Showing posts with label 800m Runs. Show all posts
Showing posts with label 800m Runs. Show all posts
8.27.2012
Feeling Heavy...
Back home and still recovering from a great weekend. Legs still pretty sore from Friday's work. On top of that I got about an hour of sleep Saturday night after the wedding before I jumped on an early morning flight back home. Woke up tired on Monday for work and had a tough time shaking that sleepy feeling all day. Grabbed a little cat nap while watching some cartoons with Pip before the hitting the gym, but it didn't help much. Time to get back to my routine though because it's time to squat!
Strength
Back Squat - 4 x 3 @ 80% (460 1RM)
bar(10)-135(8)-185(8)-225(5)-275(3) --- 365
- This is a deload week, but it sure didn't feel like it. Weight felt heavy from the beginning. I could feel my legs getting tired during the warm ups so I cut them a set short. Despite the soreness, my squat felt very comfortable.
WOD
FT:
800m Run (4:20ish)
100 DUs (UB)
400m Run
75 DUs (lots of misses)
200m Run
50 DUs (UB)
= 11:22
- Legs were heavy on the half mile run to start. I was actually trying to push it on the runs, but my legs just didn't want to cooperate. My DUs felt great in the first round. I was able to breath and stay relaxed. Oddly, my quads weren't as bothered by these as they were on the runs. I had plenty of misses on the round of 75 though. I was able to string together another round of UBs to finish up with. I was really hoping for something in the 10s...so I'm not all that happy with this one. My legs were shot by the end of this one.
Cash Out
Strict GH Raises - 2 x 8
7.17.2012
Slowly Recovering
The increased volume and heavy loading leading up to the Deuce took it's toll on my body more than I thought it would. I compacted my wrist the weekend before the comp and the tweak of my shoulder at the comp really needed some R & R so that's what I gave it. I took two days off following the comp and decided to jump in for a light AM Oly session and a PM Back Squat max & WOD. Here's how that went...
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-425 - 425
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.
Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)-
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.
WOD
3 rounds of:
400m Run
25 Wall Balls (20#) [UB/UB/11-9-5]
10 Pull Ups (all UB)
= 10:00
My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.
I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...
7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.
Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.
WOD (PM)
Diane
21-15-9
Deadlifts (225#) [all UB]
HSPU [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.
Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.
7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.
WOD
800m Run (4:00)
150 DUs (6:18)
800m Run
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.
5.14.2012
Falling Behind...
It's been a while since I've had some time to sit down and post. Track team had a great showing at Sectionals last weekend. My 8th grade girls were IESA Sectional Champs and we are sending 2 Relay teams and 3 individuals to State this weekend. Needless to say...I've been busy! So here is a quick run down of what I've been trying to sneak in at work and Prevail.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
Thursday May 10th
WOD
3 rds FT:
800m Run (3:44, 3:55, 4:10)
3:00 REST
- HOLY CRAP these were slow! I ran on the grass 200m track I have at my school. I felt like a hamster by the last 200 on each run. I can't believe I've gotten through a whole season with my kids without any sprained ankles on that thing. There are some serious ruts on the backside of the track. I ran these at park last Summer on a concrete path and was 3-3:20ish. I know my running is terrible, but not like this bad. Looking forward to Summer so I can hit up the track once a week and get some speed back.
Friday May 11th
Strength
Deadlifts - 5-5-5+@65-75-85%
bar(10)-135(8)-185(5)-225(5)-275(5) --- 295 - 340 - 385(10)
- Good lift. It's been a while since I worked DLs. I felt a little off in positioning during the lift. Couldn't figure out what was missing to make the adjustment. Just one of those days nothing felt right. I just couldn't find a groove on the last set so I stopped at 10.
WOD
"Nancy"
5 rds FT:
400m Run
15 OHS (95#) (all UB)
= 13:39
- Very happy with this one! I really believe the work I did earlier in the week with squats helped me push through on this one. I did this back in July and got 15:19. I remember my shoulders just dying by round 3 and having multiple breaks during rounds 4 & 5 on the OHSs. My form has improved a great deal since then and it definitely showed in this WOD. My legs were burning up pretty good, but no drops. I was able to gut through it and my shoulders felt great during the entire WOD. Obviously, my runs were slightly faster than a turtle...just slightly. Next time, I'll definitely looking to be get into the 12s.
Monday May 14th
Strength
Deadlifts - 3-3-3+@70-80-90%
bar(10)-135(10)-185(10)-225(8)-280(5) --- 315 - 365 - 405(10)
- Feeling pretty good today. Spent most of the day outside so my body is nice and warm and ready to work. Everything felt right today. I think I was a little looser than last week. I was able to fall into my starting position easier and just felt comfortable. I got pretty excited about this one once I figured out the weights I'd be working with today. A buddy of mine that I played college ball with gave me some inspiration on this one last Spring. He is a amateur powerlifter in Vegas now. Last Spring, he posted a video of him hitting 405 for 20...I've been chasing him ever since. I got a little closer today with 10. I'm coming buddy!
WOD
10 x 50m ME Sprints
*walk to recover
Slowest 8.58
Fastest 7.18
Difference 1.4
- I'm a track coach so I didn't mind seeing this WOD on the board at all. My old football coach used to say the difference between your slowest and fastest 40 was a great indicator of conditioning. I got to WOD with CT today. I was thinking about making it a race with him all day to push each other. He had the same thing in mind because it was the first thing he said to me when he walked in gym. Just gonna put it out there now...I beat him 7 out of 10!!! Gotcha buddy!! Hamstrings have been pretty stinking tight ever since.
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