RUNAWAY THRESHER AT THE PIG FARM aka Helen gone wrong

2008-10-31
WOD

From Coach Rut

Every 5:00 repeat the following:

21 DB Swings
400M Run
12 Pull-ups

Total time was 34:06

This was terrible. Helen gone completely wrong.


abs
1:00 plank
30 sec side planks R/l
20 Janda situps
20 hollow rocks
20 back extensions
20 16kg weighted situps

Angie, Angie, when will those clouds all disappear?

2008-10-30
WOD

Angie
100 pull-up
100 push ups
100 situps
100 squats

time= 22:24
Plus
Tabata Intervals 10% incline 6 minute mile pace.

Rest Day

2008-10-29
WOD

The Schedule calls for an easy 5K row but traveling all day and meeting all night mean this is a needed rest day.

All Out Tabata Torture

WOD Tabata
M/1.72m/62kg
No pacing

Pull-ups-12-10-8-6-6-6-5-5 (58)
squats-24-22-22-20-20-18-18-17 (161)
pushups-25-22-20-17-15-12-10-10 (131)
Situps-15-15-12-12-12-12-12-12 (102)
Row-7-7-7-7-7-7-6-6 (54)Kcal

Score=5+17+10+12+6 = 50
Total=506

Hanging Out in the Deep End

WOD
M/1.72m/62kg

3 rounds 16kg Dbs (for time)

6-reps
Upright row
Low Hang Power Snatch
Thrusters
Bent Row
Low hang Power Snatch
Time=8:54

Concept2 level 7 (www.concept2.com)
5 Intervals
500M/1 minute rest

1:38.2
1:43.0
1:45.6
1:46.1
1:47.6

3-rounds 16kg KB

10 TGU sit-ups
20 KB Sidebends

30 minute wash cycle

2008-10-26

WOD 30 Min row

C2 Level 6
7738M

Abs
20 weighted situps
20 abmat situps
20 janda situps
20 KTE
1 min plank
1 min side plank (30 sec R/L)

Stretch

A Camel's hump on the C2

2008-10-25
M/1.72m/62kg


2000M Warmup @ 4:10/1K

1000M C2 efforts 5 sec faster than 5K pace.

6x1000M at 3:40
recover 1:50 between efforts

2000m cool-down @ 4:10/1K


3-rounds
10 weighted situps (16kg)
15 KTE

Stretch

2008-10-24

m/1.72m/62kg
------------------
Amundson warm-up + 1 circuit

14kg DB's 6 reps each
upright row
hang snatch
thrusters
bent row
hang snatch
------------------

WOD

wearing 10kg weight vest

1000M 3:40
Squat 50 reps 1:30
situps 40 reps 1:30
Pushups 30 reps 1:30
pullups 20 reps 1:30
handstand pushups 10 reps 1:30
1000M 3:40


WOD = 15:10

Stretch

Fight Gone Bad

2008-10-23

m/1.72m/62kg
WOD

Fight Gone Bad

10kg Ball Slams 15
jumping pullups 15
24kg KB Swings 20
16kg DB Pushpress 20
Rowing 15

85pts/round x 3 rounds = 255
I think I can go 20 on the slams and up this to 270.
Jumping pull-ups have the bar 6 inches above top of grip, jump, chin, lower, release, and start again.


Abs
1 minute plank
30 sec side (R/L) planks
20 abmat situps
20 hollow rocks
20 side abmat crunchs
20 16kg weighted situps

stretch

Total time 30 minutes

2008-10-22
M/1.72m/62kg

Morning--WOD

Row 5K meters 18:50

3-sets
10 weighted situps
15 KTE

Evening WOD

ME Push-ups = 77 (trying for 100 by X-max)

400M Zercher carry 20kg Slosh pipe
400M Run
Max laps, in 20 minutes.

4.5 laps completed final 400 after the bell.

The slosh pipe is the subtle killer.

Workout 10/21/2008

Tabata

6 Pull-ups
15 squats
12 pushups
12 situps
7 kcal C2 level 10

Stretch

10/20/2008 Workout

1k 52kg carry 20kg vest 2x16kg KB Time = 8 min.

Catalyst Athletics WOD
* Back squat - 85% x 3 x 5
* Clean deadlift - 115% (of clean) x 3 x 3
* Push press - 83% x 4 x 5
* Pull-up - 3 x max

3 sets of:
A. Overhead sit-up x 10
B. Knees to elbows x 15

4x1000m C2 row 3:40 average
2 minute recovery

Stretch