Bench press, 3 x 5 @ 145

Power clean, 5 x 3 @ 175

30:00 rest, then:

SSST: 161, PR by 21

Rough day at CFN. Loads felt really heavy.

Snatch 3×2@135 (third set fail)

Split Jerk 3×1@185/175/175

Squat 3×3@225

10 minutes of Double Unders: 306 (PR by 23). I hope I’m able to walk tomorrow.

Thanks Stephen for counting and looking gorgeous in your stache.

Posting for Heather

Subbed c@j for snatch

Used 45 lbs

23:56

So I’m officially back enough to start posting again.

Now that you’ve come down from the fit of euphoria that inspires and are done cheering, here’s what I did today.

Nancy at 66 lbs., in 20:13. Which sounds bad, until you realize my last time was 25:31 with the same weight, and I’ve been inconsistent as all get-out for the past couple months.

So yeah. Go me.

Nancy as Rx’d – 19:44

Shoulders could use a day off … but I’ll be back tomorrow for more

19:58 as Rx;d

10 additonal snatches added 3+ mins to my Nancy time. That’s concerning.

Hang snatch – 125x2x4

Jerk – 185x2x4

Clean pull (off 3″ riser) – 185x3x3

Back squat – 261x2x5

3 sets: straight-leg good mornings x 8 (85 lbs)/hanging leg raise x 15

5 x 3 press @ 85

Did sat. Halloween wod.

25-50-75 reps for time of: SquatsPush-upsPull-upsSit-ups.

17:48 !!

Thanks glenn, steven, brent, and sean for pushing me through it.

nancy @ 33 lbs

27:41

Day 1 CFWF Program

BS 3×5: 155

SP 3×5: 75

Max Reps pullups: 11 (pull), 12 (chin), 11 (pull)

Pulls/chins are deadhang. These weights look low but I’m doing a ramp up over ~4 weeks. At around 4 weeks I should be doing my 5 rep max for sets across.

Nancy at 45 lbs

23:06

Did 3×5@155 squats then right after nancy @ 75 – 21:05

“nancy” with a few adjustments

(5 rounds of 9 overhead squats & 400 m run)

Round 1 @ 54#

Round 2-5 @ 44#

time: 19:38

Nancy at 53 lbs. 24:57, Crap form but just happy to be back in the house!!!

Nancy at 45lbs– 18:23

really happy about that considering last time i could only use the 45lb bar for 3 rounds and had to do the PVC pipe the rest of the time and it took me 22 something.

32 minutes. Nance is not welcomed in my house

5 Rounds of

10 Wall balls to 10′ target

5 double Unders

12:10

Nancy at 75 lbs – 18:12

2 800m -2:58 / 3:01 Legs weren’t feeling sets 3 and 4 of the 800m after Nancy.

45 lbs 22:44

slow and steady

The 70sbig photos are great.

Crossfit:

27:35

3x power snatches @95#

15x overhead squat @95#

400m run on rnd 1-3 and 400m row 4-5 due to jerks on the treadmills.

I had a hard time stringing together more than 5 OHS. I need work on these at much higher weights to develop confidence.

did nancy, 20:17. 4 minutes off my old time.