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General/ Competitive Fitness 04.08.14

33 Responses

  1. Tashina

    Prep work was long but I was sweating after the 1st round.
    Did level 2 for WOD and that last round was mentally and physically rough. I was arguing with myself the whole way. I am not good at running so I actually liked this WOD. Each 800 took me about 5 min and each 400 took approx 2 min except the first one took 3 min.
    800. 0-4:58
    400. 5:00-8:00
    800. 12:00-16:59
    400. 18:00-20:10
    800. 24:10-29:13
    400. 30:13-32:18
    800. 36:20-41:10
    400. 42:10-44:10
    I was the last one running but I felt satisfied pushing myself :-). Will finish pull-ups at home later. Used 32KB for acc work.

  2. BG

    I wasn’t sure if pre work was for time or warm up 🙂
    That’s such a good warm up!
    Round 1:
    800-4:48
    400-2:09
    Round 2
    800-4:59
    400-2-17
    Round 3
    800-4:59
    400-2:23
    Again…. I hate to like to run. So glad we do it!!
    OT: KB Press 44kb 1st round 53 KB the rest. Tired to keep KB close to body and worked on form.
    OT: Weighted Pull Ups. This one was a little more difficult then last time.
    Great WOD!

  3. Jim J

    I gotta admit when I woke up and saw the WOD I wanted to go back to bed, but I figured I would let Rodney down.
    Round 1 800m 4:25, 400m 1:35
    Round 2 800m 4:08, 400m 1:45
    Round 3 800m 3:57, 400m 1:37
    Round 4 800m 3:32, 400m 1:37

    Didn’t have time for Acc

  4. Dave

    Feels good to have that done!!
    Bad ankle only had 3 rounds in it today.

    800 4:10
    400 1:41
    800 3:37
    400 1:51
    800 3:56
    400 1:48

    Acc work 1st 62lb, 2nd 70 remaining 79

    Weighted pull ups w BG.
    Was a good WOD!

  5. Vanessa Esquivel

    The warm up had me sweating, and I can’t say I love all of this running but I am improving!
    Round 1
    5:02
    2:53
    Round 2
    4:59
    1:47
    Round 3
    4:35
    1:44
    Used 18# KBs for chest press, tried the 26# KBs on my last set of 5. Used the green band for strict pull ups but I only went up to 5.

  6. Prep Work
    Felt good, don’t feel like i am going to die anymore.

    WOD
    800M run at 70%
    Rest 1 Min
    400M run at 95%
    rest 4 Min
    LVL 2
    4 Rds

    1st
    800m 4:04
    400m 1:24

    2nd
    800m 4:03
    400m 1:26

    3rd
    800m 4:10
    400m 1:25

    4th
    800m 4:07
    400m 1:26

    Felt like i was going way faster on the last 2 rounds of the 400m, Calf and the other muscle back in that area are feeling it the last 2 days of running. Hamstrings have been pretty tight lately.

    Not a fan of running, but its starting to feel better.

    ACC work
    Will do later

    Cool Down;
    Stretched

    Marcos

    1. Marcos

      Acc work: floor press 3×5 @70lbs, 2×5@79lbs

      Pull ups with vest unbroken on all, rested longer then you go I go style. Calf is smoked(right) stretched all evening

  7. Julie Layman

    UUUUUGH!! Tough workout today! Would post my running times but completely forgot them OOPS 🙁 Anyhow, great workout as always, from high knees, butt kickers, etc.. to allllll that running!!:)

  8. Andrea

    Tempted not to post my times, because not only are they shite, they are nowhere near consistent. But that’s okay! It tells me how good these running work outs are for me! I need to get new shoes because every 5 year old knows that new shoes make you go much faster. Plus mine have a sharp plastic bit eating through the heel and cutting me.

    800m- 5:34
    400m- 2:25
    800m- 6:05
    400m- 2:34
    800m- 6:18 (oh man I miscalculated this at first and thought it was 8:18. Suddenly I feel so much better!)
    400m- 2:54

  9. Rema Imperial

    1st RD: 800m 4:12
    400m 2:04
    2nd RD: 800m 5:09
    400m 2:05
    3rd RD: 800m 5:10
    400m 2:28
    4th RD: 800m. 4:56
    400m 2:23
    I think I might of miscalculate my splits. Compare to my latest 800m runs I’m a minute off;( or maybe I just ran slower today. Note to self: just write down time when you come in. Not a good idea to calculate time in your head after running.

  10. Lindsay Sinnes

    Well…that was a learning WOD. My mobility is terrible and it needs to be a focus for me personaly.

    Wanted to do level 2 but did only 3 rounds due to leg pain in calf areas.

    800: 4:40
    400: 2:04
    800: 4:59
    400: 2:12
    800: 5:12
    400: 2:40

    Did lots of mobility.

