3 sprint workouts

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Today we put together 3 sprint workouts.  These are designed to go full out for a short time.  No pacing, no rest, just 100% effort all the way through.

When creating these workouts, sometimes it takes trial and error to find the perfect blend of load and duration to get the sweet spot of performance.  These three have been done many times and some alterations have been made.  The sled workout has been 3 rounds and also 5 rounds.  5 proved to be too much and people started pacing it.  3 rounds, while a sprint, left people with some gas in the tank. 4 rounds is perfect.

Today

RRL Warmup

1. Sled push down and back 315 pounds/ 5 burpees

x 4 rounds for time. 

Trevor set a new record on this in 2:30.  Most of the rest of us finished in 2:50-3:30

 

2. Max burpees in 3 minutes

3. Max Thrusters @ 95 lbs in 2 minutes

We did between 28-35 Thrusters in 2 minutes.  This is a real eye opener seeing that the standard Fran time for an elite athlete is right around 2:00-:2:30.  Fran is 21-15-9 of thrusters @ 95 lbs AND pullups.  They are doing 45 thrusters AND 45 pullups in the same 2 minutes it took us to do 35 thrusters.  Wow! 

That concludes my week.  I am headed to the Bahamas with my family and will be doing bonefish squats and long walks in ankle deep water for a week. 

I think I am ready


15.4/Indian Run/KB Swing

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Trevor and I did 15.4 yesterday with some disappointing results.  We both felt as thought this workout played to our strengths, but the new standard combined with an already sore neck from wrestling with my son who just finished 4th in the State of TN did not help my score on 15.4.  I know...excuses, excuses.  I shouldnt make excuses, just do well on it.  I dont really feel like I am making excuses as much as just realizing that I didnt do very well with a score of 56 and even with a healthy neck, I probably wouldnt have done a whole lot better. 

CrossFit has done a very good job of separating the truly elite from the top 20% and also offered a scaled division for the rest of the regular folks out there.

I sit in 86th place in Masters 45-49.  I had hoped for slightly better, but there is still one workout left and maybe it will play to my strengths.

This morning I steered away from the individual workouts and moved back towards something I really like at our garage...Team workouts or those type of workouts that build team spirit.

As a group:

Indian Run 1 mile

21-15-9

KB Swing

Air Squat

Indian Run 1 mile

21-15-9

Pullup

Pushup

This is a great way to run as it pushes everyone while allowing for all levels to run together.  I love intervals and I love team workouts.  This was both.

 

We had two guys show up today who havent been here in a while.  Welcome back Ben and Matt.

Team Row/Burpee

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Fun one today!

Partner Workout

Partner A.    Row 250 m

Partner B.    10 Burpees

Amrap 20 minutes

Bonus... From minute 15-20, each extra burpee on top of the Rx 10 counts for 10 meters.

I did this with my good buddy Alan Lebovitz and we won!  See us holding the World Championship Row/Burpee belt above.

We managed 5290 m in 20 minutes which included 33 extra burpees.

Have a great weekend

Catch up

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I have been very busy this week. Here is a recap

Sunday 

15.3

Monday

repeat of 15.3

 

image.jpg

Tuesday

5 single arm swings

5 single arm snatches

5 single arm clean and press

5 front squat

1 Turkish Getup

switch arms without putting kb down  

run 400

repeat complex  

run 200

repeat complex

for time

i used the new 61 lb Werewolf Bell from Onnit that we just got for 2 rounds and then dropped to the 54 lb Orangutan for final round

very tough. 

 

Wednesday  

5 mile hill run

 

thursday

push press 5-5-3-1-1-1

 

5 push press @135lb

10 wall ball

15 boxjump/step ups

run 200 with 45 lb plate

x3 rounds

 

 

 

The Chief

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RRL Warmup then

The Chief

5x 3:00 AMRAP:

3 Power Cleans, 135 lbs

6 Push-ups

9 Air Squats

Resting 1 min in between each AMRAP.

This is a great workout.  It is challenging to match your first round score through all 5 rounds.  I did 6 full rounds on the first one and 5 full rounds on all the rest.  I was able to squeeze in 1 power clean on the final round.

Give this one a try...good one