Archive for September, 2009

WOD 29SEP2009 – Hunter and Rhodes

September 29th, 2009

Don’t have arctic conditions to train in and drag a sled around? No problem. Chain up a few tires and hit the local park! Giddy-up!

Actually the WOD for today is hill repeats, but if you don’t have a hill, grab a sled or a tire and pull to simulate the hill!

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

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WOD – 9/28 – Monday – Technique!

September 28th, 2009

KB

Wondering if your technique needs  work?  Don’t have the time or funds to pay for an RKC trainer session?   Check out Jordan Vezina’s Correction’s DVD.

Watch the DVD, then film yourself going through the exercise.    Guaranteed you’ll learn something valuable about your technique and you will be one step closer to a safer, more effective workout.

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Wednesday WOD 9/23 – Turkish Sandgrabbers

September 23rd, 2009


Sandbag Shuffle, originally uploaded by thefightgeek.

Most Reps Wins!

Partner up! One partner swings a bell while the other does a sandbag turkish get-up and runs 90 yards. Switch when your partner returns. Go for 20 minutes. Record reps and weight used.

BTW – everyone should check out FightGeek’s comics.

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WOD 9/17 – Wagon Run

September 18th, 2009

Military Wagon HDR, originally uploaded by derektabq.

It all starts with a good wagon.  Pull those kettlebells out 50 yards from the TRX start and get ready to move!  Start with a solid warm-up and move.  Record time and weight used.

Wagon Run!
3 Rounds for Time:

  • 20 TRX Rows
  • 20 TRX Chest Press
  • 20 Burpees
  • Run 50 yards
  • 30 KB Swings
  • Run 100 yards
  • 30 Thrusters
  • Run 50 yards back to start

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Wednesday WOD 9/16 – Tabata Sprints!

September 16th, 2009
Activity
Route: Elev. Avg: 43 ft
Location: Mountain View, CA, Elev. Gain: -3 ft
Date: 09/16/09 Up/Downhill: [+42/-45]
Time: 01:02 PM Difficulty: 1.8 / 5.0
 
Weather:
  74 F temp; 55% humidity
  74 F heat index; winds N 11 mph
Performance
Distance: 4.29 miles
Time: 0:44:18
Speed: 5.8 mph
Pace: 10' 19 /mi
Calories: 562
Notes
1-2 mile warm-up
Tabata sprints:
8 round: 20 seconds on, 10 seconds rest, MATCH the distance!
1-2 mile cool-down
Map

 
Elevation (ft)

 
Pace (min/mile)

 
Splits
Mile Pace (min/mile) Speed (mph) Elevation
Gain
actual +/- avg actual +/- avg
1 9' 07 -1' 12 6.6 +0.8 -10 ft
2 10' 54 +0' 35 5.5 -0.3 -29 ft
3 9' 59 -0' 20 6.0 +0.2 +26 ft
4 11' 58 +1' 39 5.0 -0.8 +6 ft
end 7' 59 -2' 20 7.5 +1.7 +3 ft
Versus average of 10' 19 min/mile

Posted from bimactive.com

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