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General/ Competitive Fitness 04.02.14

1
Apr

General/ Competitive Fitness 04.02.14

Prep Work
2Rds
100′ High Knees
100′ Butt Kickers
100′ Bounding
100′ Walking lunges
100′ Carioca

Running Day

Level One
3X800M
For this try and hit the same interval time for each set
Example-Jose ran his interval times in 4:01, 4:03, 4:00
rest as needed in between

Level Two
5X800M
First 800 @70% (10-20 Seconds slower then last weeks 80% 800′s)
2nd,3rd and 4th- be done at 95%
5th and Final 800 is @70% (Same as first)
2 Min Rest in between sets

Acc Work

Level One
Max Rope climbs in 2 Min

Level Two
Max Rope climbs without touching the ground…Yes, You will touch near the bottom of the rope but not the ground.

Refer to 3-25-14 For previous running times

April fools….
ha…Nope this really is what your doing today

Cool Down
Mobility
Post results

 

29 Responses

  1. Janet

    Mmmm, I see why you were so excited for everyone to come in B.
    Bummer I can’t make it… 😉 But really, I wont be able to get in tomorrow…

  2. BG

    Great Programming!! I dislike to Like running… Glad that we are doing it!
    WOD:
    1. 4:46
    2. 4:26
    3. 4:28
    4. 4:33
    5. 4:57
    Rope climb: 3 times up & down. Was too tired.
    Then tired “legs less just for Show & Tell” 🙂

  3. Tiffany Carley

    Did level 1.
    1. 6:03
    2. 6:01
    3 6:00
    It was an off day for running. I know I can do better. I could tell i did heavy deadlifts yesterday.
    I did feel better after running though 🙂

  4. Marcos

    Prep Work : Done, didn’t suck as much as last time.

    1- 4:10
    2-3:13
    3- 3:23
    4- 3:25
    5- 4:39

    William pushed me the whole time.

    Max rope climbs sucked. Did level 2 got 3. Need to work on getting a better lock.

    Mobility: lower back stretches

    Triceps are still wrecked. Running felt good, didn’t like it but felt good to get out.

  5. Hannah

    Level 1
    1st – 5:23
    2 min break
    2nd – 5:20
    3 min break
    3rd – 5:20

    I practiced my rope climbs, first time to try them in years. Can’t wait for the day when I reach the joist!

  6. Rema Imperial

    Level 2 Running:
    70% 4:28 95% 3:59 4;13 4:02 70% 5:01

    Level 2: Max rope climb w/o touching ground: 2

    Feels great after running;)

  7. Lindsay Sinnes

    That was Fun! LOLOL 🙂
    1) 4:25
    2) 4:13
    3) 4:39 – lower back started to hurt the last 300 meters or so, did some stretches
    4) 5:55 – walked the last 200 meters, bad lower back pain; did some stretching – Thanks B!
    5) 5:00 – back tight but better

    Overall – Happy with the results…

  8. sandra

    356 70%
    3:36 95%
    3:58 95% I twisted my ankle on this one so it slowed me down.
    3:48 95%
    4:15 70% tried to find my pace had a hard time 19sec slower.
    ●Rope climb without coming off only did 5 had 15sec left to do one more my ankle was screaming. So I quit
    Liked today alot! Even though my freeken chicken ankle rolled.

  9. Eterna

    Level 2:

    1st-5:04

    2nd-4:56

    3rd-5:17

    4th- 5:23

    5th- 5:46

    3 rope climbs in 2 mins

    Thanks Coach B for the running tips. Excited to see how it works. Mediocre running here I come! :oP

  10. Chadly

    Today’s mantra for me, “if it were easy everyone would do it.” I despise running however, it’s probably one of the things I should be doing the most of!

    1. 4:45
    2. 4:15
    3. 4:38
    4. 4:46
    5. 5:40

    I didn’t rope climb as I am still destroyed from yesterday and listened to my tired body. Happy for a rest day tomorrow!

  11. Judith

    Level 2
    70% 4:22. 90% 3:58, 4:10, 4:03 last one supposted to be at 70% but run it at 4:07. I was trying to keep up with Rema. My lower back, and legs were tighted by the last two rounds.
    Level 2 rope climbs
    Did 4 with out touching, the last one hurt, my legs were about to go out.

  12. Rachel Kruger

    I knew it would be bad but I just tried to keep it consistent. The whole % thing is hard for me. Just gets rougher every round lol.

    5:05
    5:09
    5:06
    5:26
    6:01

    Well it wasn’t pretty but it’s done. Hoping to get better at this thing called “cardio”! 🙂

  13. Sarah H

    Good running fun! Did better than I thought! 70% 4:35
    95%- 4:25, 4:21, 4:21
    70% 4:30
    Rope Climb without touching ground THREE!!!!!

  14. Red

    Good run today! Glad it’s over.
    1. 70% 4:05
    2. 95% 3:28
    3. 95% 3:47
    4. 95% 3:53
    5. 70% 4:24
    Got a calf cramp on #4 slowed me way down. Worked it out kept pushing.
    Had to keep up with Tony!!

  15. Brynnen

    Today I got the opportunity to workout with Gina to help her prep for regionals. Today was:
    30 cal row
    30 wallballs 14#
    30 T2B
    30 BURPEE box jump overs
    30 snatches 65#
    Part A: 3 minutes of above then rest for 4 minutes
    Part B: 7 minutes of above then 4 minute rest
    Part C: complete above for time.
    Part A: got through 29 BURPEES
    Part B: got through 14 box jumps
    Part C: 11:29. Had to move to box step overs at #14 as my back was getting sore
    PS- Gina is a BA!!

  16. Heather

    Level 2
    4:22
    4:03
    4:25
    4:37
    5:00
    Apparently I went out too fast on the first two intervals. I need to work on pacing myself. I hate running, but have been enjoying these last few weeks of runs to get better conditioning.

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