6000m Concept2

2008-01-14
WOD

6000m


Time = 22:42
Pace = 1:53.8/500m

Abs + stretching

Tabata Tuesday

2008-01-13
WOD

Tabata

pull-ups 6
Squats 17
push-ups 14
Situps 12
rowing 7

Total = 56

Heavy Fran in the Morning, Rowing in the evening

2008-01-12
WOD

Morning
Heavy Fran (load = body weight)

21-15-9
62 KG Thrusters
16kg Weighted Pullups

Time = 18:46

Evening workout

4x1000m on c2
planned pace 1:50/500m

Actual Distance/pace/500m
1000m/2:00
1050m/1:55
1100m/1:50
1150m/1:45
1075m/1:52

Ass whipped.

Morning Chipper and Afternoon Row, Row, Row,.....

2009-01-03
WOD

Morning Workout (This was a team workout at CFSCC, I forgot my partner, it hurt)
3 Rounds:
50 Ball Slams (In basement, due to cold, can't Wall Ball)
40 Double Unders
30 KBS
20 Push Ups
10 Pull Ups

Ouch

Cool Down and Stretch
------------------------------
Afternoon Workout

9 Intervals 1:40 Work 0:20 Rest
Rest 2:00 after 5th interval

C2 level 7

Meters
513
478
482
488
484
-----
488
484
491
504

Starting out like a house of fire was not so smart.

Stretch + Abs

30:30:30

2009-01-02
WOD

30 intervals on the Concept 2

30 seconds work 30 seconds rest

Total distance 4584
Average speed 1:38/500m

I rowed easy to 5000m as a cool down

Stretch and Abs