Endurance WOD - 3x(250/500/700)

From Thursday...

As Rx:

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

I programed the machine for 1 min, 2 min, and 2.5 min rest for each of the respective legs.  Seemed to be pretty close.

I was very tired.  Felt emotional drained from the work out.

jp

Endurance WOD - 25 mins 70% PER

Did 25 mins on the C2 machine...  I got 5395m or averaged about 2:10/500m.  Not too bad, but need to push a bit more.

jp

Endurance WOD - 8x 40:20

I did 8 rounds of 40 sec max effort 20 seconds off...

Couldn't get the old computer to track total distance...

jp

Endurance WOD - 6x500m 2 min rest

Endurance WOD as Rx
For time:
6x 500m rowing w/ 2 min rest.

As completed at hotel gym:

6 x 500 rowing w/ 2 min rest.

I forgot to run total time, but my average was 2:02.5 for each 500 m, so I'm calling it

12:18 + 10 min of resting for 22:18

jp

Endurance WOD - 10 minute Time Trial

The Thursday Endurance workout was 10 minute time trial on the C2 rower.  All out effort...  10 mins...  Exploding lungs and heart.

I made it 2384 meters in that time.

Legs were very weak and wobbly afterwards.

jp

Endurance WOD - 5x 1000m rest 90 sec

This was very tiring.  I kept an average of 2:07/500m going for the whole thing which I thought was pretty good.

jp

Endurance WOD 19 Jan - 20:10 x8

This is a late report. 

Tuesday’s Endurance WOD was a Tabata of 20 sec on 10 sec off for eight rounds.

I completed 888 meters in that time frame.

Also did the BodPod test and I’m down to 203.4 lbs and down to 21.4% body fat.  These are all good things.  Since my first test when I first started crossfit I’ve lost 11 lbs overall and gained about 10 lbs of muscle… 

jp

Endurance WOD - 2 min on 1 min off 6 reps

This one really hurt.  A lot.

Here are my six rep break outs:

1 – 520M 

2 – 503M

3 – 494M

4 – 485M

5 – 485M

6 – 493M

Total: 2980

jp

Crossfit Endurance...

I decied that I am going to add a bit more cardio workout into the regime.  I still plan to do the WOD's as perscribed (or as close as I come) from the main site, but I am going to add Crossfit Endurance twice a week on Tuesday and Thursday.

I did my first endurance work out this afternoon and it kicked my butt.  Six rounds of 2 mins on followed by 1 min rest, max effort... 18 mins of hard pulling going to kill me in the end wipe my arse off the floor.

I'll post my distance tomorrow, but argh...

jp