  11. Tina

    4:15,2:05
    4:08,1:57
    4:16, 2:03
    4:18, 2:04

    18lb kb for press

    Strict pull-ups …had to use the small red band for the sets of 5

  12. Heather

    Splits:
    4:30/2:00
    4:21/1:59
    4:33/2:09
    4:30/2:06
    Hamstring started acting up on the 3rd set, but over all I think I’m getting better.

  13. Will Bradford

    I…want to be better at running last week gave me a good idea of a steady pace so wasn’t terrible but definitely want to improve
    Level 1
    800m=6:09/400m 2:06
    800m=6:30/400m 4:33(???)
    800m=6:33/400m 2:37

    Sides were on fire first 2 rounds on the third didn’t bother me…eh every little bit helps.

  14. will

    4:11 1:25
    4:22 1:32
    3:58 1:21
    4:42 1:33

    Kb Floor press 53 first then 70 lbs

    pull ups- weighted vest wide grip 1-5 then weighted vest inside grip 1-5

    round 2 pull ups no vest 1-5 1-5

  15. Cash

    3:38 1:33
    3:30. 1:34
    3:30. 1:33

    After consulting with Marcos when I’m all done of course …haha.. I realized I should have slowed my 800’s down and made my sprints quicker. But as usual….. My abilities to oace myself are lackluster at best !!

    Felt good to push myself, then followed with a 20 min set of squat cleans and 3 rds of strict pull-ups, box jumps, and L sits ! I’m having to tweak workouts a bit with a shoulder issue :(((. Thank you Bryn and Renee for making me work so hard and joining me in my workouts !!!

  16. Brynnen

    My calves are TIIIIIGGGGHHHT!!
    Times were:
    Round 1: 4:46 & 2:10
    Round 2: 4:33 & 2:19
    Round 3: 4:50& 2:29
    Pretty inconsistent, but working hard. Those sprints are tough. The third one I felt like I was pushing as hard as I could but going nowhere…
    After I did 10 sets of squat cleans at: 135×2; 145×2;150×2; 155×2; 160×2. Felt good. Working on getting higher with my pull before separation.
    Then did strict pull-ups using a green and red band. 30 box jumps and 30 T2B. And rolled out my calves.

  17. gogo

    4:17
    5:17 – 7:10 = 1:53
    11:10 – 15:20 = 4:10
    16:20 – 18:20 = 2:00
    22:20 – 26:40 = 4:20
    27:40 – 29:46 = 2:06
    33:46 – 38:13 = 4:27
    39:13 – 41:23 = 2:10

    5×5 floor press (12kg x 2)
    1-2-3-4-5-1-2-3-4-5 strict pull ups (red band)

  18. Chela

    That warm up is a WOD!
    Did Level 2 but wanted to quit with all the level 1 crew☺️
    Round 1
    800-4:55
    400-2:04

    Round 2
    800-4:39
    400-2:29

    Round 3
    800-5:22
    400-2:41

    Round 4
    800-5:07
    400-2:32
    The weird junkies out on our Run today made me run faster tho

  19. Judith

    Ok so totally miss read the wod the night before.. I was totally debating on doing level one or two.. End up doing #2
    1) 800m >4:25
    400m>1:47
    2) 800m>4:11
    400m>1:49
    3) 800m>4:12
    400m>1:53
    4) 800m>4:27
    400m>1:54
    Last round sucked bad..
    Um only did two kb press

  20. ReneeG

    I hate running.. But it needs to be done. I could only stomach level 1:
    5:06, 2:15
    5:08, 2:33
    6:25, 2:40

    Did my acc work with Gina! Got a PR on my clean. Not to shabby!

  21. Sarah Hull

    prework completed. 800/400
    1.) 4:22/2:04
    2.) 4:20/2:01
    3.) 4:23/2:01
    4.) 4:30/2:00
    I would say sprints are getting better and today I felt I pushed my self hard on the 400 meters (I was stink’en close to throwing up on the third one). Did the KB pusses with the pink KBs and then moved up in weight. Did all the strick pull-ups!!! They are getting better and I did it in sets of one or two with the red band. At this point my hamstrings and butt are sore and feeling it.

  22. Chris (Boom Squad)

    This went as follows:

    800m- 4:15
    400m- 1:38
    800- 4:24
    400- 1:38
    800- 4:17
    400- 1:36
    800- 4:07
    400- 1:33

    I felt better at the end and was able to push harder at the beginning with less fatigue than at the beginning where I felt like I was working harder.

  23. Eterna

    Sorry, I’m a day late :/ completely slipped my mind yesterday.

    Did level 2:

    1st:
    5:08
    2:26

    2nd:
    5:24
    2:30

    3rd:
    5:17
    2:29

    4th:
    5:30
    2:39

    I used 18lb kbs for my floor press in the first 2 sets and then switched to 26lbs for the last.

    Red band for my strict pullups. Can’t wait til I can do them without a band!

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