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General Fitness 02.25.14

24
Mar

General Fitness 02.25.14

Well one more week of the OPEN. Really proud of everyone and all your efforts!! You all have been doing awesome even those that didn’t sign up. Here is a little motivation for you all. The champ having his way with 14.4.

 

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

Running Day
WOD

Level 1
2X800M run
2X 400M run
Rest periods are completely up to you.
Play around with running pace find something you can maintain for all sets. Challenge yourself on your final 400.

Level 2
2X 800M Run
4X 400M Run
Rest periods are 1:30
Approach the 800M intervals at about 80%, The first 2X400′s should also be done at 80%
Final 2X400′s will be done at 95%

Remember to be recording these intervals so you can post results to the website. These numbers will be important for the next few weeks.

Scaling substitute For safety reasons
…No, “you don’t like running” isn’t a good reason.

10 Rowing Intervals Of
1:30 85%
:30 55-60%

ACC work
2 Min Of Max Bar facing burpees

Cool Down
Mobility
Calf Smash.

Post results! Should see 4 Individual times for Level 1 and 6 individual times for Level 2.

27 Responses

  1. BG

    Running is for the birds!!! So glad we did it 🙂
    It’s my weakness, but luv it.
    The runner pre-work is always great!
    LVL 2
    800-4:45
    800-4:54
    400-2:21
    400-2:28
    400-2:21
    400-2:25
    29 burpees In 2 minutes.
    Great job 5am crew!

  2. Trish

    Did Level 1 cause running is still new to me. Glad we are practicing it though.
    800- 6:35
    800-7:21
    400-3:02
    400-3:08
    Had to be at work by 6am so couldn’t stay for burpees. Gonna do them at home tonight. 🙂

  3. Andrew

    Level 2
    800m 3:29
    800m 3:34
    400m 1:44
    400m 1:43
    400m 1:43
    400m 1:34

    Jim counted for me on the burpees and said I didn’t 24 or 25.

  4. Jim J

    Level Dos
    800m 3:32
    800m 3:50
    400m 1:53
    400m 1:56
    400m 1:40
    400m 1:40

    I did 23 of those stinking Burpee’s, Andrew did 25, not 24, he can’t even get the right number when someone else counts for him, I think he needs an Abacus.

    1. Andrew

      Jim, at least I wasn’t giving myself extra reps. What’s an Abacus? Is that what you used in elementary school before they came up with calculators?

  5. Julie Layman

    Ok, so, times today for running…1st 800 m 5:18, 2nd 800m 7:20, 1st 400m 3:25, 2nd 400m 2:50, so picked it up a little at the end YAY!!;) 10 burpees to finish up the workout!! Great day, really exhausting!!

  6. Baseball44

    Level 2, 800-4:03,4:50
    400-2:83,2:48,2:93,2:80 nice to stretch the legs out and the burpees were fun not sure on the amount i did.

  7. Matt Stiles

    800- 3:29
    800- 3:32
    400- 1:54
    400- 1:45
    400- 1:36
    400- 1:30
    Excellent workout to get back into running. I had just enough in the tank to give 90-95% on the last 2-400s.

    30 burpees in 2 mins

  8. Rachel Kruger

    800 – 4:25
    800 – 5:01 (ugh)
    4:00 – 2:20
    4:00 – 2:21
    4:00 – 2:24
    4:00 – 2:23

    Started cramping up my 2nd 800. But overall I’m was happy with how I did.

    Bar facing Burpees – 23

  9. Christy K

    Level 2
    800 -4:33
    800 -4:39
    400 -2:40
    400 -2:40
    400 -2:45
    400- 2:38

    17 burpees in 2 min
    And today I learned that I am terrible at counting while doing burpees!

  10. Lindsay Sinnes

    Good reminder how much I just love running lol

    Level 2
    800 – 4:36
    800 – 4:53
    400 – 2:26
    400 – 2:20
    400 – 2:12
    400 – 2:14

    42 burpees over the bar

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