Tuesday November 2, 2010

Spencer at the top of a muscle-up

WOD

ROMIK

- "big 3" (3 min/side today)

MetCon 

For time:

- 3 min. plank hold  *rest when you must, but for no more than 5 sec. at a time.

- 3 burpees per rest taken during plank (unbroken plank = no burpees... yet)

- 20 GHD sit-ups

- 20 burpees

- 20 GHD sit-ups

- 20 burpees

- 20 GHD sit-ups

- 20 burpees

- 3 min. plank hold *rest when you must, but for no more than 5 sec. at a time.

- 3 burpees for every rest taken during plank (unbroken plank = no more burpees!)

*Scale GHDs to ab mat sit-ups if you can't do the GHD's with Rx ROM (to the floor).

Finisher

- Block run for time

*from now on, start and finish your block run from the bottom of the stairs on the sidewalk. Then record your times so you can compare future attempts.  If we always start and finish from the same place, you'll have more precise times to compare.

Compare to Feb 11, 2010

Post times and thoughts to comments.

Comments

[Bob P]

MetCon: 15:30 (AbMat)
Run: 4:13

[Jamie]

14:53 Rx
Run: 3:15

[27]

14:30 Rx... need to lose about 10 to improve on this one!

[Goog]

Metcon: 14:23
Finisher: 3:45

[James]

14:45 used abmat
3:01 run

[Thomas]

So I felt like doing a benchmark today to get a check on progress - repeated Barbara from 60 days ago. Results: shaved off 13 minutes from my previous time, which is a 21% improvement.

Also, I added 40 pounds (+17%) to my 1RM deadlift over the last two months.

"Only what gets measured gets managed" :)

[Lu]

15:01 Rx

4:14 run

[chelsea]

14:44 rx
unbroken plank 1, 2 rests on plank 2

no block run, still trying to get rid of this cough

[Bill M]

Metcon - 15:50 (abmat)
Run - 5:05

[giselle]

metcon 19:09 rx, 2 rests on first plank, 3 rests on 2nd plank

block run 4:35

[Roxan]

First day back since Amazing Grace, ouch...

[Hagan]

13:55 Rx, 3:31

[MB]

block run 4:00