WOD
5 Rounds
200 m Run
5 Clean And Jerks
10 Knees to Elbows
Discussion15 Comments
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MetCon
13:21 125#
Tabatha Planks 25#
CF Endurance – Running
6 x 400m (2 min. rest between sets)
On the treadmill:
1 @ 7:04 pac (8.5)
2 @ 6:55 pace (8.7)
2 @ 6:46 pace (8.9)
1 @ 6:42 pace (9.0)
all sets at .5 incline (working toward 1.0 incline when on treadmill)
Nice Nicole.
I did CF Endurance Row this morning. 6x500m with 2 min rest between. Average pace 1:42. My legs were shot from yesterday the last two intervals my pull was lacking very much.
Wow- excellent times Nicole! Can I just grab onto your hoodie and you pull me along on the Pelican Challenge
?
Here’s a bunch of good Paleo info from County Line Fitness in Roanoke, TX – I had no clue Texas had a Roanoke…
http://www.countylinefitness.com/paleo.html
If you haven’t already seen the videos try to take a look at those – specifically the “Paleo Exercise” video. It does a great job of explaining why we should train using CF methods as opposed to the traditional “long, grinding workout.”
@Ryan H
Thanks for this! I needed a refresher after my big lunch splurge today. 80% is better than none right Rob? Man it was heaven, but I gotta say, I feel like shit now. Make me pay for this in today’s workout!
@Ryan H
Thanks Ryan
very helpful info!
WOD 15:02 (57lb) – thanks Rob for pushing me on the c&j weight
Tabata plank hell + day 2 of push-up challenge
Joel, you are a rowing animal! I would do a 1:42 for about 250m!!
Sprint work (5 sets at 9.2 on treadmill)
20 min run
5 rounds: 10 push ups, 10 sit ups, 10 air squats – 5:40
ring dips
pull ups
25 push ups for challenge
WOD 16:47 with 115#– full squat clean/ jerk for the first 3 sets, then dropped to power cleans/ jerks for 2 sets (sketchy back muscles)
Awesome job to the boys at 5:30 for pushing some big weight and doing the full
squat cleans. That seriously took it out of all of us- made those K2Es even more tough.
WOD – 17:22 w/ 135 lb squat clean & jerks and toes to bar
25 CF push-ups
WOD – 16:26 w/ 135 lb squat clean & jerks and toes to bar
tabata planks
25 CF pushups
Thanks for pushing me Rob! I was able to do more on the c/j than I would have guessed. The runs were still the killer. And the planks weren’t happening! Six months ago we did cleans only 2/min for 15 mins and I was at 95 lbs. Slowly but surely.
18 something for the WOD at 70#